Philadelphia is in the midst of a great stretch of weather. Nearly every day in the past two weeks has been 65-75 degrees, full sun, light winds, and low humidity. Perfect for running and I think I'm becoming spoiled.

I was out for 6 miles with Heather of Monday afternoon. When I run with Heather I tend to accidentally push the pace and she has to keep slowing me down. I have gotten good at staying about 1/2 step behind and letting her lead the speed. On Monday, she was the one pushing and I was the one holding on. My legs were tired after a fairly hard weekend and apparently Heather was feeling good. We did few miles at around 7:00 pace and although my legs were protesting I wasn't about to let her know so I just kept it up. 6 miles in 46 minutes

Wednesday afternoon, my class was cancelled and I took advantage of the evening off with a hard mountain bike ride. The exciting thing about this riding is that I see improvement every time I am out there. The hills get a little easier and I find myself making it over a log or two that had me dismounting in the past.

I took the trails all the way down to my old block, Sumac Street, and rode past my old house. The new owner, true his word, has gutted the entire building and is now building a rooftop deck, four stories up. The house sits atop a big hill and the views are going to be spectacular, I am a little jealous. 18 miles in 90 minutes.

I was lacking motivation Thursday night and picked up the new edition of runners world. To me, most of this magazine is filled with a lot of fluff. I guess there are plenty of tips for new runners but it doesn't really cater to people who have a little more experience. There are sometimes good articles about past races, or specific individuals. Amby Burfoot, a writer for the magazine, had an article recounting the race to his Boston Marathon win and the training leading up to it. This definitely motivates and got me out the door.

A trip on the trails up to Northwestern Avenue and then Forbidden drive back down to Valley Green. A quick stop at the water fountain and then I turned around to head back up to Rex Hill and the park exit. I have started timing my trips up Rex, which is almost exactly 0.5 miles long. Last night was 4:20, so I guess that is the time to beat right now, but I was tired and wasn't pushing so I don't think it will be to hard. A conservative 7 miles in 54 minutes.

Reluctant Sunday

It took a little mental convincing to get out the door this morning. Going to bed Saturday night I thought a longish run would be perfect, but my legs were sore from the race in the morning and the idea of 10 miles up and down Forbidden Drive just wasn't appealing. I delayed with breakfast, a couple cups of coffee and some Sunday morning TV.

Around 10:30 I laced em up and headed out. I started off easy and after a couple miles my legs found there rhythm and I was fully enjoying the run. All of the foreboding thoughts from earlier had quickly evaporated in the 70 degree temps and full sun. In fact I had a real snap to my step and the miles kept coming in around 7:15 pace. It was one of those runs where you try to slow down but it feels great keeping the pace up so you just go with it.

In the last few miles I began to feel a little fatigue, especially heading up Rex but overall a great run. Just under 13 miles in 95 minutes.

Clean Air 5K

This is possibly the furthest I've fallen behind on posting since I started this blog a couple years back. I also haven't been keeping up with my run-log. I realized how badly I was behind when I tried to log in this morning's race found I couldn't recall all the runs I had done over the last 10 days. Was that an 8 miler or 6 miler? Was Heather there?

The goal half-marathon kind of fell apart this spring and since that I just haven't been as... anal about running. I have definitely been getting out there but just not worrying about how fast, far and intensely I am running. This has translated into many 1 hour runs over the past couple weeks at whatever pace I am comfortable at, usually to fast to be called easy and to easy to be called hard.

I've also been out on my mountain bike a couple times and it is awesome. I kill myself on the uphills and fly on the downhills. Hitting jumps, stumps and keeping things just in control. My lungs hurt after ride on Thursday. That just doesn't happens on runs very often, somehow it is a different burn.

I think things may be like this for a while. Anywhere between 30-50 miles a week with a bike ride or two thrown in. Less structured, no stress running.

For second week in a row I signed up last second for a 5K. This time around it was the Race for Clean air on MLK. Chip timed, over 1000 runners, and what seems like perpetually good weather, a great race to really get into the spring season and perfectly placed two weeks before Broad Street. This was my third time running. The first in 19:01 in 2005 and the second in 18:21 in 2006. Both of these times are suspect due to a short course. It was discovered last year that the course was only a 4.9K. I think my times in 2005 and 6 were both run on that short course.

This year was a new certified course that was actually 5K. I thought I was in shape to run under 18:00 but I had a few harder runs last week along with a hard 90 minute bike ride on Thursday so I didn't feel 100%. I lined up next to Ryan and a couple other Philly Runners. The start is slightly downhill and light wind would be at our backs so I planned to go out fast and try to hold the rest of the way.

