Friday 013114

AM – first world problems with planes, trains and automobiles … I awoke at 4AM (Eastern).  I did the morning check of email to see that my 7AM flight out of Westchester Airport had been cancelled.  I had been rebooked on a flight back to Denver on Saturday that took me through Atlanta and Detroit. 

I was pretty bent to get back to Denver today as I am supposed to head camping with the number one tonight (including snow caving tomorrow night).  I quickly got on the horn with the company travel group and after about 30 minutes we found a flight out of La Guardia that would get me home at actually an earlier time and without a connection.  So it was off the car to buzz into the Bronx.

Delta Terminal C at La Guardia has outfitted the place with Ipads for everyone.

So I saw how my mood swung from being pissed and frustrated about my travel – as this was a particular instance where I felt it was important to get home to support an activity my son has wanted to do for a long time, to … “oh, home even earlier?  With no connection?  And an upgrade thrown in?”  I probably would not have given the roller coaster ride of emotions any thought 25 years ago, but I guess middle age brings a smidgen of introspection on that sort of stuff.

The NY skyline taken with my phone through a dirty plane window as we took off.

I got home.  It is always good to get home but this time it felt really good.

No running.  Getting home and turning the boys around to get up to Tahosa was the task and to put in 3 miles or something would have been just forcing it for the sake of saying I did it.

Had a young minister sitting next to me on the flight.  Reminded me of this one a friend of mine shared with me recently.

Thursday 013014

5 attributes of winners.

Okay, even though the country is becoming more obese, at least more dudes are breaking 3 in the marathon.

The old man in me was coming out yesterday.  My thought when hearing how horrific it was kids had to stay in a school overnight because of winter weather conditions was “how the heck did we ever pioneer across this country?”  Ah well.  Related… Godin’s post today, and a push back on the “if you can’t accept me at my worst you don’t deserve me at my best” culture where everyone gets a trophy (thanks Adam).

While I contemplated that first world problem, I saw the contradiction in how it has been tough this week to get out of the bed.  Slow to go this AM.  5 miles on the mill, with 5 x 3 minutes in there at “5k pace.”   Listened to Alan Webb’s interview on CompetitorRadio about “retiring” from track and jumping into tri.  He does make an interesting point:  the last two US HS kids to have broken four in the mile came from a strong swim background (him and Lukas V.).

Love this shot from a recent post on RunninginCork.

Strava users, checkout VeloViewer … and the rivals tab.

Head back tomorrow.  And then up to Tahosa for snow caving over the weekend.  But I ought to have time to pick up the next sign that I am becoming an old man:  my new prescription glasses that are “progressive frames.”  Some how I am pretty sure that is not a reference to Rush’s Moving pictures album.

Long work day. 

Wednesday 012914

AM – high gravitational fields around the bed, but broke out of orbit and got 4 easy on the mill in the AM.   Blowing out a good amount of cold related snot still. 

The FDA thinks Aleve is better than other NSAIDs.

One twin gave up sugar, the other gave up fat.

Denver East prep star Cerake is going to OSU.

PM – 6 miles on the mill easy.

Busy work day.

Tuesday 012814

I had a bit more of a window this AM, and thought I would get up and get a run in.  Nope.  Slept in.  I gave myself that justification as the cold has settled into my chest.  Somewhere I rationalized that an extra hour sleep was necessary to fight that off.  I woke up an hour later and still had the cold.

Nice write up on pack burro racing by Hal.  Damn that race still stings.

In the evening … I am not real keen on running in the dark here.  The roads are narrow, busy, cold and dark and so I am opting for the mill.  I still think I can “outperform” my “outdoor” self on a mill, so the times for some distance mean little to me there.  It is more about effort and time at effort.  Mile warm up, then 2 on, mile off, 2 on, mile off, 2 on mile cool down.  (8:03, 6:04/5:53, 7:45, 5:56/5:45, 7:52, 5:55/5:39, 8:01) – or “10” just under 67 minutes.  For what is worth, my arse hurts less on the mill.

