In Tall Buildings

It's been a tiresome week, with a pre-holiday push at work and some late nights that I've had to plan around.  Been playing a ton of music, mostly banjo, with the regular band and also with some other folks around town.  Everyone seems to be holing up for the winter, and left inside with access to instruments I guess the melodies start to flow. 

Running has been regular and I'm just kind of heading out with no specific intentions for each run.  I picked up the intensity a little bit yesterday on a shorter treadmill run, hitting some strides and fast 2:00 pickups.  Felt a little bit awkward.  I've discovered through the recent barefoot running and exercises that my right arch, foot, and supporting musculature are just generally weaker and less stable than the left.  This has led to some discomfort as I work to improve the deficiency there, mostly in the form of tenderness along the outside of the right ankle.  The peroneous tendons run beneath the lateral malleolus and pass through some retinaculi (kind of like pulleys, directing the force through the tendons - see image).  The peroneous longus tendon especially plays a role in supporting the lateral longitudinal arch, and I've learned how to engage that muscle group to raise the arch.  I guess I'm doing this more subconsciously during runs now, and there's just a bit of strain there as the tendons adapt to the increased loads.  All of this is speculation, of course, since everything I've learned about anatomy has been through experimentation and reading.  But one thing for sure is that when I consciously flex the peroneus muscles, I feel less strain on the plantar fascia. I don't have the same plantar issues on the left, and the left arch seems much more supple than the right.  Again, just a theory.  We'll see how it pans out.

Getting back to music, I'll be making a larger effort to up the intensity of my playing and rehearsing through the new year.  We're playing a show on NYE, and it's somewhat of a farewell show, so I'd really like to be well prepared.  I've challenged myself to pickup the banjo every day, even if it's only for a few minutes.  But for now, gotta get back to work.

Someday my baby
When I am a man
And others have taught me
The best that they can

They'll sell me a suit
And cut off my hair
And send me to work in tall buildings
-John Hartford

Deferred

This has tended to be a busy time of year for me, with both holiday and work travel coinciding with an already pretty tight schedule.  Had some great runs out west following Thanksgiving, including one very memorable trek up Squaw Pass Rd to an elevation of about 9200'.  Will be helpful to remember in the future that running uphill requires an eventual run back downhill.  Surprisingly, didn't really beat me up too much.

Since, been grabbing runs between 3 and 10 miles where I can find time.  Feet are feeling stronger but still stiff in the mornings.  Been getting weeks in the 40 mile range and looking to continue that going into the new year.  Diet experiment has been enlightening in many ways and still learning about foods my body does well with (and the opposite extreme, wheat be damned).

Brainstorming ways I can recharge this blog.  More on that next time.

Slugs

Been running, just not been blogging.  I won't make an effort to recap all the details of the past week but I'll note that it included daily runs with a few strength routines mixed in there.  Spent the past weekend in Boston where I was reacquainted with the Charles River paths.  Saturday explored down to MGH and the Museum of Science and Sunday went the opposite direction out to Watertown.  What a great place to run.

So I guess running has been going fairly well, although some issues still haven't completely resolved.  Right heel and left arch are more of a nuisance than anything serious, but after a quicker road run last Thursday the right heel was definitely more sore than it's been in a while.  Felt OK after taking Friday off.  All this seems to boil down to a process of adjustment.  Feedback and fine tuning, rest and growth.  The process of adapting to lighter footwear is a slow one, but one I'm convinced will pay dividends in the long run.  Pun intended.

Tired this morning after a double day of morning weights and a short run yesterday evening.  Couldn't find a rhythm in Rock Creek, and this was probably a combination of mental and physical fatigue (can't seem to get enough sleep lately), the wet and sloppy trails, GI issues (I learned the hard way how long hard-boiled eggs stay fresh), and anxiety about upcoming holiday travel.  Observed a slug belly up in the mud at one point and quickly identified with it.  Some days you feel like a slug, I guess. 

Looking forward to hopping a flight to Colorado tomorrow.  MM's parents have moved into a new house, and should give me plenty of streets to explore in the pre-dawn hours.  But it's a holiday, and I have a stockpile of DNR cards to cash in should I feel so obliged.

Distractions

1:30+ running in Rock Creek this morning.  After 50 min or so of lackluster trail stomping, I took my shoes off for 10 minutes to see if I could find a rhythm.  Not sure how this works, but once I put my shoes back on the final 30 minutes of the run were some of the best I've had in a long time.  It's almost like I had to prompt the muscle memory for lighter footfalls (such as required for running barefoot on a gravel laden dirt trail) and then it stuck around for the rest of the run.  Hips (especially glutes) are very much involved here, and I relished in the sense of coordination and strength that seems to be returning to my stride.  Gym strenght training is helping.  Feet feel great now, with the only complaint being the plantar irritation (it has lingered for the past few months).  But even that felt better once I went barefoot.  Wondering if this will ultimately resolve through these barefoot "moments?"  Also, right shin is almost a forgotten injury.  Good riddance.

My major frustration these days is not finding the time to check in here.  I feel like I've made some huge progress over the past couple of weeks.  It would be nice to divulge some of that and where I think the change has taken root.  In a nutshell, I think it's mostly that I've been allowing myself to do what I want, and heeding the feedback I get from my body.  The new diet has also made a significant impact.  Not stuffing myself full of chocolate and ice cream and cereal and pasta, I'm discovering new tastes I never knew I had.  Put like that, it's a wonder I didn't make this connection sooner.  I guess I'd always suspected that nutrition makes a big difference, just was never willing to look past my fears and insecurities.  Don't we deserve to eat whatever we want when we are working so hard burning calories?  Apparently it's not that simple.  Also, with a lack of training pressure (i.e. upcoming races on the calendar) I guess I'm just not pushing myself as much as I would be otherwise.  Speed does occasionally work its way into my legs, such as the last 15 minutes of today's run.  It's just sporadic, and mostly when I'm not really making an effort.  Which is the best kind of speed.

Also did 1:30 on Saturday, :30 and weights on Sunday, :50 yesterday AM, :30 yesterday PM.  This has been almost exclusively soft surfaces and trails.

This window has sat open for 7 hours, guess I got distracted.

Progressing

Ran around by headlamp for an hour in Rock Creek this morning.  I've wrapped up my runs of late with the feeling that I could do this for hours on end.  Partly due to the relaxed pace I've been running, but also because it's just so much fun.  Mostly ran today although I'm still taking walking breaks periodically just to check in with the leg, which is better by the day.  I'm back to 100% minimal or barefoot, and I find that with a little extra awareness it is entirely doable and in fact ideal (speaking for myself here).  I was headed in this direction this spring but the pressure to train pushed me to exceed my rate of adaptation.  A little mindfulness and a lack of pressure this time around seems to be going a long way.  Form has been critical and I think this is really an individual process.

Yesterday did the following exercises at the gym: machine single leg press, swiss ball leg curl, standing dumbbell calf raises, dumbbell lunges, dumbbell renegade rows, barbell squat, barbell bench press, and five types of range-of-motion hip excersises on the cable machine.  Similar excersises had been prescribed to me in the past for physical therapy, but instead of performing them lying down (e.g. four-way straight leg raises) these involve a lot more specificity in that you have to support yourself on your non-exercising leg.  They are adapted from this book, which is not very good reading but is a great resource for running-specific strength exercises.  It's also got some pretty thorough analyses of various stride patterns.  The whole gym session took two hours, and I'd hope to trim that by 10 or 20 minutes in the future.  The emphasis of all this is general strength and core/hip stabilization.

Autumnal Bliss

Sage pork loin, kale and chard, and sweet potato.  Still licking my chops.  I'm loving getting back into minding what I eat.  This is about three weeks now that I've abstained from grains, dairy, and most processed foods and I would really recommend everyone try something like this especially if GI trouble is ever a concern.  My stomach feels great.  I've had a healthy layer of extra fat around my midsection for the past couple of years even as my training ramped up over the summer.  I can feel it now starting to melt away (for the record, summer weight topped out at about 151, I'm at about 148 average these days).  Energy is great.  I'm not calling it Paleo because I think labels are restrictive.  But it's close to that I guess.  As a former yoga instructor used to say, if you truly enjoy what you eat in the sense that it feels good, it is healthful.  Ice cream tastes good but it makes me feel like shit, so I can't say honestly that I enjoy it.

