November 30, 2007

Friday, November 30, 2007
From there to here, from here to there, funny things are everywhere.
One of the necessary adjustments I’ve made this month is simply re-adopting a runner’s mentality. The last things you think about before falling asleep are today’s run and tomorrow’s run. The first thing you think about in the morning is what and when you’re running today. This has actually been a pretty easy change for me. I had a good idea what today’s workout would be. But I never imagined I’d wind up doing repeat 400’s. Not 24 hours ago I was blathering on about the need to avoid premature speedwork, and here I am doing repeat 400’s, just like Cassady. 3x400 m with 50 m recovery. 8:25, 7:59, 8:04. Tempo pace. Fun and relaxing. Maybe not so much like Cassady, but the demons? Oh yeah.
There’s snow and cold in the air.
0 miles November 1-10
72.7 miles November 11-30
135 miles - goal for December

November 29, 2007

Thursday, November 29, 2007
3.1 miles from school. 23:59. Brisk pace, but not hard. 3/2 and 2/2. New shoes last couple days (old ones have about 100 miles on them, so I’ve got two serviceable pair). Felt fine. Very nice day, about 40 degrees, light drizzle. Perfect day for shorts.
I am not by nature a patient person.
I like to think I have an iron will, and I probably do when it comes to doing things, but when it comes to refraining from doing things, I do not. I’ve always been very susceptible to temptation. I like doing new things and I’m not afraid of doing stupid stuff. I’ve suffered some stupid injuries as a result (broken neck, leg, wrist, foot run over by a car, yadda yadda yadda). All in all, though, I’m very fortunate to still be in one piece, and not even in chronic pain. I was very lucky with the neck. As a coach, I often tell my athletes that “it takes more discipline to run easy than to run hard.” My high school coach, Joe Bessel, whom I hold in the highest regard, used to check our training diaries every month. Most athletes would receive comments such as “try not to miss so many days.” Mine would have “try to take some easy days.” I remember one month (April 1975) when I managed to run 30 miles one Sunday (my normal long run was 12 miles, but a friend called 30 minutes after I had finished and asked if I wanted to watch the Earth Day Marathon – we had to run 6 miles to get there, about 6 spectating, and 6 back). When Coach Bessel returned my diary, he circled the number “30” three times in red and wrote “What the hell is this?” Coach Bessel was a total straight arrow. I don’t think I ever heard him swear.
When I was much younger, producing prodigious amounts of hgh and other restorative hormones, I was constantly running myself into overuse and acute injuries. Logic dictates that I'm much more susceptible to injuries now. This summer my legs felt injured from driving to Florida. Hell, a couple nights ago all I did was THINK of doing a track workout, and I swear to Einstein I could feel my soleus muscles tearing. That’s why I pay close attention to, and record in my training log, every little ache and twinge, in order to detect any impending injury before it manifests itself. I still hate taking days off, but I must be exceptionally patient, cautious and observant if I’m to avoid injury.
It’s funny, Coach Bessel and I used to butt heads sometimes, but he was a father figure to me, and I’ve become more and more like him as the years have piled on. I’m constantly hearing myself telling my athletes the same things he told me over 30 years ago. In truth, I’ve modeled much of my current life from his example. Thank you Coach Bessel. You’re the best.

November 28, 2007

Wednesday, November 28, 2007
3.1 miles from school, 24:20. Measured via gmap-pedometer.com; I’ll have to wheel it. Everything feels good. An easy day in the pool goes a long way. I get the feeling I'm going to need a lot of easy days in the pool. I hope so.

I'm also hoping that within the next 5 weeks I'll be able to maintain a biomechanically efficient pace. For 15 or 20 minutes, at least. Things don't really smooth out til about 7 minute pace, and that's about race pace right now. For a two mile race. The plan is to maintain a fairly consistent training load and intensity while increasing the training pace until an efficient pace can be maintained for distance training. Ultimately, most distance training will be about 6:30 pace, plus or minus 15 seconds per mile. If everything goes right and I can actually manage to train for six consecutive months.

