I mentored Denise through a 21 mile run yesterday. She came through phenomenally well. Her journey to marathon distance has brought a transformation in body and mind. In body, she has hardened and curved and rolled back decades of aging. What has really been amazing to me is her mind transformation. Her success at distance has bred a determination and transformation in mind to succeed that is quite opposite to the woman who used to get annoyed at me when I would quote Tere Stouffer Drenth's remark that success at the marathon depended simply upon the dictum: "All you have to do is do the miles." Denise weathered through the summer's 90 degree challenge and now basks in the strength of body and mind that can easily take her through 21 miles now, in the cool of the arriving fall.
At 21, 23, and ultimately 26.2, when I grasp her hand as she crosses her milestone, I kiss the hand of a woman who willfully transforms herself into someone better than she was.
Monday, September 27, 2010
Sunday, September 12, 2010
Its 4:45 here in Chicago; we've been up since 4 sipping coffee and eating peanut butter on Fox and Obel whole wheat bread. Denise and I have travelled to the Windy City to run the Chicago Half Marathon. Denise has yearned to do this race since she first saw Spirit of the Marathon and the participants running the Chicago Distance Classic.
We met some protagonists of the U.S. running scene a the Expo. Jenny Hatfield is a coach, blogger, and advisor here on active.com. Dane Rauschenberg is an marathoning and ultra-distance author and athlete. Michael Sandrock is a running author, columnist - we first see him when he opens the running movie Showdown.
Well, breakfast has just opened downstairs. Need to go eat a bit more.
One other thing:
On this day, 2500 years ago, a small Greek army face a Persian force 2 to 5 times its size on the plane at Marathon. After a face-off of a couple of days, the Athenians stopped waiting for their Spartan allies and surged forward a hail of projectiles launched by the Persian specialist archers. The heavily armored Greeks met and crushed the Persian troops, routing them in panic back to their boats and swamps.
Phidippides, who had already run to Sparta and back to get aid, will begin his famous run back to Athens to announce the news.
In 21st Century America, we forget that that battle, that moment in time, not only was the inspiration for running's most famous racing distance, the Battle at Marathon made western history possible.
The Chicago Half Marathon
Denise ran a PR today. We got up early, at 4, to warm up, eat, and prepare. There was the usual confusion....making coffee, eating peanut butter sandwiches, me realizing that I'd brought one of her racing singlets.
The Chicago Half Marathon begins and ends in Jackson Park. After a couple of turns in the park, it follows South Lake Shore Drive roughly 5.5 miles northward to just beyond Bumham Park, then turns south and returns to the finish near the start. This turnaround occurs at 8.5 miles, so at this point the runner is over half done, confusing some who instinctively feel that the turnaround in an out-and-back would be at the halfway mark. The course itself is flat, fast, and scenic. Lake Shore Drive runs through a string of parks, flanked on the west by gleaming buildings and on the left by a gleaming lake.
Race management is excellent. When they tell you not to drive, don't. Most of Chicago's hotels are clustered around a vibrant downtown. The race start is best approached by a brief walk south to Millennium Park where shuttles bring runners to the starting area. Give yourself plenty of time; board the shuttle at least an hour before race start. There are 18,000 runners converging on Jackson Park.
The Expo is on Navy Pier: walking distance from the downtown hotels. It is large for a half marathon, and well-run also. This year's speakers included Jenny Hadfield and Dane Rauschenberg, both exuberant speakers for the running movement.
Chicago is an excellent running destination. There are plenty of attractions to entertain after the race. I recommend staying an extra few days to enjoy the restaurants, museums, shopping, parks, and other attractions....all within walking distance of the downtown.
The Chicago Half Marathon begins and ends in Jackson Park. After a couple of turns in the park, it follows South Lake Shore Drive roughly 5.5 miles northward to just beyond Bumham Park, then turns south and returns to the finish near the start. This turnaround occurs at 8.5 miles, so at this point the runner is over half done, confusing some who instinctively feel that the turnaround in an out-and-back would be at the halfway mark. The course itself is flat, fast, and scenic. Lake Shore Drive runs through a string of parks, flanked on the west by gleaming buildings and on the left by a gleaming lake.
Race management is excellent. When they tell you not to drive, don't. Most of Chicago's hotels are clustered around a vibrant downtown. The race start is best approached by a brief walk south to Millennium Park where shuttles bring runners to the starting area. Give yourself plenty of time; board the shuttle at least an hour before race start. There are 18,000 runners converging on Jackson Park.
The Expo is on Navy Pier: walking distance from the downtown hotels. It is large for a half marathon, and well-run also. This year's speakers included Jenny Hadfield and Dane Rauschenberg, both exuberant speakers for the running movement.
Chicago is an excellent running destination. There are plenty of attractions to entertain after the race. I recommend staying an extra few days to enjoy the restaurants, museums, shopping, parks, and other attractions....all within walking distance of the downtown.
Thursday, August 19, 2010
Still Another
Its 4:22 AM - I slept in a bit. The coffee's brewing right now. When its done, I'll take a cup up to Denise to wake her. Then we'll go for a run. I'm concerned its already too late for me to fit in my hoped-for 10 miles.
Coffee to Denise; put Peanut in the bed; peanut butter bread for both of us, half a slice for Denise, whole one for me; shave; take Peedle out; get running gear; eat banana; take Peanut out; put on running gear with Denise.
On our first neighborhood lap at 5:20 this morning, I commented to Denise that the increased traffic on our normally deserted summertime streets was more like when school is in session. By my last lap, just a little over an hour later, a trickle of high school students appeared. Their reduced number and absence of book bags indicated to me that some sort of orientation was to occur. Then, sure enough, the season's first school bus arrived.
9.4 easy ones for me today.
Then back; take out Peedle; take out Peanut; stretch on the back porch (gratefully roofed and screened in); down a glass of chocolate soy milk and some cantaloupe; and now.....rush to shower.
Its 7:50. Where'd the last three and a half hours go?
Coffee to Denise; put Peanut in the bed; peanut butter bread for both of us, half a slice for Denise, whole one for me; shave; take Peedle out; get running gear; eat banana; take Peanut out; put on running gear with Denise.
On our first neighborhood lap at 5:20 this morning, I commented to Denise that the increased traffic on our normally deserted summertime streets was more like when school is in session. By my last lap, just a little over an hour later, a trickle of high school students appeared. Their reduced number and absence of book bags indicated to me that some sort of orientation was to occur. Then, sure enough, the season's first school bus arrived.
9.4 easy ones for me today.
Then back; take out Peedle; take out Peanut; stretch on the back porch (gratefully roofed and screened in); down a glass of chocolate soy milk and some cantaloupe; and now.....rush to shower.
Its 7:50. Where'd the last three and a half hours go?
Sunday, August 1, 2010
17
I took Denise for 17 today, her first at this distance. We crossed into Montgomery County before turning around. She was pleased at the thought of running from one county to another.
It was a good day for large animals. Just before the turnaround, a mature fox ran across the trail towards the stream, halted when it saw us, and retreated back into the woods higher up on a hill. It stood partially concealed in the woods watching us, and allowing us to watch back. We lingered for several minutes admiring the handsome animal before we continued along on our trot and allowed the fox to finally achieve his drink at the stream.
On the return, we were graced by a large, horned, buck leading two does to drink at the Anacostia. He was standing in a clearing checking the safety of the trail while his ladies lingered in the tree line. We came to a dead stop when we saw him. He stared back before retreating to the woods and leading his does around us.
The heat of August 1 is, perhaps, making the large suburban mammals bolder as the approach for a drink in the streams and rivers the trails follow. It was a treat to see them.
I noted to Denise that seeing fishing ospreys, large bucks, foxes, and pre-dawn bats and owls were a bonus to the rewards of long distance running.
Denise ran 35 miles this week, capping it off with a 17 mile long run. She, too, is about to achieve the moniker of "endurance athlete".
It was a good day for large animals. Just before the turnaround, a mature fox ran across the trail towards the stream, halted when it saw us, and retreated back into the woods higher up on a hill. It stood partially concealed in the woods watching us, and allowing us to watch back. We lingered for several minutes admiring the handsome animal before we continued along on our trot and allowed the fox to finally achieve his drink at the stream.
On the return, we were graced by a large, horned, buck leading two does to drink at the Anacostia. He was standing in a clearing checking the safety of the trail while his ladies lingered in the tree line. We came to a dead stop when we saw him. He stared back before retreating to the woods and leading his does around us.
The heat of August 1 is, perhaps, making the large suburban mammals bolder as the approach for a drink in the streams and rivers the trails follow. It was a treat to see them.
I noted to Denise that seeing fishing ospreys, large bucks, foxes, and pre-dawn bats and owls were a bonus to the rewards of long distance running.
Denise ran 35 miles this week, capping it off with a 17 mile long run. She, too, is about to achieve the moniker of "endurance athlete".
Friday, July 30, 2010
Time
7.0 easy miles today. 67F/73%.....its actually comfortable out there!
