Landing Strip In Sight

Took it easy Wednesday with 30 minutes of cross-training followed by some brief lifting exercises. Upped the weight a little bit and things are feeling good on that front, no troublesome low back pain as I've had in the past. Even revisited single-leg deadlifts which tend to destroy my hammies but they've held up quite nicely this time.

Yesterday early morning I set out from Bethesda on a front-loaded CCT out-and-back. I felt great from the chute, but refrained from consciously putting forth the effort to make it a harder run. On the return leg I mixed in 10 strides. These are beginning to feel more fluid and between them and the weights, my legs are feeling quite resilient. I did get the sense I was riding a bit of a thin line yesterday as I'd biked to work on my fixed gear and didn't have much desire to ride home when it came time to go. Reducing the biking days is something I've been accepting I'll have to do if I want to move much beyond this point with my running. It's so damn cold on a bike this time of year anyway, I doubt I'll miss it much. 8.1 miles, 58:50.

At the 'rents' house for the weekend so I took advantage of my dad's basement hideout and kept it easy on the treadmill and elliptical. 30 min each, 3.8 miles run on the TM, followed up with some legitimate stretching (few and far between these days). My feet were sore this morning when I woke up and I got a few twinges on the treadmill today, so I'll forego a run tomorrow against my desire to hit 40 miles for the week and call it 37. Coasting on into the new year, work already done for the week. Happy 2011 everyone!

Mathewson Hill

It's good to be home. Logistics proved too challenging to fit in a run this morning before getting on a plane. Set out in the thicker east coast air as soon as I returned though. Chose a Mathewson loop with 5 repeats up Mathewson Rd. This is a pretty short and steep hill that I sometimes ride up on my way home from work. Felt pretty fluid and it was good to incorporate some harder running. Repeats went 49-53-55-57-55 so it's clear I started a little fast but was at least able to round it out in the end. I was fairly liberal with the recoveries (~90 seconds back down the hill) to give it more of a strength focus. That gives me 6.7 miles for the day, 53:55.

Relativity

Holiday time in the Rockies is winding down. Had a few hours of downtime this afternoon and with a brewery visit scheduled for this evening I took the opportunity to grab a few easy miles. I could have gone either way today but I'm glad I got out to witness the first crisp view of the divide ranges of the entire trip.

Gazing toward Mt Evans, one of Colorado's highest peaks, I thought of early explorers trekking up through the hills, likely following game trails in search of precious metals. Once, on a backpacking trek through some of southwest Colorado's very remote wilderness, I found myself contemplating the reality of a late 19th century miner. Having gauged the difficulty of my day on the number of miles I'd covered and the pounds of dried food and gear on my back and the feet of altitude I'd walked up and down, my sense of accomplishment was all but deflated when I came across a remote mine and the large machinery required to operate it. Someone had to lug that up there, miles and miles from the nearest town, well above the treeline and very exposed to the elements.

We're a bunch of pansies, compared to those folk. But it's all relative, I suppose. 6.1 miles on the same Cherry Creek out-and-back I did last Monday.

Merry Merry!

I sent a post here from my phone, but apparently it didn't come through. The extent of the message, which was authored on Friday, was happy holidays! I hope everyone has enjoyed hearty meals with friends and family. Here's the view from our cabin here in Estes Park:

As you can see in the above photo, it's fairly icy on the smallest streets. The main roads are actually fairly well maintained and they've surprisingly had very little snow for this time of year. I figured I would explore some trails on Saturday, with the help of some Microspikes I picked up back in Denver. The crampons turned out not to be entirely necessary because the trails were not very well packed. Snow shoes would have been better actually, and I took the opportunity to hop onto a road when I came to it. I ended up running up Bear Lake Rd, within Rocky Mountain National Park now, toward a small picnic area before heading back downhill. Between stomping through the snow on the lower trails and popping onto the road at an unknown point I won't attempt to map it. I'll call it a 6 mile effort, 47:29. The road miles were definitely faster than the trails, especially the uphill ones which are pretty sluggish at this altitude. I think that's about 35 for the week.

I had a 12 mile run penciled in for today and I decided to stick to the streets, as I feared the effort to trudge through the trails would have made the run less enjoyable. I headed down the hill to Estes Park and back up a long climb to Mary's Lake. I'm not sure what the elevation change was but the climb up to the lake was very tiresome. The view from atop made the effort well worth it but I felt like I was moving pretty slowly. I made up some time heading back down to Estes on a grueling, mile-long descent that made any east coast hill seem like a wrinkle in the sand. By about 70 minutes I had to make a decision to bite the bullet and focus on putting one foot in front of the other. The ups and downs mixed with the altitude put me in a painful place, and my momentum was slowly draining. I had to stop a few times on the climb back up to the cabin, which wasn't as steep or long as the climb to Marys Lake, but it was tough enough. I finished strong though, and I was ecstatic to have completed such a scenic and challenging run. 12 miles, 1:38:07. Not bad considering the altitude and hills.

I spent the afternoon snow-shoeing up in the national park, and it was the most fun I've had in a long time. I could totally get into this in a big way. The dearth of majestic scenery out east would make it somewhat of a different experience, but I'm glad I tried it today. Headed back to Denver tomorrow, then back to DC on Tuesday.

Untitled

This morning I decided I would head north on the Cherry Creek Trail, which eventually turns into the High Line Canal trail. Before ultimately deciding on an out-and-back run I contemplated heading to this irregular track loop that's about 460 meters in length and less than a quarter-mile from the front door. The desire to work in some higher intensity running is there. I've got my foot down that this won't be a spur of the moment thing however, as it would have been this morning. I want to plan for it, and perhaps I'll pencil it in next Tuesday before I head to the airport to fly back east.

For today I kept it simple. 6.3 miles, 47:44. 7 strides on the return leg. Followed up with some strength work at the "fitness room." I don't hurt, but I'll be pretty ready for a nap in a couple hours.

Easy Wednesday

I'm finding it much easier to blog now that I have absolutely no daily obligations. Even so, I feel as if a cat has nipped my tongue. Or my fingertips.

The weather in Denver is dry, so that when you sweat, it evaporates almost immediately. I guess sweating is much more effective as a means of cooling than on the east coast, where you get soggy and never reap the endothermic benefits of evaporation. But all of this doesn't really matter when it's 18 degrees outside. The temps have swung wildly from upper 50s on Monday to teens today, and apparently they're measuring snow in the feet just north and west of us.

Gonna check out Fort Collins and Greeley today. Friday we're off to Estes Park to stay in a cabin there for a few nights. Should be picturesque, and hopefully I'll get in a couple runs if the snow doesn't preclude it.

Today was a planned easy day, which meant 3.5 miles (30:00) on the treadmill after 30 minutes on the elliptical. Funny I should come across this post this morning, which got my mind in recovery mode. Felt good to go easy.

Cherry Creek Loop

Cold morning loop around Cherry Creek Lake followed by a soak in the hot tub. If I had one of these things I would be in it twice a day. I make sure to take advantage of them every chance I get. Which is mostly when I visit my or Maia's parents.

Legs feeling heavy after the weights yesterday, not surprisingly, and the thin air got to me just a little more than days prior. After 45 minutes or so it was more of a mental run than anything. This type of run, to me, seems an important aspect of training to run long distances. 9.3 miles, 1:12:31.

Fresh Air

First time I was in Denver was back in 2007 when I ran a 5k on New Year's Eve. I'd never run at this altitude before and I was surprised at how much I was affected by the thinner air. Running wasn't really any more difficult, but I remember gasping at the end of the race, feeling like I just couldn't fill my lungs with enough air. Don't have this issue this time around. Not sure if it's because I've been coming here once or twice a year since then, or that I'm in better shape.

Yesterday night I went for a late evening treadmill run to shake out my flying legs. Just 4 easy miles, 33:20.

Today I found it easy to get up well before the sunrise. I waited til the sun came up, poking around running websites as I sipped my coffee. By the time I headed out I was pretty psyched on some old footage of Rodgers and Shorter. Kept the effort mostly easy along the Cherry Creek canal trail. Threw in 5 strides on the return leg. Stopped at the "fitness room" in the apartment complex here for some core and light lifting exercises. This fresh air feels so good. 6.1 miles, 46:23.

Saturday Switchup

I've been doing longer runs on Sundays, but this week I switched it up to take advantage of some company. Joined Rob in Rock Creek for a jaunt along some snowy trails. A few lung-searing climbs, but the lack of pavement made these more pleasant than usual. It was 23 degrees out at the start but I was OK in shorts. The absence of wind makes a big difference here. No attempt to map it as the trails are not visible on gmaps. Conservatively calling it 10.5 miles, 1:23:20.

This puts me over 40 for the week, but next week will be appropriately less given that I'll be keeping things shorter tomorrow. Speaking of next week, I'm getting on a plane to Denver tomorrow evening and I'll be in the Denver area for 9 days or so, hopefully sipping on Scotch and cracking pistachios in front of the fireplace. Looking forward to the crisp air and change of scenery. Weather forecast looks like sunny mid-40s for most of the time I'll be there.

Friday Motivation

No run today. Instead, I registered for the 2011 Grandma's Marathon in Duluth, MN. It's a long way off, and now the challenge will be to budget my efforts toward this goal. My dad plans to register as well and it promises to be a memorable weekend even if both of us show up sick and limping.

So now I've made a $116 investment (including a pasta dinner for Maia and me). Will that be enough to keep me in line?

