Sweat

I forget each year how difficult it is to run in the heat and humidity. Last night's group run was the first extremely hot run for me and I felt it. Things started off well at 7:00 pace with Ian, Kevin and new guy that has an interesting name that I can't exactly remember. However, by the time we hit the turn around my legs were yelling at me to ease off the pace. What is the hurry on evening like this?

I listened and the return trip was a gradual slow down. I finished up with Craig somewhere in the neighborhood of 8:30 pace, soaking wet with sweat and glad it was over. 5 miles in 37 minutes.

This morning I wanted to beat the heat on another day that is supposed to be unbearable. I got my ass out of bed with Heather who was heading to work and was out the door a little before 6:00. I stepped into a mess of humidity that had me thinking I better leave the iPod at home for fear of ruining it with sweat. Of course I didn't heed this mental warning and again had to play the game of keeping my iPod hand dry on the quickly disappearing dry patches of clothes.
After about 5 miles this became pointless as my shirt and shorts were soaked through.

Things started of slowly as I have noticed they tend to do in the morning but after a couple miles I was feeling good and the pace dropped down into the low 7's. I ran out to Valley Green and back for 8 miles in 61 minutes.

I am now at work trying to catch up on lost fluids. Summer running really is a battle against dehydration.

I am back from a mini-vacation at the Jersey Shore. The first few days were spent with some old work friends in Sea Isle City. It involved way to much alcohol but it was a good time. The weather was perfect and I had one, hung-over, 4 mile run along the beach and the boardwalk. Nothing remarkable except that I kept up a surprising 7:00 pace. Most likely because of the rest my legs have had over the last week, they were ready to go.

The last couple days, Heather and I stayed in a Bed and Breakfast in Ocean City. It was probably the most relaxing two days I’ve had in the last year. We spent one day laying on the beach and walking the boards. The second day we rented bikes and cruised up and down the length of the island, stopping for a trip to beach when we wanted to take a dip.

It was back to reality on Monday evening. The humidity is way up and the summer mugginess is now in full swing. I went out for a trip in Wissahickon Park. Spent the first 4 miles on the trails and the last 4 miles on Forbidden Drive. It was my first run of any decent length in a week and a half. Not surprisingly I felt good, despite the tropical feeling in air and the sweat that was dripping off of me by the time I finished. 8+ miles in 62 minutes.

I thought a lot about a fall marathon on this run and the week preceding it. Why come this far with my running, so close to a sub 3-hour marathon, and just to let it slip through my fingers only because I don’t really feel like going through another training cycle this summer? I know I would regret it down the line. I also know I’d miss having that goal out there to carry me through the summer and fall and keep on track with running and my overall fitness. Plus I don’t want to miss those training runs over the summer with running buddies.

So I thought of some resolutions for this training cycle to hopefully work on a few things that I don’t like about training.

Stick to the training plan. Especially the core workouts including tempo and interval training. (I don’t want to look back over my training and again wish I was more diligent about sticking to the plan)
Cross train more often on days off and recovery days
Do not worry so much about lower weekly mileage because I biked and swam on a couple recovery days. These workouts count too even if they don’t increase total mileage.
Run more in the morning. 2 days a week is a good place to start.

I’ll remind myself to look back at this during training.

I haven't run since Thursday and I have no plans to run this evening or tomorrow evening, a full week. Looking back over my running log that is the largest gap since the end of December 2005, where I missed 8 days in a row and if I make through the weekend without a run it will be the longest gap since I've started my running log in May of 2004.

I did however play 3 hours of tennis in two sessions. I guess I can't really call it playing tennis more like learning tennis since it was my first time with a racket. I'm not to good, yet. I've also biked 25 miles, played about an hour of ultimate Frisbee, and body surfed waves for an hour in the Atlantic, which is still fairly cold in mid-June.

All this non running exercise has added up to make me very sore. My hip is aching, and most of my upper body is tight and sore. (Is the fact that I am almost 31 making more sore than I have been in the past after this stuff?) It's amazing how in shape you can be while running but still kind of be out of shape overall. My body really isn't used to anything but putting one foot in front of the other.