I'm up to 66.6 meq

November 27, 2007

Tuesday, November 27, 2007
30 minutes in the pool, didn’t count laps. Played around a lot with different stroke variations, mostly open water stuff, so I had to imagine the surf. It was very relaxing. Swimming is weird; I can keep up a steady pace, and it’s as easy as walking down the street. Easier, there’s no traffic. Even doing the occasional 2-3 lap pickup I finished feeling completely relaxed, not breathing hard at all. When I run, no matter how easily, I can really feel it.
Today would have been an easy one to take off. Still tired from holiday/weekend and darts last night didn’t help. I was planning on running an easy, flat 5k from school, but I was asked to cover another teacher’s afternoon duty, and while out on the playground, found out we had a staff meeting with the superintendent afterward. So at 3:20 I head to the library, with its numerous high windows and skylights facing west, letting in the low, bright rays of the setting sun. And slowly watched it grow dim, then dark, thinking how nice it would be to be out there running. Insert frowny face here. I figure, what the hell, I’ll just put on the reflective vest and get it done in the dark, but then I find I forgot my running pants, and I wanted my legs warm. Well, maybe it’s still warm out, and I’ll go out in shorts. So I take one step out the back door to my class, and see that the remainder of the morning’s rain has frozen into irregular patches of pebbly ice, and the moon hasn’t risen yet – it is pitch dark out. No friggin’ way. Hell no. Happy to swim. I hope I can get that run in tomorrow, though, before the evening’s track meeting.
Congratulations Raul Lazo, my friend and teammate. It’s great to see you back! I love you bro. Bellmore Striders rule.
HR 48 during staff meeting. It may get a little lower, but not much.
My left knee hurts! I’ve already mentioned the left shoulder, which stems from an ancient diving injury. That was really the reason for the stroke variations today. Good thing this is an easy week.

November 26, 2007

Monday, November 26, 2007
3.2 miles from home after school. 8:30, 7:59, 7:52 (24:19), 25:12, 25:52. Brisk pace, but not hard. Another perfect day in paradise. 40 degrees, light drizzle.
I'm really going to miss these days when it's -10 degrees and windy. I remember January of 1977 ('78?), doing two-a-days in Plattsburg, NY. The temperature never broke zero for the month! Lake Champlain froze so solidly the ferry couldn't run and 18 wheelers simply drove across the ice to Vermont. The average temperature for our morning runs was -12. The coldest I ran in was -25. As long as I warmed up and humidified the air through a scarf (I preferred mohair, of all things), the cold never bothered me much. At 48 years old, though, I don't enjoy the cold quite as much as I used to. But I do enjoy it more than most people (perfect temperature range for me is 15-45 degrees - anything more is hot), so I'll try to hold off on the whining.

Feeling tired (probably just the holidays, travel, high miles, and staying up late watching some dumb ballgame I normally wouldn't give a crap about - I'm generally an early to bed, early to rise type.)

Doing a little spreadsheet planning.

Goals: get 1000 miles in first 26 weeks (Nov. 11 - May 10).
Right now I've got 60.5 in the first 16 days, with 29.5 over the last 7
200 miles in March - first 200 mile month
Beat kerry

November 25, 2007

Sunday, November 25, 2007
7.2 miles in 61 minutes. Nice day. Sunny, 35 degrees. 29.3 meq last 7 days. I think it's time for a few real easy days. 166 lbs.

November 24, 2007

Saturday, November 24, 2007
Left Concord at 3:00 exactly. My pool closes at 5. It’s 94 miles away. In the parking lot at 4:25, in the pool at 4:30. 1600 m steady in 33 min. Left shoulder.