I had wanted to do 10, but ran out of time, again. Denise says the only thing that will get me to retire is to train more miles. I've often thought that I'd do the JFK 50 my first year in retirement. I can see training 70 miles per week in retirement. At some time, I'd like to win my age bracket in some marathons, even if the bracket is the 65 to 69 age group.
I've seen some studies showing average marathon times slowing across all age groups except the boomers. Apparently, we're competitive and unwilling to slow down. This will make my quest more challenging
I've seen some studies showing average marathon times slowing across all age groups except the boomers. Apparently, we're competitive and unwilling to slow down. This will make my quest more challenging
Wednesday, July 21, 2010
55: Defeated
I've looked forward with anticipation to ordering from the seniors' menu at Denny's for years. My 55th finally rolled around and, as I'm choosing my favorites off the menu, the waitress tells me that breakfast is free on my birthday. So, I pick from the entire menu. My indulgence in the seniors' selections will come another time.
To save time, I did not run today....only a barbell work out. My other longish runs this week more than compensate.
To save time, I did not run today....only a barbell work out. My other longish runs this week more than compensate.
Tuesday, July 20, 2010
Mental Respite
It was 73F, 75% humidity this morning. The drier air felt cooler, a welcome respite from the intense heat we've experienced. Looking back on my running evolution, I realize this perception is entirely relative. Three years ago, this morning probably felt uncomfortably warm.
As I run, I understand the relationship of my mind to my body. In fact, there is no relationship; they are really parts of a whole, they are one.
I realize that just as my body is now the expression of past mental states, so my mind is actively creating my future physique.
As I run, I understand the relationship of my mind to my body. In fact, there is no relationship; they are really parts of a whole, they are one.
I realize that just as my body is now the expression of past mental states, so my mind is actively creating my future physique.
Saturday, July 10, 2010
Strong
Great running week. To cap it off, good Friday run. I started tired, but as often is the case, I felt strong by mile 5. At this point, I did my 3 mile tempo run. In 68 F, 100% humidity, I was drenched in sweat.
I continue to be amazed at the steady strength gain I've experienced over these 5 and a half years of training. We all know consistent training makes you stronger, but to personally experience the transformation - at the age of 55 - still astounds me.
I continue to be amazed at the steady strength gain I've experienced over these 5 and a half years of training. We all know consistent training makes you stronger, but to personally experience the transformation - at the age of 55 - still astounds me.
Wednesday, July 7, 2010
Heat
I could feel the asphalt radiating yesterday's heat back into the cooler morning air as I began my run this morning. It was a memory of yesterday's triple digit temperatures and a harbinger of more today. In the first mile from my home, I came across 3 vehicles idling. One was in a driveway, empty, the other two were minivans by the curbside, each with a younger male occupant. Ten minutes later, the empty one was gone, but the minivans remained. I can only guess that the occupants preferred the air conditioning preferable to the moist 63 F morning air. 20 minutes later, one of the minivans was still idling curbside, its occupant presumably waiting for a passenger.
I found irony in this comfortable consumption of irreplaceable fossil fuel during the summer that will be most remembered for BP's oil rig disaster in the Gulf of Mexico. The lust for cheap gas is poisoning the Gulf. If the oil slick makes the Keys, the reefs, which took hundreds of thousands of years to grow, will be destroyed in days.
The sun broke the horizon this morning as a dark red disk the color of clay.
I found irony in this comfortable consumption of irreplaceable fossil fuel during the summer that will be most remembered for BP's oil rig disaster in the Gulf of Mexico. The lust for cheap gas is poisoning the Gulf. If the oil slick makes the Keys, the reefs, which took hundreds of thousands of years to grow, will be destroyed in days.
The sun broke the horizon this morning as a dark red disk the color of clay.
Sunday, July 4, 2010
Milestones
I mentored Denise through 14 miles today. It is her longest run ever. I did another 6 to cap off my week at 42 miles. It feels good to be back at this level again. We finished our run in near 90 F sunny temps. The weeks of training in the heat are beginning to pay off in terms of greater heat tolerance.
We arrived at the park at 6:30, our earliest ever. Two female deer and a young buck were feeding next to the tree line just in front of where we parked. Denise was extremely excited and pleased because she'd never actually seen a male deer with antlers in the wild.
We arrived at the park at 6:30, our earliest ever. Two female deer and a young buck were feeding next to the tree line just in front of where we parked. Denise was extremely excited and pleased because she'd never actually seen a male deer with antlers in the wild.
Retirement
I was frustrated at having only enough time to do 5.5 miles today before work. I had hoped for 8.5, including my tempo workout. But sometimes the training just doesn't fit.
Until recently, I've not been able to imagine a scenario in which I considered myself ready for retirement. I like the challenge, I like the strife, and I like the money. But Denise made an observation that displayed more insight about myself than I have. She remarked that I would retire to have more time to train. I instantly realized the truth in this. At this point, my body is adjusting to 50 miles per week. I sense that I will want to take myself to another level with training at 70 or 80 miles per week. I will half to be retired for this.
Until recently, I've not been able to imagine a scenario in which I considered myself ready for retirement. I like the challenge, I like the strife, and I like the money. But Denise made an observation that displayed more insight about myself than I have. She remarked that I would retire to have more time to train. I instantly realized the truth in this. At this point, my body is adjusting to 50 miles per week. I sense that I will want to take myself to another level with training at 70 or 80 miles per week. I will half to be retired for this.
Thursday, July 1, 2010
Easy
For the second time this week, some early morning walkers commented that I make running look easy as I ran past them. This time, I grinned and said, "Its not.....".
This is an interesting thing about distance running. It is such a simple concept. The imperative is: run, run long. Yet, it can be very hard, as the week's miles pile up, or the miles already run during a particular work out accumulate. Somehow, hard does not matter. In fact, in a world almost completely given over to the easy, hard redeems and purifies.
Distance running is hard and because of this fact, it is necessary.
This is an interesting thing about distance running. It is such a simple concept. The imperative is: run, run long. Yet, it can be very hard, as the week's miles pile up, or the miles already run during a particular work out accumulate. Somehow, hard does not matter. In fact, in a world almost completely given over to the easy, hard redeems and purifies.
Distance running is hard and because of this fact, it is necessary.
Wednesday, June 30, 2010
Cool Reprieve
63F and only 60% humidity this morning. It made for a comfortable 4.5 miles. We hardly even broke a sweat.
Tuesday, June 29, 2010
Day Off
Took a vacation day to get caught up/ahead of school work.
Ran 8.5 today. Heavens, it felt good. The weather was a little cooler. During the run, Denise and I passed an overweight lady in her 30's run-walking. She remarked that we made it look easy. We slowed to a walk to exchange some words of encouragement and to tell her that while its not easy, the fitness transformation is well worth the sweat.
Ran 8.5 today. Heavens, it felt good. The weather was a little cooler. During the run, Denise and I passed an overweight lady in her 30's run-walking. She remarked that we made it look easy. We slowed to a walk to exchange some words of encouragement and to tell her that while its not easy, the fitness transformation is well worth the sweat.
Monday, June 28, 2010
Single Set
I did a barbell workout today, abbreviated so I could continue my school work. I was interrupted yesterday by having to retrieve my car with a flat tire at work. Anyways, no run under the clear morning pastel sky today, rather a basement barbell workout. Single set to failure on each exercise.
Sunday, June 27, 2010
Mid Term Weekend
I did 7 miles today. 83F, 70% humidity. I think I'm adapting to the heat.
We saw one rabbit this morning. There has been a rabbit population boom this year, I suspect last year's rains provided more green fodder for the populations. They will be challenged this summer. It is becoming clear that this one will be more hot and more dry.
I spent most of the day doing my mid-term.
We saw one rabbit this morning. There has been a rabbit population boom this year, I suspect last year's rains provided more green fodder for the populations. They will be challenged this summer. It is becoming clear that this one will be more hot and more dry.
I spent most of the day doing my mid-term.
Friday, June 25, 2010
Time, again
6.6 miles, with 3 miles embedded at a tempo pace. Tempo pace is still around 8:20 mpm, so its not fast compared to many. However, whereas my mind and body used to rebel at the greater intensity running, now I find it refreshing. As I have gotten older, my body has gotten more tough from the training. Zipping along my neighborhood roads while people in cars drive by with almost astonished looks is emotionally empowering.
Thursday, June 24, 2010
Trades, again
I passed up 2 morning's runs to work on my comp sci projects. Turned it in last night, not in the state I would have preferred. Now, back to body.
3 miles today. 69F, 91% humidity. Mixed in with my workout, specially the lunges, I really felt the 3 miles in the wetness. Now...its off to work.
3 miles today. 69F, 91% humidity. Mixed in with my workout, specially the lunges, I really felt the 3 miles in the wetness. Now...its off to work.
Monday, June 21, 2010
Solstice
Its the longest day of the year. Its ironic that I'm not running today, as I strongly prefer running in daylight. Today is a quick barbell strength training session before rushing off to the dentist.
Tomorrow, a shorter day.
Tomorrow, a shorter day.