First mile went by in 5:31, just about where I wanted to be. There was large pack in front of me but I wasn't going to catch them so I just kept pushing and tried not lose any ground. Hit the turn around and then mile 2 in 5:48. About where I thought I would be but I was hoping for a little faster. At this point I know I am in the realm of my 17:43 PR, if the last mile goes well I could maybe perhaps have an outside chance.

It was not to be. A controlled slow down was what I expected at the start and it's what happened in the end. Mile 3 in 5:59. I was passed by two guys in the last mile which is always frustrating but they passed smartly, at a good clip and I couldn't answer. Finished in 17:56, good for 14th place. Didn't PR but I was still very happy with the race. It was only my second time under 18 minutes and it means that I am in good shape for Broad Street on May 4th. Beating my PR there of 59:41 seems very out of reach right now but it always seems that way at Broad Street.

Run the Rox 5K

A short easy run with Heather last night. It was a trip to "The Bridge" and back. The bridge is crosses the Wissahickon Creek down the path from Mt. Airy Avenue. This bridge was 3 miles from my old house and it is also 3 miles from my new place. So a run to the bridge is 6 miles. 54 minutes.


I received an e-mail on Friday about a 5K in Roxborough on Saturday morning called Run the Rox. The start is about 4 miles from my place and it fit perfectly into about an 11 mile run with the trip there and back. Got out the door around 8 for an easy 4 miles there.

It race was about as hilly as 5K course can be on the street. It started on a hill, then turns onto a long downhill, then you make a right onto a hill, turn around up a small hill, then downhill, then a small uphill, left, big uphill, right, downhill, left uphill and finish. Here is the course. Having run this area for several years I knew exactly what I was in for.

The first half was mostly downhill and the second half mostly uphill so I decided to start easy and save it for the second half. The race started with a lot of rabbits and I was in about 20th place after a 1/4 mile. Were on steep long downhill and I took it easy slowly passing runners that had started to quickly. I could see Tom Haxton, local speedster, way out in front and then a string of runners from the Philadelphia University Cross Country team.

There were no mile markers and I only glanced at my watch at the turnaround 1.5 miles in, 8:50. I was keeping a decent pace but not really killing myself. I passed a couple more runners on the return and found myself a long way by myself as we headed back up the long hill to the finish. I was slowly catching the guy in front of me but thought he was out of reach. I realized as we ran up the final uphill stretch that he had nothing left and I probably could have caught him had I pushed a little harder but by that point it was to late. I finished in just under 18:50. A decent time considering the course. I think I could have shaved about 10 secs off had been a little more motivated but I was happy with the time.

4 more miles home and I was done. A beautiful morning and a fun race.

Trail Addiciton

I think the trails in the Wissahickon are becoming an addiction but one that I surely don't mind. On Wednesday I was back in there on my bike looking to push myself a little harder than my first ride this season last week. The trails were dry and my legs were fresher making for a faster and longer ride. My improvement in running over the past few years seems to have carried into mountain biking. If my cardiovascular system has improved it makes sense that it would have an effect here too, maybe not as directly an improvement but still better.

In fact, I seemed to have less trouble pushing up some steep, more technical hills than I can remember in the past. It is strange but I feel like I am already on par with how I rode in the past after just two rides. 16 miles with about 10 of them on the trail.

On Thursday night I met Russ for a run through the park. Russ was a steady Philly Runner a couple years back and I haven't seen much of him since until bumping into him on a run in December. I found out that he also was moving to Chestnut Hill and would be looking for a running partner.

Russ, Zeke, (his dog) and I ran around 6 miles in the park on some very hilly terrain. It was great to catch up and I look forward to more runs in the future. After our run I did a few more miles by myself. On the last hill out of the park my legs were aching, all the hills over the last few days were catching up with me. 9 miles in 75 minutes.

Trail Running with Boomer

Half the fun of running on the trails in the Wissahickon is trying to figure out how they all connect. I've read that the park contains 57 miles of trails but it only follows the creek for about 6 miles so this means there are little dirt paths running everywhere. I completed a little more of the overall trail map in my head last night on a 5 miler with my dog, Boomer.

Boomer has really become a great dog to run with. I don't think I'd take him anymore than about five-six miles at this point but he runs well. Keeping about five feet in front of me at all times and leading the way on the tight paths, never really straying. I think the higher speed keeps his mind focused and he isn't tempted by simple distractions such as horse manure, deer pee, and puddles of water. However, if we do cross another dog he can't resist running over and showing all of his attention.