I am thinking a couple weeks off from running may be just what I need to make a decision about a fall marathon. I am not expecting a decision to suddenly appear in my head, I am really just wondering how much I'll miss getting out on the road when I don't do it regularly for a little while.

Tuesday Night

I went to the group run where the turn out was a little low because of recent rain that didn't return during the run. In my opinion rain in the summer is actually better than no rain. It cools things off, including me, and I either get soaking wet with rain or sweat so why not mix it up.

5 miles out and back, mostly around 6:50 pace. I realized as we were cruising along that 6:55 pace is now right on the edge of easy for me. On a good day it is easy and on a not so good day I have to work a little harder. Definitely an improvement. I was feeling good towards the end so I took off for the last 1/4 mile 5 miles in 33:00

Wednesday Morning.

Another 5 mile run this time with Lee on Forbidden Drive. Because of the time crunch in the morning I find these runs are more something I have to get through and tend not to enjoy them as much as evening runs. It's also because I never feel quite as good running as soon as I get out of bed. Maybe if I ran something longer than 5 miles, the first half would be more of a warm-up and the second half I would really enjoy. 5 miles in 38 minutes.

Thursday Evening.

I joined Ian and Chem Steve in front of the Art Museum for an undefined route through Fairmount Park. Steve has taken a little mental and physical break from running and decided not to join us for the full 8 miles as he builds back into things. I am sure he will right back up to speed in a few weeks and again pulling away from me towards the ends of these runs.

After Steve turned off, Ian and I continued on across the Strawberry Mansion Bridge and onto some of the trails in West Fairmount Park. We ended up on parachute hill, the hard way, and then back down to Montgomery Drive to MLK where the pace picked up to a just below 6:30. I again felt more comfortable than normal at this pace and although I wouldn't say it was easy I was still able to hold a conversation just fine.

8 miles in 58 minutes.

NYC Marathon Lottery Results

Me- No

Heather - No

Me - Sad

Heather - I am guessing sad too.

Failing to gain entry through the lottery today got me thinking. A co-worker in my company got an entry through J&J, on team Tylenol, last year. I have sent out a couple e-mails to see what I can turn up for this year.

I have not given up hope yet.



Monday - 5 easy miles in the Wissahickon with Heather. My legs felt decent considering the workout on Sunday. 42 minutes.

Beer = Great Run

Apparently recovery and rest have nothing to do with having a good run, the key is drinking three beers and eating two slices of pizza.

Despite having the day off on Friday I decided on a rest day anticipating a longish run Saturday morning. Saturday I joined the group for a trip around the drives and from the moment I got out of bed I felt like it wasn't going to be a good run. I was tight and a little achy, my energy level just wasn't there.

it wasn't extremely hot but it was humid and the sun was in full force. I started off with Craig and Jim and we kept an easy pace up MLK. Jim dropped off at Falls Bridge and Craig and I continued on the return trip down Kelly Drive. Things heated up and sections in full sun really became uncomfortable. We finished up the loop in somewhere around 1:04 and after relaxing for a few minutes I tacked on a mile and half before getting back to the car. I was planning on 14 miles but I justs didn't have it in me. I didn't sweat it. 10 miles in 1:17.

Saturday night I had more than a few beers at some guys 50th birthday party and hit the sack around 1:00. Got up Sunday morning to check out the Commerce Bank "Liberty Classic" Bike race. The riders did 10 laps through Manayunk and I covered most of the route on foot including a few trips up and down "the wall". I drank a few more beers and stuffed my face with some pizza.

I talked myself into running a few miles late in the afternoon, I really wanted to get over 50 miles for the week. I started off on the trails in the Wissahickon and immediately I was feeling good. I kept a quick tempo up and down the hills, working up to a full sweat on a somewhat cool afternoon. In my mind a 5-6 mile run was turning into a 9-10 mile run.

I followed the trails to Valley Green, took a sip from the finally functioning water fountain and then went a little further up the park to "Buck Hill'. A horrible trail the starts just past the Valley Green restaurant and goes straight up for about 1047 feet, give or take 700 feet. At the top I started heading back home and after 1/2 mile dropped down onto Forbidden Drive.