Sunday, June 20, 2010
Threshold
I started running at 5:15 AM today to beat the forecast 94F heat. 6 miles in the neighborhood. After that, Denise and I went to the Anacostia Trail System for another 13 miles. I'm moderating my efforts because of the heat. An easy 21 to 24 miles in 45 F can translate into a difficult 19 when its 80F. Additionally, the heat is destroying my usual 10 mpm pace.....for now.
We had to an opportunity to do our Karmic good deed for the day: a large black racer was laying on the path sunning itself. Given the propensity of people to indiscriminately kill snakes, I shepherded it to the nearby stream.
I find I psychologically need a run of 20 or so miles on Sunday to legitimize my view of myself. After missing that long run last Sunday in an effort to get caught up in my computer organization course in grad school, being out there pounding the miles through the heavily wooded trails made me whole again.
We had to an opportunity to do our Karmic good deed for the day: a large black racer was laying on the path sunning itself. Given the propensity of people to indiscriminately kill snakes, I shepherded it to the nearby stream.
I find I psychologically need a run of 20 or so miles on Sunday to legitimize my view of myself. After missing that long run last Sunday in an effort to get caught up in my computer organization course in grad school, being out there pounding the miles through the heavily wooded trails made me whole again.
Saturday, June 19, 2010
Trades
I had hoped to do 4 or so today, maybe later in the day just to prod my body into adapting to the heat. Summer semester at Johns Hopkins means 2 classes and 2 projects in each week, vice one. I tried unsuccessfully to get both projects done today.
We spent the day in our daughter and son-in-law's new condo in DC. While Denise hemmed curtains and Phil built the closet organizers we have bought them as a house warming gift, I coded MIPS assembler. I wasn't able to complete the second of the two projects due this week.
So, no run today, which means I'm shy of my preferred 23-28 miles going into Sunday's long run. Life is trade-offs.
We spent the day in our daughter and son-in-law's new condo in DC. While Denise hemmed curtains and Phil built the closet organizers we have bought them as a house warming gift, I coded MIPS assembler. I wasn't able to complete the second of the two projects due this week.
So, no run today, which means I'm shy of my preferred 23-28 miles going into Sunday's long run. Life is trade-offs.
Friday, June 18, 2010
Wildlife
5.1 miles today. I had to cut it short versus my planned 8.1 because we got off to a late start. Beautiful weather, 58 F. I opened all the windows in our home to bring in the cool morning air before the daytime heat.
We had a serendipitous moment in the last mile. Crossing a clearing we came upon a small fox. While I've seen foxes on several occasions this summer, never have I seen one run in the open for such a distance. Today's fox was smaller and not as red as some of the others. It seemed in no great rush as it loped across the grass unlike the others which seemed very shy.
Another reason why we run.
We had a serendipitous moment in the last mile. Crossing a clearing we came upon a small fox. While I've seen foxes on several occasions this summer, never have I seen one run in the open for such a distance. Today's fox was smaller and not as red as some of the others. It seemed in no great rush as it loped across the grass unlike the others which seemed very shy.
Another reason why we run.
Thursday, June 17, 2010
3 miles today at 6 AM. It was in the mid 60's again, but the hollows harboured pockets of coolness. There was a low mist hanging over the grassy commons which caught the sunlight as it filtered through the trees. The tendrils of light shone through, glistening in the dewy grass.
I gambled yesterday doing the run before my project was error-free. I hoped that a close inspection of the assembler code after class would yield my mistake. The gamble was rewarded. I had my 8.1 miler and submitted a bug-free project at 8 PM last night. This particular effort was fulfilling on two counts: it was well designed and error free.
To cap this morning's exercise off, I did my dumbbell work out too.
I gambled yesterday doing the run before my project was error-free. I hoped that a close inspection of the assembler code after class would yield my mistake. The gamble was rewarded. I had my 8.1 miler and submitted a bug-free project at 8 PM last night. This particular effort was fulfilling on two counts: it was well designed and error free.
To cap this morning's exercise off, I did my dumbbell work out too.
Wednesday, June 16, 2010
Back Again
Gratifyingly, I did 8.1 miles today, in the muggy predawn 65F. Tonight's project is almost done. I'm pleased with it. If it is possible for assembler to be elegant, I think my MIPS work for this assignment actually achieves it. Too bad it doesn't quite work completely correctly.
My legs are fresh from the time off, my last 3 miles were nearly at a 9 mpm pace. It really felt good to go out and just let the run happen.
Saw one of the biggest robins ever this morning..
My legs are fresh from the time off, my last 3 miles were nearly at a 9 mpm pace. It really felt good to go out and just let the run happen.
Saw one of the biggest robins ever this morning..
Tuesday, June 15, 2010
Priorities
I hate to skip runs. Today, in an effort to get caught up on my second MIPS assembler project of the semester due tomorrow, I spent the morning at my desk coding. The first project was turned in last night on time.
I got behind on my school work last week. Monday, a Hummer ran over the front end of my SL-class Mercedes just before I was leaving work for class. Missing class was to hurt my coding efforts over the weekend.Tuesday I lost focus as I struggled with sinusitis. The cumulative effect of all these was to put me behind on the 2 projects due this week.
Tomorrow morning, hopefully, if I can get my project done tonight, I will go out for 5 to 8 miles.
I got behind on my school work last week. Monday, a Hummer ran over the front end of my SL-class Mercedes just before I was leaving work for class. Missing class was to hurt my coding efforts over the weekend.Tuesday I lost focus as I struggled with sinusitis. The cumulative effect of all these was to put me behind on the 2 projects due this week.
Tomorrow morning, hopefully, if I can get my project done tonight, I will go out for 5 to 8 miles.
Sunday, May 23, 2010
Nature
We did an easy run in cool drizzly mists at the north branch of the Patuxent Wildlife Refuge this morning. Three miles into the run we came across a bird claw in the road. Its talons, if spread, would have stretched to the size of the palm of my hand. I surmised that a hawk must have become unintentional prey to its dinner.
When we returned to the location after our run with a ranger, he made a different conclusion. The bird's leg - a red shouldered hawk - had been cleanly severed. He reasoned that the only animal that could have done this was a great horned owl. It must have made the kill in the woods and dropped the leg in flight as it bit it off.
My supposed predator wasn't that night.
When we returned to the location after our run with a ranger, he made a different conclusion. The bird's leg - a red shouldered hawk - had been cleanly severed. He reasoned that the only animal that could have done this was a great horned owl. It must have made the kill in the woods and dropped the leg in flight as it bit it off.
My supposed predator wasn't that night.
Saturday, May 22, 2010
Semper Fi
I ran 4 today in Greenbelt Park with Prince Georges Runners. It is a friendly local running club composed of runners and walkers of all ages and levels of fitness. We seem to be capped by a cluster of very fast Boomers, reflecting a national trend as that cohort ages.
I ran briefly with a veteran of the 101st Airborne. He has lost one leg below the knee and ran using a prosthetic. I can't say he was disabled. At 29, he shares with me the same concerns with middle-aged spread and I suspect he will be more successful at controlling it than I was as I entered my thirties. Yet, he did inspire me to finish my Semper Fi Fund profile and create the donation web site. The link is in the right-most column on my running blog.
I ran briefly with a veteran of the 101st Airborne. He has lost one leg below the knee and ran using a prosthetic. I can't say he was disabled. At 29, he shares with me the same concerns with middle-aged spread and I suspect he will be more successful at controlling it than I was as I entered my thirties. Yet, he did inspire me to finish my Semper Fi Fund profile and create the donation web site. The link is in the right-most column on my running blog.
Thursday, May 6, 2010
Adaptation
We ran in 54F this morning, under a bright, cloudless, pre-dawn sky. I reminded Denise how we shivered at the 2005 MCM Runner's Village when it was 50F. The years of running through the winter have changed our perspectives on what is cold. Today we ran in shorts and light tops, sweating mildly as we worked up the neighborhood hills. The running evolves our minds and bodies, we exchange glances of mutual incomprehension. Bundled, fat, and warm, they speed by in their cocoons of glass, steel, and plastic as we, as endurance athletes, pursue a higher perfection of mind and body.
Saturday, April 3, 2010
Marines
I get uncomfortable associations with the movie Gallipoli when I run Marine Corps events. Yet, I was a Marine, a good one. I gravitate towards the Marine running events. That nexus of fitness, pride, discipline, and precisely organized race management appeals to me at a visceral level.
Denise and I ran the Marine Corps Marathon Run to Register 10K. Runners completing the 10K have an automatic entry to the MCM should they chose to register.
Here's Butler Stadium at dawn, just before most of the runners arrive:
Denise and I ran the Marine Corps Marathon Run to Register 10K. Runners completing the 10K have an automatic entry to the MCM should they chose to register.
Here's Butler Stadium at dawn, just before most of the runners arrive:
Snow flowers
The pear trees in the neighborhood are covered in blooms so they look snow-laden. Years ago, coming up to this area to interview with IBM in April, I saw the springtime flowers and mistook them for snow.
Six easy miles today. Denise bought me a book on birds of the eastern United States. I can finally start learning about, and recognizing the calls of, the birds that surround me each morning.