Satisfied

Slept through my alarm this morning. Still had time to run though. Almost 6 miles on a Bethesda neighborhood loop in 43:39. Great energy, left foot got a little stiff. By now I'm mostly certain this isn't a stress fracture as I once feared. It seems to happen on the more pounding routes I do. Today's featured lots of ups and downs. The downs seem especially hard on the feet. But my lower legs in general seem to be handling this pounding better each week that goes by so I think it's only a matter of time til the foot woes are past. The calf exercises seem to be helping although I've slacked on them a little this week.

It's only Thursday and I've already tallied over 30 miles. If the week were over today I'd still be satisfied with this number, so it's a good enough reason to take tomorrow off and go easy on Saturday.

My dad called me today to ask if I'd signed up for Grandma's in June 2011. I'm back and forth about it because at the rate I'm building mileage I'm afraid I won't be able to hit the long runs required. But that's where I'm at, and I'm coming to terms with that. Worst case is that I register, decide not to run, and spend the weekend in Duluth spectating and visiting with my grandfather. Doesn't seem so bad if you ask me.

For the Record

Don't have a whole lot of time so this will be strictly record keeping.

Enjoyed a beautiful, if cold, jaunt around Pittsburgh yesterday morning. Was there for work and I always enjoy getting out for a run with Rob (my boss). Pretty unique situation to be in where I can go out and shoot the shit for an hour with my direct supervisor. It's like work therapy. 8.5 miles, 1:07:44. 13 degrees, snowing, -10 degree wind chill. I was actually perfectly dressed for the conditions with some thermal tights and shirt, wind breaker, and knit mittens. The snow (less than 2 or 3 inches) was like padding at first but then got kind of annoying for the lack of traction.

Didn't get home from work til late last night so I decided to sleep in a little bit. I brought my shorts to work in case I found myself with some extra time in the afternoon. I did, and I got out for 5.8 miles on a CCT out-and-back. 41:42. Threw in 5 strides at about the 20 min mark. Felt good.

Mud Bath

Thought I'd have somewhat of a cleansing run in the rain this evening. Turned out to be the opposite and I sit here now caked in mud. Pretty fun revisit of the Rock Creek loop I did last Sunday. Heroically dodged many a mud puddle, but not all of them. This distance feels about right for a longer run for now, and I'll build upon this over the next few months. Legs were feeling pretty creaky toward the end. 10 and a quarter miles, 1:21:08.

Yesterday morning I took a scenic trip through cow pastures and old iron mill country down in Virginia. Nice, rejuvenating run, and I threw in a handful of strides toward the end. I've decided to keep my distance from the track for just a little longer, but opening up into a stride feels OK as long as I'm not pushing myself to hit a certain time. To my surprise, not as many big hills as I'd expected. 5.7 miles, 45:50.

Total for last week was just over 26 miles in four runs. Slightly lower number than average for the past few weeks and I noted more pep in my stride today. Looking for a fifth run to net me just a hair more next week.

The Question

So it seems I just haven't really been into posting here lately. Work is stealing all my mental livelihood and I find myself sitting here in front of a blank field digging for creative ways to say what I always say here: I ran today, or I ran yesterday, or I will bike tomorrow.

I guess I'm also questioning the purpose of this, which corresponds to my mental blahness and indeed is probably the result of such.

Tuesday was a short treadmill run (3.5 in 29:45) before yoga. I also biked around town for what felt like all day getting to various appointments. Slept well that night.

Wednesday was some stuff at the gym and yesterday I got out to Bethesda extra early for 7.1 miles (56:38) all before the sun came up. Cold and sleepy. Checking out some Bela Fleck albums, the artist of which I've never been entirely fond of, for various reasons. In general I have a hard time digesting what feels like overly intellectual or academic music. Had a couple albums, don't remember their names, and wasn't all that impressed. "Polka on the Banjo" stuck out to me as a pretty fun number. Will continue to listen for a while to see if it grows on me. Headed to a cabin in Shenandoah tonight and won't be back till Sunday. Hoping to get in a few runs while I'm there.

Respite

Struggled to hold onto momentum after the short Thanksgiving break as my mind and body sunk into "rest" mode. Last Sunday I started off on a 9-miler but turned around after a mile when I decided to heed the discomfort in my left foot and give it some time to calm down. No sharp pain really but I've been paranoid that this could be a stress fracture in the works. So I did the logical thing and decided to shelve the running for a few days and see what happened.

Foot felt fine after a couple days but I gave it till Saturday for good measure. Swam, biked, and lifted a few times during the week to quell the jitters. For the past couple weeks I've also been doing some PT type exercises for my ankles and calves as I feel they are somewhat of the weakest link right now. Hopped on a treadmill Saturday for 3.8 miles in 30 min and decided things were OK. Not sure what's going on with the foot but I'll just have to stay tuned for signals.

Yesterday traipsed around this Rock Creek loop. No spectacular run by my standards as I ran out of juice around the 40-minute mark and just kind of slogged it home for the remainder of the run. Left myself a couple of options in case things turned south but things never did with the exception of feeling pretty glycogen depleted early on. I blame this on poor diet (aka busy schedule) in the days prior, leaving me falling asleep hungry for a couple nights in a row. 10 miles, 1:18:11, and a lesson in mental tenacity. Also timed the Matthewson hill in 6:43 which is about where I've been with this stretch. I'm thinking I'll keep it to 4 runs this week and mix it up with some more cross training.

Turkey Burner

Everyone except my sister (who had to work) piled into the car this morning and rode out to "downtown" West Chester for the Turkey Burner 5k. We looked around for the registration area but couldn't find it and got the sense that this was going to be a fairly low key race. No porta-potties or water stations or spectators, just a start and a finish and a few boxes of oversized tees. Not that this was a bad thing, in fact it was somewhat refreshing.

I got in a short warmup, walked over to the start with the rest of my family, and as typically happens the race commenced before I realized it. I gunned it from the get-go and thought about a strategy. I think my only goal was not to have a concrete goal.

There was a handful of younger runners (turns out the race was organized as part of a high school senior project), many of whom were quite fast. A couple in particular gave the vibes of local track stars. They shot off the front and I latched onto a group who stringed out behind them them. Not sure about mile splits, but the first mile sure felt fast.

I struggled to hang onto the initial pace and it became a game of back and forth with the two or three within reach. In an unexciting next couple miles I finally reached the finish in 18:52, throwing in a solid surge over the last 100 meters. It's a 2-second PR for the 5k distance which is pretty cool because, like the 10k from a few weeks ago, I haven't put in any specific training. While one thing I've enjoyed about my running lately is the absence of a plan, it was also what made today's race difficult. The mental component is very strong, more so in shorter races like this. I think if I had stronger mental focus (such as prompted by a clear goal) I could push myself through the tougher paces a little better. I've been itching to schedule some workouts but it's really a function of what my goals will be.

Happy Thanksgiving

It's been kind of an interesting week so far. After Sunday's longer run I took it easy on Monday with a 4-miler on the treadmill, 34 minutes. Followed it up with some strength and balance exercises.

Totally tweaked my neck at the rock gym that same evening. A strained reach, an audible pop, and all of the sudden my neck and upper back seizes up. I've awoken in the past with a stiff neck, but it's never quite happened acutely like this before and I was really worried I'd seriously injured myself. After a few days it's feeling much better.

Tuesday I took the CCT route to work and enjoyed a different perspective as most of the leaves have fallen by now. The numerous deer that frequent this area are now much more vulnerable to my gaze. My 5-mile time trial (portion between C&O Canal Trail interchange and Bethesda) ticked by in about 15:20, about 15 seconds off my PB for that stretch. Not bad for not having ridden seriously in almost two months.

Yesterday I took a jaunt around my parents' house as Maia and I are here visiting for a few days. I always romanticize about running when I visit here, envisioning lush forests and car-less back roads and open pastures. Turned out to be somewhat less enjoyable. Maybe it was the longer run on Sunday, perhaps it's just my body sensing a break from the rush. Just felt kind of off in way I can't quite pinpoint. Some stiffness in my left foot and lower leg, a few hills tougher than I thought they should've been, and a few wrong turns all combined to dampen my spirits a little. Days like this just happen every now and again and I'm not reading into it too far. 7.2 miles, 55:34.

Today just an easy 4 miles on the treadmill (34:16). Been spending some time stretching and doing various PT exercises for my lower legs and today felt particularly therapeutic (in a good way). The hot tub in my parents' back yard has also been a great way to loosen up and relax a bit.

In somewhat of a surprising turn of events both my parents, Maia, and my sister have all made plans to join me at the start for tomorrow's Turkey Burner 5k. Now we're all not sure about it because of poor weather in the forecast but it would be a family record if we all started. I won't run it if they all decide not to but I'm in if they are. Happy Thanksgiving.

That Elusive Place

Had plans to run with some company this morning. Amanda, one I befriended in Philly who now calls Madison, WI her home, is in town on an extended work gig. Madison is my birth city and we've always related over this.

The idea was to meet her at her hotel near Logan Circle and run around the mall for up to 5 miles. From my apartment it was a relaxed 2 miles, mostly downhill. We continued down 14th St to the mall and did a loop around the Washington Monument before heading back uphill. Amanda cut this middle loop short due to some asthma (I can't imagine how tough it must be to run with an affliction that makes you short of breath) and I got back to Logan Circle in an additional 3.4 miles. Said bye to Mandy and headed back north. It was great to have someone to talk to, however brief it was.

I decided to head over to Georgetown via P St as I knew there was a connection to Rock Creek Trail there somewhere. I couldn't find it right away and wound up doubling back a bit, but I eventually found it and dropped down onto some softer surfaces (it had been sidewalks up to this point).