I was bogged down with some chores for most of the day, including winterizing my bike, which mostly consists of tuning it up and putting the fenders back on.  I also reinstalled the rear rack in hopes of using panniers more often than my shoulder bag.  I don't have a hose outside, and I discovered that washing a bike in a shower is much more trouble than it's worth, as it involves then washing the shower and then taking a shower.  I'm growing tired of this closet apartment day by day.

After tooling around with the bike and then some other organizing, I was frustrated that most of the day had passed in spite of my intentions to head to the gym.  I had accepted that I wouldn't get in any exercise today, but about an hour before dinner I realized that I could fit in a decent run and still have time to cook.  I headed down to Rock Creek for some exploration and found myself on some carriage roads I've never seen before.  The scenery is almost perfect, and several times I found myself in awe at the utter beauty of the orange and yellow that now lines the stoney trails.  Turned out to have a pretty good run, even though the right shin is still on the mend.  It's at the point where it feels safe to run, and I've been good about adjusting based on feedback I get on the fly.  37 minutes on some uncharted, forgotten path.

This evening's jaunt quite harmoniously complemented a longer trip through RCP I had yesterday morning.  I set out with expectations low, just looking to spend some time outside.  I wound up doing a loop and getting lost on some game trails only to run up on what was probably the biggest white-tailed deer I've ever seen in person.  I got close to him, enough that his musk was pungent, and then realized that there were actually four or five other deer within sight that I hadn't noticed.  Most of the outing was run, but I took walking breaks, and even took off the shoes for 15 minutes or so of authentic barefoot running.  Haha.  I guess I'm a sucker for fads after all.  One hour and thirty minutes spent in autumnal bliss.

By the way, if anyone in DC actually stumbles across this, check out the lineup at Red Palace next Saturday night.  I'll be accompanying Naseem of Kingsley Flood on various acoustic devices.  Should be rad.

Test Runs

Here I find myself in a transitional phase again, and given that I haven't really been running, entries here feel a little awkward.  There have also been logistical challenges that have always been there, such as finding an appropriate time to post, that seem more pronounced now that there is not a convenient format such as summarizing my runs or divulging my weekly mileage.

When things are in flux for me, they tend to be in flux, and I often combat the feeling of helplessness that occasionally accompanies these periods by engaging myself in alternative interests.  For now this feels refreshing, like I've been able to explore some ideas I've been toying around with but haven't been able to invest in due to the pressure of getting daily runs in.

The biggest things have been nutrition and conceptualizing my training strategies, in addition to reacquainting myself with music and some other hobbies of mine.  Regarding the former, I've never been a die-hard believer in anything resembling a fad, but I admit I've been toying around with a Paleo-esque nutrition scheme, and even picked up some reading relevant to endurance athletes.  I've come across Friel before and if he thinks something like this is worthwhile, I'll at least entertain the idea.  Over the past few years a GI issue has surfaced for me that is sometimes associated with gluten intolerance, and while I've never considered a wheat-free diet, it seems like a logical step to try and mitigate some of the symptoms.  And regarding carbs and energy as they relate to endurance training, I've recently discovered that many of the old standby's that many runners fall back on here, such as consuming gels and supplements, are just unnecessary for me.  In all the hundreds of miles I put in leading up to MCM, I only consumed one gel.  Those hundred calories of sugar were strategic, and I think they should be by default as opposed to something I just do every few miles in a long run.  The diet thing will be something I continue to explore and report back on here.  It's been about 10 days, and so far so good, but I've realized that I'll need to consume MASSIVE amounts of vegetables and supplement with more fruits than would otherwise be promoted by cavemen types in order to get enough calories.  But I'm not a caveman, and I don't aspire to that, so I'll continue with whatever works for me.

Training?  I'm thinking long term.  This break is refreshing, but I want to get to the point where I don't need to interrupt long stretches of running because of injuries (that is, after all, the only reason I haven't been running lately).  I've done much better in this regard over the past year, and things feel like they continue to improve as I learn more, but there's still progress to be made.  I'd like to establish a regular circuit of races, where I'm not feeling pressure necessarily to peak for one event, but rather implement them as training and "fun."  In a way, it's also a way to integrate my running identity, which is something that perhaps I haven't always been open to for one reason or another.  This weekend is the Jug Bay 10k, and I've been considering showing up on a whim (there's also a 5k) but that's mostly a matter of how my leg feels.  It's improved a ton over the past week.  I'm off to the gym now, and we'll give it a test run.

Rainy Day at the Gym

Different kind of a Saturday.  Rainy, so headed to the gym for an hour or so brisk walking on the treadmill followed by some lifting.  Typical barrage of squats, presses, lunges, etc.  Light weights to start out.  Legs, and especially feet and ankles, are feeling good.  All this walking around lately seems to be a great way to recover from hard training.

While my body is resting my mind remains fixated on running.  To fuel the fire I picked up some new books, and am beginning with Matt Fitzgerald's "Run: The Mind-body Method of Running by Feel."  Feels appropriate for where I'm at.  I'm concerned about the somewhat apologetic tone of the opening pages (Fitzgerald admits that as he continues to grow and learn, his opinions change regarding training) but on the other hand I kind of appreciate his candidness.  Somewhat representative of the process he's trying to explain.  But a book about growth and change might be frustrating if this approach develops between the front and back covers of the book itself.

The Ever-changing Rock Creek Park

Beautiful morning for a walk through Rock Creek.  There were several moments this morning, and again in the afternoon, where I could not for the life of me recognize which trail I was walking.  With yellow leaves covering the once familiar stones and roots, and sparser trees exposing surrounding terrain, I actually managed to get lost out there.

Snapped the above photo of a plaque on an otherwise non-descript boulder near the top of the western ridge of the park.  I wandered past it into a strange depression surrounded by earthen mounds and then trenches.  Upon investigation, I realize that what I observed was likely the core of a Union stronghold, where large artillery was stationed during the Civil War.  I don't know that I've ever witnessed an historic site (I'll limit this statement to American historic sites) so candidly and be able to sense the proximity of that era.  I think the feeling had something to do with how concealed the site is, in that you'd really have to be looking for it or be a runner or hiker or otherwise just stumble upon it like I did, to find it.  Independence Hall, Mt. Vernon, etc. just seem so washed up and fairy tale to relate to.

So, I guess a 40 min walk this morning and again this afternoon make it an "easy" day.  Leg continues to improve, although the few times I broke into a jog I couldn't sustain it without discomfort, so it's not quite there yet. Strange thing about this injury is that the exact same thing happened to my left leg (the most representative description of what I think is going on is here) and I somehow made it through a marathon with it.  I guess it couldn't have been as severe, or maybe I was more hell bent on meeting my goal.  After Grandma's in June, three weeks of downtime building up to light mileage was enough for it to pass.  I'm hoping the same will be true with the right leg.  

I have a lot of thoughts about why I've been afflicted with this particular injury, and they end up mostly in the opinion that it's part of a growth process.  Building up to Grandma's and more so to MCM, I've learned a ton about running, particularly running form, and as I've adjusted over the past year my body has had to cope with it accordingly.  The article linked above suggests a stress reaction in the tibia, one that I think slight adjustments (improvements) in my form, such as might be informed by the barefoot drills I've been doing, could potentially cause.  The good thing about stress reactions is that the healing process eventually catches up, and you wind up stronger than before.

Yesterday I spent some time at the gym in the morning and again in the afternoon.  Morning featured some weights and 20 minutes of brisk walking at maximum incline on the treadmill.  Evening was only the latter.  Treadmill at max incline is quite challenging actually, to my surprise.  

As I'm now solidly into a rebuilding period with no definite goals for the next year or more, I'm in no hurry to get back to the level at which I was training over the summer.  Base training for me has coincided with strength training (body weight exercises, yoga,  as well as lifting free weights) in the past, and this will be a theme for the remainder of the year.  I'll be looking to establish a sustainable routine, hopefully featuring a healthy dose of running, and perhaps entertaining the idea of focusing on some shorter races.  Time will tell.

PT

Not much to report on the running front.  Right leg is still hurt, but doing better.  Been doing some hill walking in Rock Creek Park for rehab.  Fulfills the urge to get out and do something while allowing the shin to heal.  Also mixing in some time at the gym, where I'm always amazed at how quickly I lose strength in certain areas (stability ball hamstring curls!!).  