Six easy miles today. Denise bought me a book on birds of the eastern United States. I can finally start learning about, and recognizing the calls of, the birds that surround me each morning.
Monday, March 15, 2010
Single Digits
I adjusted the settings on our weight and body fat scale after a winter's neglect. For the first time since my early 30's, my body fat read in single digits as a percentage of total body weight. The months of marathon mileage, strength training, and careful, balanced dinning has brought me to one of the fittest points in my life. The emotional reward is infinite, bringing personal meaning to the expression "55....Be all you once were.".
Sunday, March 14, 2010
Eagles and Beavers
I did not run my weekly extra-20 miler today. The mental edge just wasn't there.
Instead, I escorted Denise through her 6.25 mile run. To mix it up, I took her on a route she'd never run before. The heart of the Beltsville USDA Agricultural Research Station is roughly 3 miles from our home. It is bisected by a hilly, rough country road: Beaver Dam Road. The road glances its namesake, Beaver Dam Lake, nesting site of a pair of eagles. The actual approach to the lake is via Research Road, usually closed to non-federal traffic on weekends. While we've driven Beaver Dam Road many times as stress relief, Denise had never seen Beaver Lake and the eagles' nest.
Today we parked in a small parking lot along Beaver Dam Road and ran through its gnarly woods and open fields. Coming upon Research Drive, we followed it down to the swampy lake. Today, no eagles were to be seen, though we tarried by the prehistoric lake setting in the gray gloom of a budding Maryland spring. Then we continued our run.
Our run took us to a little "M25" painted in the road. It marks the beginning of mile 25 of the George Washington's Birthday Marathon and the beginning of a 250 foot sadistic rise to the end of the race. Denise and I jog easily up the slope that seemed so impossible to race 12 months ago in the closing moments of a full effort marathon.
We turned around at 3.13 miles, just after entering old Greenbelt and threaded our way back into the woods and glens away from development.
Instead, I escorted Denise through her 6.25 mile run. To mix it up, I took her on a route she'd never run before. The heart of the Beltsville USDA Agricultural Research Station is roughly 3 miles from our home. It is bisected by a hilly, rough country road: Beaver Dam Road. The road glances its namesake, Beaver Dam Lake, nesting site of a pair of eagles. The actual approach to the lake is via Research Road, usually closed to non-federal traffic on weekends. While we've driven Beaver Dam Road many times as stress relief, Denise had never seen Beaver Lake and the eagles' nest.
Today we parked in a small parking lot along Beaver Dam Road and ran through its gnarly woods and open fields. Coming upon Research Drive, we followed it down to the swampy lake. Today, no eagles were to be seen, though we tarried by the prehistoric lake setting in the gray gloom of a budding Maryland spring. Then we continued our run.
Our run took us to a little "M25" painted in the road. It marks the beginning of mile 25 of the George Washington's Birthday Marathon and the beginning of a 250 foot sadistic rise to the end of the race. Denise and I jog easily up the slope that seemed so impossible to race 12 months ago in the closing moments of a full effort marathon.
We turned around at 3.13 miles, just after entering old Greenbelt and threaded our way back into the woods and glens away from development.
Sunday, February 21, 2010
Spring
The first stirrings of spring are making themselves felt, despite the 2 feet of snow on lawns. Our Japanese peonies, sheltered in the garage each winter, are beginning their annual early season bud. Peanut, the adopted chihuahua, is getting independent and frisky, a far cry from his usual vernal lethargic state. During my 22-miler this morning, the mockingbirds were taking posts at the very tops of trees to announce their respective territories. As an outdoor runner, I welcome relief from bone-crunching -3F wind chills. I know that, in only the third week of February, announcing the arrival of spring is setting oneself up for chilly dissappointment.
Saturday, February 20, 2010
Sunshine
We got 5 feet of snow 2 weeks ago. That was 60 treadmill miles ago. Today, the snow had receded sufficiently from the roads' centers to allow us to run reasonably safely in daylight. Running under the open, blue sky was an emotional relief despite the 27 F windchill.
I am an all-weather outdoor runner. However, I will not run in the dark on roads narrowed in many places to one lane for safety reasons. I believe that spending as much time outdoors in the ebb and flow of the days and seasons makes you not only a tougher runner but a better person. Studies suggest that lack of exposure to early morning blue light throws human circadian rhythm. Vitamin D deficiency and depression are likewise associated with insufficient sunlight exposure. We understand the life-giving properties of the sun, and even moon, from a physiological perspective.
I suspect cutting the umbilical cord to nature's rhythms causes a litany of other issues too long to enumerate. The list of medical, psychological, and social ills associated with substituting sun, moon, and star with glowing LCD screens grows with each year. The act of performing moderately intense physical effort, despite the weather conditions, not only cleanses and toughens. It recalls human genetic past and thus fulfills a basic human prerequisite for quality of life.
I am an all-weather outdoor runner. However, I will not run in the dark on roads narrowed in many places to one lane for safety reasons. I believe that spending as much time outdoors in the ebb and flow of the days and seasons makes you not only a tougher runner but a better person. Studies suggest that lack of exposure to early morning blue light throws human circadian rhythm. Vitamin D deficiency and depression are likewise associated with insufficient sunlight exposure. We understand the life-giving properties of the sun, and even moon, from a physiological perspective.
I suspect cutting the umbilical cord to nature's rhythms causes a litany of other issues too long to enumerate. The list of medical, psychological, and social ills associated with substituting sun, moon, and star with glowing LCD screens grows with each year. The act of performing moderately intense physical effort, despite the weather conditions, not only cleanses and toughens. It recalls human genetic past and thus fulfills a basic human prerequisite for quality of life.
Thursday, February 18, 2010
Vause Vignette
Its 7:00. Denise is on the treadmill, at 2.8 miles. She's watching our DVD of Nova's "Marathon Challenge" documentary. I've been down in the gym since 4:45 AM. I ran 1 mile warm up and did a barbell workout.
The Marine Corps Run to Register, the Chicago Half Marathon, the Wineglass Marathon, and the 35th MCM all loom before us, motivating us.
She's just finished another 3 miles on the treadmill. This is very challenging to her: she hates running indoors. The roads are still narrowed by snow and unsafe for pre-dawn running.
The documentary has reached the point where the participants are lining up to their journeys of self discovery running from Hopkinton to Boston, my obsession. To her credit, she supports my conviction in the absolute necessity for me to one day qualify and run that famous race.
Our gym is treadmill, weights, running-related DVDs, an MCM space blanket posing as a poster, completion certificates, and finisher medals hanging from the squatting cage. Some years ago, Denise made a little sign with the image of a winged running shoe and the words "Caution! You are entering.... the Brain Wash Zone!"
Soon our workdays begin, but only after our morning devotional to health and sanity.
The Marine Corps Run to Register, the Chicago Half Marathon, the Wineglass Marathon, and the 35th MCM all loom before us, motivating us.
She's just finished another 3 miles on the treadmill. This is very challenging to her: she hates running indoors. The roads are still narrowed by snow and unsafe for pre-dawn running.
The documentary has reached the point where the participants are lining up to their journeys of self discovery running from Hopkinton to Boston, my obsession. To her credit, she supports my conviction in the absolute necessity for me to one day qualify and run that famous race.
Our gym is treadmill, weights, running-related DVDs, an MCM space blanket posing as a poster, completion certificates, and finisher medals hanging from the squatting cage. Some years ago, Denise made a little sign with the image of a winged running shoe and the words "Caution! You are entering.... the Brain Wash Zone!"
Soon our workdays begin, but only after our morning devotional to health and sanity.
Sunday, February 14, 2010
Respect
In my last marathons, hitting my limit has meant leg muscle cramping rather than the exhaustion of the Wall. I was beginning to think that all the miles and the training at lower carbohydrate replenishment levels had made me immune to this famous marathon malady. It was this hubris that let me to insufficiently prepare on Saturday for my 20 miler the next day. Admittedly, 20 miles on a treadmill is going to have its own effects on the mind. The roads are still treacherous and, with traffic, an open invitation to an accident. So I loaded up my iPod Classic with 7.7 hours of music and pounded the treadmill. Around mile 16, I began to smell my family's breakfast cooking in the kitchen, wafted down through the heating vents.
At mile 18, I pretty much hit the Wall. It is becoming so tired that any and every movement is exhausting. I clawed through the last two miles, grateful that I had not planned a 21-miler for that day. I managed to hold pace and finished at the 'easy pace' I had planned for the entire run.
I don't mind hitting the Wall. It is extremely unpleasant, but it is the ultimate instruction to the body to conserve carbohydrates and use as much fat reserves as early as possible in the run to survive the distance. This is all part of the long evolution over the years of training to become a faster distance athlete.
At mile 18, I pretty much hit the Wall. It is becoming so tired that any and every movement is exhausting. I clawed through the last two miles, grateful that I had not planned a 21-miler for that day. I managed to hold pace and finished at the 'easy pace' I had planned for the entire run.
