Potable Water > Luxurious Showering?

potable (adjective) suitable for drinking

The past three weeks I have been attempting to conserve water by using less H20 when showering/shaving in the morning. While I previously would let the water run (too long in most cases) prior to jumping in for a 10-15 minute clean-up, I have altered the manner in which I prep for a day. I discussed this new ritual briefly in a previous post (on another blog), so I won't go into it all again.

Yesterday, while driving my stepson to crew practice, I disclosed to him how I had been "saving water." I then shared with him the story of how some countries don't have potable water and people are forced to get their water from divots in the ground or shallow wells.

At any rate, the video above is the impetus for my thinking about water use/misuse, and its pretty catchy and informational, so I thougth I'd share it again. The video posted above, was prepared by charity: water to promote World Water Day 2009, which was in March, and it features the well-drilling work funded by the organization in the Central African Republic. It was directed by Simon Willows, and includes the track "Time Bomb" by Beck.

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

Sitting, Day 17

"A student asked Soen Nakagawa during a meditation retreat, "I am very discouraged. What should I do?"
Soen replied, "Encourage others."~from Essential Zen

Amazingly, today is the seventeenth of the Tricycle's Big Sit. Though it seems to have gone by quickly, I have been sitting each morning for fifteen minutes. Honestly, the sitting has been the "easy" part. An element of participating in the "challenge" is the completion of a "vow," really a form created by Reverend Jo-An Alan Tibbetts at Enkyo Roshi’s Village Zendo in New York City. The purpose of the vow is to act in support of this "ango," and includes sentence stems with which you can include personal goals for mind, body and spirit. (As a practical matter, I have taken to reading each morning before I sit.as a way of making the experience more intentional.)

When I said the sitting was "easy," make no mistake that the act and focus is not easy in the sense that it is simple to accomplish, but rather, that in comparison to some of the commitments I wrote in my vow, the relative ease of the very hard physical act of sitting is pale next to the difficulties I experience meeting some aspects of my vow.

One part, in particular, is wherein I say to myself that "I will honor my body by bidding adieu to a bad habit." As challenging as it is to break myself of habits which are detrimental to my physical person, and therefore prohibit me from displaying "right action," it is the sense of shame I feel at this failure, at not achieving what I have set out to do or, worse yet, achieving for days or weeks, then backsliding.

When I do break my vow, or promise, I once again reaffirm my desire to bid adieu, and hope that through sitting I will discover the strength to avoid those behaviors which draw me from a right path.

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

More Acronym Soup, Please

Week 13, Key Run #2: 6.6 miles in approx. :49:37 min. @ 3:00 p.m.
Plan: 6 miles total--2 miles ez, 4 miles @ ST pace, 1 mile ez
Weather: Mostly Cloudy, 59°F, 60% Humidity, Wind: From SW at 17 mph, gusting to 29 mph; feels like 59°F.
Target Tempo Pace: 6:41 min/mi (ST) for 4 miles, 8:26 min/mi (ez)
Actual Tempo Pace: 6:54 min/mi (ST), 7:56 min/mi (ez), 7:31 overall
Course: Six Miles and Pickups, Son (loop, mixed flat & hills, roads) in reverse, found on USATF Map It!

Pre-Run Ruminations: This afternoon's run is to be performed at ST, or Short tempo pace, which would be your 10k pace or, in may case, about 6:41 per mile. So the plan is to run two miles at an ez pace (8:26 min/mi), 2 miles @ ST (6:41 min/mile) and wrap-up with another ez mile (8:26), making the cumulative run at about 40 minutes.

Post-Run Reflections: Though only a mono-syllabic "moise" rather than an acronym the word that best describes today's run is DUH! Despite checking the plan for today multiple times (2 miles ez, 4 miles @ ST pace, 1 mile ez), I ran a different plan (2 miles ez, 2 miles @ ST pace, 2 mile ez). A couple of thoughts: nearly a mile into the initial "ez" part of the run, I had a feeling things might not go so well this afternoon. I decided to persevere anyway...

At the point that I began the ST portion of the run, both of my knees were hurting quite badly, and I felt as though I weighed 250 lbs. Maybe it was the surprisingly warm weather condition, but more likely it was just a matter of my poor conditioning and overeating.

By the time I made it back to my driveway, I felt a sense of accomplishment for having simply finished the run, though that quickly dissipated once I checked (again) the plan and realized my error.

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

Mustach-cicle Time!