Really, it is crazy what this kid is doing.  I think if he cracks people are going to lynch AlSal.  I guess if Galen can run 3:50 for a mile, running 30 seconds a mile slower than that for repeats is not that big a deal … I mean, I am aware of a good number of guys who would do 5:10 mile repeats when they were about 4:40 milers. 

But none of them did that 15 minutes after PR’ing at 2 miles. 

Side note, one time Boulder local and RD of the USATF XC here in 2007 Pete Julian is in the video, milling around AlSal.  Dude is cutting some serious teeth.

Okay, maybe more insane that I watched the whole thing  but … hotel living …

… which was better than the option across the street which was karaoke ….

Monday 012714

Took a cold pill before I went to bed and I slept hard.  I thought I’d be up around 5 as I hit the rack around 9, but I slept right up until 7 AM.  Given I was to be heading out to meet my work team at 7:30, no run was going to occur in the AM.

Off to the local office … this one … Norwalk CT.

… yeah … living the dream.

I was able to get a bit of clock time in the evening and managed 5.5 on the mill in 40 minutes before heading out to the corporate weenie dinner.  Not sure if that is really 5.5 or not but I know it was 40 minutes and mellow – the HR was sub 150 the whole time. 

Vaughn looks ready for next months XC race.

Cranny is going to Stanford.  I think that choice is the best.  Sure, we’d all like to see the local girl go to CU but completely get that choice.

Sunday 0126

Did the Tradition Run this AM in Meriden.  The run has been going on for 45 years – that is impressive.  No registration fee, no results, but start line, a finish line, folks out doing splits at the mile markers, a finisher’s patch and munchies afterwards.  Very much an “old school” feel

I got to the event a bit early and after signing the waiver, I decided to head up the course to see what I was getting into.   5k with about 800 feet climb … in many circles no big deal but I find an 800 meter race with zero climb to still be one of the most painful things I can do to myself.

Check in
Memorabilia from the last 45 years.
You can see the finish from the start.
 Start before everyone showed up

I started my jog up the lightly snow covered road.  It climbed pretty gently up to the public watershed for the town, and then pitched for the last mile at about 10% up the basalt ridge.  Classic CT geology.  I thought I’d get a mile in or maybe two, but I then got the itch to do the full course up before the race.  It would leave me only about 5 minutes before race start, but given the low key nature of the affair, I was good with that.  Plus the warm up gave me ample time to blow out the snot that had filled my head on the over night. 

It was cold.  I talked to TZ this AM and she was telling me how much she was enjoying 50 plus degree days with no significant winds.  Here the temps were in the low teens, and the wind was biting and pushing the perceived temp down to single digits, maybe even negative.

The run finishes at Castle Craig …

After the 10kish “warm up” I quickly did a change of shirts at the rental car, hit the port-a-potty and made my way the “un-race” start.  Not a race but there was a starters pistol.  Off we went, and probably for maybe the fifth time in my racing career, I specifically held back and was able to do it.  As a result about 15 guys pulled ahead pretty quickly.   After about a quarter mile, I started to reel in a couple of guys.  I’d measure my effort for a moment against theirs and move on as appropriate.

At about the 1.5 mile mark I came up on a kid and started running with him.  He had a hitch in his giddyup that was obviously not natural and causing him some issues.  I asked if he was okay and he said he had tweaked his knee cutting firewood the day before.  He was contemplating heading back down as to not damage it, but then admitted he was not really trying yet.  Umm, okay, thanks.  As the hill started it true pitch, he said, “well I guess I will try now” and he did take off.  He ended up second and almost caught the “winner.”

I grinded up the hill – not feeling particularly great but not bad either.  I was making ground on the next guy up the hill but when we’d hit some flatter sections (or even short downhills) he’d reestablish the gap. 

I crossed the line in 23:57 – which was a bit better than the pre race guess I had of sub 25. Fourth I guess. I think the run has gone as fast as 19 and change but it is a bit hard to tell given the lack of concern about results.  It was a fair effort – I was not over the top hands on knees aerobically crushed but I had worked up the hill.  I had hit the mile in 6:53, 2 miles in 14:20.  No Fast and Flurrious but a fair sub I guess.

