Gone Vacationing... Back Next Week!

Yours truly at Happy Jack in Wyoming, circa 2006. Happy Jack is in
the foothills of the Laramie Mountains, separating Cheyenne and
Laramie, Wyoming.
The first of three flight(s) my wife, Anne, and I are taking to Aspen, Colorado leaves in about two hours. Once in Aspen, we'll be taking a cab to my brother-in-laws condo where we'll be spending the next six days. The previous times we have been to visit have included our driving across the country both ways with our kids... this time it will be a speedier, but more more stressful trip.

The backpack packed with books, magazines, and both our Garmin and camera, so I should have something to share upon our return early next week... less than 12 hours before I am to report for my first day of work (school) for the year!

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 7.4 miles in ≈:59 min. @ 6:30 a.m.

Weather: Clear then Sunny, 58°F, 91% Humidity, Winds: From SSW @ 5 mph; feels like 58°F.
Course: A slight variation on 8 Miler found on USATF Map It!
Pace: ≈7:58 min/mile
Effort: 3 out of 5
How did I feel? Alright.
Gear: Amphipod RunLite Trail Runner

Likely the last beautiful (translation: cool) morning in upstate New York for the next few days as forecasters are calling for a return to warmer temps... which is okay with me as we are leaving upstate New York for the week starting Tuesday :)

It was a surprisingly affected run and one during which it was difficult to stay focused at times this morning, a condition I'll attribute partially to the meandering course, a "roots run" of sorts through the neighborhood I grew up in. It is an amazing thing to realize that though time (30+ years!) has passed, and store fronts have changed, that the buildings, establishments, roads, people, have changed only superficially--I half expected to run beside my ten year old self walking the half mile to bowling league with his brother and elementary school friends.

Of course, it may have just been the three pieces of pizza I ate late last night that put my head in an odd space...

Two more weeks remain until the Rochester Half-Marathon, so while I will be bringing my shoes with me on the road, mileage will not be the goal as much as getting out for a short time a few times over the next week, in addition to the hiking and walking we are likely to engage in. When I return it will be back to school (work) and quick transition into "tapering mode" until Sunday, September 12.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 13.5 miles in ≈1:51 min. @ 5:45 a.m.

Weather: Clear then Sunny, 56°F, 90% Humidity, Winds: From SW @ 7 mph; feels like 56°F.
Course: Thirteen Mile Test Run found on USATF Map It!
Pace: ≈8:13 min/mile
Effort: 3 out of 5
How did I feel? Great!
Gear: Amphipod RunLite Trail Runner

Another welcome morning of fall-like temperatures and clarity... despite the fact that it took me a tad bit longer than usual to get my mojo working, after two cups of coffee, I was up, out of the house, and soon deep inside the "meditation of the pavement!"

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 8 miles in 1:03.25 min. @ 5:20 a.m.

Weather: Fair, 60°F, 92% Humidity, Winds: From W @ 7 mph; feels like 60°F.
Course: Out to Clover Road and back.
Pace: 7:55 min/mile
Effort: 4 out of 5
How did I feel? Great!
Gear: Amphipod Xinglet Reflective Belt

Perfect weather which contributed to a very focused ("be here now!), disciplined ("set aside nagging concerns") run, and one that I sorely needed following the previous morning's disappointing effort. Another experiential reminder that yesterday was yesterday, today is today, and now is now... each moment really is an opportunity to start anew!

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 7 miles in ≈57 min. @ 6:10 a.m.

Weather: Cloudy, 65°F, 90% Humidity, Winds: Calm; feels like 65°F.
Course: An abbreviated version of Nine Point Sevenish found on USATF Map It!
Pace: ≈8:08 min/mile
Effort: 3 out of 5
How did I feel? Blah!
Gear: Amphipod RunLite Trail Runner

This morning was one of those times when running was more of a chore than a pleasure--though I had mapped out a ten miler, it was clear to me at mile four that I needed to adjust my expectations and take a detour to shorten the distance. This was a recognition on my part that the potential negative psychological impact to my long term training if I were to stop and walk in the interest of pursuing an ill-fated ten, was far more damaging than if I opted to simply adjust my daily goal and run the whole way.

For myself, I have found that if I don't mentally address any self-doubt at the moment it creeps in, it will fester quickly, hurting my training. This morning, I was too distracted to do so effectively. I did, however, feel it was an accomplishment to complete the modified seven miler with the goal of "living to run another day."

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 8 miles in ≈64 min. @ 5:15 a.m.