Most of the stretch along Rock Creek I'm feeling a little self conscious about what would end up to be about a 20 minute addition to the longest run I've completed in the past year. It's also two miles added to last week's run. My legs were feeling tired, but for the most part I felt pretty solid through the final miles. It's another threshold I've crossed, inching closer and closer to where I want to be. It's a vague place, very elusive, but I'll know when I get there. And keep my fingers crossed that something doesn't break along the way. 11 miles, 1:26:29.

Bum Knee

Been a few days since I checked in here and I blame it on work. The good news is that a major deadline is out of the way and things should stabilize through the holidays. I didn't run Monday or Tuesday as a result of some long hours and pressing commitments.

I picked things back up on Wednesday as I began to sense the end of the long haul that's been the past couple months. Wednesday was 4.9 in 37:08 along the CCT, Thursday was 5.8 in 41:45. Yesterday I stayed home from work and fit in a Mathewson loop between naps. 5.5, 41:03.

The most exciting news of the weekend thus far was a bike crash Friday early evening. I was headed up 11th St with Maia, not paying enough attention to the busy intersection at U St, and totally crushed a pedestrian trying to jet across on a yellow light. It happened in a flash, and all I remember is flipping over the bars. The ground impact is a blur, but somehow I now have a banged up knee. It felt OK for the rest of the night, however a stiffness slowly crept in as the hours passed by.

This morning it feels pretty crappy for sure, but not quite bad enough to ditch my plans for a run. I headed down Park Rd with a noticeable swagger that loosened as the minutes passed. In a gameday decision I turned north on Rock Creek instead of south and opted for another Mathewson loop. I see this becoming a staple in my routine. It's long enough to be worth the trip to the park and has multiple options for extensions when I get to that point.

In the spirit of keeping score, I timed the section between Beach Dr and 17th St. This stretch is a little more than 3/4 miles in length (1474 yards to be unnecessarily precise) and includes the famed Mathewson hill. On average the stretch is probably 3-4% grade but Mathewson is 8-10% at least. Today I covered it in 6:38 without pushing it, just under 8 min pace. Not all that bad for having a gimp knee.

Total for the day was 5.5 in 42:03. All this adds up to just over 30 for the week. Not much different than last week although the rest on Monday and Tuesday seemed to make a difference in how I've felt up to today.

Time for a Rest

CCT out-and-back to Silver Spring. Crossed the 1-hr barrier today. Took about a mile for me to warm up, but after that things were smooth until about 56 minutes when things got stiff and slow. I've been having a few phantom twinges in my left foot reminiscent of those back in 2008 when I got a stress fracture. It's true that ever since that injury my foot hasn't felt quite right but I'm really not interested in revisiting that experience. It's about time I had an easy week and this gives me ample impetus.

Had a good cry out there today. Hadestown (everyone needs to listen to this album) playing on my iPod, the beautiful fall colors, the warm sunshine, work strife weighing on my mind. All of the sudden I'm overcome with emotion and I'm sobbing. What a relief. 9 miles, 1:04:33.

I came across a woman with a young child who had apparently fainted while riding down the trail. I stopped and asked if she needed help and encouraged her to call an ambulance but the woman seemed hesitant. Not sure what that was about but there's always a risk in being overly assertive in situations like this where it's not exactly clear what has happened. The young girl looked pallid, she seemed a little despondent, and I really just wanted to grab the woman's phone and dial 911 myself but I allowed her to somehow convince me that she had things under control. I jogged off feeling helpless but assured that there were other people around and when I returned down the trail they had left. I suppose there's a thousand different scenarios for what really could have been going on but I do know that sudden collapse like that is usually pretty serious. Hope she's OK.

Mathewson Loop

After a decent night sleep I more or less danced out of bed this morning and hopped into my running sneakers. Jogged easily around my neighborhood, into the park for a stretch, and up and down some hills. I'm calling this the Mathewson loop because of the hill along the road by the same name. I hit this hill each day on my bike commute back from Bethesda and it was my first time running it today.

I lost some enthusiam around the 30 min mark when the weight of the past working week (and yesterday's strength routine) began to manifest itself. I did stick it out for the full 5.7 miles, 44:11. That puts me at just over 31 miles for the week in 6 runs, and I'm struck by the realization that it's now been over a full month of consistent running. Fingers crossed that I keep it up. I'm feeling great, all things considered.

I saw the Punch Brothers last night at the Strathmore. Man those boys are tight.

Slow Friday

It's Friday. I'm relieved. An easy jog down the CCT this morning. It must have been in the 30s out there this morning as the golf course along the trail was all white with frost. I had shorts and a tee but didn't feel all that cold. Somewhat refreshing, to the contrary. Legs felt somewhat slow and heavy. I'm up to five runs and over 25 miles so far for the week. I have hesitations about a run tomorrow but am leaving myself the option should I feel chipper.

Followed up today's run with some strength work at the gym. 4.5 miles, 34:35.

Imagining Paris

Woke up this morning and felt pretty lousy. Had a slog of a ride into Bethesda that lowered my expectations for my planned run to follow. Left myself the option of calling it off if I didn't feel better within the first 5 min. Not really sore in any way, just low energy. I would expect that with the extra hour given to us on Sunday that I'd have an easier time waking up. This hasn't been the case at all.

To my surprise, however, I felt almost immediately better after taking off on foot from my office. So I followed through with the plan, which was 7.1 miles along the CCT. I love this trail. It has a unique beauty that's augmented by whatever seasonal changes are taking place. Today I was struck by the sunlight melting the morning mist against a backdrop of orange and yellow foliage. I thought of Paris for some reason, though I've only ever been there in the winter. Thought I'd conservatively shoot for 56 minutes but I ended up finishing just shy of 53 with no real effort. Not a bad morning all things considered.

Creature of Habit

I've been pondering this renewed habit of mine. Tossing questions around on the run, such as what compels me to be out here in the cold darkness, many times against my more natural inclinations. The line between habit and addiction seems in fact quite thin. There is a strong tendency to associate running with general health, but it's my experience that there are plenty of runners out there who are not prime models of well being. Between overeating and compulsive exercise, a parallel can almost be drawn between such a lifestyle and say, that of an alcoholic or chronic gambler. I even knew of an ultra-runner who would have three or four cigarettes on a 100-mile run to calm his nerves. That's delusional, but then addicts often are.

Speaking of habits, it seems I'm falling behind in my updates. Time is at a premium for me lately, and it's unfortunate that this just seems to be one of those things that gets squeezed out of my schedule. I've been consistent with the running though.

Sunday I took a relaxed jog around the neigborhood with Maia. I extended the loop after Maia finished, giving me 4.6 miles in 45:30. Followed up with some strength exercises.

Yesterday it was an easy treadmill run after riding into Bethesda. 3.6 miles, 30:44.

This morning I thought I'd revisit a route I traced last week. I tweaked it a little, adding some distance and avoiding some busier streets. It's a nice loop, and I'm glad to add it to my collection. 5.8 miles, 43:40. Again followed up with 15 min of light strength at the gym.

2010 Jug Bay 10k

I'd decided it would be a gametime decision. At 8:55 AM this morning, after a short warmup jog, things felt good. I'd really wanted to test my limits. I would fulfill this desire.

We line up at the start and can't really hear anything the announcer is saying. All of the sudden the gun fires. Somewhat suddenly, we're off. I see my friend and colleague Rob (a seasoned marathoner fresh off a BQ) in 5th place out of the chute. He's escaping me, but I focus on slowly reeling him in over the first mile.

Mile 1, 6:08. That was a fast first mile, I comment to Rob. Yep, but not as fast as them, he points to the leaders. There's no hope of catching them.

Mile 2 feels good and I'm contemplating my strategy for the remainder of the race. Miles 3, 4, and 5 will be tough, I think. I'd better budget my effort. I'm (we're) slowing down now, 6:29.

We cross a couple hills, slowing down further. Rob is slipping away. I'm starting to struggle. I focus on breathing. Mile 3, 6:40.

Alright, what am I doing out here, I think. Will I have to throw in the towel? No, I'll just slow a bit. More hills. Rob slips further away. Mile 4, 6:50.

I hear footsteps behind me. I'm about to be passed. Somewhat to my surprise, I accelerate on a slight dip in the road and I don't think the heel biter can hang. I'm catching up with Rob. Mile 5, 6:45.

I'm over the hump. I'm feeling pretty miserable, but I know the end's in sight. I'm now back within a few steps of Rob. I can't wait til this is over, I tell him. Go for it, he says. I pick it up slightly and pass him. Mile 6, 6:25.

The last .2 is a blur. I cross the line in 40:34 according to my watch, although I may have waited a few seconds to stop my watch in my breathlessness. I got my first age group award (2nd M 20-29) and finished 5th overall. Plus it's a 60 second PR on my 10k time to date. Pretty good day, I'd say. Considering I haven't really put in any serious running for the past two years, I'm pretty stoked.

Total for today was 7.5 in about 50:00. Puts me at 26 (?) for the week. A good end to a tough week.

Mixed Feelings

3.5 miles on a treadmill before some bouldering this evening. 29:18, slow, easy effort. Took the day off yesterday but wouldn't have had time even if I'd tried. I have mixed feelings about the 10k I'm running on Saturday. Don't want to overdo it, but I think it'll be a game day decision.

First Frost

It's been an exhausting few weeks at work and it's been all I can do to check in here every few days. I've had lots on my mind and unfortunately not enough time to spell it out. Looks like things won't clear up until around Thanksgiving, and possibly through December. If nervous energy translated to physical strength, I'd be jogging here to Vancouver and back every day.