November 23, 2007

Friday, November 23, 2007
I hate shopping. It works out well with my current career. And I despise our consumption-oriented society. Nevertheless, I went shopping this morning. Picked up a pair of good asics for $59. These things almost never go on sale, and I’m glad to see Asics hasn’t changed their lasts. It’s nice to know size 10.5 asics still feet me perfectly.
It’s cold (20) and windy in Concord today. It was pleasant and warm in the mountains when I left yesterday. I can’t wait to get back to the balmy north country.
I’m still feeling stuffed from yesterday’s ham and turkey fest, and there’s another turkey in the oven today. It would be a great day to nest inside the house, where the air is warm and smells like holidays, watching through the windows as the frigid wind blows the bare branches crazily back and forth.
30 minute o+b through the trails in back of Broken Ground school. Great trails. Here, there wasn’t any significant snow, so the trails are mostly clear. I used to run these trails 20 years ago, and again 4-5 years ago. They are wide and covered with a nice soft carpet of pine needles. I could get used to this, if only it weren’t in the city. The trails near me tend to be much rockier and hillier. After about a mile, mile and a half, my legs are beginning to really feel rejuvenated. I can understand why Oregon and Washington are such great places for distance runners. Near perfect weather all year, plus endless miles of gentle pine needle and wood chip covered trails for hammerless running. I pretty much stopped running on the roads (switching to trails) over 20 years ago, and that is certainly one of the reasons I can run painlessly today. That and taking so many years off completely.
I’ll head back north tomorrow and swim on the way. If I don’t wuss out, it’ll be two weeks.

Turkey Day, November 22, 2007

Thursday, November 22, 2007
I’m glad I can run.
I ran my first Turkey Trot in 1973, in Rockville Centre. Even in the years I wasn’t running, I would usually find a Thanksgiving race. It’s convenient, because you rarely have to go far to find one. I figure I’ve run at least 25. A couple weeks ago I was looking for a local race, and good ole coolrunning quickly identified one right here in my very own hometown! So I google-mapped the address, and it was literally right around the corner from my house!! And it was a trail run!!! And it was free!!!! Ok, not really free, but no money if you bring a food donation for the local food pantry. Of course, as I ran there, and don’t care to run carrying a can each of creamed eels and corn nog, I simply brought a twenty with me. Funny thing is, I would have resented paying a mandatory 12-15 bucks to run some road race, but didn’t mind at all paying a voluntary 20. Luckily it was the day after pay day, one of the few days each month I actually have 20 dollars.
The race wasn’t quite as close as I thought. Nearly ½ mile down the road, then ¼ mile down the driveway.
On the side of the road, about halfway to the driveway, is a DEAD TURKEY. I slow down and take a look. Did you know that male turkeys have about 5,000 feathers? They’re brown. Mostly. Looking closely in shifting light, you can see how truly colorful and iridescent they are. Green, red, orange, blue, they’re all there. It reminded me of making Easter eggs as a kid; I’d try to make multicolored kaleidoscopic psychodelic eggs by putting them sequentially in all the differently colored dyes. They came out brown. Just like brown eggs straight out of the carton. It took me years to figure out how to tie-dye eggs. I was so fascinated by the feathers’ pretty shimmering colors that I totally missed the omen. Two days later I realized the humor of a dead turkey on the way to a turkey trot.
There were about 15 people gathered around a small, yet warm, fire, and more arriving by foot and car. The trails were still wet and slushy from the recent snow followed by 30-35 degree temperatures; I’d rather run in light slush than frozen ruts. The day was fairly warm, about 35.
There were about 25-30 people at the run (it’s blissfully low-key). It was a nice hilly, snowy trail. See photo (I'm wearing the bandana). In other words, very hard to run uphill if you’re fat and out of shape. I didn’t even try to race, just enjoyed the day. Something like 29:55 for (a very roughly approximated) 3 miles. Met some very nice people, including many of my neighbors and local runners. Great job Kurt,Chris, Mom, Phil, Amy, etc.

November 21, 2007

Wednesday, November 21, 2007
4.1 easy miles from the school in 32:26 (7:55 pace). Cool, 33 degrees, breezy, cloudy, some snow and freezing rain, slush and ice on road. A typical late November day. There is one huge difference between running from home and running from school. The school is in the middle of a river valley, hard by the meandering river which forms the border of NH and VT, while my house is on a mountain ridge. Today was my first run without hills! Now, I love running hills more than most people, even if out of shape, but it really felt nice today to have a little level road. I note that this was my first run under 8 minute pace, and it twarn’t hard, neither. Evidently there’s some mysterious force at work here which allows me to run faster and easier from work this week than from home last week.

