Training: Feb 13-19

In which I worriedly, hurriedly prepare for a short race

I am quite aware of the fact that I have a 5K race looming on the horizon. I don’t like 5K races but, to be fair, I haven’t raced that many of them, and only a handful have been since I started running competitively. In two weeks I’ll cover the Coogan’s course in Washington Heights. I have been doing what I can to prepare for a short, fast race while also trying to not do anything that’s going to irritate the adductor injury that continues to hang on for dear life. But I feel I’ve turned a corner in that if I’m careful and do a shit-tonne of stretching and strengthening, it’s under control and on its way out, however slowly.

That said, this was another okay week, featuring two decent workouts and one half-assed workout. I did not hit the 52 miles I’d originally planned, but that’s life. I do, however, now feel pretty confident that I can handle real training. With that I will get back in touch with Coach Sandra (whom I’ve not wanted to bug during this period of testing the waters) this week to talk half marathon training.

I’m at the point where running 10 miles at any pace doesn’t feel like a 20 miler. But endurance at faster paces continues to be an issue and time’s a-wastin’. So I am trying to add in some substantial efforts at speedier paces. This campaign to not embarrass myself in two weeks began with Sunday’s trip into Central Park. This time I dragged Jonathan with me, who managed 12 miles with some discomfort in his foot. But, heck, he ran 12 miles, some of them on the faster side. So that’s progress.

We ran 6 miles together to warm up, then split up to do our little workouts. I did an inner loop, he did an outer loop. I managed three miles at sub-7:30 and a last one at 8:00 (me so tired). That was pretty good for that course, in wind, coming off a “big” week. Having learned last week that a longer recovery run on Monday is a no no, I split things up into two runs.

Tuesday was a big social day as was Wednesday evening. On Wednesday morning I decided to try a fartlek run again. There has been some slight improvement over last week’s fartlek in that I could do two sets and the speeds were slightly faster. I also shortened the between-sets recovery time from 5 to 4 minutes.

On Thursday I didn’t feel like doing anything, least of all running. I spent pretty much the entire day finding ways to avoid running. Then I forced myself to go to the gym to do some circuit stuff and figured I’d just try getting on the treadmill and if it sucked I’d climb off and call it a day. Mostly, I wanted to go there so I could use the sauna. After the first couple of miles I felt okay so decided to at least do something a little more productive than a 9:50 plod: a couple of miles at faster paces, if not stellar ones. At least the 20 minutes in the sauna seemed well-deserved.

Friday I was flat out exhausted, so I skipped exercise entirely. Saturday featured an evening run at home on the treadmill. For some reason I felt compelled to tack on a half mile to the planned 6. I think I felt bad about bailing on Friday’s run entirely. A half mile here, a half mile there. Pretty soon you’re talking, like, a whole extra mile.

Next week I may attempt some actual speed work if I can find a clear outdoor track or uninterrupted flat pathway to run on. That depends entirely on snow meltage. We are scheduled to get more snow this evening, so yeah, ha ha. It’s February, bitches. Have another cup of snow. I suspect I’ll being doing more fartleks on the treadmill. They’re close enough.

My training weeks begin on Sunday (or, put another way, end on Saturday). But I got in the habit of posting these training tomes on Sundays. So I’ll cheat and mention that I did my first outdoors tempo run since the summer today in Central Park. I basically tried to simulate a 5K more or less, but split up into three bits separated by 4 minutes. I managed to run my 7 minute segments at around 6:50 pace, which I’m pretty damned proud of because it was hellaciously windy today. I was running at harder than tempo effort much of the time, but whatever. I’m not going to be a purist about anything at this point. Waste of time. I need to get used to being really, really uncomfortable for around 21 minutes.

Groovy new Tempo Run playlist appears below.

In which I am uncharacteristically social

I spent all day Tuesday with a friend (and part of the afternoon with her five-year-old, who is smarter and more articulate than many adults I know) in Manhattan. She’s one of the few people I’m still in touch with from graduate school from way back in the (gulp) mid- ’90s, and by far the friend from that milieu to whom I’m closest. She’s moving out of the country indefinitely in July, so we’re trying to spend some time with each other fairly regularly before that happens. I’m happy for her, but it’s still a bummer to have to say goodbye. There’s virtually no chance I’ll visit her where she’s headed. That sounds ominous; it’s not meant to. She’s not going to prison or anything. She’ll just be very, very far away in a place I have no desire to visit.

On Wednesday evening I drove up to Rye Brook for dinner and conversation with my heretofore virtual friend, Cris/Darkwave of Well, I’m TRYING to Run fame. I have been trading training notes and amusing quips online with Cris for several years, primarily on this weekly thread on LetsRun (although I have been absent for many months during my injury odyssey). Cris was just as intelligent, interesting and warm in person as I’d expected her to be. It was a fun evening, although I worried I kept her up too late on a school night, since she was up here on a business trip and had to get up at 5:30AM the next morning and be a responsible adult. I, on the other hand, being an irresponsible adult, was free to sleep in late and then spend the day farting around the house.

