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This is practically a documentary of my running over the last month
Spring Race Training: Week 2
January is over, finally. I don’t normally mind January all that much, but this year’s version has been so awful weatherwise that I’ve had to do the majority of my runs indoors. This has been not only a tedious proposition, but also quite challenging as my weeks feature more and more faster running. February is typically even worse, so it’s not as if we’ve turned a corner or anything. But at least we’re that much closer to spring.
I felt sub-par for most of the week. The half marathon last Sunday took a lot out of me and then I spent the early part of the week fending off a cold that Jonathan picked up. He was well for a day and then either suffered a relapse or has managed to pick up a totally new cold. Either way, I’m now trying to avoid catching that one as well. Anyway, this manifested itself in an elevated heart rate, swollen glands and general feeling of malaise.
On Wednesday I modified the planned workout (13 easy with last four at just under 28:00). I was again on the treadmill and had attached my little footpod to a new pair of shoes. Our treadmill is way off — typically reporting that you’re running 15-20 seconds per mile slower than you actually are. As you can imagine, this makes quite a difference when doing faster work.
For speed and mileage information I look at what the footpod is telling the watch, which I’ve calibrated on GPS measured runs outside, and ignore the treadmill’s lying display. Well, the footpod matched the treadmill on this particular pair of shoes — something I didn’t notice until mile 11 when I was thinking, why am I so exhausted and why is running these faster last miles so freaking hard? I moved the pod to an older shoe and all was right with the world. So, that session sucked.
On Friday, now wise to my capricious foodpod’s ways, I did 5 x 1K intervals — still not feeling great — and did pretty well. The plan was to run each in 4:00 (a 6:26 mpm pace). I only managed one, but the others were pretty close. This run was notable because I have never run that fast on the treadmill. It was cranked up to 8.9 mph for that 4:00 interval. I recalled the days when I had trouble running with it at 7 mph.
I learned on Friday that it’s dangerous to listen to comedy albums when running intervals. You laugh, then lose control of your already highly challenged breathing, then you forget to move your legs and then laugh harder at what a moron you are for deciding that it would be a good idea to listen to comedy while running at almost 9 mph. For curious readers the album was Judith’s Roommate Had a Baby by Judy Gold. Needless to say, it was so funny that it nearly got me seriously injured.
Saturday I woke up feeling like a brand new woman. For the first time in five days, I didn’t feel like shit. The 9 mile recovery run, done after several hours of enthusiastic housecleaning, was a breeze and almost a pleasure.
Yesterday’s 20 miler turned into a 20.7 miler due to needing to extend my outside loop as well as a short bout of getting lost. The Scarsdale/White Plains loop is a hilly course plus it was, as always happens, on the windy side. While I would have liked to have run faster than 8:30, it’s really not a bad pace for that particular course.
Week 3 is another 85 miler with more faster running and, on Sunday, a 20K Mpace run in hilly Connecticut.
Filed under: humor, tracks, training | 9 Comments »
Nike ad
Courtesy of Rinus.
http://www.dailymotion.com/video/x5kuas_lachvandedagnl-lastige-lopers_fun
Filed under: humor | 7 Comments »
Childhood obesity PSA
Saw this great little PSA from the creative minds at ACT this morning on Euronews.
Filed under: eating, everyday life, humor | Leave a comment »
Track Tracks: Maria Bamford
I’d say I run with an MP3 player about half the time these days. Typically on longer runs when I’m not doing anything special that I need to pay attention to (like running faster intervals). I usually listen to music, but sometimes for a change I download a comedy album from Rhapsody To Go.
This week’s comedy album was Maria Bamford’s Burning Bridges Tour. And it is funny. So funny that I was occassionally laughing out loud while trying to appear normal and not lose my form. I hope passersby didn’t think I was laughing at them.
Trying to describe someone’s comedy act is…well, it’s impossible, really. So I won’t try. But, for some context, I first became aware of Bamford while watching a show about one of the Comedians of Comedy tours a few years back, which featured another favorite comedian, Patton Oswalt.