5+ miles in 45 minutes.

Friday night, for the fist time in a very long time, I went for a mountain bike ride in the Wissahickon. I am not sure if I went at all last year. I pulled out my bike and was scared that it was going to be in bad shape. But after adding some air to the tires, adjusting the brakes slightly, and cleaning up the cables I was to go. The gears weren't prefect but the bike is 7 years old and has been ridden a few 1000 miles, I can't complain.

It felt good to be back in the saddle I was soon tearing downhill, until I came to a series of roots and rocks, then things quickly slowed down. It seems my skills and my balls have both decreased greatly since my biking heyday about 5 years ago. After a couple miles and several hills I was feeling more confident and loving it. I biked the exact route I ran earlier in the week.

10 miles in 60 minutes. (yes those hills really slow you down on the bike)

Saturday - Easy 6 miles with Heather in quickly fading light. Felt decent 52 minutes


Sunday - I ran down the length of Forbidden Drive to join Ryan and Deirdre somewhere along the paved path between Lincoln Drive and Ridge avenue. It was raining lightly and cool but once I was moving I really enjoyed. Once I got to the paved portion of the path I waited for my running partners to appear but sadly they never did. Perhaps they were turned off by the ran. I eventually started heading back after a mile or so hopped across the creek to run 3-4 miles on some trails.

About 11 miles in 82 minutes.

A great trail run last night in the Wissahockon. I've put together a 7 mile loop with a perfect mix (at least for me) of hills, singletrack, twists and turns. I wanted to run easy but I always have a hard time keeping things slow once I get going on these trails. It's more fun when you are running fast.

My legs are feeling it this morning, but a good kind of hurt. 8 miles in 60 minutes.

6 Days

I haven't posted since last Thursday so I have some catching up to do.

Thursday - Heather and I ran over to the Chestnut Hill track for a workout. When we arrived, there were 20-30 kids running the track in what looked to be a elementary-middle school track workout. The options were to either run over some kids and piss off the coaches or run somewhere else. We opted for the latter and headed over to Wolcott Hill for a workout.

I had done 8x30 second hill repeats my last time here. For no good reason I decided on 5x60 sec hill repeats. Nothing to exciting just banged them out. I can say that I feel more fluid and strong on the hill. These once a week workouts must be having an effect. 7.5 miles in 66 minutes

Friday - Easy run on trails and Forbidden Drive in the Wissahickon. 8 miles in 62 minutes

Saturday - I joined Deirdre and Steve for a long run. I had gotten up a little early and ate but just before we started the run my stomach was grumbling for some more food. Not a good way to start a 16 miler. A long loop out through Manayunk to the Belmont Hill and back through Farimount Park. I had come more for the company than for the miles and it was nice to hang out with Deirdre and Steve for a couple hours.

At Montgomery Avenue, they continued on to the Fire trail in Fairmount park and headed down to MLK for a trip to the Art Museum. I have to admit I was really dragging by this point and my pace slowly eroded the closer I got to the end. 15.5 miles in 2hr 5 min. I thought the average pace was faster than this but physics doesn't lie.

Sunday - 40 easy minutes in the pool. Haven't swam in a while and it felt good.

47 miles for the week

Monday - An Easy trail run with Heather on a damp and still evening. We found a few new trails and I really enjoyed the run. About 7 miles in 62 minutes.

Tuesday - I normally don't run after class on Tuesday but the weather was warm and I saw literally about 15 runners on my drive home so I couldn't resist. I went out the door just as it got dark for a loop around Chestnut Hill that included the 5 1/4 mile tempo run I have done over the past few weeks.

My legs felt fresh and fast and I had high hopes of squeezing some seconds off of the 32:25 tempo time I ran the past 2 attempts. I again passed by the roadside digital speedometer which lit up as it started tracking me. 9-10-9-10-9-10-11. I gave a little burst at the end to get 10 11 miles an hour.

I tried not to hold back much and by the second half of the run I felt like I was really cruising, eating up the road with each stride. It was great. However, as I crossed the imaginary finish line at Waterman street my watch read 32:25. The same exact time as my last two attempts. 5-1/4 miles over hills, streets, and traffic lights. Three different attempts, different weather conditions, feeling different before and during the workout, I managed to run the same exact time to the second. I am in no way boasting, I was hoping to shave 10 seconds off last night. It just seems odd. It will now be my mission to go sub 32:20 on this loop. 8.1 miles in 56 minutes.