Good morning.
I had the most awesome dream. I was in a very warm and beautiful place near the ocean. In the dream I would enjoy the sea and sun with my wife and I was also training on some tough hills for Boston. The days were wonderful and the food terrific. Then I woke up.
Now I am back in my favorite worn brown leather chair with my coffee and dogs looking out the window. The snow is still present and the cold remains. That was a great dream though.
Back to reality. But, reality is ok. Life is to be enjoyed no matter where you are. Even though winter tends to drag on a bit in Chicago I try to make the most of my days. Enjoy the day I have, not the day I want. There is something great about being with the comforts of home.
Boston is getting closer by the day. I hope the hills I've been training on the last 8 days will provide lots of stamina when it comes to the hills of Boston.
I am reading, Born To Run. One thought that crossed my mind, after reading some of the things the runners do in this book, the marathon is just a beginning, child's play. Yes it's a very tough event and one heck of an accomplishment. But, compared to some of the feats I've read in the book it pales in comparison. Absolutely amazing stuff.
I mentioned that I would insert some favorite quotes from the book:
"It reminded me of a proverb attributed to Roger Bannister, the first man to break the four minute mile:
Every morning in Africa, a gazalle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you are a lion or a gazelle-when the sun comes up, you'd better be running."
Hello again everyone.
Friday, February 26, 2010
Monday, February 15, 2010
My Running Home
Good morning.
Yesterday was an LSD, (long slow distance) run. So relaxed was I, in the slow zone listening to song after song and watching various runners and the winter scenery. The run took me along my customary lakefront path.
Yesterday was an LSD, (long slow distance) run. So relaxed was I, in the slow zone listening to song after song and watching various runners and the winter scenery. The run took me along my customary lakefront path.
As you can see it was very sunny. Even though the temperature was only 20 it felt much warmer because of the sunshine. Even the icebergs in the Lake are gone. But, there are some interesting shore formations from crashing waves.
These are accumulations of ice from crashing waves. It seemed most runners were running a little slower today. Maybe they are going to Boston. My long run today was only 15 miles. I was considering 20 but decided that I have enough time left in my training program to run at least three more 20 + milers. Near my turn around at mile 8 is Oak Street Beach:
The beach is straight ahead in the above pic. In the summer this place is packed with sun lovers.
So, those are some of the things I see when I run along the Lake. My pace stayed slow and the splits:
Split Time Distance Elevation Gain Elevation Loss Avg Speed Max Speed Avg HR Max HR Steps Calories
1 0:09:21 1 0 95 9:21 8:09 117 125 0 84
2 0:08:58 1 43 20 8:58 7:00 124 128 0 89
3 0:08:47 1 10 66 8:47 6:36 124 130 0 83
4 0:09:06 1 207 121 9:06 4:07 127 132 0 87
5 0:08:51 1 30 52 8:51 8:07 128 131 0 83
6 0:08:54 1 26 39 8:54 8:17 129 133 0 81
7 0:08:47 1 26 30 8:47 8:10 129 133 0 76
8 0:08:55 1 23 30 8:55 8:20 128 132 0 72
9 0:08:52 1 69 66 8:52 8:09 130 133 0 77
10 0:08:52 1 10 23 8:52 8:24 131 135 0 79
11 0:08:47 1 16 46 8:47 7:37 133 136 0 80
12 0:08:55 1 95 43 8:55 6:27 133 138 0 73
13 0:09:05 1 62 102 9:05 7:39 132 136 0 75
14 0:09:18 1 374 358 9:18 7:01 133 137 0 77
15 0:09:04 1 79 69 9:04 7:56 135 139 0 80
16 0:00:02 0.01 -- 3 5:46 8:34 135 135 0 0
Summary 2:14:43 15.01 1,073 1,152 8:58 4:07 128 139 0 1,196
Have a great week.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Sunday, February 14, 2010
With All My Heart
Happy Valentines Day and good morning.
Another sunny day in Chicago. Remember all those times I would write my daily blog and mention clouds? Well, that sure has changed lately with sun almost every day this week. It is nice.