Today I’ll listen to her other album, How to WIN!.
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Easing back into running
I ran every day this week except for Tuesday. I just couldn’t help myself. The weather is wonderfully cool (or even cold) in the morning and the leaves were so colorful this year; they burst into color over the last weekend and now they’re all falling, which is very dramatic on windy days.
I did a wonderful 10 miler this morning. The weather was gorgeous and perfect: sunny with temps around 52 and windy. I ran an average 8:40 pace at 78% heart rate and enjoyed myself immensely. I was truly sorry when the run was over. But it tired me out enough to nap for two hours on the couch after getting through the first few essays in the newish David Sedaris book When You Are Engulfed in Flames.
When I looked at my mileage this week, I could hardly believe it: I ran 39 miles. I hadn’t expected to get back up so quickly, but my legs have felt great and I wasn’t really paying attention to the cumulative mileage as the week wore on. I’ll probably keep it under 55 for the next couple of weeks, then start gradually working the mileage base back up into the 100+mpw range in preparation for starting up training again sometime around mid-January.
It’s nice to have such a long spell between races. The next one isn’t until very late May (that’s assuming we go through with our plans to run Newport, OR next year). I’m not going to do so much hard running during the base period again. Probably just one or two moderate-pace runs a week and the rest very easy. And I’ll probably do some racing for fun and training too, as there are some good ones coming up in the next few months: the Nyack Hospital 10K, the Hot Chocolate 15K, the Manhattan Half Marathon and the Boston Buildup series in CT.
Speaking of running 100+ miles a week, former champion Ingrid Kristiansen and 2008 gold medalist Constantina Tomescu-Dita had some training advice for Paula Radcliffe, who will be 38 when the 2012 Olympics roll around. Paula does not agree. I do, though, at least for myself. I’ll be cutting down on the mileage to average around 75 per week during training. I won’t, however, be having a baby.
Anyway, as for the next week, I have no plan. I will probably run almost every day again, once per day, with quicker running days determined by how I feel.
Filed under: basebuilding, elites, humor, olympics, racing, reading, recovery, training | 2 Comments »
Bad luck always comes in threes
This has been quite the eventful week. My mom and her lovely partner, Jan, are visiting us for a few days — something I’ve been looking forward to for many weeks. The visit got off to a very iffy start, though: They were scheduled to arrive at JFK at around 8PM on Wednesday evening. Extensive mechanical problems in Pheonix (and JetBlue’s lack of an effective Plan B) resulted in a huge delay. Huge. Jonathan and I tag-teamed, with him manning the phones Wed. night while I slept, and me getting up at around 3:30AM Thursday morning to go pick them up.
I got them home and they promptly went off to bed to try to sleep for a few hours. I, however, was wide awake. So I had breakfast and figured we’d use the day for shopping and recuperating from the night’s travails. And we did have a good day of shopping, a nice dinner at home and copious amounts of wine.
Cut to 10:30PM. We’re settled into our little beds — or so I thought — but I hear Jan calling my name from the hallway. I think, oh, they need to know where the glasses are or something. Instead, it seems that my mother has discovered one of our broken — and dangerous — double-hung windows. One of the windows that acts like a guillotine when you try to open it. Top half of window has slammed down on the second finger of her left hand and crushed the nail. She is feeling faint and freaked out. And I am feeling like the worst daughter in the world.
The three of us head over to the closest emergency room, where we wait. And wait. And wait. What’s the deal? This is Bronxville, for God’s sake — one of the richest square miles in America. Well, here’s a tip: while Lawrence Hospital has great inpatient care, their emergency room is staffed with exactly one physician. There are other, better emergency rooms in the area. More on that in a moment.
She’s finally seen to. I wasn’t allowed to stay, but I know whatever they did to her involved a boatload of novocaine, plus sharp knives, stitches and three pounds of gauze. At around 2AM, she’s released and we’re walking through the parking lot, joking about what could possibly happen next to complete the triad of bad luck events.
