The Weekend

I had a rather busy weekend. Nothing to exciting I just felt like I moved from one menial task to another. How is it that I always feel like I have a lot of odds and ends to complete to keep my life, house, and work in order but my roommate can spend 80% of his free time playing video games and still everything is fine? A mystery.

Friday night was again in the pool. It's fun working on something else besides running. Swimming is new, unexplored, I really have no idea what I am capable of and just getting in the pool is making me a better swimmer. I can see gains every time I go. I swam about 60-65 lengths in a little under an hour. Nothing non-stop, just sets of 2-5 laps.

Another thing about swimming is that you get a good workout but afterwards your body really doesn't feel it because of zero impact. I feel looser and comfortable when I leave the gym. Puts me in a great mood.

Saturday morning I joined up with Craig and Ian in front of the Museum. It was overcast and warmer than the clothes I had put on so I was sweating a couple miles in. Luckily I could take a few things off and get comfortable. Ian turned around after the sudden appearance of Kev J behind us, with fogged up glasses and baby in front at about mile 3. Craig and I continued on through Manayunk and over the Green Lane Bridge to Belmont Ave.

We hit the three hills, that Craig refers to has the three bears. They start hard and get progressively smaller Papa, Mama, and the baby. Craig and I weren't flying but we took the hills at moderate, even pace. I don't think my legs were up for much more than that.

We then cut down Ford Road into Fairmount Park, down Belmont Mansion, over South Georges and then to the Girard Bridge and back to the Art Museum. 14.1 miles in 1hr 50 minutes. I felt fine the rest of the day. It's good to know I can run 14 and really not feel any effects, such as being run down, or achy for the rest of the day.

Sunday I set out around 3:00 for at least 6 miles. If I felt good I was going to go further, if not I could just do 6 and be happy. When I got to the turn around for 6 miles just under the Columbia Bridge on Kelly Drive I felt good to go to 8 miles. When I reached 8 miles I figured I might as well just go the rest of the way to the Art Museum and make it 10. 10 miles in 78 minutes.

51 miles for the week with a tempo run, hill workout and a swim. Better than I had hoped.

I forgot how nice it can be running on a calm cold night. With all of this warm weather around these nights have been few a far between.

I had a long day at work and my planned workout as soon as I got home had to be pushed off so I could drop Heather off at the airport. This meant I didn't get out the door until after 8:30 and although I really don't think about skipping a big workout when I am in marathon training my mind went there for second or two before I got out the door.

I planned a 10 mile route through Manayunk and East Falls that involved a lot of turns and a lot of hills. Thankfully I got into a good groove almost immediately and my mind wandered as I tackled the route and the music on my iPod kind of went into the background. I didn't kill myself on the hills but ran them hard enough to make me seriously thinking about walking when I got to the top.

The air was calm and cold and I had just enough clothes on to get a very light sweat going but still be comfortable. Up and down the hills back forth on the streets, I was really enjoying it.

I was running down Ridge towards the hill at School House Lane and I was really not paying attention to the road. Staring at the limousines parked at Ali Baba Limo I didn't even notice the slight dip in the sidewalk for their driveway. I caught it with my foot and despite my best efforts took a good spill, cutting up my knee, tearing a hole in my glove, added a few more scratches on my already worn iPod.

I jumped up with no real problem just a little angry at myself for falling and happy that there weren't any people around to enjoy my tumble.

Finished up the rest of the run without incident. A little over 10 miles in 77 minutes. I expected to be a little more drained on this run but found myself with just as much energy at the end as I had at the beginning.

A Full Year

I was just looking back at my blog and realized yesterday marked a full year of blogginf for me. How time flies. I really never thought it would last near this long but I guess I really like getting this stuff down.

Easy miles last night with Heather along Kelly Drive. There was this odd coldness in the air that made my face a little numb, especially when I was running into the wind. This might be the winter thing I have been hearing all these rumors about. A warm weekend coming up but I don't think we are escaping winter after that.

Really easy pace the entire way which was just what I was looking for. 9.5 miles in 80 minutes.