Fun event.  Post race sheet cake, milling around and “awards.”
 

It is fun to see the connections people have at these events – particularly when I know no one.  You can see the guys that have been going back and forth at each other for weeks, months, years … checking on each other post race, getting the war stories, and then making the talk about families, friends, and upcoming adventures.  I knew no one at this race today, but I sort of knew all of them.

I jogged back down and tacked up some miles to get to 70.1 on the week.  14.1 on the day.  Good week, with 3 good efforts in there – harder strides on Tuesday, tempo on Thursday and today’s effort baked in a longer run.  I expect this next week to be a bit less on the miles given the work travel, and the weather, and the location … and then when I get back to CO I am up to Tahosa for some snow cave camping.  All good.  My right arse cheek is still pissed with extended sitting, like in a car, or a plane or at a desk.  Ugh.

550 push ups on the week (1155 on the year).  150 unweighted GS.

… and Rupp ran an 8:07 two mile.  And then does five mile repeats afterwards, with the last at 4:01.  I cannot even wrap my head around that.  Yes, we need to ask if he is clean.  Not because we are questioning his character, but it is because the character of the sport is already questionable. 

Saturday 012514

- note, poorly written on several fronts, but the one that pops out at me the most is the lack of maintaining a particular tense.

AM – not sure what to expect on a cold and windy New England morning, I decided to join a group local to the area I was staying in  – the Silk City Striders.  As a kid growing up here (and a runner) I was somewhat aware of this group but I never ran with them. 

A small group of folks gathered in the lot.  I delayed getting out my car to the last minute given the low temps and winds, and hoping to savor every minute of my DnD.

I approached the group and a tall older guy greeted me.

“I don’t know you.  Are you new?” 

I introduce myself as an out of towner and he gives his name as Bill.  The typical runner questions start.  “How many miles do you do a week?”  Even those these folks are runners, I look to evade the question the same way I do with non-runners.  “Oh, it varies a lot.  Sometimes zero, sometimes some nutty number.”  Bill won’t have it, and presses.  “So what do you average?”  I retreat more, “oh I am not sure, I don’t always track it” (complete lie).  Bill looks at me slightly unimpressed with my answer but he still welcoming and interested.  Soon he, two others and I are jogging down the road at a very relaxed pace. 

We converse on the things runners talk about:  What are you training for? Are you over that injury Sue?  How’d that last race go?  Wait, should we go right here?  Wait, you are from Colorado?  How’d do you like the Broncos?!

They conclude their run after five miles, and I tack on another 7.1 on an the East Greenway Trail.  I think it is better called a path as it is paved than a trail, but whatever.  I recall runs on this path … a million heart beats ago, 20000 miles ago, countless breaths, and probably billions of calories.  I ponder if I have had that much occur, am I really the same guy or am I just the same shell but older? 

The going is slow in the cold and the snow.  I wonder at how a place that was the place of my life for my first 18 years feels so foreign now.  I know where the roads and the paths go, but I the road names are forgotten until I see them.  Oh, yeah, that is Spencer Street.  Forgot that.  Of course.  How did I forget that?  It is like a different country.  Except they use the same money, drive on the same side of the street, and well, they do talk a little funny. 

I wonder how it can be that I was from here, but realize how stupid that sounds.  It feels so unlike what I am.  I guess I have been in Colorado more cognizant years than I was in Connecticut. 

Last night I went to the restaurant that I worked at as a teenager.  Many places have come and go, but Ellington Pizza is still there.  I wandered in, taking my time to stare at the menu at the to go counter – taking in the place more than the menu.  Some things are in slightly different places, but the primary standards are still there:  the oven, the prep counter, the cooler. 