Yesterday's run was a 10.7 miler. I decided after I started that I would make it a marathon pace run. It went very well. Stats below:
Split Time Distance Elevation Gain Elevation Loss Avg Speed Max Speed Avg HR Max HR Steps Calories
1 0:08:53 1 23 568 8:53 6:27 113 122 0 72
2 0:08:04 1 39 26 8:04 6:46 127 132 0 85
3 0:07:49 1 26 23 7:49 6:36 135 138 0 87
4 0:07:47 1 10 72 7:47 4:03 139 144 0 88
5 0:07:32 1 36 10 7:32 6:32 144 152 0 89
6 0:07:48 1 36 20 7:48 7:06 145 152 0 90
7 0:07:48 1 66 43 7:48 6:06 143 148 0 87
8 0:07:46 1 102 115 7:46 5:49 141 146 0 84
9 0:07:32 1 56 52 7:32 5:56 144 148 0 81
10 0:07:52 1 20 49 7:52 7:08 144 150 0 87
11 0:06:21 0.76 30 13 8:25 7:16 142 150 0 63
Summary 1:25:17 10.76 446 991 7:55 4:03 137 152 0 913
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Another sunny day in Chicago. Remember all those times I would write my daily blog and mention clouds? Well, that sure has changed lately with sun almost every day this week. It is nice.
Yesterday's run was a 10.7 miler. I decided after I started that I would make it a marathon pace run. It went very well. Stats below:
Split Time Distance Elevation Gain Elevation Loss Avg Speed Max Speed Avg HR Max HR Steps Calories
1 0:08:53 1 23 568 8:53 6:27 113 122 0 72
2 0:08:04 1 39 26 8:04 6:46 127 132 0 85
3 0:07:49 1 26 23 7:49 6:36 135 138 0 87
4 0:07:47 1 10 72 7:47 4:03 139 144 0 88
5 0:07:32 1 36 10 7:32 6:32 144 152 0 89
6 0:07:48 1 36 20 7:48 7:06 145 152 0 90
7 0:07:48 1 66 43 7:48 6:06 143 148 0 87
8 0:07:46 1 102 115 7:46 5:49 141 146 0 84
9 0:07:32 1 56 52 7:32 5:56 144 148 0 81
10 0:07:52 1 20 49 7:52 7:08 144 150 0 87
11 0:06:21 0.76 30 13 8:25 7:16 142 150 0 63
Summary 1:25:17 10.76 446 991 7:55 4:03 137 152 0 913
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Saturday, February 13, 2010
Niggles Be Gone!!!
Good morning.
Another sunset for a sunrise. As I look east from my favorite chair, coffee in hand I see roofs of snow. But, way out there is the sunrise with all the pinks and teals and purples and other fantastic colors you might see during a sunset. Another sunny day in Chicago.
I've had some niggles for a long time that I've been working on. These are not the kind that stop me from running. They certainly have not stopped me from making huge strides with my training. Niggles are a part of what we/I do with all of our running. There really is no escaping them. I do not talk about them either on this site. I figure why bother all of you with stuff like that.
It's funny how I figure the niggles out. Sometimes they are totally phantom. For example, I thought I was having an achilles tendon problem while running. Every now and then I would feel a tiny sharp stinging sensation in my left achilles when running. I finally figured out that it was the tip of my right shoe lace snapping the back of my leg. Problem solved.
My left hamstring area has bothered me since before the Chicago Marathon. Nothing to stop me from running but just a tedious little something. I had a deep tissue massage on Thursday and the massage therapist worked on various spots in the left leg. At one time he was morking very close to my crotch. He was hitting spots that hurt. At one point he said, take your right hand and move your scrotum over. OK!! Well, whatever he did it seemed to fix the problem. Amazing!
Recently my left ankle has been bothering me. It has done so for about a month. I thought of what I may have been doing differently during that month. Riding the bike?? The bike shoes?? Yep. The shoes would hit a spot right where I would feel the niggle. Yesterday I did not tighten the shoes as I rode the bike. Problem solved. Interesting, isn't it?
Right now my legs feel great. So, next time you have a niggle do a little detective work. It might be something simple.
Yesterday was Friday and Friday is Triday. I put a couple tri bricks in place with a swim and a bike session. The swim was a continuous 2500 yard endurance exercise that took 55 minutes. The bike was 15 miles in about the same amount of time. A good day.
Today, sunny, nice...Boston Bound calls for seven miles of whatever we want. I may do a 10 mile marathon pace run. What is the pace? I will let my body tell me as I go.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Another sunset for a sunrise. As I look east from my favorite chair, coffee in hand I see roofs of snow. But, way out there is the sunrise with all the pinks and teals and purples and other fantastic colors you might see during a sunset. Another sunny day in Chicago.