Tuesday Tempo

I hustled home from work to get to the Art Museum in time to join up with the group. The plan was a fast 5 miles, the last few at tempo pace, and then a few miles cool down.

I set out at a quick pace with Stevus and Ben. First and second mile at about 6:50 and I was feeling good. At the turn around I started picking up the pace to what I hoped was about 6:20 and Stevus and Ben joined me. Third mile in 6:35, about what I expected. Fourth mile in 6:16 and I was starting to feel it. I glanced over at Steve and he looked like he was effortlessly moving along I couldn't help but feel more disjointed and less fluid with a choppy stride. Probably 75% in my head and 25% true.

Fifth mile in 5:57 and I was glad to be done. After chatting with the group I ran 2.5 extra with that guy who joined us last winter for a lot of runs and has completed about 2 marathons a year since 1978 and is still in great running shape but I can't remember his name.

We traded a few marathon stories, his story base of course being about 10x mine, and he told me about his first marathon in Yonkers and how he did what he thought was "hill tranining" on the ramps leading to the boardwalk in Wildwood NJ. He was sadly mistaken when the course turned to huge rolling hills for the last 9 miles. The finish line was guy pointing at the runners to run between two steel mesh trash cans.

He has been doing marathons since running boom really began in the late 70's and we discussed how things have changed. Interesting stuff.

7.5 miles in 52 minutes.

First Week

The first week of marathon training is officially complete. I am enjoying the focus that a target race gives me, I tend to stray from the plan when I don't have a race on the horizon.

Did an easy 8 on Forbidden Drive out to Valley Green and back. The park was fairly crowded with many people out enjoying this November like day.

My legs felt a little beat up this morning but it didn't seem to effect my running at all. I felt pretty good the entire way. I think my leg aches might have more to do with my attempt at changing the rear brakes on my car and rotating the tires then running.

41 miles for the week all moderately easy and 45 minutes of swimming. Right on target.

Firday night I made it to the pool after work. I found myself actually looking forward to the swim during the workday and I wasn't disappointed. I did a few sets to a total of 50 laps or 3/4 miles in 45 minutes. That puts me at a whopping 1 mph average but I took breaks between laps depending on the set. It was nothing spectacular but I am happy with the way I am improving and it felt like a real workout.

Saturday mornning I joined the group and asked Craig, Ben, and Stevus said they would join me a for around 12 up through Fairmount Park instead of 8. Luckily, they said yes and we were on our way at the front of the group. This would be my first official "long run" in traning for Boston.

The chatter quickly turned to the Boston with Craig, Kev, and I running it for the first time this April and Seebo describing it for us having run it several times in the past.

The run progressed a little quicker than expected and we were easily hitting 7:20's on the way up MLK. Started up the Bloody Nipple and I quickly realized that this wasn't going to be as easy as it was Thursday night. After the nipple we ducked onto some muddy and slick singletrack along Chamonioux and then headed over South Georges hill in the easy direction.

I was shirtless by this point, not because I really had to take my shirt off for comfort but that I could take my shirt off and be comfortable at 10:30 in the morning on Jan 5th. This winter will come eventually right?

I wasn't feeling so hot for the last few but neither was anybody else so we enjoyed each others discomfort over the last few as we crossed the Girard Bridge and finished at the Art Museum. A conservative 12.2 in 95 minutes.

I got to thinking a little more about Boston on the drive home and realized that maybe the winter training cycle wouldn't be to bad with so many people training for Boston in the Philly Runners group. The excitement and group training runs have already started and I am only at week 1.

I asked the Thursday night group if they were up for 10 miles instead of the usual 8 and I was happy that everybody was up for it. We took a trip up Kelly Drive to the Bloody Nipple on another very warm early January night.

The pace stayed easy and conversation flowed as we cruised along. The group split up by the the time we reached Chamonioux, Steve K, Ben and I finished up together across the Girard Bridge and Lemon Hill to the Art museum. 10.3 miles in 1hr 19min.