Weather: Fair, 57°F, 97% Humidity, Wind: From ENE @ 4 mph; feels like 57°F.
Course: Eight Miles Jack found on USATF Map It!
Pace: ≈8:00 min/mile
Effort: 3 out of 5
How did I feel? Good.
Gear: Amphipod RunLite Trail Runner, Amphipod Xinglet Reflective

A cool, early morning return run following yesterday's recovery day.

Breathe in, breathe out… YOU AND I ARE ALIVE!

The Training Week That Was... 8/16-22

With my first "big" race in a loooong time behind me following the completion of yesterday's 'Dam' Good Trail Race, its time to set my sites on September 12, the date of the MVP Health Care Rochester Marathon, of which I am registered to run the half option.

This past week saw me put in the highest mileage week of training in many-a-moon with a cumulative total of 44 miles! The next two weeks, especially starting on August 31 and leading up to the half marathon, will likely see a reduction due to a few reasons. Firstly, I do need to consciously taper, and secondly, my wife and I will be leaving town for the six days leading up to my return to work on September 7.

This is what went down this past week:

Monday: Rest
Tuesday: 9.1 miles
Wednesday: 6.1 miles
Thursday: 8.1 miles
Friday: Rest
Saturday: 7 miles
Sunday: 14 miles

TOTAL MILEAGE: R 44.3 miles (+6.6 miles from the previous week)
Weigh-In*: 179.0 lbs. (-2 lbs. from the previous week!) [* @ 6:30 a.m. on 8/23/10]

Despite the fact that this past week I indulged in a few favorite "bad" foods (chicken wings, anyone?), I managed to drop two pounds. As was the case a few weeks ago when I lost more than a single pound, I suspect that next week will see a leveling off of any weight loss, or perhaps a slight increase. Additionally, I hold out little hope (or need, really) to manage my caloric intake too much during vacation as beer and fine food will likely be in order :)!

Breathe in, breathe out… YOU AND I ARE ALIVE!

'Dam' Good Trail Race

Run: 14 miles in 2:13.13 @ 8:30 a.m.
Weather: Rain/Thunder, 69°F, 90% Humidity, Wind: From ESE @ 13 mph; feels like 69°F.
Course: 'Dam' Good Trail Race course at Letchworth Park.
Pace: ≈9:30 min/mile
Effort: 5 out of 5
How did I feel? Great!
Gear: Amphipod RunLite Trail Runner

Re-Run Ruminations: Waking up this morning to prepare both mentally and physically, I was unfortunately not surprised to find the rain falling heavily (and if the noises I had heard outside during the whole night are any indication) steadily.. While I have little fear of melting in the rain, I am aware that a single track trail in a park with 100 people running an out-and-back course on it (and I without spikes or ultra trail shoes) is a perfect recipe for slipping, sliding and possible injury.

Despite the weather conditions, my strategy and purpose in running the 14 mile 'Dam' Good Trail Race has not changed: simply finish the run with a smile on my face, and secondly, to do so while adhering to the Carry Your Own 'Dam' Water guidelines. One logistical goal would be not to fall behind the pack which would result in a need to slosh through slippery mud for the entire 14 mile course!

Post-Race Reflections:Though it was intermittently drizzling/raining out during the run, fortunately the tree canopy through which the course ran, provided adequate cover and greatly diminished the direct impact any precipitation might have. The rain and humidity did, however, make for some very slippery terrain, especially during the second half of the loop during which the course went over the first six miles, but in reverse. The course itself was fairly flat (at least based on my past experience), but given the weather, it was not without some more technical elements. My final time was not "great," I was proud to come across the finish feeling as strong (though definitely "wasted") and it was rewarding to get a trail race of this distance under my belt.

I did end up carrying my own "dam" water for the run, and this went off with only a few technical difficulties--the flask would occasionally drop from the clipping system meaning I would have to stop, retrieve and re-clip. After the first three times, I grew cognisant of the need to reduce the bumpiness created by the force of my downward trajectory on the hills. As I did the the occurrence of drops was reduced.

The race was incredibly well organized, and the finisher's "medal," a wood chip with the race's logo and date pressed on it, was in keeping with the "green" spirit of the run.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 7 miles in ≈54 min. @ 6:45 a.m.

Weather: Cloudy, 60°F, 74% Humidity, Wind: From S @ 4 mph; feels like 60°F.
Course: Stretchy Seven 8 found on USATF Map It!
Pace: ≈7:42 min/mile
Effort: 4 out of 5
How did I feel? Good.
Gear: Amphipod RunLite Trail Runner

Last run before tomorrow's 14-mile trail race.

