January 27, 2008

Sunday, January 27, 2008
8.0 in 67:27. 34:33 out, 32:54 in (mile 8 in 8:01). Didn’t feel that great, but the pace was reasonably quick for a pretty easy effort, especially with most of the road still coated with packed snow/ice. Another bright day, about 25 degrees with a little cross breeze and stunning late afternoon mountain views. Any time I can wear shorts in January it has to count as a good day.

January 26, 2008

Saturday, January 26, 2008
Obviously, I missed something. But I think I might be a little closer to figuring out what’s been wrong. While I’ve been feeling crappy since early December, in addition to a general feeling of physical exhaustion and emotional ennui, there were both specific and non-specific physical symptoms suggestive of autoimmune problems. For example, my sinuses would go haywire at random intervals throughout the day and there were signs of systemic inflammation, especially around old injuries. Since getting my tooth repaired on Monday, I could definitely feel all the symptoms fading. Except the damn sinuses. In fact, after swimming on Tuesday, my sinus irritation dramatically increased and stayed that way for the next two days. Noooo! If something in the pool does this to me, I’ve got a problem. After a couple days thought and rest, though, I found a simpler explanation which I and Occam prefer. Although the sinus irritation/inflammation was exacerbated by the pool water, it was probably caused simply by the dry winter air. Easy solution, I broke out the old neti pot to cleanse, soothe and moisturize the sinuses. Within two days I felt 90% improvement. The real test will be the next time I swim – I should rinse the sinuses out immediately after swimming and, with a bit of luck, I’ll be able to make it to spring on my original nose.
Ran 6.2 miles in 52:25. 22:05 out, 5:55 for 0.7 mile loop, 20:58 in, 3:28 for last 0.4. Feeling fine. Cool, 18 degrees and clear. Great mountain views near sunset.

January 23, 2008

Wednesday, January 23, 2008
It’s 4:00 and I just put on my running shorts, then started giggling. I’m going to run!!! YIPPEEE!!!!

I’m a little nervous, though. During the last week (mostly) off, I’ve developed those running injuries I expected to occur, oh …., while running. My knee and hip both hurt. Note to self: when you don’t run, you don’t stretch. Later.

Back. Everything felt fine after the first mile, so I took the down and up 5.1 mile o+b. Today is probably going to be the nicest day of the week, up near 25 degrees and snow squalls alternating with bright clear skies. We’ve gained a lot of daylight since December. It now stays runnably light out until about 5:15, a gain of about half an hour. 12:36 (1.4 mi.), 9:10 (21:46 out), 9:40, 11:25 (21:05 in). 42:51 for 5.1 miles, mostly easy, but a lot of tempo running on the way back. It felt wonderful to run hard. I can’t wait to race. I can’t wait to HAMMER!! WOOO-HOOO!!!!

Then I’d have to back off the pace a little bit – one slip on the ice and I'll have a real injury. Excitable boy.

Coach’s Quote of the Day: “When in doubt, always err on the side of ‘rest.’”

January 22, 2008

Tuesday, January 22, 2008
Thank you Dr. Rosenberg. The minute he patched up my poor broken tooth I felt a tangible sense of relief and wholeness. It was as if there was a slow leak of energy leaving me feeling depleted and without reserves. I hope this gets me back to normal strength.

Swam 3700 m, 72:57. I lost count of 500 m blocks, thinking I had done 3200 m, but the watch doesn’t lie. 10:03, 9:34, 9:38, 9:46, 9:48, 9:59, 9:56, 4:13. Arms felt great. Breathing was smooth. Water was slippery. Swimming is fun.