I felt great the entire run and surprisingly I am itching to get back into more miles. There is definitely a certain satisfaction you get when you reach a high mileage goal for the week. Along with the miles I also want to get myself to the gym every Friday after work for a light workout and at least 1/2 hour in the pool. I haven't decided how many miles a good swim is equivalent to but I will keep it low right now and call it three. If my ability and swim times increase maybe I can consider it more miles.

Back from Seattle and back to work. It's been a long while since I last posted so I'll catch up.

The trip to Seattle was great and in between skiing and visiting the city I was able to get in a few runs. All were on a beautiful two lane road that runs along a small bay off of the Puget Sound. The scenery was exactly what I pictured the Northwest to be prior to visiting. Clouds and sun, cool, a low mist over some areas across the water, evergreens everywhere, and a magnificient background of the Olympic Mountains poking through the clouds.

Everything is also always damp. I don't think things ever fully dry between December and March. It's hard to explain but it is a good damp, wet but still crisp and cool with plumes of steam every time I exhale. It rains often but not usually very severe, just brief periods of rain between breaks of sun. Beautiful.

The biggest news from the trip though is that I got engaged. It's funny how fast things can happen. This time last year I would never thought I'd be enagged in 12 months but here I am and I am very happy about it.

Back to running.

I briefly sketched out my marathon training plans for Boston. I am a little behind schedule, with only 15 weeks to go, but I think things should be fine. Similar to the plan I used for Chicago with the addition of some miles, and more speed specific workouts like tempo runs and a few trips to the track. I am also including several hill workouts and will incorporate hills into all of my long runs, especially towards the end of my long runs. The mileage looks very daunting but I think with some halfway decent weather and good health I should be able to get it done.

I start with only about 40 miles this week but quickly ramp up to the 60's and hopefully the 70's by Late Feb/March. So far this week, 6.2 miles. I have some cathing up to do.

End of the Year

Joined the Thursday night group for 8.5 miles through Fairmount Park last night. Chem Steve, Ben, new guy Cole, and new couple Anne and Ken set out on a familiar loop around the resivoirs in East Fairmount, across Strawberry Mansion Bridge, over Chamoniux and then back down to MLK.

The pace remained easy and the perfect weather, high 40's and no wind, made for a great run. In fact when I got home to meaure the loop out I couldn't believe that we had run nearly 7:30 pace, I really thought we had been a little above 8:00 pace. I retraced the route and double-checked my time to be sure. I don't think I have ever felt that much disconnect with the pace I was actually running. It makes me wish I had done a hrad workout because I am sure it would have went very well.

A run Saturday morning might be my last of the year. After that, Christmas and travelling are going to combine to make running very difficult. Oh well. Looks like I won't break 2100 miles for the year, I'll finish with 2085 or so. That is still a whopping 585 more miles than last year, over a third more. Needless to say I am very happy with that total and the things I have accomplished over the last year.

A 16 minute PR, 3:04 marathon that qualified me for Boston was of course the biggest thing. I also dropped my 5K PR from 19:01 to 18:20 and PR'd at half marathon, 1:26 at Caesar Rodney and 10 miles, 1:01 at Broad Street. I didn't run a 10K the entire year so no PR at that distance. That will have to wait for 2007.

I also feel that I became a much better and more experienced, consistent runner over the course of the year. Hopefully I can carry that right into the 2007 season.

Happy Holidays everybody, can't wait to see you out in the freezing temperatures in the New Year.

For the first time in a while I got down to the Tuesday night group run early to put in a few miles beforehand. The weather has finally become a little more seasonable and I started off on Kelly drive with a stiff, cold wind in my face. The first mile or so of a winter run is always cold and it got me thinking about a long winter of marathon traning for Boston in April.

I have never trained for a spring marathon. Although it was over two months ago the high mileage weeks of traning for Chicago are still very fresh in my head. It feels like I haven't had time to kind of relax from training for a fall marathon. I have vacation planned for the week after Christmas and I think I will take that time to avoid running as much as possible and relax. Ski, swim, go to the gym, but very little running. Maybe about as much as Heather can talk me into for some company on her runs.