Week 13, Key Run #2: 7.4 miles in :58:00 min. @ 7:50 a.m.
Plan: 1 mile ez, 4 miles @ MT pace, 1 mile ez
Weather: Light Snow, 14°F, 58% Humidity, Wind: N @ 12 mph; feels like 0°F.
Target Tempo Pace: 6:56 min/mi (MT) for 4 miles, 8:26 min/mi (ez)
Actual Tempo Pace: 7:41 min/mi (MT), 8:20 min/mi (ez), 7:53 overall
Course: One Five One LT Training Run (loop, mixed flat & hills, roads) in reverse, found on USATF Map It!

Pre-Run Ruminations: This afternoon's run is to be performed at MT, or Mid tempo pace, which is the combination of your 10k split + 15 second. I don't want to be a "Negative Nelly" ,but I'm concerned that there is little possibility that I am in condition yet to maintain that pace over four miles just yet (6:41 + 15 = 6:56). I will, however, give it my best try though.

Key Run #1 was supposed to be run on Tuesday with Key Run #2 coming two days later on Thursday. Once agin, I found it necessary to had the schedule shift on me, due to my own lack of initiative and busy(-ish) schedule. If I somehow put together a strong back-to-back weekend of training runs, I would, however, end up (sort of) on track...

Post-Run Reflections: The Family Guy inspired title of this post refers to the fortunate epiphany I had regarding the abrupt return to upstate New York of winter for what we hope will be a very brief stay. This time, for the first time really this winter... the combination of snow, cool temperatures and my own facial growth resulted in the triumphant return of the ... MUSTACH-CICLE! It was most definitely a "mustache-kind-of-day" thanks to the frozen facial hair that kept the yuckiness coming from my nose away from my mouth, and also made me feel extra tough! The oddly pleasant experience re-affirmed for moi the value of the 'stach (ass well as it's direct cousin, "the bearded chin!).

Oh, yeah, I almost forget: my "MT" was very much off target, slow by about 50 seconds. I definitely need to work on that!

Laissez les bon temps rouler!

"Sit On It"?

"Cunningham, with that Howdy Doody face,
you can only be so tough. But I'll tell you something.
Now, with a little practice, there's always hope."~The Fonz
While my Catholic upbringing (and love of beads and beer) are reminding me subconsciously that this week marks the start of the Lenten season with both Fat Tuesday and Ash Wednesday, my e-mail from Tricycle Buddhist Review on-line has prompted me to join The Big Sit, online "course" and practice of zazen--sitting meditation in the Zen tradition. The e-mail invite came with a quote from a practitioner citing his desire to "add more discipline to my (his) practice..." This has been an ongoing challenge for me, as I have continued to read and "study" a number of books on Buddhism, but have been unable to build a steady practice of sitting regularly.

Beginning on February 23rd, the Tricycle Community will launch "The Big Sit," a 90-day Zen meditation challenge. While I heave read a number of different books and articles related to more than one subset of Buddhist practice (primarily Tibetan and Zen Buddhism, I currently would best categorize myself as a "non-denominational" explorer of sorts. The overall goal Buddhism (as a whole philosophy) is personal spiritual development in the larger interest of efficiently help all other sentient beings attain this state is an easy one to "buy into," and like most meaningful lifestyles, a challenge in applying completely. Because I am neither a member of a proper sangha nor a steady-enough "sitter," most would probably call me more of a dabbler.

At any rate, I would appreciate any support or suggestions The Big Sit folks might offer, so I've signed on. Hopefully I will be more diligent in reading the daily prompts or reminders than I currently am with those I already receive from both Tricycle and DailyOm.

Who knows, with "a little practice," the down-home wisdom of Arthur Fonzerelli may yet prove true again!

Laissez les bon temps rouler!

Training Acro-Numerical Soup

Week 14, Key Run #2: 7.5 miles in :61:00 min. @ 6:40 a.m.
Plan: 1 mile ez, 5 miles @ LT pace, 1 mile ez
Weather: Cloudy, 36°F, 81% Humidity, Wind: W @ 9 mph; feels like 29°F.
Target Tempo Pace: 8:06 min/mi (LT) for 5 miles, 8:26 min/mi (ez)
Actual Tempo Pace: 8:01 min/mi (LT), 8:28 min/mi (ez), 8:09 overall
Course: One Five One LT Training Run (loop, mixed flat & hills, roads), found on USATF Map It!
"...EZ pace is about one minute per mile slower than your marathon pace."...
"'LT' pace, about marathon pace minus 30 to 50 seconds per mile.."
~Runner's World Magazine
Pre-Run Ruminations: It's becoming clear to me that the ability to properly calculate mathematical formulas using one's mile paces is a much larger part of high level training than I initially thought. Of course, if I were really training at a high level, I would have someone (a coach?) to help me figure these out. Since I'm not (and don't), I continue to use a variety of calculators and formulas found online and primarily at Runner's World.