I was still feeling fresh and fast so I just went with it. The first mile on Forbidden went by in 6:02, I know this mile is short so I'll call it a 6:10, much faster than it felt like the effort justified. I had one more measured mile go so I increased the pace and hit a 5:52. This time the effort felt appropriate for the result but I was happy. The remaining 1.5 miles I took at an easier pace and wrapped up the run on the 100 step flight of stairs near my house. About 9.5 miles in 70 minutes.

52.2 miles for the week. My longest week when not officially in marathon training.

Marathon Thoughts

I got down to the Thursday night run for the first time in long while yesterday evening. The plan was to run the singletrack in Fairmount Park and I was looking forward to it all day at work. Ian, Lee, and Chem Steve were at the Art Museum when arrived at 6:30. Sadly, Chem Steve was not there to run but to just say hi so that left three of us.

We took off for the park and after about 25 minutes we were on the tight, twisty, up and down single track that is all over the park. I think most of these trails were carved out by mountain bikers but they are great for running as well. It really breaks up the monotony of the roads but the trails are gentle enough that it doesn't kill you. They also aren't covered by large rocks that threaten to twist your ankle.

We spent about 25-30 minutes trying to get lost on the heavily wooded trails. When a run here is going well I feel like I could stay on these trails for about 4 hours, and last night was one of those nights. We eventually did have to head back to the Art Museum and finished up somewhere between 9-10 miles in 72 minutes.

During the run we discussed the NYC marathon and who was racing. I find out June 12th if I made it in by lottery and every day I am hoping a little more that I do make it. Heather has also thrown her hat into the lottery, for the second year in a row, and even if I don't make it I hope she does. It will give me a great reason to go to NYC for that weekend to see the spectacle and cheer on all my friends that are running. I am also very interested to see how Heather approaches marathon running.

I mentioned to Heather last night that Ian and Seebo were planning a 100 mile week in prep for a fall marathon and she goes "I've done that a few times" At first I thought she was joking but she was adamant about it. She said she did doubles all the time when she was training for marathons in the past and she is sure she must have gone over 100 miles a couple times. If she does get into NYC it'll be interesting to see how she trains.

If I don't get into NYC I think my fall back is going to again be Philly. I don't think I am going to have much time for travel to a distant city in the fall and I want to redeem myself for two poor performances in Philly in past attempts I pulled out Pete Pfitzinger's "Advanced Marathoning" this morning and was perusing he training programs. I am looking at the 70 miles per week, 18 week schedule.

My training this winter and spring has set me up nicely for the distance covered in the program and following it will hopefully keep me on course for my track and tempo runs. I like that it doesn't contain a lot of track work. Mostly long intervals as you get closer to race day and a lot of workouts with 100 meter strides. It also follows a very up and down distance approach with 13- 20 mile days in most cases followed by 5 mile recovery days and Mondays are off or cross training, a perfect day to go to the pool. I may add a few miles here and there and convert some of the harder runs into hill workouts. On paper I should be in top condition by race day, I just have to turn that into reality.

The weather was perfect for a run yesterday evening, low 70's, sunny, and a light breeze. I ran over to meet Raymond for a trip to the top of Forbidden Drive and back. The park was loaded runners, walker, and bikers. Our pace at the start was a little over 8:00 and increased as we progressed.

After a couple short easy days my legs felt great. My stride seems to have gotten a little better lately, tighter, smoother with less wasted energy. It may all be in my head but it seems like an improvement.

We ran about 8 miles togther and then Raymond turned off to head home and I picked it up for the last couple miles. I ran somewhere around 6:00 pace for a mile, felt good and then eased back to 7:00 pace to wrap things up. 12.5 miles in 95 minutes.

I work with a guy who was running during the late 70's and early 80's. We sometimes get into conversations about the sport. He pulled me into his office today to show me a tray he received for completing the 1978 NYC Marathon, his first. It had been stuffed in his attic and he happened upon it a couple weeks ago. A small, dark blue, tin tray with the marathon route traced in red against an outline of NYC in white. From what I know the route looks very close to what it is today. It is in almost perfect conditon.