The weather forecasters are calling for a rainy, stormy day so survival rather than speed ill be the order of the morning... well, that and not getting lost. While I feel prepared enough for tomorrow's "race," I am a little nervous about the distance and technical-nature of the course, though I have been assured it is a relatively straight-forward single track course.

Felt good this morning so I am looking forward to tomorrow's challenge!

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 8.1 miles in ≈65 min. @ 5:25 a.m.

Weather: Partly Cloudy, 62°F, 94% Humidity, Wind: CALM; feels like 62°F.
Course: Kaz2way's 8 Miler Dawg found on USATF Map It!
Pace: ≈8:01 min/mile
Effort: 4 out of 5
How did I feel? Great!
Gear: Amphipod RunLite Trail Runner

Felt great this morning as things really seem to be coming together for this coming Sunday's race. If there are any concerns on my part they are that I have yet to run the race's distance (14 miles) or on similar surface (trails) in quite a while--but if I adhere to my goal (to complete the run without getting lost or injured), all should go well.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 6.1 miles in ≈47 min. @ 6:15 a.m.

Weather: Cloudy, 64°F, 88% Humidity, Wind: From SSW @ 4 mph; feels like 64°F.
Course: East/Winton/Highland/Clover/Elmwood Loop
Pace: ≈7:42 min/mile
Effort: 4 out of 5
How did I feel? Good.
Gear: Amphipod RunLite Trail Runner

Some mornings are easier than others to getup and out onto the streets for a run. Today was one such morning where I felt that perhaps it might be better to stay home--but after wasting nearly thirty minutes hemming and hawing (and surfing the net mindlessly), the realization that my time would otherwise be wasted, I was prompted me to pull on my running shoes and head out... an action, shortly thereafter, I was glad to have reluctantly committed to.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 9.1 miles in ≈72 min. @ 5:15 a.m.

Weather: Clear, 60°F, 94% Humidity, Wind: From SWE @ 4 mph; feels like 60°F.
Course: Mr. Scott's 9 Mile Loco found on USATF Map It!
Pace: ≈7:54 min/mile
Effort: 4 out of 5
How did I feel? Good.
Gear: Amphipod RunLite Trail Runner, Amphipod Xinglet Reflective Wear

A dark, relatively cool(ish) morning run that felt briefly like something of a comeback after my truncated lsd on Sunday. My hamstring is feeling much better as I continue giving it special attention in my pre-run ritual. My good fortune of late in training has me wondering how it can possibly continue once all of the responsibilities of teaching begin once again in a few weeks. For now, I'll certainly do my best to enjoy this streak while I am in it's midst!

Breathe in, breathe out… YOU AND I ARE ALIVE!

The Training Week That Was... 8/9-15

I am really feeling target with my training at this point-now I just need to be patient and not over do it! My cumulative mileage decreased just slightly this week, and though my weekend lsd (long slow distance) did not meet my own expectations around the distance, the week as a whole was wildly satisfying. This is what went down this past week:

Monday: Rest
Tuesday: 6.5 miles
Wednesday: 8.1 miles
Thursday: 6.6 miles
Friday: Rest
Saturday: 4.3 miles
Sunday: 12.2 miles

TOTAL MILEAGE: R 37.7 miles (-1 mile from the previous week)
Weigh-In*: 181 lbs. (-2.5 lbs. from the previous week!) [* @ 6:15 a.m. on 8/16/10]

Next Sunday I am registered to participate in the 14 mile 'Dam' Good Trail Race being held in nearby Letchworth State Park. My goals are, first, to simply finish the run with a smile on my face, and secondly, to do so while adhering to the Carry Your Own 'Dam' Water guidelines. Both benchmarks for personal success will prove challenging, but are equally achievable.

The need to transition my training to if into a more traditional (6:30-2:30 pm) teacher's work week is becoming more pressing. following a one week trip to Aspen, Colorado to visit my brother-in-law, I will be returning to school on September 8. On September 12 is the 2010 MVP Rochester Half-Marathon which is the next (and as of today only) other race currently on my dance card.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 12.2 miles in 1:43.55 min. @ 6:30 a.m.