I don't mind hitting the Wall. It is extremely unpleasant, but it is the ultimate instruction to the body to conserve carbohydrates and use as much fat reserves as early as possible in the run to survive the distance. This is all part of the long evolution over the years of training to become a faster distance athlete.
Sunday, January 10, 2010
01/10:
Denise and I did 5.5 past Lake Artemesia and north into the UM campus today. Artemesia is about 80% frozen over, thick enough for a snow goose to walk across it. They have a preference for the water, though. I remarked to Denise that so far this winter, we've run on more frozen water than in all our previous winters.
Friday, January 8, 2010
1/8/10: more miles
6 miles. 27F. no wind. NB tights, Nike base, Nike pullover, ears, polartec gloves. Hands got really cold on second 3 miles.
1/7/10: just some miles
3 miles. 24F/17F windchill. Shorts, Nike base, full sweats, ears, polartec gloves.
Sunday, January 3, 2010
01/03/2010: Back in the Saddle Redux
A few days ago, I posted with title "Back in the Saddle". A marathon runner isn't really 'back in the saddle' until his long runs meet or exceed 17 miles, in my opinion. As a beginning runner, I remember being put off by a celebrated coach at his definition of long run as anything at or longer than 17 miles. I've come to understand why this threshold distance is important: it is roughly the point where the runner has burned more calories than the body can store as glycogen. This training encourages the body to use a higher ratio of fat to carbohydrate earlier in the run in order to conserve the latter for longer distances. This is crucial in the marathon.
Today, I ran 18 miles, my first long run since the 2009 MCM. Life events have converged to preclude the focus running such a distance until today. Somewhat unfortunately, the weather did not totally contribute. I started at 14F (-3F windchill) and finished at 20F (4F windchill). The physical challenge of running in the windy cold took more energy than a usual 18-miler and I was somewhat burned out for the rest of the day. Furthermore, I felt a touch of strain behind my right knee cap, probably an indication that its time to retire my cushioning shoes at 360 miles and maybe even consider going back to stability shoes which invariably lasted to 400 miles with no issues.
Apparel: Full face hood, heavy mitts, Mizuno gloves, N. base layer, Prajna pullover, Sugoi vest, heavy RRS tights, UA briefs. Was comfortable.
146.6/14.7%
31:19, 33:23, 31:29, 31:38, 31:13, 30:49
Today, I ran 18 miles, my first long run since the 2009 MCM. Life events have converged to preclude the focus running such a distance until today. Somewhat unfortunately, the weather did not totally contribute. I started at 14F (-3F windchill) and finished at 20F (4F windchill). The physical challenge of running in the windy cold took more energy than a usual 18-miler and I was somewhat burned out for the rest of the day. Furthermore, I felt a touch of strain behind my right knee cap, probably an indication that its time to retire my cushioning shoes at 360 miles and maybe even consider going back to stability shoes which invariably lasted to 400 miles with no issues.
Apparel: Full face hood, heavy mitts, Mizuno gloves, N. base layer, Prajna pullover, Sugoi vest, heavy RRS tights, UA briefs. Was comfortable.
146.6/14.7%
31:19, 33:23, 31:29, 31:38, 31:13, 30:49
Friday, January 1, 2010
01/01/2010: New Year, Full Moon
I've run every New Year's day since I returned to running in 2004. This year the need to log miles was heightened: the 37F, 31F windchill, is the best weather we expect in several days. During the 9 miles, I watched the sun set on 2010's first day and the temps drop from 37/31 to 32/27F. Denise ran the first 3 with me, then I ran the next 6 alone, a bit too fast. It was just nice to run far and fast, despite a little occasional discomfort in my right knee.
An hour later, in the blustery wind, I took Peanut out to see a full moon coming up in a windy, cold night.
This will be a long cold winter. I feel the weight of new beginnings, opportunity bracketed by challenge, and the need to do this year what did last year, only better.
(NB tights, N pullover, UA tee, RC gloves)
(34:37; 30:36; 29:28)
An hour later, in the blustery wind, I took Peanut out to see a full moon coming up in a windy, cold night.
This will be a long cold winter. I feel the weight of new beginnings, opportunity bracketed by challenge, and the need to do this year what did last year, only better.
(NB tights, N pullover, UA tee, RC gloves)
(34:37; 30:36; 29:28)
Thursday, December 31, 2009
12/31: Crunch
I've quoted James Carvelle's "I don't to ice or lightening." many times over my past 5 years running. This morning, Denise's aversion to the treadmill led us out in heavy predawn sleet despite my misgivings. The inch thick crumbly ice was fresh, having fallen only during the past 3 hours. We ran alone mostly in silence, our attentions focus on out foot steps. Treading was remarkably easy. I noticed our foot turnover was identical, as so many other nuances we share after 32 years' living together. The crunching underfoot was louder than a conversation would have been. This helped our mutual silence, broken by an occasional alert to a patch of slipperiness or approaching car. At the end of her run, Denise gleefully pointed out that the bills of our caps were encrusted with ice from the falling sleet.
I ran 3 miles with Denise, then, not wanting to lose time transitioning to the treadmill, I ran another 3 alone outdoors. We were late this morning. I have been rearranging our running gear storage to ready for Dyana and Phil's arrival and spent an unusually long time just finding gear. Nonetheless, Denise got her run done, made breakfast for four, packed the "kids" off to truck unloading at their storage facility, packed me off to work, and prepared to receive the contractor who is putting the finishing touches on a remodel of both the upstairs bathrooms.
Its been a busy morning, prefaced with a run who's silence was broken only by the sound of running shoes crushing ice.
I ran 3 miles with Denise, then, not wanting to lose time transitioning to the treadmill, I ran another 3 alone outdoors. We were late this morning. I have been rearranging our running gear storage to ready for Dyana and Phil's arrival and spent an unusually long time just finding gear. Nonetheless, Denise got her run done, made breakfast for four, packed the "kids" off to truck unloading at their storage facility, packed me off to work, and prepared to receive the contractor who is putting the finishing touches on a remodel of both the upstairs bathrooms.
Its been a busy morning, prefaced with a run who's silence was broken only by the sound of running shoes crushing ice.
Wednesday, December 30, 2009
12/30/09: Back in the Saddle
After weeks of interruptions while we prepare for the arrival of Dyana and Phil, the big event occurred last night. This morning I did my first run and workout in a week. While I'm struggling with a bit of a cold, the workout produced a tremendous increase in my sense of personal well-being. This, also despite a late night last night following their arrival.
I see the next 52 weeks laid out ahead of me, again. Fifty-two weeks of total accountability for the condition I will be in at the end of 2010. I am pondering Wineglass for the fall, maybe Washington's Birthday for the spring. I have never run a flat marathon and only one in good weather. I am hoping Wineglass could offer both. WB is just for training and the satisfaction that I ran my challenging backyard marathon once again.
I see the next 52 weeks laid out ahead of me, again. Fifty-two weeks of total accountability for the condition I will be in at the end of 2010. I am pondering Wineglass for the fall, maybe Washington's Birthday for the spring. I have never run a flat marathon and only one in good weather. I am hoping Wineglass could offer both. WB is just for training and the satisfaction that I ran my challenging backyard marathon once again.
Tuesday, December 29, 2009
End of December, End of Year
Our daughter and son-in-law are moving to the Washington DC area over the holidays. In order to offer them space with us until they find a new home, Denise and I have been massively cleaning up the basement and going through the lifetimes of collected odds and ends to throw away. This has laid waste to my running program.
On the up side, I have moved the gym out of the finished room in the basement and into the larger unfinished space. This will result in a larger gym which will enable both of use to exercise at the same time without risk of my accidentally hitting her in the head with a swinging Olympic barbell.
Athletically, a somewhat desultory end to a year of mixed results. Nonetheless, the primacy of being the enabling parent, even of a 31 year old, takes temporary precedence over athletic ambitions. Next year, the quest for marathon performance continues. Its ironic that I started this year in the same frame of mind.
On the up side, I have moved the gym out of the finished room in the basement and into the larger unfinished space. This will result in a larger gym which will enable both of use to exercise at the same time without risk of my accidentally hitting her in the head with a swinging Olympic barbell.
Athletically, a somewhat desultory end to a year of mixed results. Nonetheless, the primacy of being the enabling parent, even of a 31 year old, takes temporary precedence over athletic ambitions. Next year, the quest for marathon performance continues. Its ironic that I started this year in the same frame of mind.
Thursday, December 24, 2009
12/24/09: 10
I crawled out of be at my usual 4:30 and stumbled down to a computer to check the weather. The 10 F current temperature completely daunted me, despite my frequent assertions that running outdoors in all conditions is best for training. I announced that I was running on the treadmill and proceeded to prepare despite Denise's protests that she would not run if we did not do it together outdoors. My retort that she had all day to run in the sun and when it was 25 degrees warmer had no effect on her. So, conscience got the better of me; we went for 3 frosty miles. Rather, it was 3 icey, snowy miles.
After finishing with her, I went to the basement gym, put in Dean Karnazes' 'Marathon Man' in the DVD player and ran another 4 miles on the treadmill. Denise joined me to stretch.