A young girl looks to take my order, probably put at unease in that I am scanning the place like I am casing the joint.  She is naturally pretty, but she has subscribed to some magazine cartoon version of herself.  It is almost clownish.  He eyelashes look painfully large.  She has squeezed herself into a shirt to push her breasts up that look makes it look like they are about to pop like some oversized blister.  I tell her I need another minute and she goes back to styling her hair in a mirror above the bar.  I desperately want to photograph all this but I realize that  if I whip the camera out and start snapping shots, shit will get real weird – mostly because I am acting weird, tired from a day of travel.

The chatter behind the counter is Greek.  Ah, that is familiar.  I ask if Steve Loulakis is in and the girl gives me an odd look.  She replies, “ah, no.”  I have no idea if she knows Steve or not, so I drop the topic.  I order the meatball grinder, thinking I will save it for lunch for Saturday.  I got back to the hotel and consumed it quickly.  The taste is wonderful and full of memory from years gone by.  Good stuff. 

I am glad that little Greek pizza places still exist in CT.  I wish that there was such a thing in CO.  But then I am glad there is not.  But it was nice to visit here after not being through those doors in 25 years.

I am surprised how much conservative based talk radio is on for a blue state.  Maybe it is everything on the AM band. 

After the run this morning, I head over my Dad’s.   We go to lunch (since I ate mine last night).  We head to an old haunt in Coventry, the Bidwell Tavern.  Again, I want to take a bunch of pictures, but I am sure the patrons are not so interested in that. 

     

The Bidwell is still its incredible warm place, welcoming with its many taps, and alarge wood burning stove 3 feet from the bar. We chat for a couple of hours, conversing on family, what his next chapters will look like and the wading a bit more into the uncomfortable details adults go through when you know you are closer to the end of days than the beginning. 

Also relearned in the evening that watching local news shows are hardly ever a good thing.

Debating if I go do this tradition unrace run tomorrow AM or head up to the Nipmunck trail instead.  Currently leaning towards the unrace as it will get me more south towards where I eventually need to be, and it ought to push me more than a slog.

Friday 012414

Pikes 2014 entry info is up and it has changed a little bit.  The qualification window shortens from 3 years to 2, and half marathon qualifiers got five minutes faster (to times that don’t seem that fast to me today but will probably be a significant challenge at some point).

Another British runner who kept it fun passes away.  Somewhat related, the most recent podcast of Marathontalk has a rerun of a segment of an interview that they did with Chataway.  Good stuff. 

Great interview with self coached marathoner Scott W.  Clearly reminds me that I am just exercising now more than training.

Pressed for time before heading out to the east: 4.2 miles.  Thought as I headed out that I might get some harder work in but I could not seem to muster myself up for it.  Poor excuse.

Bullet proof coffee:  best review I have seen yet.

Thursday 012314

3.1 miles with the Lucy dog.  Thought I would turn around right out the door and tack on but ended up chatting with TZ on a variety of matters.  Got out an hour later for another easy 7.2. 

My last BOSTAC meeting (I think) tonight.  My term is technically up at the end of March.  I did not reapply for another term.  I enjoyed being a part of the committee and I learned a lot about the town and the process.  I was pretty sure I would go around on this just once.   I have had the thought that it is good to have some turn over in these committees -- and it is probably time for me to focus on something different.  I will stay apprised of the OSTAC events as I can as it is completely open to the public, and perhaps through the private local open space foundation.

Prize money announced for the XC Nats.  Related, a nice little write up on the race’s 07 director, Pete Julian.

Way more of my life than I care to admit.

Wednesday 012214

This is pretty intense.  Run a record and then do a killer workout.  That is the life of the Rupps and Cains I guess.  Certainly changes the mindset of what hard work is. The vid gives a bit of insight to some of Alberto’s approach as well.

Other big news is that Webb looks to retire.  Well from running.  He will go to tris.

Yup, we have a XC team. 

At this point we are also expecting to add Dan Vega to the mix. 

That gives us seven – and as no other master’s groups have registered a team of five, we are the odds on favorites by default.   Thanks to the coordination of Scott, we will fly under the Pearl banner.

So when I started this, I would not have predicted that I would end up with a squad of masters guys who are predominantly known for being CRUD folks and being from the Springs.  It will be fun for sure.