Weather: Cloudy, 70°F, 73% Humidity, Wind: From S @ 7 mph; feels like 70°F.
Course: Roch Half Marathon Training Route 2 from USATF Map It!
Pace: 8:31 min/mile
Effort: 4 out of 5
How did I feel? Alright.
Gear: Amphipod RunLite Trail Runner

Don't let the calm face emoticon fool you--though I did not go as far as I had originally intended, my hamstring held up well, (thanks in no small part to some additional stretching, Bengay and an adjusted pace/gate that shortened my stride which in turn necessitated an increased turnover), and I was pleased with the overall workout.

Once again, my breathing was strong--this morning my focus wavered slightly causing an abbreviation of the route. Next time, two changes: 1) more of a "meal" prior to running (I neglected to have any of my ole' standby, oatmeal, in advance!), and 2) a better job dressing appropriately--this morning I was fooled into thinking it was cooler out than it was and I felt being overdressed caused me to get worn out more quickly than normal.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Checking in with the Lake Riley Heron

The Lake Riley Heron's empire as it appears from the bank.
Note him, surveying the area from atop the small bouy in the center
of the lake (and photo).
For the second consecutive week, I stopped by Lake Riley at nearby Cobbs Hill Park on my way home from getting coffee to see if the Heron was home. It was a little later in the morning this weekend and there was already a fair degree of activity in the park, with the baseball diamond adjacent to the "lake" beginning to fill with teenagers for what appeared to be a summer league game. This did not seem to bother the Lake Riley Heron, who by this time is likely used to all the hubbub that comes with hanging around a popular tanning-playing-hanging body of artificial water.

Eventually the sun breaks through the momentarily overcast
skies to reveal our subject in a bright light.
Breathe in, breathe out… YOU AND I ARE ALIVE!

New Shoes, Same as the Old Shoes!

My wife and I went to one of our favorite local running stores about a week and a half ago and I purchased my third successive pair of Brooks Beast running shoes. The pair I bought earlier this year ran me about $100, and I was floored to see the price tag this time inflate to $129.99! So, why did I pay such a seemingly outrageous price?

Well, having been running for a few years, and being the owner of a couple of rickety limbs, I have had the greatest "success" wit these bad boys and have been hard pressed to find a pair of running shoes which do the job as well.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 4.3 miles in ≈35 min. @ 6:25 a.m.

Weather: Clear, 64°F, 83% Humidity, Wind: From SE @ 5 mph; feels like 64°F.
Course: JS 4 mile flat found on USATF Map It!
Pace: ≈8:08 min/mile
Effort: 3 out of 5
How did I feel? Alright.
Gear: Amphipod RunLite Trail Runner

Just as was the case last weekend, I am going to hold off on my lsd run until Sunday, and use Saturday as an short distance, moderately paced run. During (and immediately following) my past two runs (Wednesday and Thursday) this week, I have been experiencing a slight twinge in my left hamstring.

New shoes + "hinky" left hammy = deliberately moderate short run. I am icing and stretching my hamstring in anticipation of a (long?) run tomorrow, and I remain cautiously optimistic that it will come about. This morning's run was only "alright" because of my apprehension--the weather and my breathing were both excellent this morning!

I am hoping that this two day rest, in addition to icing and stretching will allow me to complete this morning's run without any discomfort that might unfortunately herald a greater issue.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Carrying My Own 'Dam' Water?

The 14 mile course map over which I hope to carry my own "dam" H2O!
As mentioned previously next weekend's 2010 'Dam' Good Trail Run has a few unique options inherent in the race; the most unique of these is that in an effort to "green" the race (translation: encourage trash reduction on the trails), organizers inviting participants to Carry Your Own 'Dam' Water. According to the guidelines, it works this way:

...if you carry your own ‘dam’ water for the entire 14 mile race (and certainly re-fill at the aid stations if needed), you will receive a 22 second handicap off your finish time.

Sounds like an excellent idea (especially the "re-fill if needed!), so I'm "in"--and goodness knows I can use any time advantage I can!

Breathe in, breathe out… YOU AND I ARE ALIVE!

Taste Test: Pineberry Smoothie

Ingredients:

1 medium ripe banana
1 6 oz. can of pineapple juice
1/2 cup vanilla non-fat yogurt
1 cup frozen raspberries, partially thawed

Thought the smoothie to the right may look exactly like the one I made yesterday, it is actually from a different recipe and includes some alternate ingredients. While the texture was consistent with yesterday's Runner's Delight Smoothie, the Dole Pineberry Smoothie has, as its name suggests, a six ounce can of pineapple juice, as well as employing vanilla yogurt rather than milk.