Progress always appears dramatic in the first month. I’m determined not to make the same mistake I’ve made so many times before – getting too excited and doing too much too quick, then getting hurt or otherwise burnt out. I’m going to increase my training load at a glacial pace, allowing my body plenty of time make the appropriate adaptations, keep the immune system strong, and stay mentally and physically fresh. My plan is to start at 25 meq (mile equivalents) per week, maintaining that for a month, then increasing by about 5 meq/week each subsequent month. I convert swimming to running by a pace-based formula which generally equates 10-12 minutes of swimming to 1 mile of running. Thus, by April I hope to be up to 50 meq/week = 200+miles/month, which is what I consider a good load for base training. Come spring, a higher proportion of the training will be running (I need to get a bike trainer for those nasty days I don’t feel like running in the dark or driving to the pool). Additional training plans include: first month, one long (60+ minutes) run per week, all single workouts; second month, two long runs per week, one double workout per week; third month, two doubles/week; fourth month, three doubles/week, etc. Double (and even triple) workouts are absolutely key to the success of my program; I really need the addition hgh. I don’t intend any hard-core interval/hill type training until I’ve been at 50 meq/week for a couple months (May/June). I’m also a big believer in training every day. A day off means an easy 25 minutes. Surprising philosophy for someone who’s missed over 3000 days over the last 10 years.

I feel good! Even my gouty old left foot isn’t bothering me. I’m looking forward to a nice 3 mile trail turkey trot tomorrow. Just enough snow to hide the ankle-busting ruts and just enough ice to hide the puddles. Fun, baby!

Quote of the Day, from a great Roman warrior-philosopher: “Take care of the running, and everything else will take of itself.”

November 20, 2007

Tuesday, November 20, 2007

I joined the gym today. Pool only membership, $37/month. The owner was all apologetic, though, as one of the pumps broke and the water was “cold.” 73 degrees, he said. They normally keep the pool at 80, which is fine for standing around talking, but too warm for hard swimming. The pool was empty and the water was absolutely the perfect temperature. I swam until 10 minutes after closing, and wish I had gotten there half an hour earlier. Total distance was 2100 m in about 48 minutes. Very easy most of the way, about 75%, with the occasional lap or two uptempo. I told the guy to call me if the pumps broke again.

Adapting to an athletic lifestyle has been a huge change for me. Over most of the last 10 years, and all of the last 4, I’ve averaged 1 run per month, tops (except for the third week of August at The Running School, where I’ll get 50-60 miles). In other words, train 1 day, take a month off. Repeat. This last year at The Running School, my running credit ran out. While in previous years I was able to get through all the runs and up all the hills, this year I couldn’t keep up with the kids and had to walk up the big hills. I wound up running in the back with the kids with stitches, or puking or who were just plain old totally out of shape. I was really hurting, and not enjoying it nearly enough. I had gotten too far from being an athlete, for too long. Even now, I consider it a huge longshot. There are so many different things that need to be done, and many others which need not to be done. And even when I was young and training seriously, there were many things I did wrong or not at all. Many of the big changes were accomplished earlier (geography, diet, job, house), so the only real changes I’ve made recently are 1) training every day, and 2) keeping a training log. I’m not so unrealistic as to think I can change everything in my life at once, so this will be an incremental process which should take up to a year to complete. If my body doesn’t fall apart, I should be able to see improvement for another year after that. Frankly, though, I just don’t see me having the discipline, self-confidence and structural integrity to pull it off. No way. No freakin’ way. Many days are still a struggle to get out. I’ve got no chance at all.

On the other hand, I’ve made it 10 days in a row.

November 19, 2007 - Mud on the Trails

Monday, November 19, 2007

Dumb, dumb, dumb. I totally overbooked today. Parent conference at 7:00 and during my planning period, CPR class from 3:30-7:30, dart league from 7:30-10:00. When the hell was I planning on running? 11:00 at night? Not that I haven’t done plenty of late night runs, but there’s no way I’m gonna wanna run tonight after darts. Nevertheless, I’m on my way to the CPR class fixing it in my head to run afterwards. I get to the school (about a 4 minute drive) and go to the library and … and … and … nothing. Nobody. Nothing. I guess I was the only one who signed up for the class, so they canceled. I look at my watch. 3:45. Saweeet! 15 minutes later I’m running. Today’s most def an easy day, so I leave the watch home and take the trails out back of the golf course.