I find that I invariably find the anticipation of inclement weather more daunting than its experience. The phrase "Just do it." is fine advice.
After finishing with her, I went to the basement gym, put in Dean Karnazes' 'Marathon Man' in the DVD player and ran another 4 miles on the treadmill. Denise joined me to stretch.
I find that I invariably find the anticipation of inclement weather more daunting than its experience. The phrase "Just do it." is fine advice.
Sunday, December 6, 2009
12/06/09: Ice
A runner I know has a euphemism, "I don't do lightening and I don't do ice." I understand the wisdom in his dictum.
Today, Denise threaded our way over the patches of ice from the melt of yesterday's snow. It wasn't real ice, I rationalized. As the sun climbed the sky, it ensured our passage back would be easier than the way out. After our travels to Florida, we needed to re-establish our Sundays along the Anacostia, despite the minor challenges.
Today, Denise threaded our way over the patches of ice from the melt of yesterday's snow. It wasn't real ice, I rationalized. As the sun climbed the sky, it ensured our passage back would be easier than the way out. After our travels to Florida, we needed to re-establish our Sundays along the Anacostia, despite the minor challenges.
Wednesday, December 2, 2009
12/2/09: Fence Sitting
Its warmer this morning, 37F. The nearly full moon is shrouded by the first clouds of a weather front coming up from the south. The air is utterly calm. Its a sky worthy of Shelley or Poe. Mornings when Denise is not running, I tend to run on the treadmill, to encourage her to the basement to stretch or do a light workout. But this morning is so enticing. Will it be Maryland hills under a moody moon or iPod, BBC, and treadmill?
Thursday, November 26, 2009
11/26: Thanksgiving
Denise, Dyana, Phil, and I drove over the bridge to Panama City early this morning. We then ran back over the bridge over St. Andrews Bay and returned. Luck has nothing to do with our situation; we all earned the camaraderie and fitness that enabled us to share the experience of going high over the bridge, watching ospreys and pelicans glide by. This is thanks to the efforts of the members of our own individual efforts.
This is our last day in PCB. Denise and I return to Maryland to re-engage in our respective lives. This is the four weeks of rest after my fall marathon. Next weeks' training is the beginning of the search for a new level of physical and mental achievement.
This is our last day in PCB. Denise and I return to Maryland to re-engage in our respective lives. This is the four weeks of rest after my fall marathon. Next weeks' training is the beginning of the search for a new level of physical and mental achievement.
Wednesday, November 25, 2009
11/25: Military Weight Rooms
Denise and I ran 2.2 miles on the PCB Naval Support Activity. She clocked 24:25.
She stretched while I worked out in the weight room. We reminisced about similar facilities at Cherry Point and Iwakuni. One sure indicator of a military gym, at least a Navy or Marine Corps one, is that the weights are always racked......
She stretched while I worked out in the weight room. We reminisced about similar facilities at Cherry Point and Iwakuni. One sure indicator of a military gym, at least a Navy or Marine Corps one, is that the weights are always racked......
Tuesday, November 24, 2009
11/24: St. Andrews
2.2 miles with Denise in St. Andrew State Park.
9.8 miles from the park to Dyana's home.
Denise returned to running after straining a rib three weeks ago. We did a gentle run in a pretty park under the shadow of Gainesville's half marathon in three months. After her run, she drove back to Dyana's home and I ran along Front Beach Road from St. Andrews. It was good to get back into double digits but I was surprised at how much the run took from me. The pace was roughly a 10:20.
9.8 miles from the park to Dyana's home.
Denise returned to running after straining a rib three weeks ago. We did a gentle run in a pretty park under the shadow of Gainesville's half marathon in three months. After her run, she drove back to Dyana's home and I ran along Front Beach Road from St. Andrews. It was good to get back into double digits but I was surprised at how much the run took from me. The pace was roughly a 10:20.
Monday, November 23, 2009
11/23 - Touch of the Past
My daughter took on base at the Naval Support Facility to work out with her. The 2.2 mile loop is a scenic run along St. Andrew Bay and through stands of Florida live oaks. I was gratified by being able to pass a few sailors a couple of decades my junior during my run.
The weight room is a throwback to my old Marine Corps days, a dozen or so dedicated, fit, young people in a no-frills weight room under paddle fans. There was no music. The chinning bars are popular. Chins and pull ups are one of those foundational exercises that provide maximum stimulation to most of the upper body. There is an appealing simplicity to hanging there till exhaustion, for all to see. I do two of these movements. The first is a wide grip palms forward pull up. Later, deeper into my workout as I tire, I do a narrow grip chin with supinated palms.
As a parent, being a role model never ends. At 55, I hope I am demonstrating to our 31 year old daughter what entering the last third can look like. As other members of her family on both sides of the marriage bond are well into their respective physical and mental declines, I like to think that her parents are demonstrating that an ending surge to the finish line is possible.
The weight room is a throwback to my old Marine Corps days, a dozen or so dedicated, fit, young people in a no-frills weight room under paddle fans. There was no music. The chinning bars are popular. Chins and pull ups are one of those foundational exercises that provide maximum stimulation to most of the upper body. There is an appealing simplicity to hanging there till exhaustion, for all to see. I do two of these movements. The first is a wide grip palms forward pull up. Later, deeper into my workout as I tire, I do a narrow grip chin with supinated palms.
As a parent, being a role model never ends. At 55, I hope I am demonstrating to our 31 year old daughter what entering the last third can look like. As other members of her family on both sides of the marriage bond are well into their respective physical and mental declines, I like to think that her parents are demonstrating that an ending surge to the finish line is possible.
Monday, November 9, 2009
11/9: Coach, Mentor
I am not knowledgeable enough to call myself Denise's running coach. I prefer the word mentor. I provide a mix of advice, encouragement, and companionship while she endeavors to assimilate a lifestyle that is still foreign to her background. A visit to her blood relatives is a strong reminder that nothing in her upbringing instilled a notion that fitness and health awareness are important parts of a well integrated life.
Denise has mild Morton's neuroma and is taking some time off from running. Last week, I did all my running on the treadmill in our gym in the basement. This provided the indirect incentive for her to come down, stretch, and do a bit of strength training. While I prefer to run outside in the early morning, the change to the treadmill was calculated to provide her with the companionship to do what was right for her, too.
We spent the mornings watching the BBC channel in the basement at 5:30 AM. Each marriage has its own dynamic.
Denise has mild Morton's neuroma and is taking some time off from running. Last week, I did all my running on the treadmill in our gym in the basement. This provided the indirect incentive for her to come down, stretch, and do a bit of strength training. While I prefer to run outside in the early morning, the change to the treadmill was calculated to provide her with the companionship to do what was right for her, too.
We spent the mornings watching the BBC channel in the basement at 5:30 AM. Each marriage has its own dynamic.
Monday, October 26, 2009
10/25/09: All or Nothing
The all or nothing nature of a full effort marathon is one of its attractions. The training cycle for one is six to twelve months. Full recovery for the event takes one is one to three months. There are no second chances for a peak effort in the fall. For this reason, a fall marathon is likened to a report card on one's life for the year.
I arrived at the MCM starting line having run over 1,300 miles in 2009, two dozen long runs in excess of 20 miles, and with a peak of two months of tempo runs with total mileages hovering around 55 miles per weeks. This certainly represents the best running fitness in my life. I joined the 9:10 pace group, shooting for a four hour marathon. My PR was 4:16:22. The pacer took us through the hilly first eight miles at well below a nine minute pace. While I knew that the pace was too fast, my year's training and the fact that I was running with the "four hour" pacer made me complacent as I out ran my legs.
The 4:00 hour group has a very atmosphere than the 4:30 group I ran with in 2006. The latter's pacer chatted on running, nutrition, and health topics throughout the 26 miles. The group itself was chatty as humor slowly gave way to encouragement while the miles ticked by. The 4:00 hour group, on the other hand, was focused and quiet. The group glided through the cheering crowds while the pace occasionally let out a military-style chant of encouragement. I enjoyed being part of the visibly fit half dozen runners clustered around him. However, his surges eventually took their toll and I fell behind somewhere around mile 15.
At mile 21, my left hamstring was caught in an iron claw. I suddenly slowed with a yelp of pain and surprise which even brought glances from the EMTs on the other side of the road. The last 5.2 miles became a balancing act of running, walking, pain, and near exhaustion. I persevered in this final exam for 2009.
I crossed the finish line at 4:15:47, a PR, while not my goal PR.
I arrived at the MCM starting line having run over 1,300 miles in 2009, two dozen long runs in excess of 20 miles, and with a peak of two months of tempo runs with total mileages hovering around 55 miles per weeks. This certainly represents the best running fitness in my life. I joined the 9:10 pace group, shooting for a four hour marathon. My PR was 4:16:22. The pacer took us through the hilly first eight miles at well below a nine minute pace. While I knew that the pace was too fast, my year's training and the fact that I was running with the "four hour" pacer made me complacent as I out ran my legs.
