Summer Reading: Dirty Inspirations

Using a popular structural approach, the tone and message
of each chapter is established with a quote.

In my roles as both a weekend warrior and high school coach, I am always on the lookout for books that can provide motivation to the athlete-in-me, as well as break down challenging sports-psychology concepts for those interested student-athletes with whom I work. Dirty Inspirations: Lessons From the Trenches of Extreme Endurance Sports by Terri Schneider is that rare collection of essays that is capable of doing both. A champion endurance athlete turned sports psychologist, Schneider draws on her broad array of competitive experiences (ranging from Ironman tri-athlete to Eco-Challenge team member).

A world-class athlete, Schneider has personal experience battling the mental demons that come with endurance sports. Endurance sports, as defined by the Farlax Free Dictionary, are activities performed primarily by an individual "in which key muscles are exercised at submaximal intensity for prolonged periods of time," and within this competitive arena, the author finds multiple anecdotes illustrating a practical psychological approach.

What Schneider's anecdotes and experiences do so effectively is to add meaningful meat to the bones of  tired coaching code such as "Hang in here" and "You can do this if you try." Anyone who has engaged in athletics at any level (from recreational to professional) have heard ad nauseum, further reinforcing the reality that for many coaches (myself included), the real sports psychology employed is limited to motivational phrases. In the spirit of "physician, heal thyself," Schneider shows how her own application of these theories has resulted in both personal competitive successes and failures.

The text is broken into sixteen easily digestible chapters, each illustrating a different psychological training principle through the lens of the author's personal experience. This stricture allows time for the reader to intellectually breathe and reflect upon the insights offered in each chapter. While chapter titles such as "Afraid of Fear" and "Painting Your Authentic Self" have  whiff of self-help pop psychology, given the practical experiences behind each principle, Schneider avoids the potential pitfall of celebrity how-to book. In addition to being an exceptional endurance athlete, Schneider is also an academic who has pursued education in sport psychology. Interestingly, the author often refers to her motivations for pursuing such training as events in her competitive life give rise to the possible need for it. If anything, it is her academic writer's voice that puts this text in the realm of psychology and training literature rather than purely adventure biography. This is not to suggest the words lack passion, but to remind that this really is, I believe, intended to introduce valuable ideas within the exciting context of adventure racing. It is one thing to run a 10k or half-marathon and describe what it is like to work through discomfort, and another thing entirely to address the subject having successfully completed a 100 mile foot race.

Author Terri Schneider.

Two chapters I found of especially meaningfully, given my own current state of affairs were "Probing Commitment" (pages 58-68) and "Finding Comfort in Discomfort" (pages 138-155). Next week, I will be embarking on my sixth (!) season as a high school Varsity Cross-Country coach, in all likelihood with a team comprised of young women with little prior experience at running the 5k distance competitively. Additionally, I very recently participated in a 20k that frankly did not go as planned, and during whcih I sustained an injury, that had me questioning whether to continue or not. In both instances, "professional" and personal, the necessity of commitment, to the individual as well as to those who rely upon them, is significant. Both chapters spoke specifically to questions I had around internal motivation and the necessity of powerful self-talk in persevering.

Dirty Inspirations: Lessons From the Trenches of Extreme Endurance Sports by Terri Schneider is worthy reading for both the competitor and coach. Unlike similar books which speak to sports psychology in a specific athletic endeavor (basketball coaching books for basketball coaches for example), the anecdotes and information in Schneider's text are readily transferable to any sport, especially as the athletic feats of the author imbue her words with instant credibility. I look forward to sharing parts of this text implicitly through some decisions I make this seasons and explicitly by sharing an excerpt (or two) with the team.

Owning the Quit

About ten days ago I quit running. Though unlike politicians who "suspend" rather than "end" campaigns (few if any have any intention of "unsuspending"), I figured I was done. Really done. I have quit a number of times over the past twenty-five years for a variety of reasons, all of which are, in truth, lame excuses: work, children, injury and burnout, to name a few.