Not that I think exercise doesn't provide stress relief. It's just that if you burn the candle at both ends sooner or later you're all wick and no flame.

This being said, things are going relatively well. Saturday was a 20-mile ride along the northern crescent loop after meddling around with the Rally to Restore Sanity business. I haven't been riding a whole lot and it showed in that my biking legs were in full form, bringing me round the loop in about 1:03.

Sunday was another work day in Bethesda and I ran the CCT as has been the custom for the past few weeks. This was the first time in recent past that I really felt myself having to hang on to an effort, and I think this is more about establishing boundaries than getting a good workout. Just over 8 miles, 56:38. I'm approaching the 1-hr mark, a benchmark of sorts that I easily would have hit had I slowed down a little. Good run, left me pretty tuckered.

Monday I attempted to run before work but I got merely a few steps before turning right back around. I hadn't slept very well, it was very early, and I felt a little nauseous. Reserved the right to redeem myself later, which I did on the treadmill during a break from a LONG work day. 3.5 miles, 30:14. Felt much better afterward.

This morning I saw frost on a few windshields on my bike into Bethesda. I opted for shorts and a tee and my arms got a little numb during my run along the CCT. Anais Mitchell's Hadestown provided an excellent soundtrack for the mostly moonlit run. 4.5 miles, 36:20. Ended up in front of the gym for a bit of core work. Now another long day and hopefully I can get some sleep tonight.

Threshold

Don't have much time so I'll make this short.

Yesterday, five-and-three-quarter miles through Bethesda neighborhoods in the dark. A few things added up to make this run somewhat frantic and mostly unspectacular. First, I forgot my headlamp and was literally running in the dark most of the way. This in tandem with my general unfamiliarity with these streets led me to make a few wrong turns. I wound up on some pretty heavily trafficked throughways more than once. My legs were heavy, my lower legs a little sore, and my right foot acted up a bit. 44 minutes.

This morning, 3.4 easy miles mostly on the treadmill. Foot feels OK today but I've got the sensation that I'm walking a thin line. Nothing I can do but continue to monitor it. 29 minutes.

This morning's run put me at just over 24 miles for the week. I'm further along than I expected but it seems it may be some time before I move very far past this mark.

The Placebo Effect

I've been trying to make this post since Monday but I've been so busy that I'm only now getting around to finishing it.

*****

My grandfather told me a story once about how he was having some foot trouble. A nagging pain eventually bothered him enough to see a doctor about it. At the consultation, the podiatrist looked at his feet and shoes, and concluded that there was nothing wrong except that my grandfather had been tying his shoes too tight. He loosened the laces and the pain promptly went away.

I don't think it really makes sense, but ever since I picked up a new pair of shoes my plantar fasciitis hasn't really bothered me as much. I experienced something similar a few months ago when I switched my bicycle saddle and tweaked my riding position a bit. What led me to realize there was something wrong with my setup was that I borrowed a friend's bike and the hip discomfort I'd been having off and on for the past couple of years totally melted away. I guess what I'm hinting at is that there are many external elements involved in injury. I often blame myself, for being weak, or not disciplined, or irresponsible, for these things. But just like my grandfather, it seems a simple adjustment can make all the difference.

Of course, many issues have been at play with my plantar fasciitis, including all the barefoot running I did last summer. And there is undoubtedly a psychosomatic element of all of this. The placebo effect. Whatever it is, I'll take it.

Following up on my previous post, I did end up taking a short run on Monday. Just an easy 3.1 in 25 on the treadmill. I revisited some body weight exercises I've been neglecting for a while that I'd like to reincorporate.

Tuesday I took a beautiful spin around town, winding through Woodley Park and heading uphill along Cathedral Ave. I realized what the name was all about when I caught a glowing view of the National Cathedral at the top of the hill. I remember questioning how it could be possible that just a few months ago I had trouble running a few steps without discomfort. All of the sudden I'm traipsing all over the sidewalks up and down hills with no pain to speak of. Got my fingers crossed, but if a run like yesterday's (all pavement, ups and downs) didn't upset things, I'm not sure what will. 4.9 miles, 37:15.

I gave myself a break today and took the opportunity to get ahead (or catch up, depending on who you ask) on some work. I did have the urge to hit the asphalt this evening. But I'll save it for tomorrow.

And I spent a fair amount of time looking at upcoming road races. I've got the Jug Bay 10k coming up next week. And I'd like to try a Thanksgiving race. Possibly even something on New Year's Eve. Not to race, per se, but I'm feeling a need to validate all of this.

Almost Perfect

Another bike-and-run this morning. The more I run, the less I want to bike. It's a change that I've been somewhat reluctant to accept. I spent all that time over the summer building up my cycling mileage. But I was expecting to feel a bit lost in this transition. Next year, I think I'll better phase things so I feel good and ready to transition when it's time. Not that I don't feel ready to run. Just less willing to put the park the bike for the fall and winter.

And of course I find myself in another situation where I'm taking a negative angle on things. It's the perfectionist in me.

That part of me was about 99% satisfied with this morning's run, so I'll stop all my whining. It was another out-and-back to Silver Spring along the CCT after locking my bike up at the office. Normally I prefer loops but I like this route because it starts fast (read: downhill), and I struggle to hold that tempo for the second half of the run. It's a fun challenge. One thing that is becoming clear is that while cycling doesn't help you run, it's given me a pretty solid base of cardio to build from. It's the things that take longer, the structural reinforcements, that I have to wait out lest I find myself in trouble again. To me, that translates to keeping the volume moderate for a while, or at least keeping the build on the conservative side. So I didn't add much to last Sunday's run. 7.1 miles, 50:30. Out and back splits were pretty even this time.

Looking for slightly more than 20 this week in four runs, though I'm really tempted to add a fifth. That would mean a short run tomorrow. We'll see how it goes.

For the Better

I followed through with my plans to run Friday morning, heading down to the park and back. I planned the route to end just in front of the gym where my yoga class is held. I ran the 3.5 mile route, untimed, but paused in front of the entrance to the gym, faltering for a couple minutes. Work last week really wiped me out and I just wanted to take advantage of my relatively open schedule and go crawl back in bed. So I did. And I still got just shy of 20 miles by foot for the week. I didn't count, but I think my bike miles dipped below 100.

I rewarded my diligence with a day off today. My parents were in town visiting and we did a whole lot of walking around. Feet feel good regardless. Which means things are changing for the better. I have to spend a bit of time working tomorrow, so I'll probably run similarly to last Sunday.

In other news, I sent my registration for the Jug Bay 10k. I have mixed feelings about it because I'll be tempted to race. But if I'm feeling up to it, chances are it'll be just fine.

Over the Hump

Yesterday I took the long way to work on my bike, rounding the Arlington Wineglass loop all before the sun came up. Don't recall the time but it was somewhere around 1:35. It seems that my cycling will regress back to a slower, mostly aerobic pace over the winter.

This morning I took the Broad Branch route to Bethesda and hopped on the treadmill. These runs are boring, but they feel necessary as I don't want to spend too much time on the hard pavement just yet. They're made more bearable by a decent soundtrack, which has included a lot of Chris Thile (How to Grow a Woman from the Ground) and Tony Rice lately. Thile's lyricism is growing on me, although I definitely still appreciate his instrumentals more. Right foot felt good, no plantar pain to mention, though my left ankle has been stiff since yesterday and I'm wondering if it's related to the new shoes. Time will tell. As usual, I try to end my runs at a slightly quicker clip than I start them. 4.8 miles, 39 minutes.

If I'm feeling particular spry tomorrow I'll be looking for a quick shake out in the morning before yoga. I'm glad it's already Thursday.

New Digs

The trip to the pod yesterday went well. He essentially confirmed that my plantar fasciitis is manageable, and told me that he thinks there's a 90% chance that things will continue to improve. Surprisingly, he recommended against the Sock, which I've been wearing religiously for the past 9 months. Says it puts too much stress on certain tendons in the foot. Also to my surprise he suggested stretching less. A leaning wall-type calf stretch is fine but no stair stretches.

The final recommendation was a new pair of shoes. I stopped by a local running store on the way home from work and picked up a pair of Brooks Adrenaline. They're described as a stable trainer for those with average arches. I guess I fall into that category.

Gave myself a chance to try them out this morning after taking the short route to Bethesda on my bike. Just an easy out and back along the CCT. My foot felt great for the majority of the run but got a little stiff for the final few minutes. Figure this is just still part of the transition. 4.3 miles, untimed.

The Long Chase

What a week!

My creative capacity is lacking this evening so I'll cut to the chase.

Monday I thought I would get out for a couple hour ride in the morning but I couldn't get out the door in time. Settled with the bare bones commute (20 miles roundtrip). Tuesday I took my abbreviated winter route straight to the treadmill in Bethesda where I ran for about 30 min, 3.5 miles. Wednesday it was an extended commute along the Arlington Wineglass loop for 27 miles. Climbing at Earth Treks (with Maia!) and was surprisingly not sore afterward (it's been a few weeks). Thursday, same as Tuesday, rode to the gym and ran for 30 min, 3.5 miles. Friday was a bare bones commute again.

Saturday I visited the beautiful green hills of Virginia for one of the most challenging rides I've done in a long while. I don't remember a climb this steep even on this ride back in September 2008. I was fully loaded touring style then, not quite sure how I did 400 loaded miles in 5 days. All things considered, I handled Saturday's ride quite well but the climb up Mt. Weather was humbling for sure. 56 miles, 3:10, and a few thousand feet of climbing.