Today's term du jour is "LT" or "long tempo," which is your marathon pace (MP) + 30-50 seconds. So if my PMP (Planned Marathon Pace) is the same as my MP (or 7:26 min/mile), then my LT is 8:06 min/mi. My "ez" pace would then be (7:26 + 1:00 =) 8:26 min/mi.

Given these two values, a cumulative run of 7 miles (5 @ LP and 2 @ ez) shoudl take me approximately (40:24 + 16:52) about 57:16. Before even setting foot out the door, this acro-numerical soup is making my head hurt!

Post-Run Reflections: Though I felt somewhat heavy today, I did successfully meet all the numerical/time objectives as set forth in my pre-run planning. It seems as though in addition to training my legs and body, I am a side effect of planning is an improvement in my mathematical skills... who'd a thunk it?

Laissez les bon temps rouler!

Week 15, Key Run #2

Key Run 2: 6.4 miles in :48:00 min. @ 8:09 a.m.
Plan: 1 mile easy, 4 miles @ tempo pace, 1 mile easy
Weather: Partly Cloudy, 22°F, 72% Humidity, Wind: W @ 3 mph; feels like 22°F.
Target Tempo Pace: 7:00 min/per mile
Actual Tempo Pace: 4 miles in :27:51 = 6:58 min/per mile (7:33 overall)
Course: Four Plus One Plus Equals Six (point-to-point, mostly flat, roads), found on USATF Map It!
"For Key Run #2 your pace is slightly slower than your 10k pace but faster than average training pace. This pace is referred to as a 'tempo' or 'threshold' pace."
~FIRST Training Plan
Pre-Run Ruminations: If my race pace (from the Key Run #1 post), based on a slow 10k time of 41:30, is 6:31, then after adding 15-30 seconds (thereby making is slower) my tempo pace will be calculated as 7:00 min./mile. Before even leaving the house, I can already "see" that maintaining this pace on the icy streets of River City may prove challenging... or that my legs (following an evening at the Section V Swimming meet) may be too weak!

Post-Run Reflections: Though I had to delay my Key Run #2 almost two days, I felt great once I hit the roads. The weather has once again dropped (signaling the triumphant return of the "magic hands"--pictured above!), but this morning that worked in my favor as my joints (and knees) were particularly achy and the cool air was soothing.

The most challenging aspect of the run was doing my best to maintain the increased tempo pace over the proper distance. Using my $10 Target watch , and a recollection of the course as configured on USATF Map It, I believe I hit the "marks" when necessary. The extended four mile tempo pick-up was an excellent workout, and now I need to envision how I will go about making it over tomorrow's interceded 15-mile LSD (long slow distance run) which comprises Key Run #3.

Embrassez votre été invincible!

Week 15, Key Run #1

Key Run 1: 4.7 miles in :37:09 min. @ 4:00 p.m.
Weather: Rain Shower, 52°F, 84% Humidity, Wind: CALM; feels like 52°F.
Pace: 7:56 min/per mile
Course: Kaz2way's 4.75 Miles LoopdyLoop (loop, all flat, roads), found on USATF Map It!
"For Key Run #1 your pace is faster than your current 10k pace."
~FIRST Training Plan
While watching President Obama's press conference last night, I began once again filling out my "hard copy" training log with possible races, dates, key run workouts, paces and distances... Among the races I notes as a possibility was a marathon in the Spring. To this my wife asked, "You're going to run another marathon?"

Truth is, I didn't really "run" the last one I registered for , having dropped out due to the heat at mile seventeen. "Yes," I told her, "just one more... to prove that I can start and finish it."

So, for today's "speed work" I'll be running short distances at a pace slightly faster than my 10k pace. My current 10k pace (based on a finish time of 41:30) is approximately 6:41. Since I won't be running on a snowy track, but on the relatively clear(er) wet roads and sidewalks, and the suggested 4 x 800m sprints will need to be accomplished via fartlek or pick-ups.

After completing the run, I recognize that the "pace" noted above (7:56) is nowhere near the goal pace of for the 800m splits (6:41), but the pace above is based on an average of the entire run, not just pick-ups, so my success is difficult to gauge. Admittedly, my foot speed and turnover needs a little work...