January 17, 2008

Thursday, January 17, 2008
It’s 8:00 and, for the third night in a row I’m off to bed before 8:30 without running. As my pappy once told me “if it ain’t broke, don’t fix it. Something’s broke.” About 5 days ago I began to feel the same energy-sapping symptoms I’ve spent much of the last 5 weeks fighting. Well, last time I fought it until the holidays, and the rest I got then helped me a lot. So I decided to get the rest in early this time, and I’m so exhausted by the end of the day that I would be struggling mightily to get out to run anyway. But the real question is ‘why?’ I haven’t been sick three times in the last 10 years, now I’m chronically ill with vague, inconsistent symptoms, including auto-immune responses. I get the feeling something is fucking with my immune system and last night I think I figured it out. Too bad it makes me seem like a dumbass. About 5 or 6 weeks ago one of the furthest back crowns on one of my molars broke off. It didn’t really bother me, though, so I did what I do best. I ignored it. Despite the good sized hole in the tooth. Dumbass. Anyhoo, the rest of the story writes itself. I can feel it gently throbbing as I type. Fortunately, I’ve got a real good dentist down in Concord and I’ve got a Monday appointment. I’m happy at not having to miss school. I hate missing school. Until then, though, I’m taking it easy and listening to what my body is saying (Sleep! Bake Cookies!). What the hell is it with the cookies, anyway? I made 70 cookies tonight to bring into school tomorrow, because the 50 I made last night went so quickly today. I’m not feeling well! I’m tired! Must bake cookies! Wahhhh!!!! Freak.

I’ve been too tired to glog. I hope my three readers aren’t worried; this is just a tiny little bump in the road. There are much harder things ahead.

January 14, 2008

Monday, January 14, 2008
Swam 3200, 61:57.
500 m splits: 9:55, 9:39, 9:37 (29:11 out), 9:29, 9:34, 9:43 (28:46 in, 57:57 for 3000), 3:59 (61:57 for 3200). Each of today’s splits was within 5 seconds of their counterpart from last Thursday (29:12 out, 28:37 in). I probably swam a bit easier today, but took longer taking my splits, as most of the lights were off and it was hard to see my watch.

My left shoulder is feeling much better – it used to begin crapping out between 1 and 2 miles. Now, I only feel a little twinge every now and then. Stroke refinement probably accounts for part of the improvement, as does increasing strength and plenty of (swimming) rest the last couple weeks (I’ve run 14 days out of the last 16 and swam twice).

January 13, 2008

Sunday, January 13, 2008
Easy 3.2 at sunset. This should be the last warm day for a bit. It was cooler than the last 4 or 5 days, probably about 30 degrees, but a warm 30. Everything feels pretty good, but lets hope the left foot doesn’t go hinky. It doesn’t quite hurt, but it feels a little stiff.

I spent much of the weekend cooking. Soup, jambalaya, latkes, roast pork with turnip and horseradish mashed taters, oatmeal cookies, mixed berry jello with blueberries. Food good. I’ve got all my lunches and most dinners for the upcoming week prepared.

January 12, 2008

Saturday, January 12, 2008
4 miles mostly easy at 12:30, followed by 3.2 miles a little uptempo at 4:30. 8:37, 8:27, 7:27 (24:31), 25:05 (5k), 26:08 (3.2 mi.). First double workout! Bring on the hgh! The second run felt better, but I got to meet a dog during the first. About 1.5 miles into the 2 mile out and back loop, a boxer came out of his yard just after I passed by. He gave a couple desultory woofs, then went back to his yard. I told him I’d be back in about 10 minutes, but he didn’t seem to be listening. Evidently he was, though, because on the run back he was waiting for me. Fairly young male, looks to be 12-15 months old, territorial but not exactly sure of where his jurisdiction ends. Nice looking dog, and certainly not vicious-seeming, but not a dog I’d turn my back on. I slow down, say hi and wave as I approach. He barks and starts circling around, gives a little test nip toward one of my heels then begins to circle for another go-round. I don’t think so. I stop, square up facing down directly at him, walking slowly toward him, point my finger at his face and say “Back off Dog! The road belongs to me!” After a moment of doggish thought, he seemed to remember something he left buried in the yard and trotted off. Alpha dog my ass, Pup.
Woof!