In which I somewhat reluctantly show some team spirit

I bought a long-sleeved Harriers tech shirt this week, since it was easy enough to swing by Urban Athletics on my way to see my East Side friend. It’s a little weird to anticipate wearing it in a couple of weeks, not only because I don’t want to put further pressure on myself in a race at a distance that is not my forte. I’m not generally a joiner and uniforms of any sort always give me pause. But wearing a shirt in the points races seems to be what people do.

I will say that it looks pretty fetching on me (I look good in black — and somewhat menacing, I hope) and it was comfortable enough on today’s test run, for which I wore it as a base layer so I could continue to stealth train.

In which I go back to my artistic roots

I have more websites than is reasonable for one person. Especially since none of them are making me any money. But I can always launch another one, even as the current ones sit neglected. I expect to launch this newest creative venture pretty soon — probably next month or in April. Those who have known me for a long time know that I have a long history of drawing cartoons. I have had a dry spell of this activity for, oh, about 20 years, although I will sometimes make a painting when under stress.

Anyway, I have been besieged by funny ideas lately. That has led to sketching and frequent giggling. I should do something with these ideas and with the good domain I own but have not known what to do with (people have offered to buy it from me, but I had faith that a use for it would eventually emerge). Yes, I want to express myself. At least I’m not writing erotic poetry or making wallets out of duct tape.

So look for that soon.

———————————————————–

Mix: Tempo Run

Nobody’s In Love This Year – Warren Zevon
Change4Me – Bettie Serveert
No Matter What – Badfinger
1994 – Amberhaze
When I Wonder – Charlatans U.K.
Souls Travel – Bettie Serveert
Meet Me In The Basement – Broken Social Scene
Elephant Woman – Blonde Redhead
The Well And The Lighthouse – Arcade Fire
Sincerity – Charlatans U.K.
Girls Talk – Dave Edmunds
Changes Are No Good – The Stills
Bled White – Elliott Smith
Pop In G – Heatmiser
Gimme Animosity – Superdrag
Godspell – The Cardigans
Better Things – The Kinks
American Girl – Tom Petty
Something’s Out There – Freedy Johnston
Don’t Look Down – Lindsey Buckingham
Billoddity – Mojave 3
Swimming Song – Kate and Anna McGarrigle
My Favorite Mistake – Sheryl Crow
Finding You – The Go-Betweens
Cellophane – Creeper Lagoon
Dirty Secret – Grant-Lee Phillips
I Need Your Love – Peter Green’s Fleetwood Mac

Listen on Rhapsody

Upcoming Podcast: Eating Disorders and Exercise Addiction

Next week on Monday, January 24th at 7PM ET I’ll be hosting an edition of The Runners Round Table on the subject of eating disorders and exercise addiction among runners. My guests include three runners who are distinguished not only by their athletic accomplishments, but also by their having overcome these problems and — beyond that — their efforts to educate others through writing, filmmaking and speaking out.

Here’s a description of the show and bios of my guests > RRT 111: Eating Disorders and Exercise Addiction

Listen in online, join us in the chatroom, or download the show afterwards for later listening.

NY Running: The Club Scene

Last night Joe, Frank, Amy, Steve and I yacked for well over an hour (1:23:18, to be exact) on the NY Running Podcast. We chatted mostly about clubdom — what are clubs all about? What’s in it for you? And why won’t NYRR recognize the Inwood Hill Runners as a club? Steve also plugged a few upcoming races. This episode should get you through a 10 mile run if you’re running an 8:20 pace.

Listen to or download the show at Talk Shoe. Learn more about the NY Running Podcast.

Noteworthy Blogs: Well, I’m TRYING to run…

The sometime commenter (and author of my highlighted quote over to the left), Cris/Darkwave, has started a blog. For now, it’s chronicling her journey as an injured runner. Seriously injured. Meaning no running at all. She’s an even more impressive pool runner than I, clocking runs of up to three hours in the pool.

I’ve come to know Cris virtually over the past year+ through a weekly training thread on LetsRun.com. I’ve never met her in person, but I hope to one day. Her blog offers her trademark intelligence, good humor and athletic determination. It’s also chock full of tips and observations on being an injured runner who’s relegated to running in water for the time being.

Check it out here: Well, I’m TRYING to run…

Houston Hopefuls on Runners Round Table…

Whee! That was fun. Listen up! (Link to MP3 is at page bottom.)