Today I had to be in the office, unfortunately, but I motivated myself by scheduling a run before any desk work would be attempted. I ran up toward Silver Spring along the CCT with no goals other than to turn around at the 25 minute mark. I surprised myself by negative splitting and covering almost 7 miles. Foot feels better than it has in months. 6.7 miles, 49:40. Absolutely beautiful run. I think it might be a game changer.

So, not nearly as much biking this past week as August and September, but I'm coming to terms with this as I transition back into running/climbing/yoga/etc. I didn't keep track, but I think it was about 150 miles on the bike, 14 miles by foot. I'm closely monitoring my plantar fasciitis but I may have finally caught the break I've been so patiently waiting for. I have an appointment with a podiatrist tomorrow morning to get some advice on preventing a recurrence and maybe having some orthotics molded.

Looking for three runs this week, possibly four if I'm feeling good by Friday.

2010 Seagull Century

We headed over to Salisbury University at about 6:45am and I was pretty surprised to see just how many people were riding this thing. I heard estimates of 8000+. Folks come from all around for the scenery, flat roads, and fabled hospitable rest stops.

There were eight (Maia came along for support) in the group I was crashing with in Ocean City (work acquaintances and their families). There were no formal plans to start together but Rob and I rode to the starting area and waited for the others. They had apparently already left so we decided to head off on our own.

Following my plan to "wing it," I headed off at about 20-21 mph, easily cruising along the smooth, flat asphalt. Rob stuck to my wheel for a bit before trading lead positions. OK, I thought to myself, perhaps this will be more than just a casual ride. I felt great, the relative rest of the previous few days had apparently paid off.

Eventually another rider grabbed our draft as we passed a constant stream of others cruising to the right of the road. By 5 or 6 miles we had reached a good paceline. Soon we were zipping along at 24, 25, 26 mph. Riding in a paceline is truly different than riding solo, and I was loving it.

We reached the first rest stop (23.5 miles) in about an hour. We hung around at this stop for quite a while. I've never really cared much for taking long breaks (longer than about 5 min) so I got antsy but didn't want to abandon Rob and risk riding by myself for the rest of the ride. I grabbed a couple bananas, downing one and stuffing the other in my jersey, and refilled my bottles. Rob and I took off after about 15 minutes.

It wasn't long before we latched onto another paceline. This group wasn't quite as fast as the previous, but we were still cruising along pretty good. Somewhere during this stretch Rob dropped back. I also witnessed an unfortunate crash during this section, but the victim seemed OK and uninjured. I rode back down the course to check up on her, but a group had already come to her assistance, so I turned back around. I caught Rob at the next stop (43 miles) a few minutes after I'd pulled in. I didn't stick around as long as the first stop, and I couldn't find Rob among the crowd when I was leaving so I just took off on my own.

The next stretch found me in another group of speed demons, and I mostly stuck in the middle. I don't have a whole lot of experience riding like this and rather than risk making others nervous I decided it was best to be conservative. I learned a lot about hand signals and verbal cues. There was a sprint for the bridge taking us over to Assateague, and we made it there just when the midday sun was really starting to heat things up. There was another rest stop across the bridge (63 miles).

By this point I'd noticed a bit of abdominal cramping as I walked around the food and water area. Not in my stomach, but more lower G.I., and it was causing me to lose my appetite a bit. I tried to use the restroom to no avail, and decided to head off before things got any worse.

The next 20 miles were the hardest part of the day, when I headed back inland from the sea. Where the morning was extremely calm, the wind had now picked up from due west, and it was a fairly stiff breeze. I couldn't find a paceline during this stretch and I was forced to push through the wind alone. I was getting hot, feeling a bit oppressed by the wind, and I just focused on drinking a lot and sticking to gels as opposed to solid food.

It was more or less an hour of agony, but I eventually pulled into the last rest area at 84 miles. I again tried to use the bathroom, again to no avail, and the cramping was getting worse. The only thing keeping me from stretching out on the grass and calling it a day at this point was that there was so little distance remaining. I had some water, a bit of food, and took off.

I rode for a couple miles without finding any other speedsters, but to my great relief a group in red jerseys whizzed by and I managed to stick on their tail as they passed. The wind had really gotten strong by this point, and one by one folks dropped off the back. Eventually I found myself toward the front. With 5 miles to go, the last brave soul spun around to the rear of the line. I couldn't tell how many were back there but I was feeling pretty good so I just let loose into the wind. Before I knew it we were approaching the finishing area and their was only one guy remaining behind me. He took off around me as I slowed into the chute. I chuckled as he zipped by, laying stake to the final few yards. Although I'd more or less pushed the pace for most of the ride, I found it amusing that he wouldn't just cruise across the line. Turns out that it's more or less a cycling commandment to break for the finish, even if it's not a race. Saddle time was quicker than anticipated (4:54) and total time was longer than anticipated (5:54). Great ride altogether and I really had a blast!

I saw Maia just before the tape, and soon she'd found me in the finish area. I chatted a bit with the others in the final paceline before looking around for a water fountain and toilet. My lower GI was now fully constricted and it hurt to stand up. Rob came across the line about an hour later, and the others a couple hours after that. The rest of the day was spent lounging around in the shade, grazing on grilled foods and carbonated beverages.

Sunday I felt surprisingly good. So much so that I ran around some trails in Rock Creek for about 45 min. The foot was stiff, no better or worse than in the past months. This week I'll be revisiting some plans of mine and laying out some new goals for the upcoming months. On Saturday I've got tentative plans for a ride in the Blue Ridge Mountains, might as well put some of this fitness to good use.

One Hundred

Excellent, excellent ride. Finished in just under 5 hours in the saddle, just under 6 including breaks. Hot, and fast! More to come after I get some sleep.

¡Buen Día!

Got the jitters. Beautiful day, calm winds, salty ocean air. Looking forward to the ride! 

Winding Down

Just kind of taking it easy this week, both on the bike and on the keyboard. Monday was a slog through the rain up the CCT, Tuesday was a 35 min (4 miles or so) treadmill run followed by yoga for a change. I'm making progress with my foot, but it's not quite comfortable yet. Today was an easy 20-mile ride before work. Feeling light and quick and I'm really looking forward to the long ride on Saturday. I'm not sure what to expect, but I know one thing and that's that I'm sure it'll play out a bit different than I imagine.

I may run tomorrow morning depending on how I feel (my hammies are kind of sore from yoga) and how much sleep I can muster tonight. Friday will be an easy CCT commute and I'll probably check in again after the century on Saturday.

Brevity

Have some family on the way over from out of town, so I'll make this quick.

Headed out about 8:30 this morning for a brisk and blustery 66 miles. 3:52 including breaks (got by with only two today).

Yesterday, just around noon, I headed out for a quick 33 miles with some intervals thrown in. I broke it up into two 6x5 min (4 on/1 off) separated by 15 minutes of moderate rest. This was a blast and I look forward to doing more of this in the future. 1:50.

I'm down to the last week before the Seagull Century next Saturday. The weather promises to be pleasant, and I'm looking forward to having a good ride. Based on my rides over the last couple months, I think finishing under 5:30 is reasonable. This week I'll take it easy with only a couple medium-long rides and possibly some swimming and running.

Dahn Tahn (Get Lost)

I'm in Pittsburgh for work today, so instead of riding this morning I planned to run. I knew the hotel would have a treadmill, so that was an option. I also had a suspicion that my co-worker (a hearty soul) would be up and out the door for a run himself. I mentioned it to him yesterday and he invited me to join him. He was planning an hour or so, and I told him I was looking for no more than about 40 min. The plan was to take a tour of Oakland before parting ways when he would head off on his own to scope out a new park he'd reconned. We left at 5:15, and I'd warmed up on the treadmill before meeting him. I felt more like a runner out there than I have I a long time. My foot was stiff but not painful except for a few twinges. It turns out that I should have stuck with Rob because on my way back after splitting up I got lost and ended up with just under an hour anyhow. Feeling OK about that but we'll see what the next few days are like. I'll call it 7 miles conservatively, untimed.

Saw a shooting star just as I realized I'd lost my way, kind of made my morning.

Variety

Got up a little earlier than yesterday, excited at the prospect of dry roads and sunshine. I'd set my expectations high, planning yet another combination route that would take me out northeast of the city into USDA research territory before heading back west along the northern rim of DC.

Put the iPod in shuffle mode and set off in the dark. I was sure to have my headlamp handy, which I needed for the first hour. I say sometimes that my iPod has "moods," and that the shuffle function serves me up different flavors depending on the day. Today's flavor seemed to complement my hypercaffeinated state, with both dancey tunes and upbeat rambling bluegrass numbers. Sun came up by the time I got to Greenbelt, and the daylight breaking over the fog in the rolling pastures there gave me goosebumps. The best part of the ride took place between miles 13 and 35 or so. This section was mostly on back roads, traffic free.

When I got back closer to the beltway, traffic picked up again and it was a hump back west that seemed to kind of drag on. I even contemplated taking shortcuts a few times, mostly because I'd gotten a little bored and tired of the traffic, but also because I felt the need to get to work already. I stuck it out, as usual, and wound up with 60 miles in about 3:37 door-to-door. My odometer is on the fritz, so factoring out the breaks for nutrition inflow and outflow, it was about 3:22 saddle time.

There seems to be some sort of epic rainstorm headed our way, so tomorrow I'm planning on checking out a spin class. I'm surprisingly looking forward to something different.

Fall

Today began very much like yesterday, with me wandering around in my dark apartment, contemplating how to begin my day. I had the strong urge to get back in bed, and the tip tap of light drizzle outside certainly didn't discourage this.