The trails were wet, partially frozen, heavily rutted with hoofprints, partially covered with snow, hilly, muddy and wet. In other words, great fun. See photo. And the best thing is, I didn’t get shot or shot at even once.

I should swim tomorrow.

November 18, 2007

Sunday, November 18, 2007
Long Run Sunday. Old habits die hard, even if they're habits which haven't been practiced in years. Hilly course - mile 3 loses over 100 m, while miles 4 and 5 have a 1.7 mile section which gains almost 200 m. I walked the three steepest sections, as my HR was higher than desired.
8:38, 9:00, 6:39 (24:18), (25:05 at 5k), 9:53, 10:28, 8:29 (53:08), 54:44 for 10k.
Nice day. About 25-30 degrees with almost no wind, bright sun with light clouds. Ran with shorts and I was glad to have my legs free. More later - must eat. (171-168 lbs). If I can get my weight under 160, the hills won't beat me up so much.

November 17, 2007

Saturday, November 17, 2007

If anybody has a nicer 5k route from their front door, I’d like to see it.

A friend called this morning asking if I’d help him tow his truck to his mechanic, so I was outside in the cold wind and snow most of the day. Then we hung out at my place tasting homebrews. He took off at 3:30. If I leave to run exactly at 4 (5 by my watch), I know the timing will be perfect for enjoying the sunset. Perfect. I’ve noticed my first sore spot – my lower back. I take the time for a good stretch (I love you Jim Wharton) and I’m out the door at exactly 4:03 (5:03 by my watch). The day is crystal clear and cool, about 25-30 degrees, with no wind to speak of. Absolutely perfect. And I feel good! Before I’ve run 400 m, I’ve broken out into laughter 4 times because everything is so beautiful. The road I live on is exactly 1.6 miles long. It runs along a ridgeline bordering the eastern edge of a large river valley in the middle of the mountains of northern Vermont and New Hampshire. My house is .2 mi. from the eastern end of the road, which runs up and down, but mostly up, as you run toward the western end. About a mile from my house, at the highest point of the ridge, there is a large resort hotel with 360 degree views of just about every mountain range within 50 miles. Although, to be honest, the nearby mountains to the north obscure the view of the distant mountains to the north. So my typical loop goes 1.4 miles west, then back, past the house .2 miles and back for 3.2 miles total. Accurately wheeled with splits. Well, my timing was perfect today, with every little rise, the sun would rise over the ridgeline on the western edge of the valley, and every time I would run downhill, the sun would set. I saw 5 sunrises and 6 sunsets tonight!! The high points on the road were brightly lit and open, the road clear from the sun melting the snow, while every little dip was dark, close and quiet, every tree and bush covered with thick layer of snow, the low winter sun permanently banished, at least til May. At the top of the ridge, I ran backwards for about 100 m, both to stretch out the hip flexors and to take in a nice view of Mt. Washington to the west, with the shallow setting sun in the west lighting up the mountain tops to the east. Of course, even as clear as the day was, only the lower half of Mt. Washington was visible. The top of the mountain was obviously using the observatory to try to rip gaping holes in the perpetual cloud surrounding it. Turning back around to face the setting sun, I saw hanging over the mountains of Vermont, and over the glowing red/orange sky, a line of clouds lit from behind. The center of the clouds were completely dark, laden with snow, but nearer their edges the sun lit them up light neon lights, bright reddish orange. The gradient from dark gray to bright orange was pretty severe, and looked unnatural. They reminded me of day-glo dumplings floating in the sky. I made a point to keep a 3/3 breathing pattern all through today’s run. The goal is to run as quickly as possible as easily as possible, and it seems to me to be an effective way to maximize running efficiency without the stress of running fast, plus I want to be rested for a long run tomorrow. I felt good all the way, and maintained the 3/3 except for about .5 mile where I forgot to keep the reins on. The run back had spectacular, high contrast/shadowed views of Cannon Mountain, Twin Mountains, the presidential range, and a couple others I don’t know the name of. More laughter. I’m really enjoying this. I’m about a quarter mile from my house when I see a bunch of turkeys crossing the road north. I think it’s the western flock. They hurry across when they see me coming, and a few stragglers take flight and cross the road in flutter. I count 19, so it probably is the eastern flock. I’ve never seen the western flock with more than 15 birds. I’ve slowed down to give them time to cross, and as I’m watching the turkeys to my left a deer jumps across the road from left to right about 30 feet ahead of me. The young buck bounds unhurriedly and effortlessly down the hill. I continue unhurriedly down the road. A couple minutes later, just as I’m nearing my house (2.8 miles run, .4 miles left) I see first one, then another turkey flying high across the road. High, but still beneath the treetops, as there a many old pines which were planted on our property three generations ago. I slow down again and count 8 or 9. This must be the western flock. I finish the run and stand on my porch drinking water and watching the pines. The birds I saw were in the trees adjacent my house, so I took the time to watch them. I know from living here over a year that both flocks head northward across the road near sunset. Usually they just walk, right across our yard, driveway, field next door, they’re not that shy, really – I’ve often had to wait for them in my car to cross the road. But during some weekends there is more traffic than normal, and then they prefer to fly across. What I saw today was that they fly from treetop to treetop, one or two at a time. There is this one tall pine about 60 m from my porch, and one of the turkeys flew from another treetop and landed in it, near the top. There fluttering wings make quite a lot of noise, and when I listen, I can hear them chatting it up a little deeper into to woods. Looking more closely, I saw 4 or 5 dark outlines in the top of the tree. The trees are as thick with turkeys as the moose are thick with ticks. Speaking of which, where were the damn moose today. I’m a bit disappointed in today’s run.