The 4:00 hour group has a very atmosphere than the 4:30 group I ran with in 2006. The latter's pacer chatted on running, nutrition, and health topics throughout the 26 miles. The group itself was chatty as humor slowly gave way to encouragement while the miles ticked by. The 4:00 hour group, on the other hand, was focused and quiet. The group glided through the cheering crowds while the pace occasionally let out a military-style chant of encouragement. I enjoyed being part of the visibly fit half dozen runners clustered around him. However, his surges eventually took their toll and I fell behind somewhere around mile 15.
At mile 21, my left hamstring was caught in an iron claw. I suddenly slowed with a yelp of pain and surprise which even brought glances from the EMTs on the other side of the road. The last 5.2 miles became a balancing act of running, walking, pain, and near exhaustion. I persevered in this final exam for 2009.
I crossed the finish line at 4:15:47, a PR, while not my goal PR.
Wednesday, October 14, 2009
Its 11 days
until the 09 Marine Corps Marathon. I've never trained so much for any race, having logged over 1,300 miles so far this year. I have a nagging minor pull in my groin from a 21 miler 3 weeks ago. It worries me, not on whether I can do a marathon, rather than whether I can sustain a 9 minute pace. I ran a 24-miler the subsequent Sunday. The question in my mind is whether the intensity of a 9 minute mile might cause it to act up.
Thursday, October 8, 2009
(as Denise and I say...) Halibut Taper....
This is a helluva taper. I missed 3 days' running because of school work. This morning was 6 miles easy.....just to hit 1300 miles this year.
Descending into the woods this morning, I saw a fox briefly dart from the clearing into the autumn woods he matches so perfectly.
Descending into the woods this morning, I saw a fox briefly dart from the clearing into the autumn woods he matches so perfectly.
Monday, October 5, 2009
Last Long Run
I ran 24 miles for my peak for the MCM. It is also my last run over 18 miles this year.
Saturday, October 3, 2009
Transformations
I ran 7.5 miles today, to cap off a 55 mile week. I have never run 55 miles a week.
I have had 4 transforming experiences in my life. The first was the Marine Corps. I grew up in another place at another time. In the Marines, I learned my relation to being a male American in the Twentieth Century. In engineering school, I learned the relation of my analytical mind to of my essentially poetic mind. In the marathon I learned my relation with my body, and with hunger, exhaustion and transcendence. Finally in Buddhism I learned my relation to other living beings and the world.
This pursuit of a faster marathon has elements of transcendence. I do not know where it will take me.
I have had 4 transforming experiences in my life. The first was the Marine Corps. I grew up in another place at another time. In the Marines, I learned my relation to being a male American in the Twentieth Century. In engineering school, I learned the relation of my analytical mind to of my essentially poetic mind. In the marathon I learned my relation with my body, and with hunger, exhaustion and transcendence. Finally in Buddhism I learned my relation to other living beings and the world.
This pursuit of a faster marathon has elements of transcendence. I do not know where it will take me.
Thursday, October 1, 2009
Heavy Leaves
At 5 AM this morning, while walking Peanut, I noticed the sound dropping through the leaves of the elms behind our home. I realized that I noticed the new sound because of the absence of others. The frogs and crickets had gone silent for the first time this fall. I was hearing the sound of leaves, heavy with dew, falling through their companions.
We ran with the expectation of the 45F temperature weather.com was promising. From the beginning, it seemed colder. I was lucky I'd thought to bring gloves. At run's end, the themometer on the deck was reading 38F.
First run of the season below 40F. Soon, 38F will be a welcome releaf.
We ran with the expectation of the 45F temperature weather.com was promising. From the beginning, it seemed colder. I was lucky I'd thought to bring gloves. At run's end, the themometer on the deck was reading 38F.
First run of the season below 40F. Soon, 38F will be a welcome releaf.
Sunday, September 27, 2009
Sunday: 28 Days Out
This wound up being a tough one. I started out with leaden legs. Despite this, I ran 21 miles. I would have run 24, but Denise had returned from the grocery store and the day was late. I did not want the long run to dominate the day entirely.
An interesting effect of training for a life time of marathons is that the athlete comes to perceive being tire or exhaustion as just something one works through and ignores. Today was a day like that. Jezz, I was tired, but being tired did not matter. So, I just did the miles.
People are often amazed upon hearing that I run 3 or 4 hours without a music device. Aside from the obvious safety issues of running alone with earplugs, I really have no need for the electronic crutches. Stepping out for a run is immersing oneself in the web of life. During my run this morning, I heard the pre-dawn cock crowing, robins stirring in their bowers as they awoke, the crickets in the wetlands in a symphony of humming, the prey squirrel screaming an alarm in a tree, probably at the sight of a prowling cat, and the predator hawk, screeching in the distance to signal its mate.
Finally, turning into the nortwest, the fall wind in my ears. It is a harbinger of the long, cold winter ahead.
I just have no need for earphones.
An interesting effect of training for a life time of marathons is that the athlete comes to perceive being tire or exhaustion as just something one works through and ignores. Today was a day like that. Jezz, I was tired, but being tired did not matter. So, I just did the miles.
People are often amazed upon hearing that I run 3 or 4 hours without a music device. Aside from the obvious safety issues of running alone with earplugs, I really have no need for the electronic crutches. Stepping out for a run is immersing oneself in the web of life. During my run this morning, I heard the pre-dawn cock crowing, robins stirring in their bowers as they awoke, the crickets in the wetlands in a symphony of humming, the prey squirrel screaming an alarm in a tree, probably at the sight of a prowling cat, and the predator hawk, screeching in the distance to signal its mate.
Finally, turning into the nortwest, the fall wind in my ears. It is a harbinger of the long, cold winter ahead.
I just have no need for earphones.
Saturday, September 26, 2009
Saturday: 29 Days Out from the MCM
I have been sustaining a 50 mpw with weekly tempo run schedule and have 2 weeks left. In 08 and 07 I broke myself trying to get to this level. I'm amazed at how, with patience, the body adapts to greater and greater loads. Even the tempo runs feel natural....but never easy.
Sunday, September 20, 2009
Sunday Run: Fall
It 44F out there. This will be my first run this season with gloves. There's a hint of red in the elms in our back yard. I've been watching the days shorten for weeks now.
It is 5 weeks precisely before my third MMC. With training, you can run a marathon faster, but its never easier.
**********
I ran 12 miles alone. The tempo training must be having an effect: my long run training pace has dropped by 30 spm. As usual, I picked up Denise and we went to Lake Artemesia. Her ankle is bothering her; she went for 6 miles. I then topped it off with another 3 miles.
Denise waited in a gazebo by the lake while I did my final 3 miles. By then, the temperature had reached the high 60s. We have run past this place in blustery 15F and wilting 90F weather. At that moment, when I joined her to stretch, the weather was perfect. The lake reflected a tree line just beginning to hint at fall and the blue sky above. The gentle breeze was just enough to cool but not chill. We lingered just a while to stretch, eat some post-long run snacks, and then leave the gazebo to the bee who seemed to find our fruit and yogurt smoothies so compelling.
It is 5 weeks precisely before my third MMC. With training, you can run a marathon faster, but its never easier.
**********
I ran 12 miles alone. The tempo training must be having an effect: my long run training pace has dropped by 30 spm. As usual, I picked up Denise and we went to Lake Artemesia. Her ankle is bothering her; she went for 6 miles. I then topped it off with another 3 miles.
Denise waited in a gazebo by the lake while I did my final 3 miles. By then, the temperature had reached the high 60s. We have run past this place in blustery 15F and wilting 90F weather. At that moment, when I joined her to stretch, the weather was perfect. The lake reflected a tree line just beginning to hint at fall and the blue sky above. The gentle breeze was just enough to cool but not chill. We lingered just a while to stretch, eat some post-long run snacks, and then leave the gazebo to the bee who seemed to find our fruit and yogurt smoothies so compelling.
Thursday, September 17, 2009
Use it or lose it: knees
It makes sense: cartilage is living tissue. When stressed, then rested, living tissue gets stronger. So running should be good for your knees.
More research supporting this:
http://www.npr.org/templates/story/story.php?storyId=112556135
More research supporting this:
http://www.npr.org/templates/story/story.php?storyId=112556135
Wednesday, September 9, 2009
Lumpen Miles
I usually wake Denise for our runs by wafting the aroma of a cup of freshly brewed coffee under her nose at 5:00 AM or thereabouts. Then, to aid the coffee, I noisily shave and wash up. While she gathers herself, I take Peanut out for his 'pee and poop'. By the time I return to our bedroom, she is usually up, in running gear and stretching on the floor.
I am peaking for the 09 Marine Corps Marathon. The goal is to sustain 50 to 55 miles per week for the 2 months before my taper without breaking. This week is particularly challenging since I have a meeting up at AT&T Lab on Thursday and will miss that day for training.
I am peaking for the 09 Marine Corps Marathon. The goal is to sustain 50 to 55 miles per week for the 2 months before my taper without breaking. This week is particularly challenging since I have a meeting up at AT&T Lab on Thursday and will miss that day for training.