Crossing the finish line in a green tee...
eight years ago!

This morning I woke up after a day home from school for illness, desiring again to move. Really move. I'd had ten days of sedentary living, my exercise limited to standing in class teaching (or talking depending on whom you ask), walking around the building during planning periods, or logging many minutes and virtual miles destroying mutants and zombies in my console game obsession of the moment. While it was acceptable (not really "fun" or "satisfying" in nay sense) being lazy with my diet and exercise regiment, despite not wishing to go out into the cold, I did the next best thing by pulling on my CROCS and clothes to head to the gym and roll a few miles on the treadmill.

Months ago, I had signed up for next weekend's local running tradition, a St. Patty's Day 5-miler through downtown Rochester. I had considered skipping it up until this morning, but after waking up feeling older and more tired than I should, I re-committed to finishing what I had started when I signed-up. Last year at this time of year, I found myself in a similar training funk and went the distance in a noble (if pedestrian) time. With the goal this year of performing at least as well, I put pen to paper journal and once again began tracking my miles and pace. More importantly than finishing next Saturday's run, I aspire to use this festive race to continue jump starting my training.

If experience has told me anything, owning the small victories of finishing a race you have worked hard to train is a much more palatable pill than owning the fact that you've quit... again.

Let's Begin Again

The Hiram Sibley Building at the corner of Alexander St. and University Ave. in Rochester, NY (3/11/12).

It's been a few weeks months since last I went for a run (November 30 to be precise) due primarily to a busy schedule, cool weather and (more honestly) a lack of discipline. After seeing a series of unflattering photos, stepping on the scale this morning, and experiencing a general funk, I've come to the conclusion that it's once again time to set some goals and get back into the running groove.

But, I've got to start with baby steps...

I did a quick online search and returned to something that has worked for me in the past (in addition to putting down the chips and wings) and that is a "coach potato to 10k" program. There are many online, and all are pretty similar( walk-run-walk-run), and what I like about them is that it transitions one from a relatively sedentary state to activity in a way that is not too jarring. I did not, however choose to start at the very beginning of the program as I have not yet become quite that much of a coach potato!

I picked up the program with Week 4 which calls for: "4 Days of activity: Sunday, Tuesday, Thursday and Saturday as follows: 6 minute walk, 7 minute jog, 5 minute  walk, 6 minute jog, 6 minute walk." After strapping on the old school GPS ($10 watch from Target), I hit the bricks! While on my 30 minute walk-run, I passed the building above which once again reminded me of how much I enjoy running the streets of the city on weekends.

The Fallen, Born Again (Runner)?

The blogger (left) competing in a 5-mile road race in March 2009.

Recently, I have begun to accept myself as a "fallen runner" or sorts. If a "fallen Catholic" (a term used frequently by my grandparents) can be used to describe someone who was once a church-goer, but no longer attends, then I am certainly a "fallen runner" of sorts. In years past (as evidenced by this blog's existence over the previous five(!)) I have at different points been extremely committed to signing up for and competing in any variety of formal road races from small 5k fundraisers to 192 mile relays across Western state lines at a clip of almost a road race a weekend. I've represented running clubs in marathon relays and myself been a local age-group "Runner of the Year" for my efforts. I share these things not just to blow my own horn, but to let you know that I have been "there" picking up finisher's medals, cheering on folks completing their first 3.1 miles, and eating chili with them following a rainy half-marathon.

Over the past two years my receding level of involvement (and interest) has made me something of a "yo-yo runner,"; taking the months from September to April "off" to coach or simply vegetate, returning in the Spring to train for a single tent pole race, most often our city's annual half or full marathon. When asked "why the disengagement?" by those fine folks I used to spend each weekend warming up and racing against, I'm hard pressed to come up with an answer that makes sense.