One thing I had not considered, mostly I suppose because the information as not available with the online recipe, is the total calorie count for the Runner's Delight. The Dole Pineberry, however, was clipped from a newspaper by my wife, so it had much more nutritional information with it. As you can see from the image to the left, the he recipe makes 2 servings, each containing 180 calories.

The glass pictured above is actually a 2 serving glass which I prepared and drank following the 6.6 mile run I completed just minutes prior. Also, I erred in purchasing regular vanilla yogurt rather than non-fat. This drink served as both my breakfast and recovery drink, so the total calories was not a concern for me.

I greatly enjoyed the flavor and consistency of the Pineberry Smoothie. The pineapple juice was not overpowering but added a pleasant citrus aspect to the taste. I also did not anticipate enjoying the including of vanilla yogurt (something I've never tried on its own), but my anti-yogurt bias was wrestled into submission by the overall flavor of the smoothie. I'll be making this one again!

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 6.6 miles in ≈53 min. @ 5:10 a.m.

Weather: Cloudy, 72°F, 78% Humidity, Wind: From ENE @ 1 mph; feels like 72°F.
Course: Twelve Corners Loop found on USATF Map It!
Pace: ≈8:08 min/mile
Effort: 4 out of 5
How did I feel? Alright.
Gear: Amphipod RunLite Trail Runner

An especially early morning run along familiar territory but in reverse... there was a surprising amount of company out and about and though my run went "okay" I slight tweak in the back of my left thigh has me combing the net for stretches and anticipating tomorrow's rest day from the roads.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Taste Test: Runner's Delight Smoothie

Ingredients:

1 cup raspberries (fresh or frozen)
1 small banana (fresh or frozen)
1 cup milk
2 tbsp orange juice concentrate

Just one more dance I'm a little late to is the homemade smoothie craze, which I came to when searching for suitable post-run recovery drinks. For the past week or so I have been recovering from my runs with a Slim Fast Optima Shake, and while remarkable satisfying (and tasty, too) I want to continue to expand my horizons.

Smoothies are ridiculously easy to make, as evidenced by the fact that I can make them! While making my own definitely qualifies as "expanding my horizons," this first smoothie is pretty tame and contain none of the "weirder" (like whey) ingredients more serious runners/athletes employ. Perhaps, the desire to include more adventurous ingredients will come in time...

The first smoothie recipe (pictured to the right) I made (just this morning following an eight mile run), was found online at Divine Caroline. Pretty simple really, and one which probably could have been figured out through experimentation--something I will now do using this as a basis. This standard smoothie was very easy to make, and delicious too, probably not too dissimilar to the smoothies one can buy at McFastfood--though I have no personal basis for that idea.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 8.1 miles in ≈66 min. @ 5:35 a.m.

Weather: Foggy, 70°F, 100% Humidity, Wind: From SW @ 4 mph; feels like 70°F.
Course: 8 Mile Loop found on USATF Map It!
Pace: ≈8:08 min/mile
Effort: 4 out of 5
How did I feel? Good (again)!
Gear: Amphipod RunLite Trail Runner

I have been using The Weather Channel's website to log the conditions during each run, walk or bicycling ride for 2+ years, and it was only this morning that I noticed realized that there is a "Fitness Weather" app which offers suggestions regarding appropriate attire for those (like moi) engaging in fitness activities (like running... duh!).

Another second consecutive soupy, foggy morning run, this time into the east side of the city touching on the suburbs of Penfield and Brighton--Nearly every time I run this area, regardless of how many reflective items I wear, or how closely I hug the gutter, I nearly get side swiped and thrown the one-fingered salute (not a thumbs-up!) or two. In an effort to practice what I study, to "see those who are ill-mannered as teachers," I continue to be thankful to be "learning" quite a bit I had not expected to! :)

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 6.5 miles in ≈51 min. @ 5:30 a.m.

Weather: Foggy, 70°F, 87% Humidity, Wind: From WSW @ 3 mph; feels like 70°F.
Course: 10k Plus found on USATF Map It!
Pace: ≈7:50 min/mile
Effort: 4 out of 5
How did I feel? Good!
Gear: Amphipod RunLite Trail Runner

This morning, the humidity is back with a vengeance and it brought fog(!) with it. I don't believe I've ever felt as soaked through following a run, though I feel somewhat fortunate for having had the high humidity so early in the morning to run in as this sort of weather is likely more indicative of what I will experience in both of the races I have registered to run in the near future. Last weekend's freakish cool spell was pleasant for running (and walking and festival going) but highly unusual for an upstate New York August..