Heading to the east this weekend and thinking of doing this on Sunday.  Looking around for something else in the CT central valley area on Saturday as well, but I have not found anything that quite works for me yet. I might join the Silk City Striders for a jog on Saturday.  Looks like I better pack some colder weather gear.

Nice follow up on the health hazards of sitting for too long.  Somewhat related, an article on the growing obesity problem in the US.  I get my BMI measured in a couple of weeks as part of my corporate wellness program.  I run for a variety of reasons, and somewhere down the list is health.  Of course, that is a bit of two sided bladed because I know I have used running as an excuse to allow for other poor health choices.  Listening to this EP had me chewing on that.

Fun read over on irunfar on aging as an athlete.  Then there is this.

My push up project has revealed something that is ridiculously obvious:  when you start to do something with consistency that you have not done much of you are likely to improve at it.  Since the New Year, I have been getting to doing push ups.  Not every day, but around 300 a week.  Nothing grand.  When I started, a set of 30 was enough to put a little burn in the chest.  I can now do about twice that before I get to that.  Duh.  I am going to look to see if I can get this going with some unweighted goblin squats … I will look for 300 this week.  Small steps to start. 

Solid leg 5 minute workout from Carrie Tollefson.  Might be one I put in the mix while in a hotel.

Afternoon, 10 miles with some tempo work in the middle on the Lake Link Trail.  2.6 each way with a bio break in the middle.  About 6:30s (6:18 fastest, 6:48 slowest).  Not great, but not bad for a tempo and it is rolling out there.  Good sweat.

I ended up thinking about how I used to train and what I do now.  Almost 15 years ago now it was often with people, and there was a locked in schedule of what was expected – often weeks or even months outlined in advance.  Today nearly all my running is alone, and I have little idea as to what I am going to do that day until I get out the door.  Neither alone is particularly bad, but running with people, particularly people who are also competitive minded will set up for some sessions where you are all putting the screws to each other.  While that can run amuck to the point of running hard when you ought not to, there is a potential benefit – particularly if when you run alone a lot you end up in more of take it easy mentality.  Same thing with the schedule really.  If you have written down that you are going to do a half dozen kilo repeats at 5k pace a month ago, it is because there was some thought to that being necessary to progress forward.  You are a bit less likely to abandon that.  I realize such approaches can create a bit of overkill in running, but the opposite can end up driving … well, underkill I guess.

Tuesday 012114

15 minute interview with Martin Fagan, an Irishman who is looking to come back after a doping ban.  Ugh.  Sounds like many contrite interviews that occur in endurance sports post a PED event – simply sad.  In some regards, I am reminded there are benefits of never being that good – good enough to run sub 61 in the half which is very damn good … but realizing that ain’t good enough.

Failed to mention that as I was finishing up my run yesterday, the 1972 10000 meter NCAA champion was out walking his dog.  Any guesses without googling it as to who this sub 4 minute miler and 2:11 marathoner is?  Another hint, he won Comrades in 81 in 5:46.  Now – that is some range.

Called and ordered a new ANT stick.  Free actually.  I told them I had tried all the USB ports, deinstalled and reinstalled the USB drivers, the device out of Windows device manager, the ANT agent software, blah, blah, blah and the stick still didn’t work.  The guy didn’t even put up a fight:  “yeah, let’s ship you a new one.”

FWIW, I tried to submit that request, ticket on their website via the “email support” forum but each time I did it, I’d crash their web server jboss instance.  Actually first I would attempt to log in and it would tell me that I was logged in.  As Bob Kupernick or Sue Wright or whoever … and it would actually show me the devices that person had registered with Garmin.  Then I would try to submit a ticket and the whole thing would barf.

Afternoon – Steve M and Dave B at work connected up with me for the lake loop.  I then tacked on a half dozen 30 second strides.  9.2 miles.  My right arse cheek is clearly an issue right now.  I can almost see how that right leg is striding a bit less than the left.  That is odd because I think I can see the left quad looking significantly weaker.  Imbalances abound.