As is often the case, it is much easier to find others who are smarter and more articulate to at least get at why my own fallen state has taken such a hold. Despite not training myself, I have stayed involved in the art and act of running in the interest of improving my own coaching acumen and because I once loved the culture of the distance running community. Among the sources for my reading are any number of training blogs, among them Sherpa John: Human Potential, who recently posted regarding the mainstream growth of ultra running (competing over a distance greater than 26.2 miles). As part of his conclusion, he mentioned that "Ultra running has indeed entered a time which no one thought it ever would. The biggest issue... protecting the culture that was built from the early days of our sport through to 2006.. our culture is getting lost by the number$..." and there it was. The "$." It would be easy (and a cop-out) to suggest that "money made me not love the sport," and this commerce mentality is not just applicable to ultra running--just check out how many 5ks there are in your community this weekend.

In the comments to the blog posting, Josh notes that "The ultra running community will re-birth when we give races the finger and get back to where we started. Fat Asses. Once we give up on the hype, the shirts, the buckles, the LOOK WHAT I DID ON FACEBOOK STATUS UPDATES. And just do what we love, because we love it, with people that feel the same way. Until that day happens. Ultra running has jumped the shark and has gone the way of the road 5k. Check your watches, you might be off pace...." Though a snarky comment, something in this rings true. Maybe part of why I lost interest was my own over-investment in the culture of road racing and the necessity of paid participation for inclusion in this in exclusive club.

I am reminded of one of my coaching mentors who, in addition to possessing a great deal of training knowledge and a masterful grasp on race strategy, and who at the age of 55 still runs almost daily. Despite all this knowledge and potential for competition, he never competes in a road race himself. When I was at the peak of my own "racing career" (it even feels silly typing that) I asked him why he had never run road races as surely he could win his age group at least. "I last ran a 5k in the early eighties, did well in my age group, and never ran another."

"Why?" I asked--surely winning an age group would be a good thing.

"I decided that I'm not paying somebody to run," he told me flatly, "I run because I love it not because I need trinkets." I noble sentiment and one I aspire to, though I  for one still benefit from a target race to reinforce my own motivation to train. Maybe, I'll just dial back the road races from 20 in six months to one at the end of a cycle. Or maybe I'll just run (and write about it) for the love of it...

While I am a "fallen runner," I am open to becoming a born again, and so the quiet personal journey of training begins to take take root, again, this time more covertly, and personally, than in the past.

Run: 4.1 miles in 33:16 min. @ 5:10 am

Weather: Partly Cloudy, 65°F, 95% Humidity, Wind: SW @ 6 mph; feels like 65°F.
Route: Culver-Monroe-Winton-East Loop
Pace: 8:06 min/mile
Effort: 4 of 5
How did I feel? Good.

I took an unplanned day "off" yesterday, as I was simply not "feeling it" in the morning despite the fat hat I got so far as out the door and down the block yesterday morning at 5:00 am. This morning, it wasn't motivation but desperation that eventually got me on the streets. As work gets busier (summer school is quickly drawing to a close) my ability to set aside my responsibilities in the interest of pursuing whatever it is I am running for becomes more and more difficult.

While this morning's run went well, I was once again reminded of the necessity of finding a better time (really the only free time at home I have is after 8:00 pm) to train during the school year... as I came up the drive at nearly 6:00 am I realized that on most school days I'm already well into the 15 minute drive to work each morning. By the time practices end, and I get home to have dinner, it is usually almost 6:30 pm...

Run: 4 miles in 33:12 min. @ 7:10 am

Weather: Light Rain, 70°F, 93% Humidity, Wind: CALM; feels like 70°F.
Route: Westminster-Oxford-East-Winton-Highland Loop
Pace: 8:18 min/mile
Effort: 5 of 5
How did I feel? Okay.

In the interest of breaking the string of 3.1 miles in 25 minutes, I decide before leaving the house this morning to go four miles, whether it takes my 25 minutes or 65 minutes. Tomorrow (Monday) is a planned rest day, and following that, the training schedule calls for my first three day series of runs. This will put me back where I ended, as it will be the beginning of establish a Sunday-Tuesday-Wednesday-Saturday schedule of runs. The distances will, of course be much lower (I'm not seeing any 20 mile long runs on the horizon for a while), but at least clear progress will be evident...