Mon: 55 am walk/ 45 pm walk

Tue: gym am / 45 pm walk

Wed: 60 am walk / 30 pm walk

As the leg improves the walking time will slowly transition to running time.  Walks have been in Vibram FFs and occasional barefoot.  Also have been biking a lot to get my aerobic kicks.  Should hopefully be working some runs back in within the next week or two.

Exchange

Joined Amanda for a run in the park this morning.  I've known her for a long time.  She never was a runner, but has started running over the past few years and has found that she's quite naturally inclined.  Last time I ran with her she was visiting DC.  Now she's moved here permanently (temporarily permanent, just like everyone in DC) and I took her up on the opportunity to show her around some of the trails in Rock Creek Park.

Shin was a little stiff when I woke up, so I took a little ibuprofen, which is not something I normally justify.  Maybe I was just feeling the urge to forget about it for a little while.  I like to think of it as a compromise, a deal with the devil in exchange for a beautiful 45 minutes of sunshine and orange leaves and good company.  I'll be hoping to avoid these exchanges because of how it hampers the healing process, but for today it was worth it.

In the end, I didn't totally forget about the shin today, and in light of that I'll probably stay off it for a day or two.

What I'm Glad For

After a full night's sleep I actually felt pretty decent this morning.  Good energy, mentally and physically, and ready to go enjoy the crisp fall air.  Figured I'd head out for my normal Saturday run as planned before Maia and her mother (she's visiting from Denver) woke up.

I took a few steps, and while attempting to find a rhythm, just couldn't take my mind off my right leg.  It's feeling a little chewed up again, and strangely I also had some pretty sharp pain in my right heel.  All this was enough to cause me to come to a full stop after 5 minutes, turn off my route, and walk home.

So I'm sitting here, caught between feelings of defeat and relief, not really sure what's going to happen next.  What I do know is that my leg will require some more rest to fully recover.  This doesn't fit very well into my plan to run a marathon next weekend, and I'm digesting that.

The relieving part of all this is that I don't feel like I have to run.  If I hadn't been dealing with this leg issue for a few weeks already, if I'd been just a little bit more consistent over the past month (with everything - mileage, intensity, sleep), and if I wasn't feeling so sluggish (I know, it's normal during a taper), then maybe I would be more apt to push things a little more.  But the truth is that I've been struggling a bit, and there's been an undercurrent of doubt during the whole buildup to this point.  In a sense I hate when these prophecies of mine become self-fulfilling, and maybe I need to figure out how to flip the doubt into confidence (I do feel like I did that for Grandma's).  On the other hand, maybe it's intuition, and I need to be more attuned to that.

Not sure what all this means for next week.  I'm in a reduced mileage mode, and to treat this as a recovery period just feels like the right thing to do (duh).  MCM would have been my final crack at a marathon until 2013, as I have some other things going on next year, including a wedding, that will take priority.

So, it's looking like one marathon will have been enough for me this year.  It's been a hard thing to accept, and I'm struck at how much of a grievance process there's been.  I'm hoping not to lose touch here (on this blog) as there's the curiosity of where my entries will go outside of a training focus.  Beyond that, only time will tell.

We do all these runs, cover all this ground for a single opportunity to perform well, a mere stitch in the fabric.  But the fabric remains, and for that I am glad.

T.G.I.F

5 easy miles on the treadmill. Tired lately. That's all I got.

Slow Tempo

Final focused workout this morning. Couldn't make up my mind about whether or not it would be on the track. Finally decided on an unmarked stretch of Rock Creek Trail (paved portion) that I mapped to be 3.5 miles. Would have been happier if it had passed in under 25 (close to MP), but with no feedback it was hard to gauge my pace. 9 miles in 1:12:49, with the quicker 3.5 in 25:42. The slower-than-expected split put a damper on the rest of the run, but I'm over it. Leg protested a little but is feeling better. 

Right leg felt a little iffy Monday morning, so I opted for a bike commute instead of a run commute. Hit the 5-mile uphill section of the CCT in about 15:30, which is pretty good considering I had a load of fresh picked apples on my back and haven't been riding all that much lately. Ride home was lower key.

Yesterday morning I did my 7-mile RCP trail loop in about 58 min. Tried to keep it low key but ended up moving quicker toward the end. Noticed the right calf but eased up throughout the run and felt better afterwards.

Went easy on the treadmill this morning. 4.5 miles, 39 min. Leg irritation was minimal at worst. Feels better now, and legs in general are moving pretty smoothly. Followed up with some single leg squats on the balance board.

Extreme Tapering

Just a quick check in. Unfortunate, as I had a lot on my mind today that I wanted to jot down. Maybe it'll come out over the course of the week. 

Right shin/calf has calmed down after a full week of no running. Friday I got out for about 6 (50 min) and yesterday was the last long run before MCM. 16.5 in 2:17. Focused on going slow. Windy, sunny, and parched. Not that comfortable of a run and I was probably dehydrated and definitely hungry. 

Today was one of the better runs I've had in a while. About 80/20 dirt to pavement ratio, kept it mostly slow, but I felt some momentum come back today after the short layoff. Beautiful day, and a refreshing end to an otherwise shitty week. Resolved numerous times this week not to run the marathon but I think I'm back on the wagon. 

Not thinking of weekly mileage anymore as it's kind of depressing to look at it that way (a mere 30 miles last week and 40 the week before) but focusing on what I can do to hold onto what I got for another two weeks. Mostly that's rest and recovery, but I'll squeeze one last pacing workout in, probably on Wed or Thurs. So much for a gradual taper. 

One step forward...

Hit the track this morning.

Descending ladder (2000-1600-800-400) with moderate long recoveries (2000) in between.  Fast intervals and recoveries went like this (pace/mile in parentheses):

7:49 (6:17) / 8:36 (6:55)
6:09 (6:11) / 8:37 (6:56)
2:58 (5:58) / 8:42 (7:00)
1:26 (5:46) / 8:42 (7:00)

I didn't quite hit my target of 8:45/2000 on the recoveries, and the first recovery lap was always slower than the remaining four.  Still, solid workout and I'm satisfied with how it went.  The recoveries weren't all that challenging but clearly the faster intervals impacted the latter times.  I chose 8:45 (7:02/mile) based on feedback I've been getting that suggests I might be able to hold that pace over a long distance (i.e. marathon).  Not sure today is the best indicator, but it gives me a sense of my overall fitness at least.  12 mi, 1:27:56.

Took a step forward today, but looks like that was followed by a few steps back.  Some irritation I've had inside my right calf/shin was markedly intensified after running today.  It's a crappy reality but I'm not comfortable continuing with this until it feels better at rest (hurts to walk right now).  Today's run was a gamble, and it seems the odds weren't in my favor.  I have 23 days until the marathon, and most of the work has been done.  So, not ideal, but hoping this clears up fast and I can get back in time for a proper taper.

Come What May

Family stayed in town until this morning, but they were at a conference Monday which meant I went to work.  Ran 8.3 miles there (69 min) and 7 miles back (54 min) and was pretty mushy at happy hour with the sisters-in-law.  Opted out of the local bar tour after dinner and instead plopped my tired ass in bed.  Neither of these runs were all that fun, but each had its moments where I felt kind of decent.

Slept in on Tuesday, and although I thought I'd sneak a run in during the afternoon, I ended up cruising around the mall on my bike with the fam all day.  Pretty fun day and probably needed the break.

Not sure I believed I would actually get a run in this morning.  Just feeling the miles lately and this leads to a whole cascade of other thoughts and feelings that for the past couple days has ended in me feeling sorry for myself.  I've been diligently seeking a bigger picture focus that is sometimes so hard to grasp.  It seems one of those times happens to be during the final weeks of a tough training cycle.  I did make it out though, and I felt better for having done so.  Commuted to work the long way, 13 miles in 1:41:36.  Actually felt pretty good out there today.  On the C&O Canal Trail, another runner came up alongside me and we ended up chatting a bit.  She's training for MCM, hoping to break 3 hours, and I told her my only benchmark was a crash and burn at Grandma's in June.

It's got me thinking.  Tomorrow is a planned track day with a pacing focus, and we'll see what comes of that.