The Runners Round Table: Episode 103 – Houston Hopefuls

Houston Hopefuls go all Hollywood on us

Okay, not really. No battles for movie rights yet. But I will be appearing with some of these amazing runners on Wednesday, October 20th on The Runners Round Table podcast. The tentative list includes: Julie Wankowski, Tammy Lifka, Jaymee Marty, Jen Hitchings and Lori Kingsley. To listen in, register at TalkShoe.com ahead of time. The show number is: 34812

More info here: RRT 103: Houston Hopefuls

New Houston Hopeful interview: Tamara Karrh

Tamara embodies a kind of runner that I was just talking about yesterday with Coach Sandra: she is a runner who has moved her status from recreational to elite without losing her love of running in the process. Once you step up training and start having to work it around other life commitments — of which Tamara has many, including four young kids — it’s easy to start to experience training as a grind, a burden. As Tamara says, “A lot of it is just the love of it. I love the training…it’s something that I thoroughly enjoy and look forward to each and every day.”

I should note that Tamara is no longer technically a “hopeful”: she qualified for the Trials with a 2:40:22 last fall. This weekend she’s going for the A standard, a 2:39:00 or better.

For the full interview: Houston Hopefuls > Tamara Karrh

Runner survey: results and analysis

The results of my casual (meaning non-scientific) survey of race participants are in. 403 people responded, which I think is a good sampling. They hail from across the spectrum of runner types, from absolute beginners (“Newbies”) to professional elites (well, three of them; I wish I knew who they were).

Download the survey: “What do race participants want?”

Although I “advertised” the survey in many venues (NYRR, USATF and Running Times Facebook pages and the LetsRun.com message boards, as well as via Twitter), I suspect that close to half of the responses originated from the Runner’s World online forums. I shamelessly spammed those forums when responses started dwindling at around 180, and they picked up to a wildly healthy clip in the hours and days after hitting RW.com.

Note that I am not a professional survey maker, nor do I know a thing about statistics. I am a regular person such as yourself. Meaning an amateur.


Groovy pie charts, tables and highlights make for easy comprehension.

Since I have heavily notated the PDF of the results, I won’t post analysis here. If you’re that interested, then click the link below. I will note that there are some excellent ideas for race directors contained herein, and I was very surprised by some of the results, others not so much.

Survey respondents had some great observations and ideas. Like these!

Anyway, once again, in case you missed that first link — read it for yourself by downloading it here: Survey: “What do race participants want?”

Once again, I offer my thanks and gratitude to the 403 runners who took the time to complete the survey.

New elite masters blog: Susan Loken’s Running Journey

Susan Loken (who I believe is 46) is a three-time winner of the USA Masters Marathon Championships and a two-time Olympic Marathon Trials qualifier. She was one of the first fast amateurs who I became aware of, because she passed me during my first marathon, the 2007 More race in Central Park. She didn’t just pass me — she practically singed the hair on my arms off, she was going so fast. I did some reading about her after that race and was inspired to find that, like me, she’d taken up running late in life. Unlike me, she’s gotten a lot faster (and at a much faster rate).

On a lark, I got in touch with her to see if she was trying for a third Trials qualifier and if she’d be willing to be interviewed for the Houston Hopefuls project. The good news: Yes and Yes. The better news: Susan started a blog earlier this summer to document her own progress of building up for this goal after two-odd years of taking something of a hiatus from competing at her usual high level.

Read on: Keep Believing: Susan Loken’s Running Journey

Thanks, Matt!

Matt T. is the host of the running podcast Dump Runners Club. I had the pleasure of spending two exhaustion- and laughter-filled days with him in Vermont for the Green Mountain Relay back in June. He is a talented runner, as is his twin, Mike. Unfortunately, like me he is also struggling with an injury at the moment, in his case a troublesome achilles.

Matt's considerable endowments go beyond the intellectual.

I don’t know how Matt gets through his cross-training sessions, but his podcast has been a sanity-saver for me these past couple of days. As I mentioned in my last injury-related post, I’m spending a minimum of three hours a day on self-rehab, some days as many as five. Now that I’ve discovered that I’m able to ride the stationary bike and walk on the treadmill, that number’s going to go up.

I was sick of my music playlists before my problems set in three weeks ago. For some reason I haven’t spent the time looking for new music (too busy with other stuff, I guess — and being in pain much of the time, which I now no longer am, takes away from things like enjoying music). This week I rediscovered Matt’s podcasts and now am working my way through the older ones.

The Dump Runners Club is unique: it’s a valuable combination of personal experience, reviews, advice and recaps of the world of elite running. There is something for everyone in these 20-60 minute audio treats. Once again am reminded of how marvelous the web is as a medium for enabling individuals with brains and passions to enrich other people’s lives with self-published content — like Matt’s!

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