Embrassez votre été invincible!

Coming into Better Focus

Run: 4.9 miles in :35:59 min. @ 11:30 a.m.
Weather: Cloudy, 69°F, 78% Humidity, Wind: From SSW @ 10 mph; feels like 69°F.
Average Mile Page: 7:25 min./mi.
Course: The eponymously named route, Scott, made using USATF Map It!

Running today means that I will be running (if all goes as planned and I make it to the two runs I registered for this weekend) on four consecutive days fr the first time in quite a while. The mileage will be fairly short ranging from 3.1 miles (5k) to 7+ miles (12k). I decided to go for a short, slow "jog" due to fears about how my legs (and feet) have been feeling over the past few days, so I want to get some mileage in using an older pair of reliable training shoes as opposed to my recently purchased ones. It is not necessarily that I have lost "faith" in my news shoes, just that I want to be sure that if something is not right, it is due to the shoes and not some other injury.

Upon returning from the run (I wore my current, well-worn trail runners pictured to the right), I felt pretty good, the only concern being some knee and hip pain which diminished as the run progressed. By focusing on my form and breathing I was able to maintain a fair pace and enjoy the opportunity to run during the mid-day (school begin for me on Tuesday) for what will likely be the last time in a while.

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

Switcheroo to Key Run Two!

Week 4 Key Run 2 (on a day it should be Key Run 1!)
Planned Workout: 8 miles @ MPM
Actual Run: 9.2 miles in 1:07:05 min. @ 6:35 a.m.
Weather: PERFECT!--Cloudy, 61°F, 78% Humidity, Wind: From NNE @ 13 mph; feels like 61°F.
Average Mile Page: 7:18 min./mi.
Course: A slight variation of the Southwedge 10K, inlcuding a run through the heart of Highland Park, found using USATF Map It!

Fortunately (I suppose) I will be participating in an organized run later in the week that will allow me to meet the expectations ("speed work"--BLECHH!) for "Key Run 1" so I'm doing the old switcheroo and substituting Key Run 2 in for my first planned training run on the week.

Today's run is intended to be performed at "Planned Marathon Pace", or PMP, which is just what it sounds like: the pace at which one is intending to run their marathon. For me that would be around 7:30 min/mile. Of course, maintaining this pace is not an easy task given that 1) I am using my ten dollar Target watch to do so and 2) it's pretty gosh-darn fast!

AS I closed in on what I thought might be the eight mile point (I had figured I would go slightly longer) I tried to push the tempo so that I could achive the desired average miel split... while I am unsure how consistent my pacing was, I did actually go faster than I was supposed to by about eigth seconds per mile.

Following the workout, my knees were a little achy, signaling to me that I need to continue doing a little more warm-up "jogging," or "loping," in advance of engaging in the tempo run.

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

High Run Canal Style

Week 5 Key Run 3
Planned Workout: 15 miles @ MP + 10 secs.
Actual Run: 15.1 miles in 1:52:35 min. @ 6:45 a.m.
Weather: Partly Cloudy, 57°F, 89% Humidity, Wind: From SSW @ 6 mph; feels like 57°F.
Average Mile Page: 7:27 min./mi.
Course: Scotty's 15 Flat including some of the Erie Canal and Genesee River Trailways.

This morning's run is intended to be run at my "MP + 10 sec/mile" which is to say my intended marathon pace (MP) with an additional ten seconds for each mile. If, for the sake of argument, my intended pace is 7:30 per mile (for a marathon finishing time of 3:16:39), then that would mean my goal pace for today is 7:40. The math is easy enough, the running, not so much.

It took me a total of 1:52:35 to complete the 15.1 mile course. That would work out to (thanks to my use of the Cool Running Pace Calculator) approximately 7:27 min/mile, which also means that I went 13 seconds too fast(!).

I certainly don't think I'm anywhere near ready to maintain that quick pace over 26.2 miles (yet!), but it is good to feel strong doing just these fifteen miles. Somehow I still feel like I'm riding the high of my high altitude running last weekend in Wyoming... HUZZAH!

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

Harry-whats?: An X-C Term Demystified*

When I was in high school, I remember that the cross-country team, of which I was a member, would occasionally be referred to as a "harriers." Because of this, I would always associate the word "harrier" with running. About six(!) years later, I had a colleague who lived in one of those pre-fab housing communities called "Harrier Crossing," the sign for which depicted a sleek canine running across a field. My colleague insisted that a harrier was a type of dog, rather than a term synonymous with a long distance runner.