Now for some marginally related news... My biggest issue of late has been a tooth one. About five weeks ago, I had three wisdom teeth extracted. Less than two weeks after that I made an appointment to go to the dentist as I was having some unrelated pain with a tooth on the lower right side of my mouth. Two minutes after looking at it the dentist had me receiving an "emergency" root canal. Now two weeks later, the area feels no different (or worse, worse!) than it did in the first place. Truth is it hasn't felt well since the initial Novocaine wore off, but I'm leery of saying anything as it may prompt another "emergency" procedure.

Tomorrow (though the office has yet to confirm it with me) I have a follow-up appointment at which time I'm unsure how to address this without sounding as angry and frustrated as I feel.

Breathe in, breathe out… YOU AND I ARE ALIVE!

The Training Week That Was... 8/1-8

Though the week started out with a weak effort on Tuesday, it ended strongly with a solid slow distance run. Due to my poor initial run, I put down my watch for the succeeding jaunts in an effort to distance myself from the drive to clock watch and to (hopefully) reinvigorate my training. This strategy proved successful, and I think that in the future I will sporadically run without my watch, using my cell phone to note start and end times in order to continue maintaining accurate estimates of total time and therefore pace.

My cumulative mileage increased slightly this week (just under two miles), thanks in part to my fourth consecutive increase in my weekend lsd (long slow distance) run. Here is what went down this past week:

Monday: Rest
Tuesday: 6.6 miles in :54.45 min.
Wednesday: 7.3 miles in in ≈61 min.
Thursday: 5.6 miles in ≈53 min.
Friday: Rest
Saturday: 5.5 miles in ≈45 min.
Sunday: 13.7 miles in 1:58

TOTAL MILEAGE: R 38.7 miles (+ 1.6 miles from the previous week)
Weigh-In*: 183.5 lbs. (No change from previous week!) [* @ 6:15 a.m. on 8/09/10]

This week I also registered for another run prior to my tent pole run on September 12, the MVP Rochester Half-Marathon. In two weeks I will be taking on the 14 mile 'Dam' Good Trail Race being held in nearby Letchworth State Park.

My next task is determining how to best transition my training to a traditional (6:30-2:30 pm) teacher's work week, as I will be returning to school on September 8, following a one week trip to Aspen, Colorado to visit my brother-in-law. Fortunately, I will not be coaching this fall, but I often have difficulty fitting enough quality time into my day during the school year to train. Of course, I still have three weeks to figure it out!

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 13.7 miles in 1:57.35 min. @ 5:45 a.m.

Despite the warning sign at the park entrance suggesting that one enters
"at their own risk," I haven't come across any causes for concern.
Weather: Cloudy, 62°F, 75% Humidity, Wind: From SW @ 6 mph; feels like 62°F.
Course: Half Marathon Training Run from USATF Map It!
Pace: 8:34 min/mile
Effort: 3 out of 5
How did I feel? Great!
Gear: Amphipod RunLite Trail Runner

Note the absence of the "≈" in my training log above; today, rather than running "nekkid" I brought my watch to gauge my overall effort, with a target towards an 8:30 pace which, given the distance, would equate to a (roughly) two hour run time.

A very consistently paced long slow distance run which I accomplished with a fair degree of active comfort, and during which I benefited from the welcome, slightly cooler (62°F!), temperatures. Following up on last week's hydration questions, I did cut my two flasks of H2O with blue PowerAde to fairly good effect--one variable that was to my benefit this morning (and will likely not be the case on the upcoming weekend races) was the coolish temps and the fact that I was partially running undercover of the dusky morning. It might be helpful to commit to some training runs later in the morning or (ugh!) maybe even in the afternoon.

No more stoppping for long periods of time to get across the
busy street for local canal-goers!
This morning's course took me onto the Erie Canal for the first time in over a year and some wonderful civic improvement projects have been completed, specifically at the Clover Road lock park where one no longer needs to stop to walk across a fairly busy road mid-run. How fortunate I feel to live in an area that is so supportive of its community of athletes (bicyclists, walkers, runners)!

Breathe in, breathe out… YOU AND I ARE ALIVE!

A Lake Riley Heron Returns!

He's ba-a-a-ack!
After an absence of nearly a year , my last post regarding the original Lake Riley Heron was posted in July 2009!), a THE NEW Lake Riley Heron made a triumphant return this morning. At around 5:15 a.m. when I ran by the darkened lake I thought I saw something, but was unsure until returning nearly 90 minutes later with my camera and spotted him at the center of the lake.