It didn’t take long to find out.
We arrive home. Jonathan is still awake, but bleary-eyed given his lack of sleep the night before. I am approaching the 22 hour mark of having no sleep, having had around 4.5 hours prior to that. Mom and Jan head off to bed and I head off to the bathroom and steal one of Jonathan’s 3mg Lunesta pills. I head back into the bedroom, ready to try again for sleep and…and…where is Jonathan? Ah, of course, he’s gone downstairs to use the half bath.
And at the moment this explanation enters my mind I hear a very loud crash and thump downstairs. I call out to him and there’s no answer. I am overcome with a sinking feeling. I run down the stairs, at the foot of which is our cat, looking quite stricken, and round the corner to find Jonathan face down on the floor, unconscious. He has passed out cold.
I shake him and he comes to in about 10 seconds, but he’s somewhat confused and — very unlike him — babbling. We later figured out that the door broke his fall (and was responsible for the loud bang, which I’d originally thought was his head hitting the floor). Miraculously, aside from a cut on his cheek, he’s not injured himself. Even his glasses are still intact.
Fortunately for me, Jan is an MD (and very calm in a crisis!). While she tends to him and checks his vitals, I call 911 and request an ambulance. The fireman first responders are on the scene within about two minutes, followed about a minute later by the EMTs and ambulance. I am done freaking out, as Jonathan is lucid, able to answer basic questions, and not in any pain or other distress. So: no stroke, no heart attack and (I hope) no concussion.
The ambulance takes him to our second emergency room of the night, St. John’s Riverside on the Hudson. Folks, this is the place to take people in the middle of the night. The place is well-staffed and they were all over him pretty quickly (although, to be fair, I’m sure that passing out cold when one has no history of doing so is seen as potentially more serious than a smashed finger).
He saw a doctor fairly quickly (45 minuntes?), who decided to admit him in order to do a CT scan, EKG and numerous other tests to rule out anything serious. We left at around 5:30AM just as they were preparing to check him in. During these hours I discovered that it’s possible to resist the effects of a sleeping pill, but it’s not easy. I also learned why sleep deprivation is such an effective torture technique. Combine just 24 hours of no sleep with some high-stress stimuli and you can make someone who is normally pretty even-keeled fall apart quite easily. Which I did. For about 10 minutes after we got home. Then I collapsed into bed for three hours of sleep.
I spent most of Friday at the hospital keeping Jonathan company through various new test procedures, as well as napping on a waiting room couch in the deepest sleep I’ve ever experienced in a public place. Finally, finally, he was released at 5PM, with a more or less clean bill of health (but no explanation for the fainting episode; just one of those wacky things…).
Friday night featured pizza, lots of wine again and — at last — lots and lots of sleep for everyone.
We salvaged the trip for the two days we had left, spending Saturday at Storm King Art Center in Rockland (a perfect day to go there) plus a little drive further West into the Delaware Water Gap for more leaf peeping. Then dinner at a local Thai place. And today was spent driving up the Taconic to Beacon for lunch and a trip to Dia Beacon. Unfortunately, we got to Dia at 3:30 and the place closes at 4:00 on Sundays. But that was fine. Because at this point any trip that does not involve an ambulance as a means of conveyance or a hospital emergency room as the destination is a good one.
Bad luck always comes in threes. Believe it. But I am very lucky to have such a great family. Even if they are a little accident prone.
Filed under: everyday life, humor, westchester | 5 Comments »
Fall Training: Weeks 14 and 15
Another twofer report. I’ve been astonishingly busy lately with work and other things. I promised I’d get caught up on the training reports today, so here I am.
Week 14 was a recovery week in which I’d planned to run about 55 miles, most of them recovery miles. Things were going well until the weekend. The week’s mileage got cut down to just under 40 due to (as Alka Seltzer puts it in quaint nineteenth century parlance) “overindulgence in food and drink.”