January 11, 2008

Friday, January 11, 2008
School was canceled today. Something about an early morning ice storm. I kept busy most of the day and got out to run at about 5, just as the last vestiges of dim light gave up their day-long losing battle. It was steady precipitation throughout the day, beginning shortly after midnight with a couple hours of freezing rain, followed by 2-3 inches of snow, followed by rain, then maybe some sleet. By 8:00 most of the new snow had been mushed into slush, then formed into ruts, destined to never be frozen solid, due to the freezing rain which was obviously thinking of changing into plain old rain. By 5 o’clock the wind was blowing steadily at about 25 mph, but it was pleasantly warm and I ditched my hat and gloves before the mile mark. After the first mile my legs began to feel strong and rested from taking the day off yesterday, so I decided to go long, from 5 to 7 miles. My road was mostly clear of ice, as it gets some traffic on Fridays, but some of the more shady sections were a little icy. When I got onto Hall Road, though (the big downhill), it was downright hazardous in spots. I’d be running along, nice and comfortable and easy, the road seemingly clear and smooth …. …. too smooth. Black ice smooth. You may be familiar with the feeling in your car, when you suddenly realize you’re not really in control – you’re just hoping to make it to the next patch of road with enough friction to control yourself. If the entire run had been like that, it would have been a real pain, but it was only a few sections of the road. Other than that it was a beautiful evening, just about perfect running temperature, and plenty humid with the rain. I think it stopped raining about halfway into the run, and I’m sure it was getting warmer. The visibility was pretty good – the diffuse lighting from the high rainclouds provides a nice even light, but I had my handlamp with me. At one point, I clicked it on to check a questionable section of road, but “click….” and no light. So, naturally, I pointed it at my eyes and tried again. This time it worked just fine, nice and bright, right in the old retinas. I immediately broke out into raucous laughter at the stoogeness of it all. Now of course, I’m running at night after an icestorm on mountain roads. Blind. Might as well do some bounding and springing drills. Excellent.

I added a couple miles extra after the 5.1 mile loop, and would have run more, but a little voice was nagging me, saying “save some running for the weekend, dude!” I wonder what it feels like to run in the daylight. Then I made some latkes for dinner. It was my first time, and I was nervous. It was a very traditional recipe, though, and they turned out incredibly delicious. It literally took me back in time to my childhood, eating my grandmother’s potato pancakes with sour cream and applesauce. The taste and texture was exactly the same, bringing back a flood of memories and feelings from my childhood. I can’t wait to make these in class with the kids. The latke lab.

Miscellaneous notes after yesterday, which marks the completion of two months of training (began 11/11). 250 miles total; ¼ of the way to my six month goal of 1000 miles, after 1/3 of the time, right on schedule. Weekly mileage trendline maintaining y=0.1735x+25. 58 days trained, 3 days missed. Beginning weight 175, current weight 164. And as a final note, I cannot remember the last time I saw a doctor (not counting dentists), but it may have been 13 years ago. The secret to good health – stay the hell away from doctors and hospitals.

Knock on wood.

January 10, 2008

Thursday, January 10, 2008
Swam 3050 m, 58:50, then they began flashing the lights on and off. 500 m splits: 9:54, 9:42, 9:37 (29:12 out), 9:29, 9:29, 9:39 (28:37 in). I was going to go another 5 laps and call it 2 miles, but the club owners obviously forgot to give me extra time. I was doing a lot of stroke experimentation, mostly pretty subtle stuff involving the hands, wrists, feet and ankles, but also some other, more profound mechanical adaptations. At about 1300 m I hit upon a sweet combination which made 9:30 500’s feel easy. I kinda wish I had gotten here a little earlier.

January 9, 2008

Wednesday, January 9, 2008
3.2 miles at night. Not as late as last night, more like 8:30. It wasn’t quite as warm as yesterday, but it was still about 40 degrees at runtime. And blustery. Like 60 mph gusts (I’m only about 10 miles from Mt. Washington) during the late afternoon/evening. Figuring the moon’s light wouldn’t be much more robust than last night, I brought the light, and it’s a good thing, too. There were lots of branches and trees knocked down, so the road, ordinarily smooth and pothole free, now had occasional sticks and branches strewn about. It wasn’t too bad, really, but I was glad to be able to see when I needed to. Car count = 1. Stupid traffic.

Running Blind - January 8, 2008

Tuesday, January 8, 2008
3.2 miles very easy at night, no time.
It was ridiculously warm today, actually over 60 degrees – too warm to run. I waited until 9:30, and it had gone down to about 45-50. It was mostly clear, so I left my little headlamp home (I took off the strap and carry it in my hand if I need to see the road or alert vehicles, usually no more than 10 seconds total per run, on average), assuming there would be plenty of light from the moon and stars. D’oh! New moon tonight. I learned that the stars alone don’t provide much light, especially with low-lying mist from the warm weather sublimating the snow. I’ve got pretty good night vision, but for most of the run, especially in the low sections, I couldn’t see the road or my feet at all. In many places I was running by feel, trying to sense the crown in the road, the only light being a faintly lit “V” directly ahead of and above me, where the trees opened up to the sky. I ran easily and even felt pretty good after warming up. In fact, it was a prototypical recovery run, leaving me feeling much better afterward than before. Tonight’s car count = 0.