There had been an observed absence of ANY herons from the lake's waters for quite a while as a result (I think) of a spring fish kill which left the bird's food supply (uh... fish) dead. Following what I can only assume was a re-stocking of the small artificial "lake" it would appear there are enough to warrant at the very least a spot for the lake on the heron's travel itinerary.


When I first returned to the parking lot, the heron had found a perch
at the center fo the lake.
Patience is rewarded as, after waiting 10 minutes, the heron sets off
for the near (to the parking lot, and therefore, my location) bank.
The heron, up close an personal--with "friends" who unwittingly
provide some scale for his (her?) size.
Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 5.5 miles in ≈:45 min. @ 5:20 a.m.

Weather: Clear, 54°F, 80% Humidity, Wind: From SW @ 4 mph; feels like 54°F.
Course: Five and a Half Jack made using USATF Map It!
Pace: ≈8:10 min/mile
Effort: 3 out of 5
How did I feel? Good!
Gear: Amphipod RunLite Trail Runner, Amphipod Xinglet Reflective Wear

A combination of earlier morning responsibilities, including insuring that my wife and stepson are up and on the road for his Canadian regatta, forced me to switch my proposed Saturday and Sunday runs, resulting in this morning's planned long, slow distance run from today until tomorrow. Given my (of late anyway) achy knees, this is probably a good hing as the shorter run (5+ miles) will hopefully "grease the skids" for tomorrows longer one (a planned 13+ miler).

The only real drawback is that this morning's cool weather would have been perfect for such a long run (especially in light of recent humid morning's), but my hope is that weather projections are accurate and tomorrow morning will still be cooler that last week's 5 a.m. 74°F!

The excellent (dark, cool) "perfect" weather resulted in a fine come--back short run, setting up what I am hoping will be a similarly "climated" long(er) run tomorrow!

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 5.6 miles in ≈:53 min. @ 5:20 a.m.

Weather: Cloudy, 74°F, 81% Humidity, Wind: From SSW @ 3 mph; feels like 74°F.
Course: A short southern jaunt past (and thru) Highland Park
Pace: ≈9:23 min/mile
Effort: 3 out of 5
How did I feel? Blah!
Gear: Amphipod RunLite Trail Runner, Amphipod Xinglet Reflective Wear

A poor quality effort this morning, a run during which the air felt like soup and I struggled to stay on course. What had been intended to be an eight-mile run became a truncated 5+ mile shuffle--the highlight being the thunder and light drizzle which accompanied me home the last half-mile. I am optimistically looking forward to much better things come the weekend, following tomorrow's (Friday's) recovery day.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 7.3 miles in ≈:61 min. @ 5:20 a.m.

Weather: Clear, 70°F, 87% Humidity, Wind: From SW @ 8 mph; feels like 70°F.
Course: Awkward Bowtie 7.3 found on USATF Map It!
Pace: ≈8:21 min/mile
Effort: 3 out of 5
How did I feel? Better!
Gear: Amphipod RunLite Trail Runner, Amphipod Xinglet Reflective Wear

Another dark ad warmish early morning, and one on which I felt slightly more motivated at the onset than on the previous one. This morning I attempt a more "minimalist" approach to training, not a barefoot one, but a bare watch one.

Before leaving home in the dark I make the conscious choice to leave my watch behind, with the thought that perhaps I had been checking it a little too frequently (what I am looking for it to tell me, I'm unsure) and that the action of doing so only serves as a misdirection from the task at hand--being in the running-breathing-moment.

As an experiment I found it did help, though the occasional nagging urge to check my phone or the sunrise/moonset to garner a sense of to-the-second pace was strong, I am glad to report that I avoided doing so and found no change in my pace while experiencing an improvement in my ability to stay wholly in the run.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 6.6 miles in :54.45 min. @ 5:20 a.m.

An indication how some runs go, this morning's training high point was a visit from the neighborhood Cardinal, a frequent visitor to our backyard bird feeder, during my post-run recovery-drink-and-newspaper-reading session.
Weather: Mostly Cloudy, 71°F, 84% Humidity, Wind: From SW @ 11 mph; feels like 71°F.
Course: Six Looks Like 8 found on USATF Map It!
Pace: 8:17 min/mile
Effort: 4 out of 5
How did I feel? Tired.
Gear: Amphipod RunLite Trail Runner, Amphipod Xinglet Reflective Wear

Perhaps a little hepped up from running that 5k on Sunday, yesterday (Monday) I mailed in registration for the 14 mile(!) 'Dam' Good Trail Run
on Sunday, August 22. This will help me continue to prepare for the half-marathon on September 12 (I hope). The race itself has a few unique elements, some of which I 'll detail in a later post. Now onto this morning's run...