But I was up, and soon I was out the door. I was looking for a break from the trails today, as they require a different sort of focus than open roads. They tend to be narrow, a bit bumpy, and when you get going at a decent clip, a bit curvy at times. I decided to lace together a few routes I've gotten to know.

About 30 min after heading out I'd reached Bethesda, where it started drizzling. Within 20 more minutes it had turned to steady showers, with even some thunder in the background. The shower lasted a good half hour and I was soaked the whole rest of the ride.

While climbing up the first hill on Berryville Rd I became suddenly aware of the new season upon us. Cool air breezing past me, soggy auburn shades beneath my tires, and the scent of burning wood. Fall indeed.

A prominently less graceful moment transpired just as I let out a yelp while descending the other side of this same hill. I tucked into position and gained quite some speed, and before I knew it I was struggling to manage the sharp left hand turn at the bottom of the hill. I went into the grass, barely, and just managed to avert the disaster that would have been sailing into the picket fence lining the road.

Sometimes it seems like these changes happen so fast. I've often written of transitions, of instances where change can be observed to happen seemingly before one's eyes. Hiking up to alpine level and beyond is one example, where ecosystems change proportionally with the elevation. But this is a rarity. Natural transitions, such as those between seasons, are less drastic. The sensation I experienced today was more a product of observation. Something happens, or some sensory experience triggers a questioning of your surroundings. Then you realize that they're different than the last time you paid attention. There is a parallel here to training, in that minute progress is often undetectable until one day you realize you're doing something better than before. Speed seems to come at less cost. Familiar hills seem less daunting.

So, it turns out that even though transitions are generally constant, we often bookmark certain events or experiences as indicative of a transient change. And I'm certain that I'll remember today's ride as the beginning of fall of this year. 51 miles, 2:50.

Makeup Run

Woke up around 5:15, put a kettle on the stove, and began contemplating my morning. I glanced out the front window, trying to get a gauge on the precipitation. Seemed like a light sprinkle. Bike long? Or run short then bike short?

I decided on the former. Heck, the rain looked light enough to bear, and I'm still fixated on keeping my mileage up for the week. So on with the rain jacket, off with the sneakers.

One of the very nice things about riding in the rain is the dearth of other riders and runners on the multi-use trails. And to boot, everyone who is out seems to have a heightened sense of awareness. Not a judgment necessarily as much as an observation.

Anyhow, the rain came down for about 30 min, long enough to place me solidly south of Arlington. My legs felt fresh and I was loving the ride. Just as I stopped to refill my bottles in Bethesda, however, a downpour washed away my hopes of continuing on for the 23-mile extension I blazed last Thursday. It's one thing to ride on trails in the rain, but the heavy traffic on the roads seemed too risky. I called it a morning at 28 miles, 1:35.

At about 7 pm, after riding down the hill from Bethesda, I laced up the sneaks and got out for a jog. The right foot was a bit stiff for the first couple of minutes but loosened up eventually. It's a weird sensation, and I'm wondering if it's really only PF that ails me. I recall this same feeling when I had a stress fracture in my left foot. Eventually it just went away without me noticing.

Didn't run more than a couple miles, maybe 2.5. Short and sweet, just cruising along at the pace my body dictated. This seems right for now, especially since I don't want to dash my chances at getting back into marathon shape for next spring. Right now, as far as running goes, slow and steady wins the race. The buildup will happen on it's own as long as I let it.

Tapering

Got in some good workouts this weekend. None of them involved a bicycle.

Lugged a truckload of stuff down some steps in Philly, only to lift it back up some steps in DC. Moving is one of those occasions where regular people become superhuman, enduring feats of strength and extreme fatigue like it's life or death. Imagine going to the gym and doing single leg squats for 5 hours. It wouldn't be possible there, but it's not all that different from hauling all your belongings up and down steps all day. In fact I think moving is tougher. It's how such things can be endured (and I think it's mostly a mental thing) that intrigue me to the point of experimentation.

On Saturday, amidst the packing and loading, I got out for a short run. One of my old standby routes along Delaware Ave. 30 minutes or so, felt no worse for the wear afterwards.

This week my only goal is to ride as many miles as the weather and my schedule will allow. Friday is out as I'll be out of town, and it looks like tomorrow may be as well, owing to the rain in the forecast. I may run tomorrow morning instead.

I'm glad I got to rest from the bike for the past three days, but it also feels like something has been missing. With just under two weeks until the century, I suppose I'm tapering.

Good Morning!

I slept in again. Didn't keep me from sticking to the plan though. Added another 23 miles to my Arlington Wineglass loop for a total of 50. Started out feeling a little sluggish as I didn't have time for coffee ( or breakfast for that matter). Ate on the way and felt better as the miles ticked by. Overall, a great ride and I look forward to revisiting it next week. 2:47.  Not bad for a Thursday morning. I got my cake, and ate it too.

Looking Forward

Just can't seem to get enough sleep lately, even though I've been getting plenty by usual standards. This amounts to 7ish hours each night. I haven't really been sleeping all that well either, which unfortunately fans the flames of my fatigue. I haven't been quite comfortable since I moved down here, mostly due to the dual city arrangement I've had with Maia, but work has been quite busy as well. She's finally moving down this coming weekend, and I'm looking forward to having some weekends at ease.

Today I awoke when my alarm went off at just after 5, felt a bit of scratchiness in my throat, and in my haze decided the best thing for me was to go back to sleep. In retrospect the scratchiness is fine and probably seasonal allergies. And I wound up with less time than I wanted to ride this morning. I did manage to squeeze in 20 on a Northern Crescent route, in spite of my late sleeping. I haven't done this route in a while and I never quite remember the hills until I'm huffing and puffing steadily up them. 1:08.

I mentioned that work has been busy. This means there's a lot of clutter on my desk. One piece of paper, however, is different than all the rest. It's a registration form for the Jug Bay 5k/10k in November. When my co-worker (my boss, I suppose I should say) slapped it down on my desk last week I immediately resorted to the logic of the past year: no way I can run a 5k, let alone a 10k this year, owing to the state of my right foot.

But I've been thinking about it since. What if I just signed up? Could I run a 5k? Absolutely. 10k? Perhaps. Could I wind up with more PF? Maybe. The few runs I've had in the past couple months aren't the kind that make romantic memories. But in the past few weeks, each time I run, my foot feels slightly better than before. I'm feeling the urge to push the limits more and more.

All this thinking, and the fact that it was a relatively light biking day, meant I was easily convinced to get out there for an evening jaunt. 20+ minutes, slowly jogging around the Mt. Pleasant neighborhood. I mentioned in a previous post that the progression of my injury seems to be unwinding in reverse order. I got this sense again today as I didn't feel any pain at all in my heel or arch (where the PF pain has centered) but I did have some discomfort on the inside of my ankle. I think this is where the posterior tibial tendon runs. I've had this discomfort before, but it was well before the PF came. So, while I'm annoyed by the post-tibial discomfort, the PF pain is gone, which is great.

I have until a couple weeks after Seagull to register for Jug Bay at a discounted rate. I'm planning on keeping up with the easy runs until then. If all goes well, perhaps I'll be building up to my first race of 2010!

I won't be running again for a few days, as tomorrow I'm looking to get a long ride in before work, and Friday through Sunday I'll be tied up with helping Maia move. I'll be able to get a ride in on Friday and Sunday, and perhaps a short run on Saturday depending on how things feel.

Catch Up

I've been trying to make this post all damn day. Been playing catch up here. Posts from my phone don't exactly show up at the time I posted them.

I've been tired and hungry after this weekend's rides, but it was back to work today. Last night I envisioned a 50-miler before work. Couldn't get out the door in time to make this happen, so I thought I'd get out as far as I could within the timeframe I had.

Took the Arlington Wineglass loop and right around the end of the W&OD section I caught up with a guy on a mountain bike who seemed pretty studly. He sensed me behind him and picked up the pace. I took the bait, and soon enough he waved me past him. With him sucking my wheel, we covered the Curtis Trail quicker than I ever have before. This section is fast to begin with and we must have averaged well over 20 mph over the roughly 5 mile rolling stretch. I can't believe he was able to ride that fast on a mountain bike with studded tires and front suspension. I experienced some oxygen debt like I've never ever experienced before (that I can remember) and it reminded me of one of the great (or terrible) reasons to ride or run with others.

I ended up capping the ride at 30, feeling satisfied that the effort I'd expended on the Custis section outweighed the possible benefits of adding additional miles. 1:40.

Hard Lessons

What a weekend! Aside from all the riding I also provided music for a wedding and hung out with some great friends. Left little to be desired except maybe more sunscreen.

I am feeling pretty good, all things considered. I'll be quite honest in that yesterday was a mostly miserable day. It was bad enough that I got a late start and the heat and sun had already intensified, and 25 miles into my day I flatted out. The clincher (no pun intended) was that my flat kit turned out to be unreliable and I couldn't really repair the inner tube. I had apparently used up all of the glue that comes with the patch kit, so the best I could do was to use the pressure of the tire to hold the patch in place. This meant a slow leak that lasted the rest of the ride. Couple this with the fact that small hand pumps really only inflate to about 40 psi max, and I had myself quite a long day. Ride 25 minutes, get off, pump till my arm burned, ride 25 more minutes, repeat. I managed once to use an air compressor at a gas station to get the pressure up to about 75, but this lasted only a few minutes and didn't prove worth the trouble. The window of ridable pressure diminished throughout the day, and soon I found myself reinflating every 10-15 minutes. It tooke me over 7 hours door-to-door, even though my average speed never dipped below 18 or so. Ugh. 85 frustrating miles. Cursing myself the entire way for being so poorly prepared. Lesson learned.