Anyhow, back to last night. 3 miles beforehand that included Lemon Hill, Girard Bridge, and 34th street. I then joined up with the group and ran a very relaxed 5 mile run with Alex. The easy pace made for some good conversation that of course covered the holidays, college basketball, and brief synopsis of the "Rocky" movies leading up to Rocky 6.

8 miles in 62 minutes.

Long Run

Or at least what passes for a long run when I am not in marathon training. It was yet another warm December afternoon that had me wearing shorts and shortsleeves. I was still breaking a good sweat as I made my way up the Bloody Nipple and onto the trails in Fairmount Park.

I retraced the trails I had found a couple weeks ago, all the twisting and turning definitely gives your ankles a workout. Eventually found myself heading down South Georges hill and over to Girard Avenue. Crossed the river and up and down Lemon Hill before turning up to the Art Museum. As usual on the weekend there was a 10 person line waiting to get a picture with the Rocky Statue.

I stretched it out for a bit at the base of the steps and did some people watching. Ran up the steps and behind the museum to Kelly Drive and home. I was surprised to find I was running 7:05 pace up Kelly Drive when I really wasn't pushing it. Instead of sticking with it I slowed it down and relaxed the last few miles home. Conservatively 13.5 miles in 1 hours 44 minutes. Hard to believe that this was a mid-week run a few months ago.

45.6 miles in 5 days for the week, easily my longest since the marathon. I have a feeling that the next couple weeks may see a drop in mileage so it was nice to put up a decent week. After a little hiatus it will be right back to marathon traning, I just hope it is a mild winter.

Headed to the Art Museum on another foggy and warm December evening. A large group of us including a new couple, Ann and Ken, went out on a slighlty different route than a normal Thursday.

The pace was easy and we went through the familiar territory of Fairmount Park, up over South Georges Hill and back down Belmont to Parkside. Onto Girard, 34th street into University City, Market Street, path exstension and back to the Art Museum. 8.4 miles in 67 minutes.

A nice run and my legs didn't have any of the normal aches and pain I usually feel the day after a trackworkout. I guess I am starting to get used to it.

Track 3

I got home from work late last night and forgot that I had planned on a track workout Wednesday night until I ws lacing up my sneakers. My mind quickly went through a list of excuses for why going to the track was a bad idea but I was able to answer most of them and get my ass over there.

When I arrived the track was empty. A low mist was hanging over the oval and the contrast between dark and light with the fog made for a very eerie effect. I stopped to stretch and I could see steam coming off my shoulders, I love running on nights like this.

The plan was 5 x 1000 in 3:37 with 400 recovery. The main reason I picked this distance is so I could say I ran a 5K on the installment plan and also because it is 600 meters more than my last track workout.

The first 1000 in 3:37. I hit my target but it wasn't pretty. I was hoping that yesterday would be a bit of a breakthrough and maybe things would start getting a little easier at this pace but from the first interval I knew that wasn't going to happen.

Second 1000 in 3:43. Not so great and now the doubt was creeping into my mind. "Why should I even bother doing a workout that isn't going so well?"

Third in 3:42. I really wanted to bag the rest of the workout at this point. I have found that you have to at least run the recovery before you decide to end a track workout. Once you have relaxed for a couple minutes you change your mind.

Fourth in 3:44. Whew these are getting tough. I was pissed that I wasn't hitting my times but happy that I was pushing myself through the workout. Plus, only one more to go.

Fifth in 3:45. I am beginning to really like the last lap of a track workout. On one hand it totally blows because you are killng yourself to keep the pace up but it is also great knowing that you finish this and you are done. You can slow down and relax.

A couple laps to cool down and I headed home. 5K in 18:31, not even my PR for the distance but workouts like this have to improve my running. I am beginning to see how you have to overcome doubts in your mind and really push yourself out there to make these workouts count. You can't be a pussy on the track.

Having only run 6 miles over the weekend I was feeling lazy. Neither, Heather or I got much exercise this weekend and swear we were both jumping out of our skin with extra energy on Sunday night. It's funny how you get addicted to this high of exercise.