The air was slightly warmer than normal for the early morning hour, and my while my overall effort was high, it was labored and thr overall quality, arduous. I had a difficult time "being here now" and found my concentration (and therefore my form and focus) falling of course. THough the resulting run was not necessarily pleasant, I did feel a sense of accomplishment in simply getting through it. Despite this morning's rough run, I'm confident better things are ahead!

Breathe in, breathe out… YOU AND I ARE ALIVE!

The Training Week That Was 7/26-8/1

A third consecutive, productive training week has me looking forward to September's half-marathon. This past week, actually yesterday, I ran in my first "official" race in over a year, placing third in my age group (M 40-49) in what must have been a very slow field. Regardless of the level of competition, I'm always happy to place, and besides no one else really needs to know that few "better" local runners weren't in attendance, do they? :)

My mileage increased by seven miles this week, a pretty healthy jump given last week saw only a slight 0.7 mile up-tick. Here is what went down this past week:

Monday: Rest
Tuesday: 6.3 miles in :52.38 min. @ 5:40 a.m.
Wednesday: 7 miles in :57.21 @ 5:30 a.m.
Thursday: 8 miles in 1:08.05 min. @ 5:30 a.m.
Friday: Rest
Saturday: 12.7 miles in 1:46.21 min. @ 6:00 a.m.
Sunday: 3.1 miles in :22.08 min. @ 9:00 a.m.
TOTAL MILEAGE: R 37.1 miles (+ 7.4 from the previous week)
Weigh-In*: 183.5! lbs. (-4.5 lbs from previous week) [* @ 6:00 a.m. on 8/02/10]

This past week's weight loss of 4.5 pounds is very surprising--given that my weight has dropped in smaller, more reasonable (1/2 to 2 pound) increments over the past five weeks, I had expected (especially due to increased mileage and intensity) some bump, but that number is outlandish! It is safe to assume that this coming week, I will see a leveling off or possible slight increase. I'm certainly not starving myself, but I have been more cognisant of my portions and eliminated (save a pretzel or three) late night snacks.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Peter Cannon Memorial 5k

Run: 3.1 miles in :22.10 min. @ 9:00 a.m.
Weather: Mostly Cloudy, 68°F, 78% Humidity, Wind: ENE @ 4 mph; feels like 68°F.
Course: Fishes & Loaves 5k Course, rechristened the Cannon 5k route in Honeoye Falls, NY.
Pace: 7:09 min/mile
Effort: 5 out of 5
How did I feel? Good!

Pre-Run Ruminations: As I was preparing to register for the race, and noted its location, it occurred to me that I had run a race on the same course previously. Actually, it was three years to the day, in an evening run called the Fish & Loaves 5k which had been organized by a friend of my wife. Wa-a-a-ay back then I had completed the course in a (Now to me at least) stunning 19:49, with a pace of 6:23 min/mile!

This morning, three years later, I am anticipating being a little humbled and hoping for a marginally respectable of a time be determined when I cross the finish line, hopefully with a smile on my face.

Post-Race Reflections: For my first 5k in over a year, I felt that my performance in the 2010 Peter Cannon Memorial 5k went pretty well, especially given it was one day removed from a long run. Somecontributing factors were the idyllic weather, wonderful scenery and supportive comraraderie (and the fact that my daughter and her boyfriend ran as well); I couldn't think of many more pleasant ways to spend a small part of my Sunday morning.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Race Prep & "Dead" Legs

Workout: "Opening" & "Conditioning" from Yoga Conditioning for Athletes With Rodney Yee
Duration: Approx. 15 minutes

Following yesterday's uber long (for me, anyway) run, and the building sense that my knees and legs were too tired to efficiently run this morning's scheduled 5k, I hoped to coax some life into them by working through a sort series of opening poses using Rodney's Yoga Conditioning tape.

It has been over twelve months since my last competitive (a relative term, of course) run, but the morning began just as they had in the past: a bowl of oatmeal, a cup of coffee and two ibuprofen. Ultimately the success of this morning's ritual will depend on how things go in a few short hours.

Breathe in, breathe out… YOU AND I ARE ALIVE!