...and it was, sort of. After 25 minutes I had travelled my (now, regrettably, standard) 3.1-ish miles, but today I continued on for an additional 8 minutes, ultimately running just a hair short of 4 miles (3.97). Following this coming week's 5 days of 25 minutes (a change to five days of training weekly rather than the four I have been engaged in for the last five weeks) I am considering returning to the FIRST 1/2 marathon plan which is predicated on 5 training days weekly of varying paces and lengths.

As always, the challenge will continue to be finding the time to train during school and as I'll be coaching girls cross-country this fall (with "official" practices scheduled to begin mid-August) it will be difficult... but I could complain about what's tough to do or I can go about finding a way to do these things if they are important to me :)

Run: 3.4 mi. in 31:42 min. @ 7:10 a.m.

Not quite the conditions I had hoped to see for my "comeback" run.
Weather: Light Snow/Windy, 26°F, 99% Humidity, Wind: NW @ 31 mph, gusting to 40mph; feels like 9°F.
Course: Canterbury to Oxford to East to Park to Harvard and home.
Pace: 9:19 min/mile
Effort: 5 out of 5
How did I feel? Alright--anytime I can get out and finish a course is a "good" morning.
Gear: Amphipod Xinglet Reflective Belt.

After putting it off for four months, I finally said to myself that "today is the day I get my s*** together and go out for a run." Now, waking up at 6 a.m. on the first day of a week long vacation from school, the weather outside is suddenly windy, cold, and snowy (again!), where yesterday it was warm(ish) and clear.

Approximately a half-mile into my "run" I slipped and tweaked my ankle. After hobbling forward about ten yards, I thought I might need to head home, but instead carried on. The entire run was a labor, as I felt every ounce of the twenty pounds I'd put on since I halted my training after last September's half-marathon.

The first time in five months felt like the first time in five months... but on the sunnier side there is plenty of room for improvement! As challenging as it may ahve been (and it was!) to drag my butt out of the house today, after this morning's effort, the second time attempt at doing the same will be even more challenging.

Be here now!

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: 6.3 miles in :52.38 min. @ 5:40 a.m.

Weather: Fair, 60°F, 90% Humidity, Wind: From WSW @ 6 mph; feels like 60°F.
Course: Eastside 10k found on USATF Map It!
Pace: 8:21 min/mile
Effort: 4 out of 5
How did I feel? Good!Gear: Amphipod RunLite Trail Runner

A highly unusual Monday run, performed this morning as the result of having completed a satisfactory long run on Saturday which required a recovery day on Sunday... and, despite my plan saying otherwise, my inability to handle two "rests" in a row! During my run this morning, I felt as though I was really moving, but unfortunately, my time/pace revealed a slightly different story.

Things went very well. In my training, right now, I feel that it is key to avoid feeling too high when things go well (as I they did today) or too low when I don't reach my personal expectations (coincidentally something I also did today regarding oevrall pace). As you can see, depending on the weather, they are sometimes the same thing.

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

Jump Start

This week's "perfect storm of opportunity" can will provide enough space between things during which I can jump start my training.

My first season as the head coach of my school's Indoor Track and Field team is drawing to a close with only twelve student-athletes remaining to compete at the Sectional (and maybe State) levels, there will be two weeks before the outdoor season begins in earnest, and I have the upcoming week off from work (except for practices)--all of which equates to some time to build the motivation to brave the cold and get out for a series of runs.

The decline in my motivation has been sharp following last July's ultra trail race. Since that point I have shelved most running or training, instead focusing my energies on other endeavors and avoiding the call of the trail. Though the current very cold temperatures make it easy enough to dismiss any desire to bundle up and head out, after nearly seven months(!) of fairly sedentary (by comparison to previous years) living.