We had friends over on Saturday evening, and they brought not only hours of good conversation with them but also a huge box of delicious treats from Billy’s Bakery consisting of highly concentrated amounts of sugar and fat. Yum. They left at midnight, but we were so wired that we stayed up until around 3AM watching the Tivo’d mens Olympic marathon and pouring ourselves more buckets of wine. Needless to say, that 14 miler I’d planned for Sunday morning was conveniently forgotten about.
So that week was a lot easier than originally planned. Not surprisingly, I felt very recovered going into week 15. I think I may experiment with radical mileage cut downs during some recovery weeks (to a third rather than half) during the next training cycle, since my workouts this past week went very well. Could being adequately rested have had something to do with that?
Last week was crazy busy with work (both my full-time contracting gig and extra freelance). Long hours punctuated by lots of running. I also slept horribly during the early part of the week for mysterious reasons. I had a good general aerobic (easy) run on Tuesday, and threw in some strides. Then did a longer recovery run on Wednesday, and then felt horrible that evening: Heavy legs, no energy, crappy attitude. I went to bed that night believing that I’d feel better the next day, and, lo, I did. So much better that I knocked out a 21 mile progressive long run, which averaged an 8:03 pace and even featured the last two-thirds of a mile at 6:35 pace!*
Was I satisfied with that? Of course not. 72 hours later I proceeded to go out and run a smokin‘ hot marathon pace run on Sunday morning: 12+ miles with 4 marathon pace miles thrown in at various points in the run. I met or exceeded my target pace of 7:10 too, with my heart rate right about where it should be during each Mpace mile interval. Go, me.
A look back at training week 14 (recovery week):
- Monday: Off
- Tuesday: Off
- Wednesday: 5.2 miles recovery pace (AM); 4.2 miles recovery pace (PM)
- Thursday: 9.9 miles recovery pace (AM)
- Friday: 5.2 miles recovery pace (AM); 4.6 miles recovery pace (PM)
- Saturday: 10.4 miles recovery pace (AM); Bacchanalian merriment and self abuse (PM)
- Sunday: Off
Total mileage: 39.6 miles
And training week 15:
- Monday: 7.4 miles recovery pace (PM)
- Tuesday: 7.2 easy run + strides (AM); 4.2 miles recovery pace (PM)
- Wednesday: 9.7 miles recovery pace (AM); 2 miles recovery pace (PM)
- Thursday: 21 mile long run (progressive) (AM); what, are you kidding? (PM)
- Friday: 7.1 miles recovery pace (AM); 5.1 miles recovery pace (PM)
- Saturday: 6.8 miles recovery pace (AM); 5 miles recovery pace (PM)
- Sunday: 12.2 miles marathon pace (AM); 4.3 miles recovery pace (PM)
Total mileage: 91.7 miles
Paces these past two weeks:
- Recovery: 8:48 – 10:58
- Easy: 7:45 – 8:15
- Marathon pace: 7:05 – 7:08
- Long: 6:35 – 8:55
In other news, I made the rather radical decision to cut off huge amounts of my hair. I now have a haircut that makes me look pretty much like a slightly taller Cindy Lou Who. Now that I’m used to it, I’m now thinking it’s not short enough. I may go for a Mia Farrow During the Sinatra Years cut next time…
Also, since drinking and TV constitute two of the remaining joys (and vices) in my life, I will share the recent discovery that a vodka martini with two olives contains a mere 220 calories! Also, there’s a new series on Sundance starting next weekend, written by and starring Jennifer Saunders, The Life and Times of Vivienne Vyle. Between this and the new season of Dexter, I am beside myself.
Coming up in Fall Training Week 16: Another one of Frank’s Killer Tempo runs on Tuesday, a 14 miler run at 105% marathon pace on Thursday and an exciting 10 mile race on Sunday.
* Why did I run this fast? Because there was a guy on my heels for the last 3-4 miles who was driving me a little nuts. Since my run was a progressive/fast finish effort, I was running those miles faster and faster. I’d speed up. Then he’d speed up. Finally, toward the end, I could hear him closing in on me.