For a short time now, especially as I have become familiar with one of our local running clubs, the Genesee Valley Harriers, I have continued to be curious about what exactly a "harrier" is... so with a little time on my hands, and nothing else to post about, let's look at some definition and see what, if any, connection there is. Here is the second set of definitions offered on Dictionary.com:

1. one of a breed of medium-sized hounds, used, usually in packs, in hunting.
2. a cross-country runner.

So, it would appear we are both correct, depending on which definition you look at. How are the two connected?

Wikipedia also has separate entries for each type of harrier, each with a little more specific detail:

"a small to medium sized dog breed of the hound class, used for hunting hares by trailing them. It resembles an English Foxhound but is smaller, though not as small as a Beagle."

The second of these actually gets to why cross-country runners have been given a "name" which is derived from a type of dog:

"The reason for the names associated with hunting is that in many of the early (running) matches, the course was set by paper chasing: a few runners (the hares) would have a start on the bulk of the field (the hounds), and lay a 'scent' by scattering a paper trail behind them which the hounds would follow. Racing would take place between the hares and the hounds and within the hounds themselves. Because of the obvious nuisance this can generate, this form of racing was largely discontinued quite early on."

Odd, strange... COOL! Thanks to both reference sites for bringing some clarity to this (not-so-anymore) odd word association.

Now, what gives with the whole "harrier jet" deal?

Breathe in, breathe out… YOU AND I ARE ALIVE!
*Please note that this post was written prior to my trip to Wyoming and scheduled to be published n advance of my written. I should have pcitures and notes about the trip by Friday.

Week 12, Key Run Workout #2

Scheduled Workout: 6 miles--1 mile easy, 4 miles @ mid-tempo, 1 mile easy
Total Run: 7.3 miles in :55:19 min. @ 4:15 p.m.
Average Mile Page: 7:35 min/mi
Course: Around.
Elevation: Climb--161 ft/51 m, Change--332 ft/101 m
Weather: Partly Cloudy, 38°F, 60% Humidity, Wind: From WSW @ 7 mph; feels like 38°F.

Due to "technical difficulties" posting has become a little cumbersome for the moment but I am attempting to (at the very least) share the stripped down basics of my ongoing training.

Today was Key Run #2, a run during which I attempted to increase my pace for the middle six miles of what was intended to be a tempo run:

tempo run: one or two mile warm-up; three to five miles at 5-k pace; one plus 40 to 50 seconds per mile or slightly slower; one- to two mile cooldown

If you may recall, my previously calculated race pace for the 5-k is 6:14, so I "shot" for a tempo pace of around 7:00 minutes per mile.

It think I came close to accomplishing this, but I don't have a forearm computer, so I need to rely on my sense of self and a Target watch to be sure to hit my miles and paces. I was aware of going out slowly to warm-up and well as cutting back for the file mile or so as a cool down. My overall pace was 7:35, so it might be safe to extrapolate that my fast was around 7:05-ish and my slow about 8:10 or so... that's me, "training with laser-like precision!"

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

Week 12, Key Run Workout #1

Scheduled Workout:
10-20 minute warm-up
5 x 1k (400m RI)
10 min cool-down

Total Run: 5.5 miles in :44:13 min. @ 5:15 p.m.
Total "Laps": 22
Settings: Hi 9.2, Lo, 6.0, Avg. 7.5
Average Mile: 8:00 min/mi

Today is my second overall, and first "running" day of, the FIRST training plan. The FIRST plan is predicated on the concept of three targeted weekly "Key Runs," the first of each week being, in essence, a speed workout of sorts. I've also taken this opportunity to again venture into the local YMCA (away from the frozen track surfaces of Upstate New York) and back onto the treadmill. (Another plus was that it gave me the opportunity to have my wife come with me so that we could train together.)

Today's training "term-of-the-day" is:

RI = recovery interval; which may be a timed rest/recovery interval or a distance that is walked or jogged

AS I suspected might be the case it took me some time to figure out the particulars of speedwork on the treadmill took me a few minutes. Some things I recognized about my own speed workouts on the treadmill: headphones are NOT good as the dangling chord made me apprehensive and overly cautious with my arm swing for fear of catching it on my wrist, bring water--something I normally don't do with such a "short" cumulative distance (5.5 miles), the conversion for times doesn't seem consistent (does 9.2 really equal a pace of 6:35 per minute?).

In the end I actually enjoyed being on the treadmill (mostly due to the company of my wife) and learned a great deal from the experience.