January 7, 2008

Monday, January 7, 2008
Warm, overcast, slightly after sunset, but not dark yet. 40 degrees and calm.
3.2 miles quick in 25:15. 8:21, 7:50, 7:47 (23:54), :40 (24:34 for 5k), :41.
Compare from 12/30 - 8:12, 8:15, 7:27 (23:54), :45 (24:40 for 5k), :50 (25:30 for 3.2)

January 6, 2008

Sunday, January 6, 2008
5.1 miles (my new favorite run), 41:30 (8:08 pace). It was warm out today, somewhere in the mid-30’s. My road (the first and last 1.4 miles), while not completely clear or dry at all, had plenty of nice (albeit sandy) asphalt to get into a quick rhythm on. The rest of the run is on roads which really don’t get winter sun and almost no traffic, so they still had a good thick layer of snow. It’s a long steady hill, though, and the town is on the ball, so there was such a heavy layer of sand that it was a most excellent running surface. I changed heart monitors, and kept the HR locked on 140 for the entire downhill run, after using the first mile as a warmup. 8:41, 7:40, 4:04 (20:26 out, 8:01 pace). Looks like a negative split is out of the question.
My plan was to keep the HR near 145 on the inbound (uphill) run, and that’s pretty much how it worked out, with a few spikes to 150 on the steepest sections. 145 is a mostly comfortable pace, and I was able to maintain a decent pace up the hills and a pretty hot pace on the downhills. The splits back were 4:53, 8:21, 7:49 (21:04 in, 8:16 pace). Not half bad! Only 38 seconds slower on the run back, with about a 250 foot climb over the first 1.8 miles. I thought I would feel tired today, and did for the first half mile or so, but once warmed up my legs insisted on feeling good, and begged me to let them run fast. The best thing about winter training is running fast in the spring. I am now officially cautiously optimistic.

I used to be a good hill runner – my specialty, actually. They don’t kill me anymore (read November entries for a reminder of when they did). Once I get my long run up to 13 miles (scheduled for March), I’ve got a 13.1 mile loop which climbs Prospect Mt - 900' climb over 2.1 miles. Big fun in the spring sun.

January 5, 2008

Saturday, January 5, 2008
8 miles easy, 70:14. 8:14, 9:16, 9:13, 9:19 (36:02 out), 8:26, 9:25, 7:56, 8:25 (34:12 in). Nice day, about 25 degrees with no wind. It wasn’t warm enough to melt the snow on the road, but it was warm enough to make conditions slushy and slippery (but at least a dry slushy – slippery but the feet stay dry). It doesn’t make a big difference on the downhills – I’m used to slippage, but it makes the uphills impossible to maintain a decent pace. The HR was between 129 and 140, mostly about 132. Very comfy indeed.

January 4, 2008

Friday, January 4, 2008
5.1 miles, 26:00 out, 24:28 in, 50:28 total. Mirror Lake route (out=down, in=up). I really like this route. I left to run at about 7:45, and it was completely overcast, very dark, almost snowing, the air heavy with moisture, laden with snow. It snowed lightly throughout the day, and sometimes during the run I could feel tiny stinging sensations from small particles of frozen water hitting me in the face, but mostly it was a very quiet, peaceful run. It was comfortably warm, about 20 degrees, maybe 24, with just a gentle, almost caressing, breeze, so I ditched the windbreaking jacket and ran with 4 soft layers: thin synthetic, thin thermal, thick thermal, cotton high neck long sleeve. I always wear gloves to start, but they usually come off within ½ mile. Even yesterday, they came off for most of the last half of the run, and it was -10 by the time I finished. I didn’t mention it in the log yesterday, but I noticed how very much harder it is to run when it gets down to -5 or less. I could feel my HR greatly elevate just to keep warm – it felt like tempo pace to run 10 minutes per mile. Today felt much better, and without the windbreaker, there was no fabric rustling – the only sound for most of the run was the squeaking of my shoes on the hardpack snow and the gentle sounds of my breathing. And I ran really, really easily! I’m not a fan at all of running “junk” miles, but tonight it felt wonderful to run effortlessly during a pleasant evening. I also did an easy set of form drills, high knees, butt kicks, wall slides (the kids call it either clydesdales or prancing ponies). I only saw three or four cars overall, and none during the middle 3 miles.