But seriously, it was the best run ever. I’m still laughing. I should do this more often.

3.2 miles

26:59

easy

November 16, 2007

Friday, November 16, 2007

Snow! Ice! Freezing rain and wind! It was such a nice day, I held all my classes outside today. I love 8^th graders – they’re always willing to go out in the snow.

On the other hand, I didn’t really feel like running in the wind and slush in the gathering gloom, so I was glad today was planned as a swimming day. But it’s so damn comfortable on the couch, watching Stargate SG-1. And it was the episode where they whup up on Anubis; I love this one. Let’s see, the pool closes at 8:00, SG-1 ends at 7:00, and it’s a half hour drive. One of these days I know I’ll have to take a DNR, but not today – I’d hate to disappoint the internet/blogosphere.

It was a very pleasant swim, 1650 meters in about 36 minutes, very easy and relaxed. As hard as it was to overcome the couchal inertia, I felt great leaving the gym. I must try to recall that feeling next time I’m struggling to get my ass in gear.

I’m planning a long run this weekend. I’m intentionally keeping my training load fairly light. History has shown a tendency to do too much too fast, reaping quick and dramatic results, usually including quick and mundane injuries. My primary goal is to reintroduce myself to athletics in a sustainable, long-term manner, and that requires me to remain healthy, so I’ll pass on the 60 x 400 m repeats. But it will be nice to go out for an hour or so sightseeing run tomorrow or Sunday. I’ll also be doing a turkey trot Thursday morning (5k trail race about 250 m from my house – talk about convenient). I’d love to go back on the New England trail racing circuit next year. I had a couple good years in the early ‘90’s, with such great races as Soapstone, Mt. Greylock, Nipmuck, Escarpment, and my favorite of favorites, 7 sisters. Good times.