Now is the time to get it together and make a push toward a proper showing at the upcoming start of the road/trail race season--the most challenging part being the desire on my part to at least keep pace with my previous year's efforts, whcih being pretty good, will not be an easy task.

But, I do know that sitting around in the comforts of my computer chair will not result in any of these positive things coming to pass, so I'm up and off...

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

Seen It: Running On the Sun (2000)

Given the current state of my personal training (which is to say, I'm not doing anything other than resting), I have taken to following the racing of others on-line and in person (sort of). On a personal level, this means taking my son to and from practice and following the successes of some of the folks I teach summer school with. Also, unbeknownst to me until I happened upon it online, the "king of all American Ultras," The Badwater Ultramarathon began yesterday, July 13 [Note: this post was originally published in 2009].

The race website (linked above) provides a variety of resources (Twitter, webcam, etc.) helpful in following the 83 individuals who are attempting to compete the "135 miles (217km) non-stop (run) from Death Valley to Mt. Whitney, CA." This is a very bad-ass run, that only the incredibly fit and mentally ironclad athletes FINISH.

My introduction to the Badwater Ultra came, as things often do nowadays, via a documentary I purchased on a lark from Amazon.com about eight(!) years ago when I first began running (sort-of) seriously again. At that point in my life, I had a goal of running first a 5k, then a 10k and eventually planned to run a 50k, something I recently did for the second time.

Running On The Sun: The Badwater 135 (2000), this film is a documentary about one of the world's most infamous ultra-marathons. The "135" in the title refers to the race's one-hundred and thirty five mile distance! This intriguing, and often difficult (crazy grueling experience) to watch, documentary follows thirteen participants and their support teams as they train and compete in the most grueling ultra-marathon, the Badwater 135, which goes through Death Valley to the peaks of Mount Whitney. If this film is any indication it was as painful to run as one might suspect. The film, by director Mel Stuart, follows male and female athletes who each have taken very different paths to to this race, where finishing IS the accomplishment.

A mailman, a fitness instructor, a member of the Armed Forces, an amputee and others all start the race, while only a few finish. This film, in parts, becomes something of a horror movie: the intrigue is in watching to see how the runner's attempt to avoid (while eventually succumbing) to the film's "protagonist", the course itself. Turns and twists in the story are around every corner. One would imagine that the director had to make many difficult choices while editing the film, given the runners he chose to follow most closely, as they were not always the ones who emerged as finishers.

Those whom you would think at the start have the greatest chance, fall by the wayside, devastated by their failure to finish. But the overall sense of community these runners share triumphs in the end as those who have failed themselves, rally to support the runners who, though dehydrated, blistered, and psychologically battered, make their to the top of the mountain, both literally and figuratively.

Running On the Sun provides both an excellent introduction to the race and an entertaining diversion for those who do not participate in adventure racing, and a must-see for those who currently run, or have in the past, and are seeking to re-ignite their internal flames of motivation. I reckon I'll pop it into the DVD over the next two days, in addition to following the race online.

With visions of my own eventual return to training, dancing, sweating and bleeding in my head...

Reluctantly Running

Run: 4.4 miles in :34:40 min. @ 6:45 p.m.
Weather: Partly Cloudy, 70°F, 22% Humidity, Wind: From WSW @ 15 mph; feels like 70°F.
Pace: 7:53 min/mile
Course: A very short run around the 'hood including a pass by Cobbs Hill Park, pictured below.

The Southern view from the paved road leading up to the top of the Cobbs Hill Reservoir.
Some times it is s-o-o-o-o hard to get motivated. After flying high after Sunday's long run, today I have been dreading the thought of going out running for what is in effect a short four mile recovery run. Between baseball games, track practice, work and lief, lacing up my sneakers seems like the last thing I want to do... but it has to be done.

It is probably not surprising for me to share that 4.4 miles today felt more challenging that 17.5 just two days ago. I suspect, though, that given the 36 hours rest and slow paced run this evening, shoudl I manage to follow my plan and get out tomorrow (never a sure thing) my legs will feel significantly better.