He also mentioned that he got Doc Sheehan to speak at his last job to a packed auditorium. Apparently he knew Doc through a friend. Interesting stuff.

I should find out about my own NYC marathon sometime this month. I am waiting to see if I got into the race through the lottery. I have my fingers crossed.

Now on to my boring running. Two runs that were nearly identical.

Monday night, 6 miles with Heather on Forbidden Drive. My legs felt heavy and I was content to let Heather dictate an easy pace. I almost asked her to slow down a couple. I didn't feel horrible, my legs just weren't turning over to quickly. 6 miles in 48 minutes

This morning I went out for 5 miles on Forbidden Drive. My legs were asleep for the for the first mile or so but once I got warmed up the pace dropped down to the 7:30's. 5 miles in 39 minutes.

After a few to many beers on Saturday night I wasn't feeling a run Sunday morning. Instead of a run, I ran some errands and waited for my head to clear. Unfortunately this meant I would be running in the rain.

I didn't have a mileage goal in mind mind when I hit Forbidden Drive, was just going to take what my body felt like doing. The rain started out light, I actually don't mind running in the rain when it was warm out side, it defintiely beats 85 and humid. As the run progressed the rain incereased to a full downpour that waned at times but never really let up.

I felt better than expected and decided to run 11 miles and crossed the creek to head back on some trails when I got to the covered bridge. The trails are great in a downpour. Muddy puddles, rain laden tree branches at every turn, swollen streams and a constant worry that I am going to slip on the slick rocks. I was enjoying every minute of it.

I eventually made my way back onto Forbidden Drive for the final 4 miles home. On the way I passed at least a dozen frogs that were brought out by the heavy rain. 11 miles in 1hr 26min.

For the week, 47 miles running and 15 miles on my bike.

Arthritis 5K

Before the race report I want to log in my run from Friday evening.

I skipped my run Thursday night because I wasn't feeling well and woke up Friday feeling much better, not 100% but not really sick. Friday night I ran easy to Valley Green on Forbidden drive and finally felt like I had recovered from that trail run on Monday. I won't be doing that again anytime soon, it really put me on my ass. 8 miles in 58 minutes.

This morning I got up early and drove to Collegeville, a small town about 25 miles northwest of Philadelphia. The company I work for has a huge arthritis drug on the market and, this being a run for arthritis, sponsored any employee who wanted to run.

It was humid, the weather billboard on the way up read 72 degrees and 95% humidity. I got to the race 1/2 hour before the start and warmed up for about a mile, that was plenty as I was dripping with sweat after only that short distance. I had heard that this race didn't bring out to much competition and that sub 6:00 could win it. It is a somewhat hilly course but I went in thinking I had a shot.

About 200 people lined up and off we went. There really wasn't any rabbits in the first mile and after a few quick turns early on I found myself in 4th place. There were to quick looking guys about 20 meters ahead, then a co-worker, Lee, who I train with on occasion, then me. The first mile was slightly downhill and at Lee's urging I tucked in behind him and quickly got into a groove, feeling good. The first mile went by in 5:38 but the downhill helped me out and the pace seemed just right.

I moved into third and I could see the guy in second slowing somewhat, I passed him on an uphill and then he passed me, back and forth a little until I was able to pull away for good before the second mile mark. The course was rolling up and down some hills nothing to steep but on a 5K they can really make you work.

First place was well out of reach, and I concentrated on holding 2nd as I went by mile 2 in 6:01. I was beginning to feel the heat and the hills. The remainder of the race I tried to push as hard as possible all the while keeping an eye on the guy behind me. With about 1/4 mile to go I knew I had second place, barring a catastrophe, and crossed the line in 18:32 Nowhere near a PR but I felt like it was a decent time for a challenging course on a hot morning. Just squeeked under 6:00 pace.

I was happy to finish second even though it wasn't my fastest time and was rewarded with a crisp $50 dollar bill. My first time making any money in a race. Not something that is going to happen often but damn it was nice to walk away with a real prize.

Many people in my company also placed well in the age groups and we easily beat another large pharma company that was a big sponsor. Overall, a very good morning and a nice way to start the weekend.