I got home from work early last night and I needed my fix. The calf was feeling much looser, although still sore to the touch, so I went out for 10 to the Art Museum and back. Plan was to take it slow and keep nice even spilts, around 7:45 pace. Things didn't feel great at first but after a few miles I was in a groove and really enjoying the run and the beautiful sunset.

Because of my schedule, I don't normally run at sunset this time of year and I couldn't believe the difference in position between a summer sunset and a sunset near the winter solstice. Some cool info about sunrise and sunsets in the link. The earliest sunset actually occurs on Dec 7th, not on Dec 21st, so we are already gaining daylight in the evening. However, the latest sunrise doesn't occur until early January, another reason not to run in the morning.

Okay back to the run... After stretching a little at the AM I kept up the easy pace in the dark on the way back. Only picking it up for about a half mile when I really started to feel good. Just over 10 miles in 80 minutes.

Heather finally talked me into heading to the pool with her on Friday night. She swims at Drexel's pool on 34th street. Luckily the pool was fairly empty and my swimming lessons began. I have to say that I was more comfortable in the pool this time then the few times I went in the past.

After a lesson on flip-turns and about 10 easy laps we jumped into some sets. Two lengths of the pool at a hard pace and then a minutes rest. I was panting by the end of each set but ready to go after the rest. I did 7 sets and figured that was enough for my first real workout in the pool and jumped into some easier laps.

Turned over for some backstroke and I was moving hard across the pool when a horrible charlie horse struck in my left calf. I was immobilized and had visions of the 18 yr old lifeguard jumping in to save me. Getting dragged to the side of the pool and turning bright red in embarrassment as I dried myself off.

Instead I did a very ugly doggy paddle to the end of the pool, dragging my aching leg behind me. My toes were in a gnarled rigid point that I couldn't seem to straighten out. I was in agony trying to just get it to loosen up. Finally I was able to get my foot back to a normal position and swim over to the ladder and climb out.

Since then it hasn't been in good shape, very sore to the touch and tightens up when I sit for any length of time. I went out for an easy 6 on Saturday afternoon but it didn't feel to good and was aching later in the day. It was no better this morning and sadly decided to take the day off. I did at least get out to put up my Christmas lights and clean up the yard. I'll take it easy the beginning of next week and I should be back on track.


No more backstroke.

Funbearable

Suddenly Thursday night runs are fast again. For the third time in as many weeks the run ended in a race down MLK from Montgomery to the Art Museum. Another large group headed out into a windy and cold Thursday evening. The route took us behind the zoo and up over South Georges hill in Fairmount Park, down Belmont Mansion Drive and Montgomery Ave to MLK.

I took off at the first 1/4 mile marker, Steve K, Ian, and Ben followed. I hoped to run about 6:20 pace but from the first split things were already to fast. With Steve and Ian pacing things, I knew the pace wasn't going to slow down so I just figured I'd hang on as long as I could.

The first mile in 6:10, we had lost Ben and I could tell that Ian and Steve were slowly picking things up. I held onto the increased pace for about a quarter mile, really making an effort to keep contact, but they started slipping away. It's nice to have a couple people in front of you to really force the pace and make you work harder.

For the last 3/4 mile I just ran as hard as I could. Mile 2 went by in 6:00 flat, much faster than last week and I just pushed until I got back to the museum. 8 miles in 57 minutes. As Alex put it after we finshed, a funbearable trip down MLK.

2000

Out with the Tuesday night group again last night. A pack of us headed off at a brisk pace and whined a little about the cold weather. The usual lead pack of 3-4 people had expanded to about 8 and it was fun cruising along in a huge pack.

Jenn and I had planned on heading out for 6 miles and we passed by the normal 5 mile turn around. Surprisingly almost the entire pack followed. This bodes well for the winter when I hope to have a repeat of last year where a splinter group heads off into Fairmount Park for 6-10 mile runs. It's nice to have large group to run with in the desolate and cold park over the winter months.

The group split up on the return as Kevin J and I slowed down a bit as to not leave anyone out there alone. 6 miles in 44 minutes.