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

Wolverine Wednesday Make-up Day!

Logan: "I thought you were the Moon and I was your Wolverine. Turns out you're the Trickster, and I'm just the fool who got played."

Run: 6.2 miles in :48:16 min. @ 4:30 a.m.
Weather: Partly Cloudy, 40°F, 83% Humidity, Wind: CALM; feels like 40°F.
Pace: 7:50 min/mile
Course: A brief run around the 'hood.

Only six short required today yesterday, but after a long day of school it might just as well be six-hundred I couldn't pull myself away from the XBox 360 (I'm really digging Wolverine: Uncaged rigth about now) long enough to run! So (after feeling guilty about not running while watching the season finale of The Biggest Loser), I rolled out of bed at 4:00 a.m. to begin catching up.

The weather was once again perfect, and despite some nervousness while heading down a less-than-desirable street that had no less than three police cruisers stationed at different corners, the journey went well. I continue to feel aerobically strong, but lingering knee ache is still a concern. The ache is not too much though that I can't get in an easy six, especially when the cool(-ish) weather soothes the "pain"...

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

Spring Forward Distance Run 15k

Run: 9.3 miles in 1:06:23 min. @ 8:30 a.m. + 2.5 miles
Weather: Fair, 34°F, 81% Humidity, Wind: W @ 10 mph; feels like 26°F.
Pace: 7:11 min/mile
Course: "The course is hilly and a great tune up for late spring marathon or 1/2 marathons. Three Water Stops on course with water, gel and Electrolyte Drink at mile 6. The Start is on Douglas Road and the Finish is on the dirt road next to Stewart Lodge."~ from the race website
Official results: Here courtesy of YellowJacket Racing.

This morning's run marks an anniversary of sorts; the first road race I registered for and begrudgingly got over my insecurities and actually showed up, was the 2005 Spring Forward 15k. That year I finished with a time of 1:17:45 (split: 8:21). The following year, 2006, I improved significantly and made it in 1:06:46.849 (Split: 0:07:11). Though I could swear I also ran this race in 2007 (the results prove me wrong each time!), I purposely did not register for the 2008 edition due to other commitments.

Pre-Race Ruminations: This April 2009 road race marks the start of my fifth year of road race running (holy alliteration!), something if you'd have told me six years ago I would still be doing, I would never believe... but here I still am.

Perhaps the most significant change in my approach from that man who signed up in 2005 (or from even two years ago) is that I now don't feel as "obligated" to run in every single 5-15k that appears on the racing calendar--which once March picks up is at least 2-3 a weekend. Some folks do, I just don't. For me, running has become more of a personal pursuit or challenge than a matter of "me" versus "them," or fulfilling some imaginary requirement of the running community to be at every "big race." Every race is a big race for someone, so props to evryone who crosses the Finish Line.

For whatever reason, this year I've signed up and picked up my number (and perfunctory t-shirt) at the local FleetFeet for the Spring Forward Distance Run 15k and have committed to be at the back of the pack when the bullhorn goes off this morning.

Let's see what happens, shall we?

Post-Race Observations: Due to the benefit of having as friend to run the course with, I believe I may have PR'd at this distance and certainly put together my best run in this particular race, finishing with an approximate time of 1:06:20. The only downfall was that my chest did start aching badly at about mile seven, but I held on until the finish. All-in-all it was another quality
YellowJacket Racing event, that started with a cool wind but ended awash glorious sun!

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

One in (and of) Three

Week 11, Key Run #2: 5.8 miles in approx. :43:22 min. @ 3:25 p.m.
Plan: 5 mile run @ MT pace
Weather: Mostly Cloudy, 29°F, 43% Humidity, Wind: From SE @ 3 mph; feels like 29°F.
Target Tempo Pace: 7:41 min/mi (MT)/ 44:25 min/mile total
Actual Tempo Pace: 7:30 min/mi
Course: A short jaunt up to and around the Cobbs Hill Park neighborhood.