Perfect Ending

Have a little down time here before dinner with some out-of-town family.  Wanted to update before I lose momentum.  I had a 22-23 miler on the schedule for yesterday.  After a pretty full week I was a bit intimidated by the distance.  Met up with Rob in RCP where we began a customary trail loop, the one that begins uphill and winds up headed south on the flat Valley Trail.

And it looks like the dinner bus is boarding, so I'll have to pick this up when I return.

***

Back from dinner, and now I'm looking to get to bed.  So it goes.

Long story short is that the 8ish-mile trail loop went by quickly, as it often goes when running with good company.  Split was 63 minutes or so.  Bid farewell to Rob and took off along the 15+ mile N Capitol-Beach Dr loop I've come to know this year.  Ran quicker than I thought and despite feeling the week's miles in the form of some achiness, I was done with the 23+ mile run in exactly 2:59.  Longest run since Grandma's in June, and it felt good to nail it.  Could've been hitting sub-7 min miles toward the end there but I don't have the time or the motivation to verify this with gmaps.  Given that the whole run went by quicker than expected, I'll just trust my instinct.  So that's another solid long training run down.  One more to go until I can start cutting back.  For the record I'll note that I ate a banana about 1.5 hours before starting, and took a gel at about the 2-hr mark.  Felt like this made a difference in the latter miles.  I've been toying with the idea of restricting carb intake immediately before and during longer runs, which I think has had the effect of increasing fat-burning efficiency.  It wasn't far fetched for me to eat a gel every 45 minutes during long runs in the past, and this just seems excessive anymore.  The whole business of consuming 200-300 calories per hour seems like something a gel vendor would promote.  Who knows?  Maybe I'm missing something.

Today was perhaps the perfect ending to a long week, and featured an easy 48 minutes on a mix of roads and trails with Julie, my future sister-in-outlaw (short story: sister-in-law whose marriage is not legally recognized).  Great to go easy, great conversation, and great crisp fall weather.  Conservatively calling it 5 miles.

While I'm certainly feeling the mileage, I can't deny that both yesterday and today mark some pretty good progress in my training.  Feeling good about that, and feeling like I can get through another tough week of runs before tapering down.  Hit about 76 miles this week, won't be looking for much more than 70 through next weekend.

Nice and Easy

Nothing particularly special about this morning's run other than I'm glad I got it in.  Slept in a little later, rode the bike into Bethesda, and dashed off along the CCT headed north for 5 miles or so.  39:51.  Weather is cooler and noticably dryer.  Nice to go easy today.

Thursday Track

In a hurry but want to get this down while it's fresh.  Hit the track this morning with 4x1600 planned.  Last session indicated 88-second laps might be a decent target, but I awoke tired and creaky so I figured I'd be happy with 90 flat.  Long story short, I felt good after a warmup and the repeats went as follows:

5:56
5:58
5:54

I relaxed a little too much during the second repeat and couldn't make up the time in the last lap.  I was delighted that the quickest repeat came last.  Notice there's only three.  By the 2nd or 3rd lap of the third repeat, I had pretty much given up the idea of doing another.  Just not going to fit that in this cycle, and I'm OK with that.  I see my improvement over the past couple months being mainly in the form of developing consistency, and I feel like my paces have improved also.  Today I didn't feel like I was working all that hard until the last two laps of the session.

During the recovery lap after the third interval, I decided that although I wouldn't try another fast 1600, I would cruise an easy repeat, looking for some sense of what my marathon pace will be.  After some not-so-quick mental calculation I figured somewhere in the low 7s would be a good place to start.  Finished easily in 7:05, feeling pretty good despite my tired legs.

I think today will mark the final 1600 session for this buildup, as I'll be continuing to try and drill down a pace for next month's marathon.  9 miles, 1:08.

Full Crescent

Long commute this morning.  Took the Rock Creek Trail down to Georgetown, transferred to the C&O Canal trail, then to the Capital Crescent.  Got caught in a fairly heavy thunderstorm starting right around halfway that lasted for a good 20 minutes.  Got a good workout lifting my heavy, soggy shoes uphill to Bethesda.

Energy was good during the run until I had to take an emergency bathroom break with only 20 minutes remaining.  Couldn't really get back into a rhythm from there but the last mile came in around a 7-minute clip, not bad for uphill, into the wind, with rain-soaked muddy shoes.

Performed emergency surgery on the mobile phone to get the water out.  Normally I would have been better prepared but I forgot to check the weather before heading out.  13 miles, forgot to start the watch after stopping at a water fountain, calling it 1:40.  These midweek longer runs still feel like a lot to do before work.  Legs kind of beat up but improved throughout the day.

Muddy Valley Trail

Good day, not a whole lot of time to reflect on it unfortunately.  Cruising along the flatter trails in RCP this morning, went out looking for 6 miles or so, stretched it out to about an hour.  Calling it 7.5 miles though it was probably slightly more.  Moving along pretty good there for a bit, and it became somewhat of a fartlek on its own.  Valley Trail pretty muddy this morning, slight drizzle.  Can't seem to dry out lately.  Mentioned to Seebo that I've been picking up on some of his musical references, and a few weeks ago I grabbed a copy of Seasick Steve's latest album You Can't Teach an Old Dog New Tricks (May 2011).  I can't get enough.

Two Shower Day

Don't have a whole lot of time here as I want to be off to bed soon.  Combining the run and the work commute allows me to sleep in a little later since I gain 30-45 minutes by not having to drive or metro or bike after running.  Pretty good deal, and it's one of the many reasons I've enjoyed incorporating commutes into my routine.  Extra minutes in my day are invaluable lately.

This morning's commute burned bright and hot for the first 20 minutes or so, but after that the weekend caught up to me and it was slow-moving for the rest of the run over the Chevy Chase hills.  Definitely dragging a bit but not all that bad of a Monday morning.  Didn't map it, but somewhere just north of 8 miles, 1:05.

Work dragged on just as the last few miles of my morning run did, and I almost decided to metro home but figured I'd give it a few blocks before bagging the run home.  Glad I stuck it out and wound up finding some pep, much to my surprise.  Felt like I was moving pretty quick toward the end there.  Run ended at the bodega for a chocolate-covered frozen banana.  Probably one of the best things to eat after running home in the damp heat.  6-point-something, 49 minutes.  So that gives me about 15 miles and two showers for the day.  Feeling pretty decent.

Wisdom of the Non-Running Type

I tend to reread the last post or two before jotting down a new one.  Think I've mentioned it before and not really sure why I'm feeling the need to mention it again (or at all).  Perhaps there's sometimes a desire to write with a fresh perspective, unfiltered and not influenced by past thoughts.  But then I think there's something to gain from establishing some continuity here.

Looking back, I see some foresight in my last entry that, for better or worse, was somewhat of a self-fulfilling prophecy.  Ended up having more travel woes, delays, and general work stress that pulled the rug from under me and I just wasn't able to cope with that this week.  Won't spend too much time here ruminating on events that unfortunately are sometimes unavoidable.  I'm glad I was able to see them coming and am now hoping the brunt of it has passed.

After a crappy week that only featured two runs  (4 on Monday and 12 on Wednesday) I got out onto the trails in Rock Creek Saturday morning for an hour or so with Rob.  It's amazing how much running with company can make a difference.  Calling it an 8 mile effort.

Had a show with the band Saturday night that was a blast but didn't help me wake up early for a run today.  I was probably already dehydrated when I got out to RCP again around 1pm, looking simply for up to two hours on my feet on mostly unpaved trails.  Run began somewhat precariously today as the discomfort in my right foot coupled with my hunger and sense of defeat from the week brought me pretty close to walking back to the car.  Decided to pace myself and take it easy, which today took the form of a few more water stops than usual.  I fell into a rhythm by 30 min or so but overall today was somewhat of a slog.  In retrospect, I felt much better after the run, and that feeling continues physically as well as mentally for having stuck it out.  Calling it 13 miles, 1:40.  I know it's a risky game to continue on in the midst of my foot issues, but I've been here before and this feels surmountable.  So far the best remedies are stretching, massage, and being conscientious of my shoe choices (decided that the more minimal shoes will be limited to the track and shorter runs on soft surfaces).  Otherwise it's the heavier shoes (Brooks Adrenaline) I'm more accustomed to.