It only got down to -22 last night, but there is a long warming trend coming up. It’s actually supposed to be in the 30’s and 40’s for the next 7 days! I’ve already run 6 out of the last 7 days (31 miles running, 4 meq swimming), but if my gouty left foot can handle it (it hurts just a little after today’s run), I should get some nice running in over the next week. Tomorrow ends week number 8. First 7 weeks logged 22, 28, 26, 28, 35, 28 and 28 meq. An 8 miler tomorrow gets 35 for no. 8. Weeks 9-12 are scheduled for between 35 and 40 m/w. Next week starts one double workout per week!! I love double workouts!!!

January 3, 2008

Thursday, January 3, 2008
3.2 miles just after sunset. 30:15. Brisk, -5 degrees, no wind. Tonight is expected to be colder than last night, one local forecast was for lows between -25 and -10. Whenever they give a range like that, I know which to expect. I’m going for the -25. Maybe I should start my morning runs tomorrow. Oh, yeah! I’m definitely going to do that! I’ll play darts tonight, then get up at 4:30 so I can enjoy the unique pleasures of a run in the predawn 25 degrees below zero darkness. Only 57 degrees of frost? Pah! I don’t even wear a shirt until there’s more than 60 degrees of frost. Bring it on! (Really, though, I won’t get out of bed until after 7 – zzzzzzzzz)

Random notes
Last 7 days = 40.1 meq, 26 running, 14 swimming
Mileage goals: January – 160, February – 170, March – 200
Previous mileage goals: November – 70 (actual – 73), December – 130 (actual – 132)
Daily goal no. 1: Stay healthy
Daily goal no. 2: Have fun

January 2, 2008

Wednesday, January 2, 2008
Swim 2000 m, 39:55. 400 m splits: 8:12, 7:38, 7:33, 7:32 (30:57 1600). Easy 400 m cooldown in 8:59. I’m feeling a hankerin’ for a sub-30 minute mile. Sounds like a great tempo workout.

A cold front came into town today. The temp dropped from something like 25 this morning to 7 degrees at 3 o’clock. After tonight’s swim (8:00) it was -1 and right now, 9:30, -13. Looking for -20 by morning, with a high near zero for tomorrow, if things break just right. I’ll be running outside tomorrow.

2008 - Year in Review

Let it not remain unsaid that I never jumped on or off a bandwagon, whatever the hell bandwagons are. Wagons with bands in them, perhaps.

But other bloggers have done year in reviews, so I will also, just to be like them, if a bit stupider.

It's been a sweet year, although I slept through most of it. I slept about as late as I can - about 10:00, enjoying some pleasant semi-directed dreams. It is currently half past noon. I had a very satisfying cup of coffee, Hawai'ian Macadamia Nut, with one the banana peanut butter muffins I made last night. I'm now starting a second cup, this time decaf hazelnut, with a second muffin. It started snowing lightly about half an hour ago, but seems to have stopped. Looks like nice running outside. I'm undecided whether to swim and run today or just to run. I haven't had the car out of the garage in two days and I like it. I may run long again today, even though it would be reckless. I'll have to decide soon.

Other than that, I just saw a documentary on the telly which clearly showed that it wasn't Bill Rodgers or Frank Shorter or Steve Prefontaine that inspired two generations of American distance runners. In 1965, well before any of the previously named runners achieved notoriety, Elly May Clampett took up jogging in front of a national audience. Uncle Jed told her "you're showing more meat than a butcher's window." If I had a nickel ....

Large hunks of ice are falling off my roof, raising quite a racket as they try to startle me into mistyping. It takes a lot more than falling ice to scare me.

So that's about it for 2008. A very good year, but not quite great. I give it 8 out of a possible 11 Nobel Prizes.

Easy 5.1 mile o+b Mirror Lake at sunset. 24:41 out (major downhill), 23:34 in, 48:15 total. Snowing, little wind, 26 degrees. I picked the distance because 1) I felt good, 2) it's a nice loop, and 3) it represents the average miles per day scheduled for January.