I've had some niggles for a long time that I've been working on. These are not the kind that stop me from running. They certainly have not stopped me from making huge strides with my training. Niggles are a part of what we/I do with all of our running. There really is no escaping them. I do not talk about them either on this site. I figure why bother all of you with stuff like that.
It's funny how I figure the niggles out. Sometimes they are totally phantom. For example, I thought I was having an achilles tendon problem while running. Every now and then I would feel a tiny sharp stinging sensation in my left achilles when running. I finally figured out that it was the tip of my right shoe lace snapping the back of my leg. Problem solved.
My left hamstring area has bothered me since before the Chicago Marathon. Nothing to stop me from running but just a tedious little something. I had a deep tissue massage on Thursday and the massage therapist worked on various spots in the left leg. At one time he was morking very close to my crotch. He was hitting spots that hurt. At one point he said, take your right hand and move your scrotum over. OK!! Well, whatever he did it seemed to fix the problem. Amazing!
Recently my left ankle has been bothering me. It has done so for about a month. I thought of what I may have been doing differently during that month. Riding the bike?? The bike shoes?? Yep. The shoes would hit a spot right where I would feel the niggle. Yesterday I did not tighten the shoes as I rode the bike. Problem solved. Interesting, isn't it?
Right now my legs feel great. So, next time you have a niggle do a little detective work. It might be something simple.
Yesterday was Friday and Friday is Triday. I put a couple tri bricks in place with a swim and a bike session. The swim was a continuous 2500 yard endurance exercise that took 55 minutes. The bike was 15 miles in about the same amount of time. A good day.
Today, sunny, nice...Boston Bound calls for seven miles of whatever we want. I may do a 10 mile marathon pace run. What is the pace? I will let my body tell me as I go.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Friday, February 12, 2010
I'm Getting Faster
Good morning.
Another sunny day in Chicago! What's going on? It sure puts me in a different frame of mind. Even though I choose to live one day at a time and make the most out of my days with enjoyment, it gets magnified to an even greater optimism when it's sunny. There is something happy about sunshine. This time of year, if it is sunny with no wind with temps around 25 dgrees, it actually feels warm out. Maybe it's just me.
I had one terrific run yesterday. The Boston Bound program called for a 7 mile tempo run. I decided to make it 8 on my regular 8 mile route which takes me east past Wrigley Field to Lake Shore Drive. I then head south on Lake Shore for about 3/4 of a mile and turn west on Belmont Avenue. Belmont always has interesting characters to watch as I run. Running entertainment. I run west for a while and then meander my way through Roscoe Village and before I know it I am home.
I started the tempo run with a goal to increase my pace slowly each mile and hitting approx 10K pace around mile 4. But, all of my runs are done by feel. I like to listen to my body and mind during the process. So, if all is going well and the pace feels really good I might stay there for a while. After I hit my max pace of 6:45 in mile four I backed off a little, like we are supposed to do in a tempo run. My first pull back mile was at 7:03. Then I slowed to 7:23 for mile six. I felt so good at this pace that I decided to run at this pace for mile 7 and then finish stronger in mile eight. All in all, this was my fastest 8 mile route ever. I wish I would have been paying more attention to the "total elapsed" time on the Garmin. I would have pushed it a little more to break through the one hour mark.
I could not be more pleased with this effort. Even though I did not follow traditional tempo run format I felt like listening to where my body wanted to be. I figure the only way to reach new territory with my running is to break through current resistence levels and enter new found territory. The only way to know if you can do it is to try it. It is a journey and I am enjoying it. Stats below:
Split Time Distance Elevation Gain Elevation Loss Avg Speed Max Speed Avg HR Max HR Steps Calories
1 0:08:34 1 85 39 8:34 7:05 121 133 0 82
2 0:07:51 1 82 36 7:51 6:51 133 140 0 84
3 0:07:19 1 56 75 7:19 5:34 142 147 0 85
4 0:06:45 1 138 98 6:45 5:08 150 155 0 83
5 0:07:03 1 180 164 7:03 4:37 151 155 0 87
6 0:07:23 1 59 125 7:23 5:40 149 155 0 86
7 0:07:26 1 43 62 7:26 6:42 150 152 0 90
8 0:07:13 1 13 20 7:13 6:34 149 155 0 86
9 0:00:30 0.08 0 0 6:44 6:35 155 156 0 7
Summary 1:00:08 8.08 659 623 7:26 4:37 142 156
Another sunny day in Chicago! What's going on? It sure puts me in a different frame of mind. Even though I choose to live one day at a time and make the most out of my days with enjoyment, it gets magnified to an even greater optimism when it's sunny. There is something happy about sunshine. This time of year, if it is sunny with no wind with temps around 25 dgrees, it actually feels warm out. Maybe it's just me.