If I manage to get a workout in tomorrow, it’ll be 7 consecutive days. I would guess that I haven’t had more than 6 consecutive days in close to 10 years (The Running School is only 6 days). My all time pr is 88 consecutive days, about 70 years ago. In about 3 more weeks, I plan to start double workouts 3-4 times per week.

weight 171

November 15, 2007

Thursday, November 15, 2007

I looked up some old results coolrunning.com

18:34 in 1998, just before turning 40. I remember planning for a strong start in masters races, and then stopping training. Next result, 26+ in 1999. This was in NY, then I was in VA for a couple years. From 1998 to 2002 I did no training, and led a very unhealthy, stressful lifestyle. Things fell apart, and I returned to NH in 2002. I ditched the unhealthy (lawyer) life and returned to coaching. I’ve done some training, and some half-ass racing (~21 5k), but mainly concentrated on coaching. Now I’m finally back in the north country and have a job I enjoy and a nice place to live. Life is good.

But I’m frustrated. For the second year, I haven’t coached cross country. There’s no middle school xc program, no indoor track program at all, a moribund hs xc program with a legacy coach, and a track team without a track. I coach track. This is a community which could be a state power in cross country and track, but without year round training opportunities, it takes a truly exceptional and self-motivated athlete to succeed as a distance runner. It hurts to see so many middle school runners without a sport in the fall. What hurts most is that coaching cross country is probably what I do best. Argghh.

It was raining all day, but not too cold, maybe 45-50 degrees. As I was about to step out the door to run, my son called from college. It was nearly dark when we got off the phone, but I’ve got a reflective vest and I’m not embarrassed to wear it. It was a very pleasant run; I do so like the rain and the cool weather. I’ve got to be careful about the watch. I’d wind up hammering myself on every run if left to my own devices. Determined to keep this run easy, I made a point to maintain a 3/2 breathing pattern the whole way, and not to look at the watch (though I did take the splits for later). The only exception was on the steepest portion of the steepest hill, where I got into a 2/2 pattern. My experience is that this (3/2) correlates to about 75% VO2max. Much nicer than yesterday! No aches or pains or twinges. In fact, for portions of today’s run I actually felt like a runner! 9:20, 8:27, 8:30 (26:17), 27:11, 28:05.

Morning HR – 52 (amazing how persistent the positive effects of distance training are)

November 14, 2007

Wednesday, November 14, 2007

Ran standard 3.2 mi. loop at sunset. Warm evening for November, about 50 degrees, no wind, snow on the peaks. Just a lovely day for a run. Quick 5 minute upper leg stretch. Glutes a little tight. 8:30, 8:12, 8:14 (24:57), 25:54, 26:54. I guess I can go sub 26 easy enough, but the hills on this road just kill me. I actually felt like either walking or puking during the last mile. I’ll start with the HRM soon, but I was definitely maxed out on a couple hills. Other than that, it was mostly fun. Except for feeling like a freakin’ walrus trying to run. I look forward to the running feeling as natural and easy as the swimming. Ever notice how graceful a walrus is in the water? I’m not saying that’s how I look in the water, but I know how the walrus felt the first time he entered a 5k. No aches or pains though. Nice not to have developed an overuse injury after two runs.

Important note: today at school I was looking forward to running after school.

November 13, 2007

Tuesday, November 13, 2007

It’s 5 pm, and I’m planning to swim at four seasons tonight. I’m intrigued by the saline purification system, can’t wait to check it out. Chlorinated fresh water is incredibly harsh on the sinuses. I hope I go.

Made it. Nice pool. No people, cooler water for real workouts, and the saline rocks. No chlorine burn, no irritated sinuses. 28 minutes away. I can definitely swim here. 36 bucks/month.

Swam 1 mile in 34 minutes. Took a split at 800 m (17:30). Great. An easy negative split and I can get under 35 minutes. So I smoothed things out a little and got to 1600 in 33:41. What the hell, I thought, might as well get the last 9 meters done as long as I’ve got 19 seconds left.

As I mentioned earlier, I usually don’t count laps – an artifact from having done so much open water swimming, in part. But I’ll do it now. Quantify, quantify, quantify. I remember back in the day doing serious pool workouts with some hardcore swimmers in the early ‘80’s, pretty much cruising along at 25-27 minutes/mile for 3-4 miles. I can see doing 2 miles in an hour before too long.

I’m terrified.

Absolutely terrified that I’ll go right back to my sedentary, decadent ways, and that this “comeback” will end like all the others, with a long string of DNR’s. It’s been so long, and my bad habits have become deeply ingrained. Realistically, I’ve got no chance.