The 6 miles puts me over 2000 miles for the year. I am easily over my mileage from last year of 1501 with over 3 weeks to go. I should be able to break 2100 miles which would put me just over 40miles/week for the year, a total I would have thought insane 2 years ago.

Last night, for the first time in a while, my run turned out to be a good bit faster than I thought I was running. I went on the Roxborugh Loop which is always a variation on the same theme of running up Pechin Street and then coming back on Ridge. Lots of neighborhods, lots of christmas lights and a lot of cold air.

I'd say my coldest run of the year so far and it felt good. The turns and rolling hills kept my mind occupied and I got into a good groove and enjoyed. I wanted to run at least 8 miles so I addded a little loop to the end thinking I was going to be short. I ended up with nearly 8.6 miles in 61 minutes. What I thought was 7:25 pace turned out to be 7:10 pace.

I haven't felt to quick lately and although this run wasn't actually to fast the quicker than expected pace is a good thing.

Thsi weekend I as hoping to put in a 12-14 miler on Saturday and about 5 miles on Sunday which would have put me well over 40 for the week. However thigns didn't go exactly as planned.

Saturday I helped Heather move from her current apartment in East Falls to my place. Yes, for the first time in my 30 years I am living with a girl that isn't my Mom or my sister. It's alll good though. But this meant that from 8:00 am till after 6:00 pm I was moving stuff here and putting things away. My run went from 14 miles to 0 miles.

Saturday night I went out to a Christmas party telling myself I wasn't going to drink to much but sadly that went out the window with my sobriety and I woke up at 11:30 this afternoon feeling quite hungover. I am always angry with myself when I feel like I have wasted a weekend like this but this time I didn't sweat it and just tried to get myself into a state where I could go enjoy a run.

So two packages of Ramen, two cups of coffee and 2 hours later I went out the door. I had a hazy idea of where I waneted to go and 15 minutes later I was cresting the Bloody Nipple. Instead of heading up to Ford Road I cut into the woods just before the top and blazed my own trail for a few hundred yards before ending up on the Wooden Nipple.(The Bloody nipples hills organic and more runner friendly brother.)

I was feeling better at this point and starting to enjoy the run. A cloudy, cold afternoon that seemed to threaten snow but I knew it was a little to warm and a little to dry to happen. I tooled along on the trail and passed a Mountain Biker who struck up a brief conversation about how nice these trails were and he pointed me in the direction of some new trails, new to me at least.

Just off of the Chamonioux overpass of Ford Road I jumped on a trail that made it's way towards Belmont Mansion Drive. The path wound all over the place, there was hardly a straight portion. I eventually came to a field that somehow I had never seen before and followed the mountain biker's instructions to the path that went behind it. A 1/2 mile more and it spit me out near the intersection of Chamonioux and Belmont Mansion. I'll defintiely hit this path again.

I worked my way down to Montgomery and debated on looping over to the Art Museum but my stomach and head were telling me that might be a bad idea. So I just went down to MLK and back home. 9.5 miles in 80 minutes.

35 miles for the week including a trip to the track and a couple miles of tempo.

I like to give a big shout out to Seebo who turned in a huge 5 minute (I think) PR at the California International Marathon this weekend. I'll be looking forward to a race report from that.

Thursday Crew

A crew is what we rolled out with from the Art Museum last night. What I thought was going to be a small group turned into the biggest Thursday night in months with about 10 people showing up including the rare Russ, Lee (a friend from my work) and Ben (A new guy who was surprisingly quick for man of larger stature).

We set off in a herd on 8 mile loop around the reservoirs of East Fairmount Park, across the Strawberry Mansion Bridge and eventually down to MLK at Mongtgomery for a race back to the Art Museum. The pace started off conservatively at around 8:00 or a little under and picked up after we crossed the river.

The pack split up at this point with Ian, Steve K, Lee, Ben and I pulling away. Once we got to MLK, Ian and Steve started a 10x200 workout and I decided to run tempo the last 2.5 miles or so back to the Art museum.

The first mile came in a little fast around 6:10 and the second a little slow in 6:25 and I was really pushing to get that. 8 miles in about 60 minutes.