Monday 012014

Good article on British legend runner who just passed away, Chris Chataway.  The UK obit is good too … figure Brownie has to love this guy as he lit a cigar after setting the WR in the 5k.

Sad story … we recall reading last summer of how a guy went out for a jog and was shot by some teenagers who “were bored …”  some of the details to that story here.

Had a conversation with one of the Scouts this weekend that is a freshman at the HS.  I was asking him what his goals were for the season.  He gave a time for the “two mile.”  Of course, I raised an eyebrow and asked, “Two mile or 3200?”  He looked at me confused and replied, “what’s the difference?”  After taking in his confused look when I laughed and said “approximately 18 meters,” he got the old man speech.  “Kid … when I was a kid, tracks were cinder dirt! (sometimes!)  And 400 yards!  (also sometimes!) And …”

I registered for XC cross today.  I had to click a “read and accept” statement that said:  “Athletes who participate in this competition are subject to drug testing performed by the U.S. Anti-Doping Agency (USADA) in accordance with the USADA Protocol for Olympic Movement Testing. The use of ALL dietary supplements is "at the athlete's own risk of committing a doping violation." Testing may take place at any time or after any round - preliminary, qualifying, or final - USADA typically selects place finishers and random athletes. Checking to see if the medication you take is allowed could be the difference between passing your test and serving a doping ban. A search on USADA's easy-to-use Drug Reference Online (www.globaldro.com) or a quick call to USADA's Drug Reference Line (1-800-233-0393) and following-up with any necessary forms is all it takes to pass with flying colors. The adjudication of anti-doping rule violations or refusals to test will be carried out by USADA. Athletes found to have committed a doping violation will be disciplined according to penalties specified by the World Anti-Doping Code and, if appropriate, applicable IAAF rules. Such penalties may result in a period of ineligibility as well as disqualification from the event.”

Anyway, reg is pretty light across almost all the races thus far.  I expect that to light up a bit in the next couple of weeks.  Team here is almost fully registered.

10 miles in the afternoon, easy to steady in 75 minutes.

Sunday 011814

… and I have fried another ANT stick.  What the heck is up with that product? 

… Push ups –325 on the week with missing Saturday and Tuesday.  Up to a 65 set occasionally now without too much freak out.  820 on the year which means I am down by 80.  I will get at least 400 this week to get up to snuff.

… we were pretty fried post the camping up at Tahosa.  The family hit the door, unpacked briefly, some showered and then hit the rack for some naps.  I got up in the late afternoon, and it was ridiculously nice out for January.  It seemed all the local world was off somewhere watching a football game.  I jogged over the Commons, spikes in hand and got to work.  4 x about 200 (or .13 on the GPS) in about 5:00 to 5:20 pace.  Equal walk jog back to the start.  Then 4 x a quarter starting at about 5:20 pace (79, 81, 80, 80, 80, 80, 78, 77).  Equal walk jog back to the start.  Then 4 x the 200s again (4:40 to 5 minute pace).  Jog home.  10.6 miles and feeling the good work.

… Week – 58 miles with 2 workouts (Tues the half mile efforts on the ATT and today with the quarters).  Not great, but not bad with the travel week.  This coming week I am going to look to get at least 3 key workouts in, with at least one having to be a longer hard effort (3-6 miles up tempo and building). 

… doping is everywhere (thanks JT for the link).  I suspect that the numbers are probably a little less in running as a whole because the audience is larger (bigger denominator), and it is a bit less of a discretionary income sport (compared to tris).  But, I suspect the same drivers are there.

Saturday 111814

Got home about 8 last night from Durham and immediately headed to Tahosa – north west of Ward.

Got out Saturday afternoon with John H up there for a jog.  We bush whacked over hill side until we came to the Saint Vrain trail.  We then distanced apart for a bit.  Once the trail became to snowed over for anything effective other than post-holing, I turned back.  I came back on John and he pressed on a bit and came to a similar conclusion.  We jogged back together.  7 miles – slow with the snow and altitude and breaks.