Got another couple of bigger weeks ahead of me before I start winding down leading up to MCM.  At this point in the game during my buildup to Grandma's this spring, if you'd have asked me, I was almost certain I wouldn't start the race.  I'm in a similar place after this week, but I'm licking my wounds and moving forward.  Maia mentioned to me (she's often on the receiving end of much of my whining) that I should just go out and run how I feel, and reassess come taper.  Two weeks out, if I feel comfortable with the idea of running a marathon, then all I have to do is focus on recovery.  Pretty great wisdom coming from a non-runner.

Weekly total was somewhere around 37 miles.

Counting My Blessings

Greetings from Flint, Michigan.  Doing some travel for work, and along with that comes the inevitable interruption of my routine.  Hard to plan for this sometimes, no matter how prepared I think I am.  Long night of planes and automobiles and crappy hotel rooms (someone in close proximity was pulling off a fat blunt all night, and the odor and smoke were permeating my room) last night, poor sleep, and a long ass day on my feet on hard factory floors makes me glad I got any miles in at all this morning.  I'm glad, even though they were boring and slow on a treadmill.  4.1 miles, 35ish minutes.  Thought I'd run this evening.  Haha.  The dogs are barking and the guys are looking to go to happy hour.  I have no choice in the matter the way I see it.

Yesterday was a surprisingly peppy run back in DC before zipping out the door to catch a flight.  Kind of muggy, but a nice run.  6.8 miles, 52:06.  Excellent way to end the week in which I actually managed to eek out just over 70 miles.  Excellent.

I'm definitely feeling the weekend's miles especially after today, and the travel interruption is sitting in the back of my mind as an opportunity to catch up on a little rest this week.  This, coupled with the fact that I don't feel quite as tired as I have after recent big weeks makes me feel like I'm doing something right.  So I'll count my blessings and play it by ear.  Next weekend is a short-run weekend and I'm letting go of any lofty mileage goals.

Like a Dog in the Dark

Somehow I managed to wake up and get out the door before sunrise this morning. My parents are dog people, and one of the things that goes along with that is that one can never find practical items in their customary locations. For example, I spent 20 minutes looking everywhere for some kind of light I could carry for safety, as I wasn't quite comfortable running on the windy exurban streets in the dark. Couldn't find it anywhere until I looked in the dog closet, where there are literally tens of clip on collar lights for the dogs, who have a tendency of running off into the dark woods. I clipped one to my cap and one to my shorts. Off I went into the morning dew. It was in the 40s to start!

I stashed a gallon jug of water on the side of the road and began the first of three 6.7-mile loops. I focused on staying within an easy effort zone for the first lap, with the expectation that I might pick things up later on. First lap went by in just over 54 minutes.

Second lap was a little quicker and came in at 53 minutes flat. Part of the way into the last loop, which is brutally hilly in some spots, I figured I wouldn't squeeze much more out of my legs. But on the flat final few miles, I must have been cruising along at a low or sub-7 minute clip. Got the final lap down to 52:40. 

So just like a dog in the dark, I got my long run ya ya's out. 21 miles, 2:44:26. 

The Weather!

Great little run around horse-country-ville where I'm spending the day off from work.  Had to remind myself that it's an easy day a couple times.  Nice hills out here.  And the weather!  5 miles, 38:52.  I was in a band once called The Weather.  Or was it The Whether?

That Damn Zeal

This morning began in a blur, and it lasted well into my run.  Somehow I missed the turnoff for the Roosevelt track at Crittenden St and didn't realize it for a good mile or so.  Back tracked for what turned out to be 15 minutes out of my way and loosened up with some strides on the grass. While I had intended to do 4x1600, I was already 40 minutes deep and the kids were showing up already so I settled for 3.

90 seconds.  That was my mental benchmark as I had done this workout a couple weeks ago and averaged 92-93 seconds per lap.  Figured if these miles were worth anything that I would have at least improved by a couple seconds.  If I could average 6-minute repeats, I'd be happy.

With the typical zeal I bring into these workouts, the first lap blew by in 82 seconds.  I focused on relaxing and the remaining laps came in around 90 seconds, first repeat 5:51.  Three weeks ago I hit a 5:50 in the first mile of a 3 x mile workout and the rest of the run was a disaster.  I knew it would be tough to bring things under control today.

Surprisingly, I still had pep on the first lap of the second repeat, and I relaxed a bit but the first lap still passed in 85 seconds.  Second repeat, 5:56.  OK, this is a downhill slide now for sure.

I started the last repeat tired, and with heavy legs I knew it would be hard to hit sub-6.  3rd lap time was 4:34 or so and I thought for sure there was no way I'd come close to the first two laps.  With 200m to go, I mentally let go of the oxygen debt and cruised in as fast as I could while still under control.  5:58.  84-second last lap?  Not bad.

Probably not the smartest workout, but I realized my mistake and dug myself out of a hole without incurring too much damage in terms of lost time.  Pretty thrilled at my ability to bounce back today.  I would aim to hit 5:56-57 laps next time I do this, which is probably the fastest I've ever done these things.  Awesome.  Calling it 10 miles, 1:14ish door-to-door.

Highways

A little hungry, a little cranky.  Wanted to go to the gym afterward but I ran out of time and bargained my way out of it.  5 miles, 40:30 along the CCT in Bethesda.

Been driving these highways
Been doing things my way
It's been making me lonesome, on'ry and mean
-Steve Young, as performed by Waylon

Hillyer

Double run commute day, and I knew I wanted to work a tempo into the mix somewhere.  Originally thought I would do it on the way home, but decided it made more sense to go hard in the AM and relax on the run home.  Worked out for the better in retrospect.

Figured I had a chance to cover the 3.5 miles between Piney Branch and Western Ave in 24 minutes.  Gave myself some leeway because of the net uphill course, and I honestly thought I was being even a little conservative.  Felt good from the chute and took off on the tempo segment smoothly.  Pace varied with the terrain and I slowed down as expected once Broad Branch turned upward.  What came as a surprise, though, was how steep 27th street is leading up to Military Rd.  I don't think I've ever seen that road other than on a map, so I had no idea how steep it would be going into the run.  Turns out it was hillier than expected.  That hill broke my heart this morning as I huffed and puffed and tried my best to maintain momentum.  Got stopped at the Military Rd traffic light and I immediately thought 'alright if I'm gonna sit here for 30 seconds waiting for the light to change there's no reason I can't still come in under my goal of 24 min.'

I regrouped and focused on cruising over the rolling terrain (which is much easier for me than long, steep hills) and found myself within sight of the 3.5-mile split with 40 seconds to go.  I tried not to sprint but lost control a bit and even felt a tiny twinge in my left hammy as I made it to the turn off in 24:04.  So close!  Given that I'd never run the course before and had no idea what to expect, I'm pretty satisfied that I came within seconds of hitting what was almost a wild guess.  But I now have a benchmark, we'll see if I can work up enough courage to try that again next week.  7 miles total, 52:24.

Got my days mixed up, so I unexpectedly found myself in Arlington for a work function until after 6 this evening.  Didn't show up without my pack though, and as soon as I had the chance I stuffed my clothes and fancy shoes into the tiny compartments and headed off along the Custis Trail back north and east.  Tired, and hot, but not a bad commute.  Nice to revisit a trail I haven't seen in a while.  6.7 miles, 52:00.  The sign for Hillyer St down in Dupont caught my attention just as I was reminiscing on this morning.

Back Roads

Glad I resisted the urge to sleep in this morning.  By the time I got down to Broad Branch Rd I was cruising, having to hold myself back a bit.  Just about every time I attempt to explore the back roads of Chevy Chase and Martin's Addition I get lost.  It doesn't matter how much I think I know the route.  Today was no different.

33rd Street headed north is a rolling course, and I found myself chugging right up the rises and drifting down the dips.  Took a wrong turn somewhere, and I got a nice lesson in the (lack of) thruway planning in this small part of the world.  It's likely intentional, a means of traffic control.  Doctor and lawyer version of Port Richmond or Fishtown, back in Philadelphia.

In the end I wound up with a few extra hills, covered some new ground, and exceeded the day's goal by a mere 528 feet.  9.1 miles, 1:12:14.  Almost the same time I ran yesterday, but today was more fun.