Nevertheless …

November 12, 2007

Monday, November 12, 2007

Ran from home. Should have stretched, but I wanted to get out in time for the sunset. I’ve only run about 3 or 4 times since The Running School, and it shows. Ran the standard Mountain Road loop (3.2 mi). Didn’t wear the HRM, but I spent most of my time near 90%. Hilly run, 90% is pretty much all I’ve got. 9:23, 9:01, 8:42 (27:07), 28:00, 28:56. Wheezy, fat, heavy, but what a nice day, eh? I figure with a stretch, quick warmup, flat course and cool weather I could go 25-26 minutes. 25 would really hurt me, but, what the hey.

I’ve been thinking of appropriate goals if this comeback doesn’t fail like the 25 that came before it. I’ve got one. By my 50^th birthday next December, I want to see 100 sunrises and 100 sunsets. While running (or swimming, I guess). Got number 1 tonight!

Do you know I haven’t raced seriously in about 10 years? My last really serious racing was from 1992-1997. In 1997 I was 39 years old, and was still pretty close to most of my PR’s (15:05-2:47). Next December I’ll turn 50. Here’s a goal – get some serious racing in while I’m still in my forties. If I look at a peak racing season from late October to November, I can use 5 ½ months to readjust to the lifestyle, then use a full 6 month peaking program from May-October. If I can stay healthy and motivated, 17-18 minutes for 5k is possible. And I have to do some triathlons, just for fun. Which race do I most want to do? Survival of the Shawagunks. And a trip back to Wineglass marathon would be fun. Ran 2:54 in 1982 and 2:47 in 1992. Still regret missing 2002. Got any sub-3’s left??? Hey, here’s another goal – beat that other guy with my name and age. Yeah, that’s right, the one from Gilford. It’s a big state, but it’s not big enough for the two of us. And it's not that big a state either.

November 11, 2007

Sunday, November 11, 2007

Drove to St. Johnsbury, VT today to check out the pool at St. Johnsbury Academy. Nice pool, 25 yards, 3 permanent lap lanes, good hours, very cheap ($20/month, more if you want to use the other facilities, including an indoor track!). Chlorine. Warm water/air. Downside is that it’s almost 40 friggin’ miles away. That’s 10 bucks in gas each swim! Plus the damn carbon. I’m going to check out the pool at four season’s aquatic in Lisbon. It’s 15 miles closer, and they use a saline purification system which makes too much sense not to try, especially as most of my swimming has been done in salt water.

Swam 1650 yards in about 35 minutes, mostly loafing. I normally don’t count laps, but thought I would use Kerry’s alphabet method for fun. I modified it a bit, using only foods which then needed to be mentally combined into an Iron Chef style meal. There was quite a fruit phase with quince, raisin, sloe, tangerine, ugli fruit, valencia orange, watermelon (which is where it ended, with x-salad). After 26 laps, the food had to double (blueberries, carrot cake). Anyway, I took splits at monkey brains (14:40) and zebra steaks (28:05). I think the gaminess really balances all the citrus. As most of the laps were just sightseeing with the pull buoy, I did a few 50’s afterward in about 45, just to kick a little. Shoulders began to tire over the last few laps. Nice.

Man, did it feel good to swim! If I’m going to train this winter and race next year, I need to swim more than I need to run. In fact, if this whole cockamamie scheme is to have any chance at all of succeeding, I need several winter training options. I like training at odd hours, but I’m too much of a pussy in my old age to run at night during winter in the “grand bois du nord.” Swimming, running, snowshoe running, skiing, treadmill, trainer … I need it all. I have a garage kept at 50-55 degrees all winter, so I could set up a treadmill and mag trainer/rollers there easily enough. All I need is snowshoes, skis, treadmill, bike and trainer. Well, I’ve got a bike, sort of. It’s a circa 1980 panasonic sport in near mint condition. 5 bucks at a yard sale five years ago when my son needed transportation to summer school. Impresses everyone at the bike races. I have swimming goggles and running shoes too, so I’ll go with those for now.

Weight 175 lbs