I had one terrific run yesterday. The Boston Bound program called for a 7 mile tempo run. I decided to make it 8 on my regular 8 mile route which takes me east past Wrigley Field to Lake Shore Drive. I then head south on Lake Shore for about 3/4 of a mile and turn west on Belmont Avenue. Belmont always has interesting characters to watch as I run. Running entertainment. I run west for a while and then meander my way through Roscoe Village and before I know it I am home.
I started the tempo run with a goal to increase my pace slowly each mile and hitting approx 10K pace around mile 4. But, all of my runs are done by feel. I like to listen to my body and mind during the process. So, if all is going well and the pace feels really good I might stay there for a while. After I hit my max pace of 6:45 in mile four I backed off a little, like we are supposed to do in a tempo run. My first pull back mile was at 7:03. Then I slowed to 7:23 for mile six. I felt so good at this pace that I decided to run at this pace for mile 7 and then finish stronger in mile eight. All in all, this was my fastest 8 mile route ever. I wish I would have been paying more attention to the "total elapsed" time on the Garmin. I would have pushed it a little more to break through the one hour mark.
I could not be more pleased with this effort. Even though I did not follow traditional tempo run format I felt like listening to where my body wanted to be. I figure the only way to reach new territory with my running is to break through current resistence levels and enter new found territory. The only way to know if you can do it is to try it. It is a journey and I am enjoying it. Stats below:
Split Time Distance Elevation Gain Elevation Loss Avg Speed Max Speed Avg HR Max HR Steps Calories
1 0:08:34 1 85 39 8:34 7:05 121 133 0 82
2 0:07:51 1 82 36 7:51 6:51 133 140 0 84
3 0:07:19 1 56 75 7:19 5:34 142 147 0 85
4 0:06:45 1 138 98 6:45 5:08 150 155 0 83
5 0:07:03 1 180 164 7:03 4:37 151 155 0 87
6 0:07:23 1 59 125 7:23 5:40 149 155 0 86
7 0:07:26 1 43 62 7:26 6:42 150 152 0 90
8 0:07:13 1 13 20 7:13 6:34 149 155 0 86
9 0:00:30 0.08 0 0 6:44 6:35 155 156 0 7
Summary 1:00:08 8.08 659 623 7:26 4:37 142 156
Thursday, February 11, 2010
Early Spring???
Good morning.
Another bright sunny day for Chicago. The sun is fighting to stay which is a welcome change. No wind chill to speak of. Even though it's only 19 degrees the sun feels so warm. It will be a good day to run outside. Most of the sidewalks are clear of the 12+ inches of snow we received Tuesday. So, hopefully footing will not be a problem. Thank you neighbors.
It's interesting. When I open the front door this time of year you can hear the chorus of birds chirping. It's a different sound, a happy tune, a different bird. The closer we get to spring the more of this conversation I will hear. More and more of these happy campers will gather, chatting, catching up as they await springs welcome warmth. Squirrels are becomming more active as they awake each day. Maybe Mother Nature knows something we don't. An early spring?
Yesterday's Boston Bound program called for 4 miles of running. I decided not to run. Instead, I did 5 miles on the elliptical in about 41 minutes. The elliptical is such an excellent, non-impact, smooth, quad burning workout. I have always enjoyed and respected the elliptical for it's toughness. I did this to change it up a bit and to create more muscle confusion. Also, wanted to be running fresh today for my 8 mile tempo run.
Later in the day I weight trained both upper and lower body. Lower body work was dedicated to walking lunges and leg extensions. After this I jumped on the bike on the cycleops trainer and trained for an easy 5 miles in 20 minutes. So, all in all a little different day.
Today: Eight mile tempo run.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Another bright sunny day for Chicago. The sun is fighting to stay which is a welcome change. No wind chill to speak of. Even though it's only 19 degrees the sun feels so warm. It will be a good day to run outside. Most of the sidewalks are clear of the 12+ inches of snow we received Tuesday. So, hopefully footing will not be a problem. Thank you neighbors.
It's interesting. When I open the front door this time of year you can hear the chorus of birds chirping. It's a different sound, a happy tune, a different bird. The closer we get to spring the more of this conversation I will hear. More and more of these happy campers will gather, chatting, catching up as they await springs welcome warmth. Squirrels are becomming more active as they awake each day. Maybe Mother Nature knows something we don't. An early spring?