Consistency

Drawing a blank here today so I'll just stick to the basics.  Yesterday morning was the typical scenario of late where I drove down to the Military Rd parking lot in Rock Creek Park.  Mixed it up by heading clockwise around a loop I've done a few times before, augmenting the 15 miles slightly with a few spurs for water fountains and sights.  I was feeling a little heavy, and it turned out Rob was too.  We jokingly mentioned the stars and wondered if there was an astrological significance behind our lack of oomph.  He dropped way off our mid-7s pace with about 5 miles to go.  I was more interested in slowing down to cruise the final stretch easily than leaving Rob in the dust, and it was very refreshing to finish off at an easy pace.  While I fear the worst when I start a long run tired, I finished feeling stronger and was glad to have another one in the books.  15.9 miles, 2:09:21.

This morning I was looking for an easy hour-and-change on the trails.  Stuck to the flats, again running with Rob, along the Valley Trail.  Went past the frog conservation area along this particular trail, which was completely bogged out after the recent rain.  Rock Creek was flowing heavily, and one could easily take a canoe from upstream all the way down into the Potomac (it's not usually deep enough).  Not easily mapped, but I'll call it 8.5 miles, 1:12:42.  Followed up with a barefoot mile.  Heels (right especially) feeling a little beat up after this week.

Today capped off a pretty heavy stretch with about 66 miles in the bank for the week.  The increase in volume came at a planned reduction in intensity (no track or tempo work) and that was probably more a mental relief than anything.  It seems volume beats me up more than intensity lately, something to pay attention to as I move forward.  Looking to keep mileage more or less steady for a couple weeks as I bring the intensity back up.  Feeling good about the consistency I've had lately despite having somewhat of a mediocre week in terms of the way I feel.

Friday Short

Trying to keep up with this daily, although it feels futile at times like now when all I'm looking to do is update before moving on to the next thing.  In this case the next thing is hitting the sack, where I expect to fall into a deep slumber and maybe make up for less restful nights earlier this week.

After work, 4ish miles with 6x20 second pickups on minute cycles toward the end.  Really dig the shorter run on Fridays.

Mobiling

Update from the stage at Sova, where the boys are getting rowdy tonight. 

6+ miles at lunch in 49:38. 

Grey and Stormy

Started this post this morning but got distracted.  I'll splice in some thoughts now that it's 10:30 pm, with my morning draft between the asterisks.

***

Grey and stormy, more or less in tandem with my mood today.  Taking it in stride, as Lee will surely pass and maybe it'll be a little cooler and dryer at the other end.  Hanging on to the fact that despite the bad weather I've somehow managed to get 3 more or less dry runs in the past 24 hrs.

Yesterday morning, double branch commute in 54:34.  Felt slow and turned out to be slow.  Romanticized the fact that I had three letters in my pack.  One for New York City, one for Wisconsin, one for Colorado.  Followed up with a mile of barefoot and some light strength work at the gym.

Took a more direct route on the way home for 6 miles in 49:00.  Pretty blah run.

***

I suspected this morning's commute would be work, and it was.  This coincided with the mid-run thought this is no longer utility, or fun, or exercise.  Feeling creaky, and took me a good half of the run to get into a rhythm.  Found a second wind at halfway and motored the 5 uphill CCT miles in a negative split.  Can't help but wonder if I'm in a little over my head this time around.  I know these thoughts are a product of my gloomy mindset, so I'm taking this with a grain of salt.

11 miles, 1:28:28.  Looking forward to a couple of low key days before the weekend.

Unmappable

Have a lot on my mind today but unfortunately not a whole lot of time to write about it here.  Had a pretty great run with Rob in the park this morning along some trails that are becoming more familiar with each pass.  Had today not been a holiday I would have done the run commute both ways, but I've opted to save that for tomorrow.  Feel good enough to want to go out again this afternoon but I'm redirecting my desire for more work into a few other things I've needed to get done.

One of the themes of the conversation this morning was social perceptions of authority, along with expectations of the behaviors and attitudes that go along with persons in positions of power.  Kind of a vague summary but the talk was spurred in part by mention of some family and acquaintances in the law enforcement and corrections fields.  The Stanford prison experiment was referenced.  Not sure where we ended up besides agreeing that individual behaviors are often not simply a reflection of one's character (although that's an important part), but a product of many personal and social factors that are fairly interwoven.  Life's complicated, in other words.

Ran into Stewart and his gang briefly.  Only know him from the few times I've crossed paths with him on the trails, and he's a pretty amicable guy.  Frequently wears gaiters and talks about 50 mile training runs.  I'll save that kind of run for life and death, thank you.  Today he joined us for a mile or so before splitting off.  The Rock Creek trails are unmappable, but I'm calling the 1:05 effort 8 miles today.

Go Grandma's!

Just a quick one this morning.  Refreshing, nice morning although muggy.  Lots of folks out there today.  Was wearing my Grandma's finishing tee, which is one of those fitted synthetic types.  Decided I don't care much to run in it, as I'd rather have something looser fitting.  5 separate people said "Go Grandma's!" to me as I passed, which was strange.  4 of them were on bikes.  Weird.  DC does have a disproportionate number of Minnesotans, but otherwise I can't explain it.

A hair under 4 miles in 31:46.  Pretty much exactly what I was looking for.  Followed up with a 1/2-mile of barefoot on the trail.

15 minute rule

I've instituted a 15 minute rule for this post.  More on that in a minute (or 13).

Late night yesterday, and I didn't sleep very well (humidity does that to me) so it was a little tougher than usual to pop out of bed early this morning.  Met Rob down in RCP for some company on my long run.  This is somewhat of a weekend routine now, and it's nice to have someone to consistently run with.

Started out on what we call the Zoo Loop, which heads down Beach Drive (Rock Creek Trail) and cuts out of the valley through the zoo.  That means the zoo path (which is conveniently open beginning pretty early in the morning, when there's no crowd) is uphill the whole way.  The hill doesn't stop there, but continues up Connecticut Ave up to Chevy Chase Circle.  At that point it becomes a rolling course until you ultimately drop back downhill into the park and back to the start.

It's exactly 10 miles, which is great because you can do a loop during the week and be satisfied.  Or, like I did back in May, you could string two of the loops together for a Double Zoo Loop and get all you ever wanted out of a long run.

Today I peeled off as Rob called it a day at 10 miles.  That's where his training runs end these days, on account of not really needing to run any further and also some knee issues.  The stretch went by at about a 7:40 clip, which was tough to start but felt great after a couple miles.

I half-heartedly said before the 10-mile loop ended that I would "see how fast I could cruise the last 8 miles."  I'm not really one to go back on a dare, so of course I picked up the pace a little for the rest of the run.  Started the same zoo loop, but turned back at Connecticut Ave and retraced my steps.

I lost a little bit of momentum with a couple miles left to go, but I solidly maintained my pace and feel pretty good about the way the run turned out.  I guess it was one of those "fast finish long runs" I read about.  Covered the final 8.8 miles at a 7:12 clip.

All in all, 18.8 miles in 2:19:56.  Great long run, definitely a harder effort, but feeling good.

And now I'm left with one minute to explain my first sentence.  Sometimes I feel like I take too much time and filter too many of my thoughts before getting them out here.  It's easy to spend needless time pondering what to write when really I should just be reflecting, or that's what I want anyway.  So now it'll be a race against the clock, as my running, to lay it down.  Gotta go, outta time.

Sleeping In

Not a whole lot to report today.  Planned easy day where I even let myself sleep in.  I also happened to fall asleep a bit earlier than usual last night.  The net result was a long, hard night of restful sleep.  I don't know how I convince myself it's OK to do this only once in a while.  What a difference.
Hopped on the treadmill for a short 3 miles in 25 minutes after the bike commute.  Catch you on the flip.

Beach Drive Tempo

Short quick one this morning.  Warmed up, then had a goal of splitting the 3 miles between the Zoo and Taylor St on this route in 20-21 minutes.  Hit the split in exactly 20 minutes, which surprised me as I had no pace feedback along the tempo course.  My pace varied with the terrain, and the feared Mathewson hill, where I've done hill repeats in the past, definitely made me burn.  Happy with the effort, and it was nice to run short.  5.9 miles in 43:22.

My right forefoot was bugging me again and I suspect it's related to my footwear, which has gone from supportive to fairly minimal in a short amount of time over the summer.  Yesterday seemed better and I was wearing some more traditional padded shoes.  I'll continue to sub in the beefier shoes and maybe try a metatarsal pad (had luck with them in the past) and see what happens.  I'm definitely into the lighter shoes but there is a transition rate that I'm probably slightly exceeding.