Pre-Run Ruminations: This afternoon's run is the first since three days ago, and the first of three in a row, including a 5-mile road race tomorrow morning amidst a busy weekend schedule (when isn't it?) which includes my son singing in a regional choral competition.

Driving home this afternoon after work, I was really trying to convince myself not to go out for a run: "It's freaking cold!" "I shouldn't run today, I'm in a race tomorrow!" "I don't have any bright sweatshirts washed... someone will run into me!" I even managed to convince myself that my legs hurt too much, when in truth they only ached when I though about them aching.

After much procrastination ("those dishes in the dishwasher must be put away now!"), I (still) reluctantly got my act together and headed out...

Post-Run Reflections: Whoo-wee! While I feel ecstatic now, immediately following my run, I imagine that later I may be little sorry I tried to move as quickly as I (think) I did. As is often the case when I run after noon, I felt a little like a giant bowling ball with little stick legs and arms huffing-puffing around my neighborhood. It was not graceful or easy. But, I did it. I hit the pace, likely by really pushing it in the second half after dogging it "warming up" in the first.

C'est la vie... I did it, and that's what matters for this thirty seconds!

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

Avoiding the Eightball

Week 13, Key Run #1: 8 miles in 1:02:03 min. @ 3:45 p.m.
Plan: 15 minute warm-up, 5 x 1k (400m RI), 10 minute cool-down
Weather: Cloudy, 46°F, 43% Humidity, Wind: From SW @ 9 mph; feels like 41°F.
Overall Pace: 7:48 min/mile
Course: Seven For Pick-Ups (loop, mixed flat & hills, roads), made using on USATF Map It!

Pre-Run Ruminations: Well, I'm back to school this week and still trying to stay motivated to stick to my plan. It is sooo easy just to try and blow off training, running or exercising at all, let alone put in between six and eight miles. In my fantasy world, I come home from work at about 3:00 p.m., slip into my running shoes and head out to quickly get my miles and training in before my wife gets home. Reality is much different, especially yesterday (Tuesday) when the temps were only 26°F and it is windy...

I found myself getting home and, although the day goes well, I'm tired and hungry and just want to relax for a short time. Of course, a "short time" quickly turns into hours and then into tomorrow... and my goals shifts from meeting my expected training plan of following up my long slow distance (lsd) run on Saturday with two days rest than speed work, to taking three days and planning back-to-back key runs. The real key run will be today's as I can double back and not fall too far behind the training eight ball!

Post-Run Reflections: Thank goodness for the (relatively speaking) beautifully, warm weather (though by the time I made it down the sun had begun to set and the air cooled), as it helped to pull me through what I felt was a strong run. The overall pace may not warrant the level of euphoria I briefly felt at the end, but that's okay... I'll scurry away from that eightball as quickly as I can!

Laissez les bon temps rouler!

Music Monday: Don't Call It A Comeback (Again)!

"Don't you call this a regular jam,
I'm gonna rock this land,
I'm gonna take this itty bitty world by storm...
And I'm just gettin warm!"


Given that I almost always feel as though I'm on one come back or another (running, working, living), and especially so of late in relation to my training, which during my Indoor Track and Field coaching has been on-existent, I figured I'd roll with "Mame Said Knock You " by LL Cool J from 1991(!) this week.

I think I write this nearly every week, but I cannot believe that this song was released in 1991, nearly twenty-eight eighteen (whew!) years ago... I remember receiving this cassette as a gift--actually the gift-giver first gave me some Lenny Kravitz tape that came out around the same time with nearly the same title, which I promptly returned for this superior gem.

This jam strikes me as the type of song that always gets the blood going and makes a work-out slightly more intense. Were I one to listen to music during a run, this migh5 be a song I would put in rotation during the waning miles of a long race to get a little extra jolt of energy.

Embrassez votre été invincible!

Third MILEStone Confirmed!