Yesterday's Boston Bound program called for 4 miles of running. I decided not to run. Instead, I did 5 miles on the elliptical in about 41 minutes. The elliptical is such an excellent, non-impact, smooth, quad burning workout. I have always enjoyed and respected the elliptical for it's toughness. I did this to change it up a bit and to create more muscle confusion. Also, wanted to be running fresh today for my 8 mile tempo run.
Later in the day I weight trained both upper and lower body. Lower body work was dedicated to walking lunges and leg extensions. After this I jumped on the bike on the cycleops trainer and trained for an easy 5 miles in 20 minutes. So, all in all a little different day.
Today: Eight mile tempo run.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Wednesday, February 10, 2010
Snow Globe, Part Two
I am sitting in my favorite worn brown leather chair enjoying coffee and the bright sunshine. As I peer out the east facing sliding glass doors the landscape has been turned into a desert of smooth deep snow. The homes in the houserizon look like puffy white marshmellows with all the snow accumulated on and around them. Shoveling was part of my workout routine as the snow globe kept getting shaken again and again. For now the storm has past and moved on leaving 12 to 15 inches of fluff.
Chico is healing nicely and is really getting used to hobbling around on three legs. He has not yelped in a couple days from pain and can stand on all fours. My concern now is curtailing his running and jumping for the next 6 to 10 weeks. I went to Petsmart yesterday to see if there was something I could use that Chico might like. I ended up buying a big mettle cage/crate. My other dog, Barclay, has his own crate and enjoys spending time in it. His door is always open and he can come and go as he pleases. I thought Chico might like a place of his own.
After I set up his new abode I put in his pads and blankets, a couple toys and his food bowl. He went right in and I could tell he liked it. He started eating in it and laid down. I was relieved at the ease in which he accepted and wanted the new home. I will only put him in there and shut the door when I leave for a while. He will enjoy it. I don't want him getting overly confident and trying to jump on the couch or run to the front door if someone knocks or rings the door bell.
Yesterday my workouts consisted of swimming and running. Another brick. The swim was only 1100 yards. I was bored after that and decided to leave and go to Petsmart. Maybe my mind was more on Chico than swimming. Who knows. Then I went home and ran 6 miles of inclines and declines. I really have not done hill repeats which is what Hal's plan called for. I would rather run at inclines like you would encounter in a race at normal running speeds. I also am doing more declines than Hal's program calls for. It seems like the declines are the killers in Boston so I want to condition my legs to handle them and possibly capitalize off of them.
The inclines got up to +6 on the treadmill and declines -4. Speeds on the inclines were 6-7 miles an hour and declines 8.5 miles an hour.
Feel free to comment on my methods above if you think I am missing something with the hill training.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Chico is healing nicely and is really getting used to hobbling around on three legs. He has not yelped in a couple days from pain and can stand on all fours. My concern now is curtailing his running and jumping for the next 6 to 10 weeks. I went to Petsmart yesterday to see if there was something I could use that Chico might like. I ended up buying a big mettle cage/crate. My other dog, Barclay, has his own crate and enjoys spending time in it. His door is always open and he can come and go as he pleases. I thought Chico might like a place of his own.
After I set up his new abode I put in his pads and blankets, a couple toys and his food bowl. He went right in and I could tell he liked it. He started eating in it and laid down. I was relieved at the ease in which he accepted and wanted the new home. I will only put him in there and shut the door when I leave for a while. He will enjoy it. I don't want him getting overly confident and trying to jump on the couch or run to the front door if someone knocks or rings the door bell.
Yesterday my workouts consisted of swimming and running. Another brick. The swim was only 1100 yards. I was bored after that and decided to leave and go to Petsmart. Maybe my mind was more on Chico than swimming. Who knows. Then I went home and ran 6 miles of inclines and declines. I really have not done hill repeats which is what Hal's plan called for. I would rather run at inclines like you would encounter in a race at normal running speeds. I also am doing more declines than Hal's program calls for. It seems like the declines are the killers in Boston so I want to condition my legs to handle them and possibly capitalize off of them.
The inclines got up to +6 on the treadmill and declines -4. Speeds on the inclines were 6-7 miles an hour and declines 8.5 miles an hour.
Feel free to comment on my methods above if you think I am missing something with the hill training.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
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