In other news, it seems I may have the opportunity to do some international travel for work in October.  It's unclear how this will affect my marathon plans, but it's likely that if the dates conflict (MCM is Oct 30) I'll probably take the work opportunity.  Sort of highlights my lack of true commitment to this marathon in that I could go either way, and I'm not sure what that means.  It definitely makes me less apt to push through any nagging injury issues should they fail to improve, and that's kind of a good thing, but it still feels like a cop out.  For now I'll continue to build up the longer runs and just wait and see.

Wednesday Commute

Scenic bipedal commute this morning. Legs heavy and a bit creaky, but picked up momentum even on the final uphill stretch into Bethesda. Was dive-bombed by an angry mother bird on the canal tow path. 10.4 miles, 1:22:09.

Tuesday Repeats

1600m repeats on the menu today. Last Tuesday I strung together 4 of them (miles), albeit somewhat sloppily, on the Capital Crescent Trail outside my office. This morning I was determined to do them on a track.

I've been to Cardozo Senior High School before, but when I showed up around 6:40 this morning the gates to the athletic field hadn't been opened yet. Two other runners waited there with me for 5 or 6 minutes until it became clear that no one was going to let us in (a security guard normally unlocks the gates at 6:30).

After the two other runners took off, I stood there for a minute, contemplating what to do. I could just go home. I could improvise a tempo run on the roads somewhere. I knew of a 1/4-mile stretch of trail down in Rock Creek Park that I could use for some repeats. I decided on none of the above and just began running north, hoping I'd stumble upon either Banneker or Roosevelt High School. I wasn't exactly sure where either school was, but eventually I came across Roosevelt (corner of Georgia and Upshur) and saw runners on the track. Yes!

Once I found the entrance I stretched out for a minute and started the first repeat. Last week told me I could reasonably expect to run 6:15s or so, so I aimed for 93-4 seconds per lap.

Things went smoothly and I felt pretty great out there. Only trouble is some right forefoot soreness (flared up on Sunday) that felt better once I started running faster. I'll keep an eye on it. Since I'd run further than I'd planned during track reconnaissance, I bargained myself down to 3 repeats. They went 6:11-6:13-6:10, with 400m recoveries in 2:30ish. For each repeat I crossed the 1200m mark in exactly 4:40, so the variation was in the final lap. Aerobically the fast efforts were not much of a stretch, and my legs got more fatigued than my lungs. This is where I think these efforts should be, and I'm happy with the way this morning turned out. Wrapped up the repeats with some barefoot laps and strides.

Not measured, but I'll call it a 9 mile effort, 1:10:08. Now that I know where Roosevelt is I'll probably head there from now on.

Streaking

At some point toward the end of last week I decided it would be prudent to back off a bit after the weekend. Last time I had a day off was August 15, and even at that point I felt I'd been pushing the envelope a little bit. It was somewhat unexpected that I'd get 120 miles in the 13 days following. Part of the increase has come as life at the office has mellowed out. It's been about 2 years since I started work here in DC and I'm really just catching my breath as of this month. Band life has also calmed down, as The Family Hammer pushed through the spring and early summer to record an album and its members went on sabbatical shortly following the release party.

So I've had a streak of great running. I've gone from feeling the post-marathon staleness to watching it melt away, only to have some skeletons come back and haunt me (plantar fasciitis). But in general I'm making great progress, and I intend to reward myself this week with a little less work, and hopefully some more play.

Having said this, I still convinced myself that I needed to run this morning, even though I'd previously jotted down a big "zero" on the calendar for today. This can be a good or bad habit, depending on how you look at it. Good in that running more is better if you want to be good at running. But it can also be self-destructive, just as any habit can be. I've already made comparisons between running and other addictive lifestyles on this blog and elsewhere.

When it came down to the wire, I decided to negotiate with those sprites that I chase out the door so often and mix it up with some gym work. I did run a slow TM mile in my Vibrams, which I don't expect to make me a faster runner. But I wasn't looking to make aerobic gains today, and now I can continue my streak and feel a little relief from the pressure to take it easy.

Good Night

Not looking to spend a whole lot of time here tonight as it's getting late. Surprisingly pleasant morning today after the hurricane passed through, but logistics forced me to put off my run until the evening. Gentle cruise through Rock Creek Park, headed north, as the sun faded into night. Hard to keep the pace down, although I did get a cramp in my right foot (comes and goes lately) that caused me to stop and stretch a couple times. I'm thinking it's related to some tightness higher up in my calf, so I'll be monitoring and adding in some extra stretching. 8.4 miles, 1:05:51.

Nice way to end the week, which sums up to 63ish miles. Good night!

Beat the Storm

Although I slept in this morning after a late night (for me), I told myself I'd get my long run in even if it meant getting a little wet. A quick check of the radar map had me prepared for the worst. At 9:30 skies were a bit overcast but it hadn't started raining so I decided to go for it.

Shot south to the Mall, where I picked up the Rock Creek Trail and headed back north. Traversing Petworth/Brightwood back to North Capital street always elicits strange looks from porch sitters, even more-so today as folks gathered up on their stoops to watch the storm blow up (which I'll add has been somewhat slow so far). I guess there's not a whole lot of running traffic down Missouri Ave.

It didn't start raining until I had about 30 min left to run. Even then it was more of a relief than a nuisance, as it tended to be a light mist rather than a steady rain. The commencement of rainfall coincided with the timeframe I began to feel the long run in a way that slowed me down a bit on some of the uphills later in the route.

Somehow I rallied for the final 3 miles or so and finished stronger than I started. This is a great feeling and it jives with the general increase in strength I've been sensing of late. Even my feet felt better throughout the run and haven't bothered me afterward, a trend that has been increasing over the past week. I feel good about today's effort in that I tried to hold myself back in the beginning, found a groove that was slightly upset by some late-stage fatigue, and overcame it with a second wind. 15.1 miles, 1:56:51.

Yesterday was 5 boring miles on the treadmill (41 min) followed by some strength work.

Looking forward to what promises to be a low key weekend filled with card games and good company.

Wednesday morning I stretched my morning commute out to 10 miles. Gave me 1:23:18 worth of run, the pace of which tended to increase as the minutes passed by. Started out pretty slow though, and this was mentally a pretty tough run just because I hadn't had much of a rest after Tuesday night. By the end I was feeling a little beat up, especially my feet.

Today I met Rob in the park well before dawn for a loop I've done once or twice with him in the past. I can never remember the route when I try to map it because it's so dark when we've run it, but I'm guessing it's about 7.5 miles. Today it went by in 57:42. Feet felt OK during and even better after the run.

I have the rare opportunity to play hooky from work tomorrow, and I'll be looking to catch up on a bit of downtime that I seem to be lacking lately. Catch you later!

Earthquake Mile Repeats

Decided in light of my tiredness yesterday evening and my tardiness to bed that I would run after work today and sleep in a little bit.

The quake today shook things up on many levels besides literally. I'm sure others were mentally derailed afterward as well, but I went into the day with some work-related baggage and the afternoon rumbling only left me even less focused.

I've been wanting to get back to some speedwork, and today I decided on 3-4 mile repeats. Not sure where there's a reliable track in Bethesda, so I found a one-mile stretch of trail near the office to walk to after leaving the office. The anticipation of some faster miles actually made me a little anxious for the few hours leading up to them. Some mental hurdles to overcome I suppose.

Began with a 15 minute warmup that included a few strides. Did some light stretching at the head of the mile stretch and then I was off. The trail heads downhill at a gentle grade until the turnaround point, so I expected a slight disparity between the downhill and uphill splits. Just over 6 minutes seemed like a reasonable target. I would jog for 2 minutes between reps.

When I looked at my watch within sight of the turnaround on the first repeat I already knew I'd overdone it. First split came in at 5:51. Maybe with some practice I can nail 4 miles at that pace, but that was a stretch today.

This realization stuck with me during the second mile, now uphill. I started struggling with a minute or so remaining and eventually my insides protested and I was forced to slow down to prevent a GI disaster. This has happened more than once this summer, particularly on hot days, but today I guess the intensity upset things. I probably could have paid more attention to what I'd eaten throughout the day as well. Noted. Second mile 6:17.