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

Run: 7.7 miles in 1:01:19 min. @ 5:45 p.m.

Scheduled Workout: 2 miles GP, 4x1 mile T (1:00), 2 miles GP
Weather: Snow, 32°F, 87% Humidity, Wind: From NNE @ 11 mph; feels like 234°F.
Course: Around!
Elevation--Total climb: 245 ft/75 m, Change: 490 feet / 149 m
Pace: 7:58 min/per mile


They're b-a-a-a-ck... the winter weather and new training terminology, that is!

While it might have made more sense to shift today's (Tuesday's) run to Monday, I held strong in the interest of allowing my body enough recovery time following a 13+ mile run Sunday. Tuesday, however has brought a multi-layered workout combining two training strategies, once again, approaches I have used previously, but in a less defined fashion.

Goal Pace (GP): Your per-mile goal marathon pace.
Tempo Runs (T): For 11-minute Marathon Goal Pace (MGP) (4:48:25), run 10:28 (1 mile); for 10-minute MGP (4:22:12), run 9:31; for 9-minute MGP (3:55:58), run 8:34. Recovery is slow jogging for the number of minutes in parentheses.

The first step was to determine a GP, which was calculated using a goal finishing time of 3:30. Let's see... a 3:30 marathon would mean that I maintain an average pace of 8:01 min/mile. Keeping this pace without becoming a "clock watcher," without the benefit of the auditory prompt of a GPS-wrist-computer-thing-a-ma-bob. I rekon a GP of 8:01 would mean a T pace of about 7:20.

As I sit here about ten hours prior to getting out of work and actually hitting the roads, I fully recognize that the most challenging thing about the training workout is likely to be the "Weather Advisory" I'm likely to be running in...

Now that I'm home I'm sort of torn regarding how "it" went. While the run was exhilarating despite the frozen eyelashes and stinging eyes, the footing was very challenging as I had to run primarily on sidewalks due to the snow/slush/ice. Additionally the more sophisticated training required in mixing up tempos was lost on both myself and my $10.00 Target watch. I suppose I could look into a wrist computer, but I truly enjoy the more austere approach... the commitment to equipment is admirable, but a little more than I would like to make just now.

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!

Run: 4 miles in :27:44 min. @ 8:00 a.m.

Scheduled Workout: 3 miles & 5 x 100 S

Weather: Partly Cloudy, 14°F, 70% Humidity, Wind: From SW @ 14 mph; feels like -1°F.
Course: A neighborhood run, Three Plus One 4 Strides, made with USATF Map It!
Pace: 6:56 min./per mile

Just as I dreaded would be the case, it was FREEZING out this morning, but I sucked it up and set out to run my scheduled workout, complete with "strides."

Strides (S): Gradual, smooth accelerations over 100 meters (straightaway on a track), running fast and controlled over the middle third--but NEVER SPRINTING--then just as gradually decelerating. Walk to full recovery after each.

These (strides) I recall from both my own high school cross-country days and from watching my own son and daughter (as in the pic to the right) warm-up prior to races this past Fall. Finding a street on which to “stride” is a little more challenging in the winter (what with ice and snow and slush and--did I mention?--COLD) but I have a pretty fair internal sense of the distance (100 m) so I can pretty easily integrate it into the 3+ mile run—at least until the thaw is complete enough to allow my use of one of our local outdoor tracks!

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

For 13 Weeks, The "Yours" Is Mine

“If you fail to prepare, prepare to fail.”

As the planets begin to come into alignment, I continue to attempt to put the pieces together for my next marathon in late May. After digging around the internet for a few days, I have settled on the Intermediate Plan of the Your Ultimate Marathon Training Plans presented on the Runner's World website.

I chose this particular plan as it requires only that I whittle the existing plan to thirteen weeks by picking up, beginning today, with week three thereby taking into account my previously established base. The plan also fits perfectly into my long time practice of using Mondays and Fridays as rest," or "recovery days", as well as logging my long(er) runs on Sundays.

Another improvement I am endeavoring to make to my training regimen is the close adherence to the paces, distances, and running strategies suggested by the plan. While I have incorporated such practices into my running, I have failed in the past to closely follow the scheduled inclusion of uphill runs and strides. As I reprae for this next marathon, I plan to do a better job doing so, and I am setting myself up for this by penciling the plan into my log using the complete training terminology. In that past I would pencil in simply "4 miles" and now I am breaking it out in explicit terms as suggested by the plan.

Things are slowly coming into frame, now what remains is the doing...

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