I decided that I may as well use the opportunity to work on “mental toughness.” So I pretended we were in a race (which I suppose we sort of were) and that there was no way I was going to let him beat me to the finish. Since he kept speeding up, I guess 6:35 was what I had to run in order to “win”. I had no clue I could even run that fast over that distance, let alone at the end of a hard 20 miler. I suppose it’s a good illustration of how racing environments can introduce motivational factors that are very difficult to duplicate in a solo training run.
Filed under: humor, training | 4 Comments »
Inspiration on the running path
Actually, more hilarious than inspiring.
During yesterday’s evening run, I saw a squirrel dragging a 10″ long Italian hero loaf across the path; an amazing score from the tourist information center along the Bronx River Parkway (which was just nearby), or perhaps something that was thrown from a passing car.
The squirrel panicked when it saw me, assuming I was going to swoop in and grab its treasure. So I stopped and watched. Squirrel dragged the loaf, like a canoe, over the path and into the grass and safety of trees. I wonder what the squirrel will do with it.
We’re heading into the city for a 20 mile training run in Central Park. It doesn’t seem that bad out right now. But that will change. At least it’s not raining.
Filed under: central park, everyday life, humor, westchester | Leave a comment »
Meet Report: Reebok Grand Prix
I took some really awful photos and even worse video. The video is boring and the photos are blurred. I suppose I should read the manual before being allowed out of the house with my camera.
Anyway, here’s a report on the Reebok event last night. Sure, you can read all about the results on some of those other sites. I’ll give you information about the things you really wanted to know about.
For instance, who knew Jamaicans were so nuts for track and field? We arrived to discover that the audience was basically 8,000 Jamaicans and us. They were an ebullient crowd — cheering for the high schoolers (who seemed well-represented by family and friends in the crowd, many of whom were dressed to the nines) and the elites alike.
And there were many, many Jamaican elites running, especially in the shorter events. They received enormous support, although the crowd was great in acknowledging pretty much everyone. And I do mean everyone…
We had lots of thunderstorms moving through last night and at one point the events were delayed for about 45 minutes. The MC, Lewis Johnson, did a good job of keeping us all entertained by asking people to come volunteer to sing their national anthem in a “sing your national anthem” competition. We were treated to the U.S. anthem, the Jamaican anthem (of course), the Trinidad-Tobago anthem and China’s anthem.
Not surprisingly, Jamaica’s got the best response, although not the least of which was because the song sounds like a song you’d hear sung at a Dartmouth football game in 1936. It’s very much a “rah! rah! rah!” song that you’re supposed to sing along to. Much better than Trinidad-Tobago’s, which was more like a funeral durge. Who writes a national anthem in a minor key?
Once the novelty of that wore off, we all just sat there looking at the rain. But then, the announcer screamed, “Ladies and gentlemen! Lane six!”
And, lo, there was a squirrel running in lane six. Right toward the finish line. The squirrel bolted forward, then stopped just short. The crowd applauded. The squirrel reversed. The crowed applauded more. The squirrel turned around and raced across the finish line. The crowd went completely batshit, like the squirrel had just broken a world record! It was hilarious.
In short, it was more fun than I’ve had for $36 in a long while. I’m definitely in for more of these, especially if the crowd’s Jamaican again.
It’s hard to know what to highlight because there was so much talent out there and some very exciting races. Some of the best races were the high schoolers, especially the relays. Other notable events were the men’s 3000m steeplechase, the men’s 800m, the women’s 5000m, the men’s 5000m, the women’s 100m and, of course, the sub-10 second battle between Gay and Bolt.
Some good reports and photos, plus results:
RunBlogRun’s report
USATF News
Selective recap on LetsRun.com
Some good quotes from the athletes
Prettier pictures than mine
NY Times on Bolt’s new world record
Complete results
Filed under: elites, humor, inspiration, meets | Leave a comment »

