Table of Marathons

11 MCM (not for time) 11 Wineglass (950/1442)
10 MCM (not for time) 09 MCM (348/1076)
09 Washington's Birthday Marathon (22/44) 08 MC Historic Half (51/210)
07 Frederick Marathon (32/60) 06 MCM (394/1076)
05 MCM (547/1047)

Tuesday, November 30, 2010

Heading Out

Its 5:40 AM, now, 45 F....a far cry from the hard freezes of the past mornings. The moon is hazy from the clouds and light fog. When I step outside, I can smell the moisture, possible only because of the warmer air. I am going to have a good run today, probably do some repeats over Mt. Tendinitis.

The run did not go as easily as expected. I was a little tired from yesterday's deadlifts, though my stride was crisp and quick.

The morning is the image of fall, black trees stretching long, bare branches up to a sky made gray by the clouds and pre-dawn light. It reminds me of the desolate, lonely art of Evard Munch. The English Puritans saw Satan in the shadows of this desolation. One hundred and fifty years later, the American Transcendentalists saw the face of divinity in the same view. I incline more to the latter's disposition.

Monday, November 29, 2010

Strength

Strength training will make you a stronger, faster, more injury free runner. I do it for these reasons and for aesthetic ones. I also feel the imperative to continue to match the 20 plus pull up ability I had in the Marines.

To save time and focus on deep strength, most of my movements are compound. This involves a lot of heavy chins, pull ups, and rows. I've gripped the bar in the palm of my hand all my life, making for major calluses. Recently, I've taken to holding the bar by my fingers. It has lessened my ability to perform repetitions....temporarily, I  presume.

As a marathoner, my traps, shoulders, and arms are less tired during long runs because of my strength. I believe my leg strength makes me a faster runner and that my core strength protects me from injury.

Today, no running, only a barbell workout.

Saturday, November 27, 2010

Trails

I took Denise around the Perimeter Trail in Greenbelt Park today. Since beginning running, we've run almost exclusively on asphalt. The Perimeter Trail is fairly rugged ranging from flat sections covered with a blanket of soft pine needles to steep ascents up rooted embankments and hillsides. The sense of isolation is profound. While the Perimeter Trail is a true soft surface trail, our two years of running the Anacostia Trail System has sensitized us to the fact that these trails can exist in highly urbanized contexts, yet allow the walker or runner the perception of being utterly remote. This feeling is enhanced on the Perimeter Trail as it is rough and rustic.

Trail running is a good addition to a road running program. The non-stop changes in direction and unsure footing force the runner to use muscles in his legs and core that tend to be underused by running solely on hard surfaces. This greater resulting strength in core and peripheral muscles creates a stronger, more resilient, runner. Unfortunately, the run backfired for Denise. The footing instability aggravated her sciatica and she spent a painful afternoon nursing it. 5.2 miles was, perhaps, an overly aggressive introduction to trail running for her.

Sunday, November 21, 2010

Long Run

After the MCM, we had two weekends of family emergencies. We were finally home this weekend. Since I'm no longer mentoring Denise through her long runs in preparation for her marathon, I ran alone this morning.

My neighborhood run is a simple and challenging 3 mile loop, half on roads, half on paved trails. I alternate clockwise and counter-clockwise directions. My mind decomposes the run into 3 out-and-back runs, rather than 6 laps. I stopped for a gulp of Gatorade at each lap, the bottle concealed in our mail box.

I started the run to the sound of a Great Horned Owl somewhere in the woods around the pond at the neighborhood's heart. I ended it to the sounds of 3 hawks in various tree tops and the endless chatter of robins, blue jays, and grackles. In the beginning, I was tired and sore from yesterday's trail runs. At the end I was nearly exhausted from the cumulative effects of 2 days' running and the cold.

It was great to do it again.

Saturday, November 20, 2010

Happy Trails

This morning, Denise and I ran with the PGRC. The North Face Endurance Challenge advertising finally influenced me and we opted to run part of the Greenbelt Park Perimeter Trail for roughly a 4 mile run. Trail running is very different from the roads. Its about mud, leaves, and whatever the runner encounters in that more natural setting. I had a great time and plan to incorporate 5 or so mile's of trail running every Saturday in my training week. Denise was less enthused, partly because she is adverse to Greenbelt's challenging hills. I keep advising her that the hills are all about gaining strength at this point of her running evolution.

As luck would have it, I wound up running another 4 miles of trails, this time in Catoctin Mountain Park in hiking boots, later that day. My boots are heavy and the trail is rough. I was super tired by the end.

Wednesday, November 17, 2010

The Front

The winds blew away the rain clouds leaving a cloudless sky overnight. Its 55 and blustery; I'm surprised its not 45 or 35. As my run progressed, I could see the sidewalks and roads dry in the wind.

I did 6 easy ones today, having a bit of DOMS from yesterday's hills.

Tuesday, November 16, 2010

Runner's High

I don't put much stock in the runner's high.

I ran 6 miles today, under what some would think were unpleasant conditions. We had thick fog this morning to complement the pre-dawn 48 F drizzle. I ran 3 warm-up miles quietly in the dark, admiring the reds, golds, and browns of the leaves through the moist haze. At mile 3, I began to run my hill repeats on Mt. Tendinitis. I had abandoned hat and vest back at my house because I was too warm. It began to rain more heavily. By mile 4, on my 4th crest of the hill, I felt my legs and pace were particularly strong. Facing a glow in the east, with rain water trickling down my face, the thought came over me: "This feels really, really good."

It did for the remainder of the day.

Saturday, November 13, 2010

10/30:

Washington traffic was a mess Saturday with the coincidence of Howard University Homecoming, the Rally to Restore Sanity, and the Marine Corps Marathon Expo scheduled for Saturday. We passed Howard University just as the streets were closing for the parade. Not knowing the area well, it would have taken us hours to detour around the festivities. We made it down to central Washington only to find long lines for parking. The crowds were an interesting mix of Jon Stewart party-goers and endurance athletes.

The MCM Expo at the Washington Convention Center was the biggest ever. We spent at least 3 hours winding our way through the booths. I was disappointed not to encounter Kathrine Switzer this year. A chat with her and Roger Robinson had become annual events.

The focus this year was on Denise and her first marathon. To this end, we did not linger at the expo, tiring her legs. Instead, we strolled the three blocks over to the Wok and Roll for a Chinese and sushi lunch. In the quest to increase her carbohydrate intake for she had a noodle bowl; I indulged my sushi desires.

The Stewart/Colbert "Rally to Restore Sanity" increased the crowds to the point where DC was very congested. The dissenting party-goers and endurance athletes contrasted strangely, one group focused on the present merriment, the other one tomorrow's challenge. Roughly a third of the MCM competitors are first time marathoners. Their presence is the culmination of months of training in the heat, the dark, in all kinds of weather. Fate can peevishly upend their efforts in a single stroke with a twisted ankle, a cold, or a spot of particularly bad fall weather. Yet they come to test themselves against an unforgiving distance and an uncompromising measuring standard.They eschew the mediocrity of self-indulgent sloth for the uncertainty achieving a public goal and the certainty of the personal transformation in the that occurs in its pursuit.