Sunday, September 6, 2009
Self Test
Denise and I vacationed in Oregon two weeks ago. The necessities of traveling caused us both to miss our long Sunday runs. Today, we returned to them.
I bring Denise her coffee at 4:45 AM. Since she still dozes, I leave it by her bed stand and prepare for running.
I started my run at 5:20 AM. I ran from the time of bats to the time of birds. The bats are difficult to see in the predawn light. If one does not look for them, it is likely one will never notice them. Looking in the trees and focusing on the darkness ahead, one can divine the tiny black bodies darting in their nightlong insect chase. While a faint light begins to grow in the east, their numbers quickly dwindle to none. Passing west of the neighborhood commons, I look east to see two glowing bodies: the pale blue sky and the fog hanging over the cold, wet grass with its unearthly light. A robin flits low and so close as to almost pass through my legs. The large hawk I routinely hear on this side of the lake, and sometimes am lucky enough to see, screeches as it hunts its morning meal. Our suburb is just rural enough to allow for a rooster's call in the distance. I have run into the time of birds.
I run 12 miles alone on neighborhood roads. Completing these, Denise and I drive to Lake Artemesia for her eleven miles along the Anacostia river system trails and parks.
When I have not gone long in more than a couple of weeks, my self confidence erodes and I begin to question my ability to run long. Its not a good feeling when only seven weeks remain until the Marine Corps Marathon. Denise and I find ourselves running in nearly 80F weather as the run stretches into the morning. Her evolution as a runner has been truly amazing. Denise's self confidence in her ability to run into double digits and also do it in the heat has greatly increased her enjoyment of the sport and bled over into greater self confidence in her appearance.
I bring Denise her coffee at 4:45 AM. Since she still dozes, I leave it by her bed stand and prepare for running.
I started my run at 5:20 AM. I ran from the time of bats to the time of birds. The bats are difficult to see in the predawn light. If one does not look for them, it is likely one will never notice them. Looking in the trees and focusing on the darkness ahead, one can divine the tiny black bodies darting in their nightlong insect chase. While a faint light begins to grow in the east, their numbers quickly dwindle to none. Passing west of the neighborhood commons, I look east to see two glowing bodies: the pale blue sky and the fog hanging over the cold, wet grass with its unearthly light. A robin flits low and so close as to almost pass through my legs. The large hawk I routinely hear on this side of the lake, and sometimes am lucky enough to see, screeches as it hunts its morning meal. Our suburb is just rural enough to allow for a rooster's call in the distance. I have run into the time of birds.
I run 12 miles alone on neighborhood roads. Completing these, Denise and I drive to Lake Artemesia for her eleven miles along the Anacostia river system trails and parks.
When I have not gone long in more than a couple of weeks, my self confidence erodes and I begin to question my ability to run long. Its not a good feeling when only seven weeks remain until the Marine Corps Marathon. Denise and I find ourselves running in nearly 80F weather as the run stretches into the morning. Her evolution as a runner has been truly amazing. Denise's self confidence in her ability to run into double digits and also do it in the heat has greatly increased her enjoyment of the sport and bled over into greater self confidence in her appearance.
Wednesday, September 2, 2009
Others
Denise has been feeling a little under the weather over the past 2 weeks. I let her sleep in this morning. Today is a rest day for her so she does not run. I make her a cup of tea and leave it on her nightstand before I slip out into the predawn light.
As the days shorten, I find myself delaying my start in order to increase the time I run in daylight. Running in dark winter mornings weighs heavily on me, particularly at the end of the season. We are just entering that cycle again.
I do six miles today. This is two loops in our neighborhood. By the end of summer the combined effects of summer fitness resolutions and cooling temperatures brings quite a few beginning walkers and runners out to the early morning streets. I have watched this cycle for five years now. I know these numbers will dwindle dramatically over the next three months.
So little in society reinforces behaviors that are conducive to fitness and health.....(more later)
As the days shorten, I find myself delaying my start in order to increase the time I run in daylight. Running in dark winter mornings weighs heavily on me, particularly at the end of the season. We are just entering that cycle again.
I do six miles today. This is two loops in our neighborhood. By the end of summer the combined effects of summer fitness resolutions and cooling temperatures brings quite a few beginning walkers and runners out to the early morning streets. I have watched this cycle for five years now. I know these numbers will dwindle dramatically over the next three months.
So little in society reinforces behaviors that are conducive to fitness and health.....(more later)
Tuesday, September 1, 2009
Harbinger of Fall
Denise and I began our run at 05:30 this morning. It was 50 F and breezy. The change was substantial from the the 90+ F runs before we left for Oregon. We even wore gloves.
Seeing the neighborhood animal life is a major benefit to our early morning runs. Both a rabbit and a fox crossed our paths as we wound through the pre-dawn glow. Denise missed the fox; she has yet to see one of these furtively flit past in the world of humans.
I took Denise for 3.5 miles, then added another 5.5 alone.
Seeing the neighborhood animal life is a major benefit to our early morning runs. Both a rabbit and a fox crossed our paths as we wound through the pre-dawn glow. Denise missed the fox; she has yet to see one of these furtively flit past in the world of humans.
I took Denise for 3.5 miles, then added another 5.5 alone.
Tuesday, August 11, 2009
Moments
Buddhists will say there is no future or past, just a series of moments in the present. These are the "nows".
I ran 3.5 miles with Denise early this morning. We looked for the bats that often are flitting about in the pre-dawn light, but saw none. The day was already entering the time of birds.
I ran another 4.5 miles alone after depositing Denise at our doorstep. On the return home, cresting the hill on Backus Drive that I dubbed "Mt. Tendonitis" years ago, I looked eastward, down the street at the remaining half mile. At the end of the street stood the mimosa that Denise and I have watched grow green with leaves and beautiful with flowers. In the late summer, these have faded. The sun was rising over the tree-line peeking through Delacroix-esque cloud cover. I could see steam rising from the earth from last night's rain. Around me was the chorus of birds awakening to their daily feeding.
The beauty of thee moment did not occur to me, my mind dulled by the accumulation of miles as I build to a 50-mile week. But it was not forgotten either.
The distance runner experiences miriad moments such as this.
I ran 3.5 miles with Denise early this morning. We looked for the bats that often are flitting about in the pre-dawn light, but saw none. The day was already entering the time of birds.
I ran another 4.5 miles alone after depositing Denise at our doorstep. On the return home, cresting the hill on Backus Drive that I dubbed "Mt. Tendonitis" years ago, I looked eastward, down the street at the remaining half mile. At the end of the street stood the mimosa that Denise and I have watched grow green with leaves and beautiful with flowers. In the late summer, these have faded. The sun was rising over the tree-line peeking through Delacroix-esque cloud cover. I could see steam rising from the earth from last night's rain. Around me was the chorus of birds awakening to their daily feeding.
The beauty of thee moment did not occur to me, my mind dulled by the accumulation of miles as I build to a 50-mile week. But it was not forgotten either.
The distance runner experiences miriad moments such as this.
Monday, August 10, 2009
Mondays
Monday after a long run is always low energy.
My Zen sitting was interrupted by Denise's reaction to a large hawk hunting in our back yard. It definitely had an eye for a young squirrel it had chased under the staircase to the deck. After attempting to get at the hapless mammal, the hawk flew up to the top of a bird feeder to wait in ambush. After it flew off, the little head of the prey gingerly poked out from the steps. It was some time before he became confident enough to come out for food.
Of course, witnessing this and taking some hurried photographs of the hawk disrupted my attempt at a 'Zen state'. This will come another time.
My Zen sitting was interrupted by Denise's reaction to a large hawk hunting in our back yard. It definitely had an eye for a young squirrel it had chased under the staircase to the deck. After attempting to get at the hapless mammal, the hawk flew up to the top of a bird feeder to wait in ambush. After it flew off, the little head of the prey gingerly poked out from the steps. It was some time before he became confident enough to come out for food.
Of course, witnessing this and taking some hurried photographs of the hawk disrupted my attempt at a 'Zen state'. This will come another time.
Sunday, May 24, 2009
Mentoring
Today I took Denise for a 10 mile run on the Anacostia Trail System. I had just finished a 10-miler in our neighborhood to build my Sunday run to 20 miles.
I have been coaching and mentoring her slow re-introduction to running and subsequent build-up. Her goal is to achieve the quantum increase in strength and resilience that I experienced as a result of a training program that took me to and beyond 30 miles a week. Her pleasure at growing mental and physical strength is palpable. She is running with a maturity and independence that I've never seen her accomplish in the past.
As the temperature rose to just shy of 80 F, the run became fairly challenging. While walking occasionally, she toughed it out and finished with a huge sense of accomplishment.
I have been coaching and mentoring her slow re-introduction to running and subsequent build-up. Her goal is to achieve the quantum increase in strength and resilience that I experienced as a result of a training program that took me to and beyond 30 miles a week. Her pleasure at growing mental and physical strength is palpable. She is running with a maturity and independence that I've never seen her accomplish in the past.
As the temperature rose to just shy of 80 F, the run became fairly challenging. While walking occasionally, she toughed it out and finished with a huge sense of accomplishment.
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