Today it's just a mellow 10 miles to and from work. Clocked 250 miles last week, right on schedule. I'll be surprised if I see that many this week, but it'll be over 200 for sure.

Home

Made it back in one piece. Very difficult day and I learned some hard lessons. More to come later. Took a different route back, 85 miles.

One More Flat

Flatted again. This time in Chaptico, MD. Patching the tire.

Back On

Departing St Marys City a little late. It's hot already, will be sure to drink plenty. Looking to get to DC by 3.

Rest Day

So it doesn't look like I'll get out for a ride today. Social things happening, plus need to rehearse for this wedding later.  I got sucked into a whirlwind of activity yesterday as I arrived here, and am glad to have a rest day today. Will swing by a local bike shop to replace my pump(which I discovered is defunct) and reinflate my rear tire. Will hopefully be on the road a little earlier tomorrow to dodge the heat but this is all dependent on how much I celebrate tonight. 

The odometer stops at 87 today. Flatted out with less than a mile to go. Thank goodness Gwen was around.

Chaptico, MD. It's hot. Haven't had the urge to pee, which generally is not a problem unless you've been sweating a lot. Taking a quick breather to rehydrate. Energy level is good.

View from Woodrow Wilson bridge. Looking North. In Bensville, MD. Swirling wind, once in awhile catches me from behind. Will need a water stop soon.

Leaving a bit late. 85 miles to go. Gotta get out of this DC traffic.

Long and Short

Went out for a run this morning. Nothing too serious, just figured I'd mix things up amidst all the cycling miles of late. Found a nice little loop down on some trails in Rock Creek Park. I've discovered some alternate entrances which are much closer to my doorstep than those I've used in the past. It was still pretty dark so I took my headlamp along. Seems I may need to get a brighter headlamp if I expect to do this further into the fall and winter. About 25 minutes, fartlek style.

I also ran Monday morning for a something like 20 minutes. The foot has been feeling OK. It generally doesn't bother me during the day, but it's still a little stiff when I take my first steps in the morning. It doesn't really act up too much when I run, however, which is a good sign. Actually, my achilles has been feeling it more than anything, which is interesting. This is how the injury seemed to progress back when I first started having issues. First the achilles, then the arch, then the heel. It seems to be unwinding itself in the opposite progression with which it started. Still, I've been sure to ice it plenty and keep up with the stretching.

Didn't do any serious riding Monday as I'd traveled back down from Philly and didn't really have the time. Picked up 16 or so just commuting for the day. Tuesday was 30 in the morning, 40 total. Yesterday was 37 in the morning, 47 total. This is the same progression I've been using on Wed/Thurs in past weeks, but I bumped it up a day this week. It's the same route on both days, with an extended loop around Bethesda on the 2nd day. There are a few checkpoints by which I can gauge my progress. The 5-mile time trial along the CCT went by in just over 15 minutes on Tuesday, which is good enough for a PB. Yesterday I finished the Arlington portion 2 minutes faster than on Tuesday, but lost about a minute and a half on the aforementioned CCT section. However, I finished the total ride yesterday about 4 minutes faster than last week, which is a pretty decent jump. I'm reminded that sometimes it's the larger picture that matters more than the details.

I'm looking forward to my excursion to southern Maryland tomorrow. Logistically it'll be a bit challenging. Sometimes it's awkward showing up at a social scene in sweaty bike garb, and there are a few loose details such as where to leave my bike, etc. I'm planning on leaving around 8:30, and I'm hoping to complete the 80ish miles in under 4.5 hours, putting me in St. Mary's by 1:00 or 1:30. My friend Gwen (who will be joining me in the wedding serenade) will be meeting me with a change of clothes, some stringed instruments, and hopefully some food. I'd like to get out Saturday morning on a 30- to 40-miler just to shake the legs out. Sunday I'll be riding the distance home. Won't have access to internet, so look for the long and short on Sunday evening.

Right Where Old Becomes New (Soggy 60)

Often times I find myself thinking, on runs or rides, about what I'll post when I report here. It's an interesting duality, the interplay between present and retrospect. Almost as if the experience is filtered through this narrative medium, where I'm searching for a spin, or simply taking mental notes that I want to remember.

The title of this post is one I'd intended to publish a couple of weekends ago on a ride through the western suburbs of Philadelphia. It refers to a point along the route where Old Gulph Rd. becomes New Gulph Rd. The symbolism was apparent both in the moment as I transitioned into a mental "phase" of my ride, as well as in the broader spectrum of things. I was overcome by a notion that things are changing, physically, mentally, spiritually; but that it's really more of a revisiting of familiar cycles. Which, of course, highlights one of the many reasons I love doing this, whatever "this" is. Training, or just simply surmounting small challenges and trying to do it better the next time.

All of this cogitation aside, I also had a great weekend. I have less time to ramble on about it than I'd like, but that'll keep this from getting too long.

Yesterday I traced a similar version of the aforementioned route, west of Philly, through the hills of the Main Line. These hills are tough, unforgiving, and surprisingly difficult for such an East Coast locale. But they were easier this time than the last. 58 miles in 3:23.

This morning I thought I'd do about 45, avoiding the hills for a steadier ride. It was raining, which always adds an element of excitement. I stuck to the flat and straight path along the Schuylkill River I've come to know so well, and took the westward leg of the trip pretty hard. The rain stopped when I got to Valley Forge, and I headed off on a short circuit around the park to round out the mileage. I got lost and wound up with more hills and miles than I bargained for, racking up 60 even by the time I was done. I couldn't quite match the pace along the VF trail I set on the way out, and the confusion in the hills prior led me to neglect my nutrition. This slowed me down further, but some focused breathing and a couple gels seemed to patch up my leaky sails. On the way back through town I stopped by the vendor area for some Bicycle Coalition of Philadelphia event and visited with some friends. I don't recall the total time for today, but it was slightly quicker than yesterday.

To my surprise and excitement I've discovered that St. Mary's City is within a 4-5 hr ride from DC. I have to be at a wedding down there on Friday and Saturday. Looks like I'll be taking the two wheel express, to and from.

Flux

The mornings have been refreshingly cool and the cycling has been voluminous.

It's become much more manageable to get a couple of hours in before work, especially when it's incorporated into my commute. I took direct routes to and from work Tuesday for 20. Wednesday it was 30 in the AM, 36 total. Yesterday it was 37 in the AM, 48 total.

Today is another direct to/from, although I haven't ridden home yet and I'm considering taking the scenic route. I really didn't fully recover from Monday's long hot journey until today.

I haven't exactly done the best job tallying my weekly miles, but, based on this week already, they've been in the range of 175-225. I'll probably max out around 250 before winding down for the century on October 9. I like that there hasn't been a focus on achieving a weekly mark. I've just been trying to get in as many miles as my schedule will allow. This seems to be working pretty well. For now.

I feel as though I'm still in this perpetual state of flux, even though a couple of months ago I thought I'd be adhering to a "plan." I suppose this is further augmented by the non-linearity of my running of late. I haven't done any of that biped stuff since Sunday. And because I have a double-header this weekend (two long rides) I doubt I'll get around to it then either. Maybe Monday?

I'm looking forward to October 10 for a couple of reasons. Maia will finally have moved to DC permanently (after a year of us bouncing back-and-forth between here and Philly). Secondly, I'll have the fresh opportunity to reassess my goals, and set some new ones.

77 for Labor

I've been riding (and even running a little!), just haven't been blogging. Lots of travel, work, adventures, not so much sleep.

Looking over the past few posts, I realize that here I sound almost a bit bored. This is definitely not the case, but I have felt as if I don't have any solid long-term goals. More on that in a minute.

I found myself in Vermont over the weekend to attend a friend's wedding. I ended up having a lot of free time, so I explored some state parks while I was there. Ended up doing a bit of trail running and hiking, which came somewhat unexpectedly. The urge to push through my comfort zone (which over the past year has consisted largely of not running) overwhelmed the restraint I've been exercising, and I wound up with three runs in three days. Friday, Saturday, Sunday.

My favorite was a steep ascent of Cannon Mountain in Franconia Notch State Park, NH. A lot of hiking mixed in because of the technical terrain. If I had to guess, I'd say I ran maybe half of the 5 or 6 mile loop. There was something like 2000 ft of vertical rise and descent, but the view from the top was well worth it. The foot has held up OK, but I'm still hesitant about making any judgments from all this. To be honest, my quads are more sore than my feet, which is maybe a good sign, in a warped kind of way?

Yesterday's quad-pounding didn't keep me completing my planned bike ride today. Last Saturday I did 60 miles in the suburbs west of Philadelphia (think north of Rte. 30). So today I figured I would push it a little further, aiming at around 80. The ride was mostly spectacular, although I'm adding some enthusiasm post-ride that I definitely didn't have in the midst of the wind and heat. It was remarkably windy, and this had two general effects; the first of which made me wish I had more water, and the second of which had me cursing the wind and various inanimate objects. I wound up with 77 in about 4:16. Long ass ride, and HOT! I don't feel like mapping it, but it was similar to this. I was 8 pounds lighter on return. The hills on River Rd. are SO epically challenging after working all the way out to Poolesville. Mostly mental. And I don't understand how McArthur Blvd can be uphill the whole way back to DC when the Potomac runs toward the city. Maybe it just felt that way.

I have no specific plans to up the ante in the track and field game until after my century. For that, I've decided that I'm either going to ride my fixie, or ride as fast as I can for the 100 flat miles. I have been toying with the idea of just up and registering for next year's Grandma's Marathon (June) to ignite the charcoal under my rump. But I'll have to see how the next few weeks go. Happy Labor Day.