While total accumalted mileage run is not the only ingredient to successful running--I (obviously) do keep track of the miles I put into training and "racing." Like most ultra-recreational runners, I also track my total miles daily, weekly, monthly and annually, in addition to further disaggregating that information to see how many miles I have logged in "registered runs" (or races--but that implies I'm always competitive!) only.

Each year, our local track club, the eponymously named Greater Rochester Track Club, invites members to tabulate their miles in order to receive an award, in this case a patch, commiserate with the total number of miles run. For the third (!) year in a row, I have earned a silver patch, signifying my having run between 100-199 miles during 2008--this last year's total was 167.7!

Though patches for all 91 recipients will be awarded formally at the annual banquet next weekend, I am pleased to have recently received a confirmation e-mail top that effect. I continue to prize the Milestone Patch Award, in addition to the other three patches I have earned in the last few years, now all I need to do now is figure out just what to do with them!

Embrassez votre été invincible!

Clearing My Head

The topographic map outside the Lamberton Conservatory in Highland Park.
When my children were younger we would come here and
they could run their fingers along the map, selecting
what parts of the park they would like to go to during each visit.
Week 6 Key Run 2.5-ish
Planned Workout:
Actual Run: 6.7 miles in :51:38 min. @ 4:30 p.m.
Weather: Mostly Cloudy w/Light Rain, 71°F, 61% Humidity, Wind: From WNW @ 15 mph, gusting up to 25 mph; feels like 71°F.
Average Mile Page: 7:41 min./mi.
Course: And and about... including through Highland Park two loops around the Cobbs Hill Reservoir.

It has been one of those in-the-middle, limbo type days where, despite my having waken at 4:00 a.m. this morning to take care of the dog, I don't really feel like I've woken up yet. Having taken a nap and driven on some pre-flight errands in effort to lien up, I reckon a short run is in order. Tomorrow is likely to be a sedentary one, what with the flight to Wyoming and all, so I should probably move around a little.

Clearly my training plan will require some significant adjustment this coming week, but it will be nice to hit the stone-covered roads of Cheyenne again...

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

Run: 9.8 miles in 1:16:57 min. @ 7:00 a.m.

Weather: Partly Cloudy, 16°F, 74% Humidity, Wind: From WSW @ 8 mph; feels like 5°F.
Scheduled Workout: 70-minute run,
including 5:00–6:00 TUT (about 8 miles total)
Course: Using my 7.5 LSD Run (loop, mixed flat & hills, roads) as a base, I extended the course over some additional familiar ground on the fly.
Elevation profile: Total climb--260 ft/79 m, Total elevation change--524 ft/160 m.
Pace: 7:51 min./per mile

I don’t know about you (wherever you are), but I for one am very, very tired of the C-O-L-D. I am so bored with the cold that I have seriously considered taking today off from running, but I have little choice as I don't want to have the self-perception of "quitting" or backing down. So... after taking my wife to work (if she drives herself she needs to walk about a quarter mile from the parking garage to the office) and before bringing my son home for the day, I will reluctantly slip outside, bundle up and go for my prescribed workout. *SIGH*

TUT(Total Uphill Time) : The total number of minutes you spend running semi-vigorously up inclines-- repeats up the same hill or total uphill time over a hilly loop.

This morning’s fresh addition to the runner's vocabulary sheet, is another great example of a strategy that one employs without recognizing it as a strategy.

The best comparison I can think of is from my teaching career. Often we'll attend "professional development opportunities" (translation: mandated training) and roughly ten minutes into the presentation my colleagues and I will look at one another and say in unison "I do that!" As far as TUTs are concerned I can confidently share that "I do those!" The challenge today was not in incorporating enough hills but in defining the miles I can cover within the 70 minute time. As you can tell from the info above, I failed in this regrad, but it's all good--I'd rather go farther, faster than shorter, slower... at least today.

Despite my whining, my run went very well and as the sun came from behind the clouds and I settled into a groove it turned into a wonderful run... so once gain I thumb my nose at the cold... NYAH-NYAH!

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