The Hunger

Yesterday I traversed the Arlington wineglass loop for the third time this month. This is generally a pretty low key ride but there's a section along Route 66 on the Custis Trail that always picks up intensity. The past few times I've been there I've had the advantage of being baited by some lycra-clad, type A, racer folk. I always fall for it. Yesterday there was no carrot however, and it resulted in a slightly mellower ride back over to the District. I've been epically busy, and I feel like if I haven't been working or sleeping I've been on my bike. I found myself pretty tired after the first 20 or so miles yesterday. So, I tucked into the wind along the upward-tilted Capital Crescent Trail and as a co-worker and fellow avid cyclist and runner likes to put it, fought the good fight.

I was ecstatic when I learned yesterday morning that the Birchmere, where I was slated to see Doc Watson perform last night, was fully accessible by bike trail. This added another 25 miles to my day, which topped out at 55. Now I've got the hunger.

Old Standby

We're down to the last month of summer, and the temperatures are finally headed downward. I'm back to some semblance of structured "training" as the Seagull Century approaches. To finish a century ride is well within my grasp, as I've done them in the past (unofficially) without trouble. Hopefully this doesn't come across as bragging, but rather an admission to myself that this won't be much of a challenge.

It's been an interesting past few months, and many realizations about training and things in general have come to fruition. I don't have time to delve into this at the moment, but I hope to come back to it soon.

Yesterday my calendar called for a 40-miler on my fixie. I couldn't be bothered to plan a route ahead of time so I just went with the old standby Valley Forge route (I happened to be visiting Maia in Philly this weekend). This is easy enough on a bike with gears, as the trail is flat as a pancake and there are only a few hills through Manayunk. With a single gear and no freewheel, however, it gets more interesting. Certainly an exercise in concentration, and I like to think of it as having neuromuscular benefits as well. All that fast spinning kind of makes you hyper aware of the cycling motion in a way that tends toward a more efficient stroke.

Got out there quicker than I got back and realized this was mostly due to the wind. Great ride altogether and I'm looking forward to more of the same in the coming months.

Summer Vacation

It's been easy to let this slip from daily to every other day to a couple times a week. Summer is nearly upon us and along with that come the typical distractions I struggle to jam into my already busy life. Looks like I'll be on repreive for a little while here until things settle down a bit. This includes a somewhat structured break from riding until later this summer when I plan to ramp up to a century ride in October. I figure I'll start building for that at the beginning of August, where I'm sure to be in for some hot rides. For now I'll be taking the usual bike commute to work but limiting this to a couple of times a week. For the most part I won't be doing any longer riding until the century build up.

I also have been feeling pretty confident that I can start running gently pretty soon. The plan is to approach it cautiously and take things slowly. Planning this around an early fall century ride will be challenging but should at least serve to prevent me from jumping into running too fast. I still have occasional morning pain in my right foot. This improves throughout the day but can act up if I've been walking a lot. It's certainly much better than it has been but I think it'll be a month or two yet before I can really be at ease about it.

For now I'm looking forward to improving my swimming and incorporating a little more yoga. The latter should hopefully help quell the stiffness in my hips which I'm sure is related to cycling. I'll continue with the climbing, and I may even have a couple of opportunities to take some trips to local outdoor climbing spots.

I'll be around once in a while when the mood strikes me but I'm not looking to update consistently until I get more organized. Enjoy the summer, be careful in that heat.

Short Week

Spent Saturday through Tuesday morning in Rehoboth for Maia's birthday. Absolutely necessary and well appreciated break from reality. Did some ocean swimming but nothing too strenuous.

Returning to work after a break never quite feels as good as I expect it will. I was conscious of that at the gym this morning during a weight session. Just felt like I was dragging a bit. I felt better as the day went on and followed through with my plans to take a swim after work. I never really enjoy PM workouts unless it's a run or a ride but I'm glad I fit it in today.

I picked up a few tips on drills from this website. I'm not sure why I haven't done any of these before but I have to confess that I learned more in the pool in one hour today than I have in the past month. Maybe things are starting to click but I really noticed that my sense of balance in the water is improving which makes things more fluid. I had a blast and I'm looking forward to more in the coming weeks.

Just read an interesting article on barefoot running, written by this guy. Anton's blog is one that I like to check up on now and again. He espouses a minimalist approach that I can relate to and appreciate. And he's an amazing athlete and talented writer, in my opinion. I've got mixed opinions on barefoot running and tend to agree that it's more a tool for personal exploration than a running ideal.

Looking forward to an extended commute into work tomorrow after nearly a week off my bike.

Nostalgic Morning

Strangest dream last night.

My coworker Jonesy (an Ironman in the real world) had somehow convinced me to go to the track for a workout with him. It was early morning, before dawn, and we hopped into his hatchback and took off toward our destination. To my surprise Jonesy grabbed a beer out of the back, out of a case that I had apparently given to him, and popped it open. I remember thinking it odd that he would do such a thing in the morning, before a workout. I mentioned it and he shrugged. Apparently he was trying to relax. As we got closer to the track, I realized that we were in a town I'd lived in during my high school years. In fact, we were going to my high school track. Just before arriving we stopped at the local gas station and I got a call from Maia. She was with her roommate, who advised me to be conservative about the track workout. I responded by saying I didn't really think I was going to run. We pulled into the high school parking lot, which was overcrowded with temporary classrooms, the kind used during expansions or rennovations. Then I woke up.

I don't think I ever ran on my high school track. Maybe a couple of times for a gym class or something. The mile perhaps, when I was a freshmen.

This has got me thinking about all kinds of things, such as wondering why I never explored athletics when I was younger (with the exception of brief soccer and swimming stints), outside of skateboarding, if you consider that athletics. I regret this sometimes, but then it's not like I wasn't enjoying myself back then.

It's also got me thinking a lot about running. The plantar fasciitis in my right foot bothers me less and less. I've been less reserved about the way I use it, during walking and such. The morning stiffness has only gotten to me a couple days this week and even those days were not that bad. The reality of a worry-free run is upon me, and it's something to look forward to. Instead of despairing over how much longer this thing will last I'm starting to realize that it'll end in due time. It's been about 9 months which I think is right on for most cases of PF I've heard about. I'm waiting for a few solid pain-free days, and then I'll count a couple weeks out from that. This sounds conservative, but I want to be rid of this for good.

***

This morning I travelled out to my office extra early. The Metro annoys me, as it usually takes me about twice the time it would if I was riding. But I left my bike at work last night when I went to Rockville.

I had intentions of working hard this morning. I did. I shot out to Darnestown on an unplanned route. All familiar roads. When I got to Darnestown Pike I decided to make it an out-and-back as my odometer read 16.5 at that point. It turned out to be an excellent ride, and again I'm appreciating the lower mileage over the last couple weeks. Altogether, 33 miles, 1:49.

I have a long weekend coming up in recognition of Maia's birthday on Tuesday. Thinking of going for a swim tomorrow morning. After that I won't have access to my bike and quite frankly I need a break anyway, so I'll check back in next week.

Easy Morning

Took it slow this morning on a 20 mile extended commute (another northern crescent). Not that I had much choice in the matter as I didn't have a whole lot of gas in the tank anyway. I was actually a little hungry and I can blame this on no dinner last night. Bad idea. So I just rolled with the punches and enjoyed the scenery. About 1:30.

Picked up a 30 min swim yesterday and figured out that it takes 76 lengths of this particular pool to make a mile. Sounds pretty boring if you ask me. Followed up with some weights. Running on less than optimal sleep yesterday so I was pretty beat for the rest of the day.

Headed to the rock gym in Rockville as I sign off here. Catch you tomorrow.

Long Story Longer

Just a quick update here as I'm pressed for time but don't want to lose hold of some posting consistency of late. Rest of last week was a wash after an epic Tuesday filled with all kinds of craziness. I topped things off Tuesday eve with a 5.11b at the rock gym. Got all the pieces of the puzzle and now it's just a matter of connecting them in a consisten manner. I'll probably try again tonight.

Wednesday I took the short route to/from work as I was feeling pretty wiped out and Thursday and Friday I wound up in Pittsburgh on business. I got home early enough on Friday evening to swim for about 45 min, a refreshing change of pace, especially given the recent high temperatures.

Saturday morning I spent some time lifting. Things are going well here and I'm glad I've incorporated this. Still feel a little out of place in that part of the gym but I'm gradually getting over that.

Sunday morning I picked up a marathon in the saddle along a modified northern crescent route. Began conservatively but picked up the insensity as my legs began to notice the relative rest of the previous few days. 26.2 miles, about 1:30.

Took advantage of the holiday on Monday and got out for a planned 50-miler. I was glad I'd held back in terms of mileage on Sunday because my ride on Monday was absolutely spectacular. The lower overall weekly mileage left me feeling very good and I surprised myself with a pretty decent pace. Ended up with 45 miles due to a pit stop to help out another cyclist with a flat. I regret not writing yesterday about this but the rest of the day got swept away into BBQs and the search for a swimming hole. We failed at the latter but I definitely spent a few hours adding back the calories I'd burned in the morning.

This has turned into a longer post than expected and I should puncuate it here with some thoughts about plans for the upcoming weeks. I liked how the lower mileage week left me feeling over the weekend. At the end of June I'm headed to a cottage on Lake Huron for 10 days and I'd like to take advantage of the large expanse of open water while I'm there. I'll be mixing in some swims, looking for about 3 per week. I've never really been able to swim any significant distance in open water but I'm hoping this summer I can change that.