Luckily there was a coffee shop within a few blocks at this point. I walked a bit and took an extended recovery between repeats 2 and 3. I knew I had to redeem myself, but my already heavy legs suggested I wouldn't get back down to my goal pace. I revised my plan and my only goal was to run the next two miles within a few seconds of each other.

They went 6:24 and 6:24. I was happy to be done and wrapped up with a short warm down. Total for the day is 7 miles in about 50 minutes. Clock stopped for the bathroom break.

In the end it wasn't the workout I'd hoped or imagined it would be but I'm happy I was able to bring things back under control for the latter half. I expect my pace to come down over the next few weeks but it's all in how much practice I get in. Next time I'll check my enthusiasm and make sure I run more reservedly to start and hopefully come out with some more consistent splits. Today's average split was 6:14.

"Turtle Ahead!"

Some dude yelled out as I passed him in the other direction on the Rock Creek trail headed south the other day. I spent a few seconds trying to figure out what he meant: someone walking, or a slower runner, a la rabbit and the hare? A pile of poo?

Turned out to be a turtle crossing the trail. Ha. Hope he made it across safely.

Got a nice note from Seebo, who appears to be doing pretty well despite some setbacks earlier this year. Oh, how I've come to know those setbacks. But I'm pretty sure he's the one who convinced me that they always pass.

The weather was pretty ideal this morning (for this time of year, anyway). Picked up about 6.4 miles on the way to work via the route I've been biking and running from Glover Park (think north Georgetown), where I've been housesitting for the past couple weeks. When I hit the Capital Crescent trail I crossed paths with a woman running behind a stroller. I lagged behind her a bit and it was as if my presence made her push harder. I love this, not sure if it's out of a competitive drive or what, but the same thing tends to happen to me when someone hops on my tail. She was quite a badass, and I couldn't quite keep up with her today. Stretched it out to the gym, where I finished up with about 30 min of core/weights. 50:30 running.

I suspected the run home would be sluggish, and it was. I've been covering the roughly 4-mile stretch in about 30 min flat, but today it lasted over 31. This was part design, part tiredness. Hit a lot of traffic lights, just not a very enjoyable run.

But now it's getting late, and I've got an early morning. Ciao!

Update

Running off to a BBQ here in a minute, but just wanted to lay down how the rest of the week turned out. I'm still trying to get back in the habit of tracking daily mileage, but I'm not quite there yet. So, from memory:

Wed: 6 mi/48 min to work, 4 mi/30 min back home - tired and feeling sluggish for both

Thurs: 7 or 8 miles, 58 min (unmapped) in the very early AM with Rob, RCP - very hilly, tough run but decent energy and the hill repeats seem to be helping

Fri: 5 miles easy on the treadmill, 41 min, with 10x20 sec pickups (~5:40 pace) over the last 15 min - refreshing run, followed by some core/weights

Today I met Rob in RCP earlyish for an anticipated 15 miles or about 2 hours. Wound up with over 17 in about 2:10. Energy was great for the entire run. Was worried that I hadn't brought anything to eat but I turned out not to need it. Rob's great about injecting some higher intensity every now and then, and we ended up taking the 4 uphill miles along the CCT toward Bethesda at a low-7s clip. This felt fine but unfortunately Rob ran out of gas as a result and we slowed to high 8's for the traverse back to Rock Creek Park. Had some sore heels for the final few miles (as they've been in general these days) but nothing serious.

That puts me at about 57 for the week which is probably one of the highest volume weeks I've had in a few years. I feel less beat up than I have after some 20-30 mile weeks I've had in the past year, so I'm not sure what I'm doing differently (maybe the two-a-days??) but whatever it is I'll take it.

Well I'll Be

Funny that after posting yesterday about a change in format it seems that gmap-pedometer.com has indeed done exactly that. That's a site I use for mapping distance and have found it pretty handy for the past several years. There are now options to save routes and workouts to a profile, with the ability to generate graphs and tallies. Awesome. So I'll mooch off that until I get bored with it. Then what?

7.6 in 55:39 along the CCT in Bethesda. Looking for an hour but I ran quicker than anticipated so I finished up just shy. After some initial right heel soreness dissipated (the intitial 15 min or so) I couldn't help but dial the pace down. Felt very smooth and got the sense that I'm now past any residual marathon fatigue. Rode the bike in today so no evening run.

Weekly Update

This is becoming a weekly thing at best. I'm contemplating whether I want to keep it in its current format or move on to something leaner. I've enjoyed sites like the Daily Mile and others that exclude the narrative and tally mileage automatically. There's also the thought of venturing down the wrist computer path again, since most of them seem to minimize the time needed to keep track of things. All for the sake of time. Blerg.

Anyhow, happy to be running as much as I am, and feeling pretty good about how things have been going. The plantar fasciitis has lingered but not really limited me in any way. Got my fingers crossed that it'll pass like it did last time.

Haven't set any concrete goals for the season and I guess it's for the best. Apparently I may be jumping in Marine Corps in October, but it's yet to be confirmed. For now just building up the weekend longer runs. Saturday's was about 13, the upcoming weekend or two will be closer to 15 or 16.

Today, 6@8:00 0n the way to work, 4@7:30 on the way home.

Tallies

There. Uphill, averaging about 8:00s.

Back. Downhill, still averaging 8:00s.

Did the run commute today. First time I've ever run both ways in a day. Pretty tuckered on the way home but all things considered, not too bad. That gives me about 14 on the day and over 20 already for the week, not that I'm keeping track. Did the last 1/2-mile in the AM barefoot on the CCT. I'd love to do this 2-3 times a week, but I figure it'll take some time to build to that. Tomorrow will be low key and then perhaps another Thursday hill repeat session.

Tell Him I'm Flyin'

If he asks you, was I runnin'

Tell him I'm flyin'

- Traditional

Can't seem to keep up with this blog these days. I spent 10 days in Canada and got engaged. Maia and I will marry next year sometime. I proposed in a canoe on Lake Huron. We didn't capsize.

Running is going well. Out of the 10 days in Canada, I ran 8.

Today was about 9.5 miles. 6 in the morning, 3.5 after work. Looking forward to some hill repeats tomorrow. See you soon!

Checking In

Enjoying some downtime from running, although things have picked up elsewhere and I certainly don't feel very relaxed. Had maybe four or five low key runs in the past couple weeks. Spending a little more time at the gym, though not too much. Still feeling a little beat up in a general sense although the rest is helping with that. Main culprits are some plantar fasciitis in my left foot (strange, never bothered me before) and still the left shin irritation. I have a check-in appointment with my podiatrist soon and hopefully we'll get some of these issues worked out.

Pondering Plans

I seem to be recovering pretty quickly from Saturday's marathon. I'm still riding a bit of a high, and it's got me thinking more about what's next. This is somewhat of an unexpected result, as I thought I'd be pretty eager to just take it easy for a while, even forgo running for a couple of months. It's great what a motivating factor a race can be. You run poorly, and you convince yourself you can do better. You run strongly, same result.

There is a transition factor here where I just kind of play it by ear for a month or two, with no real specific goals. This is a very convenient excuse for me to rest my various nagging injury issues, which are on the retreat but still lingering. Mainly my left shin and right IT band. I'd be foolish not to take this opportunity to rest and allow them to fully heal. This would probably involve a couple of return visits to my PT just to establish some corrective exercises I could do on my own.

During my training runs with Rob (who has become a pretty consistent training partner) I mentioned I'd like to skip another marathon this year and try some speedy shorter fall races, up to the half-marathon. This would set me up to build to an early spring marathon next year. The shorter races are appealing mainly as a change of pace (literally) but also because it's an area in which I haven't focused before. The short races I've run in the past have been either for fun or as part of a longer-term training goal. Might be fun to pick out a short race and focus my training toward it. Those 5- and 10k PRs could use some revising.

On the other hand, I could still incorporate some shorter races into a late fall marathon goal as long as I planned it appropriately. The attractive thing here is that I could ride out my current base of longer runs after a low-key July. Philly marathon is in November. Marine Corps is October - registration is closed but I might be able to get a charity entry.

Thursday morning I fly down to Orlando to visit my extended family. I expect nothing short of a relaxing long weekend by the pool and oceanside. Perhaps I'll look at a calendar and work out some options for the fall season.

As far as training goes for the next month, I'm not running until I feel confident that my left shin is healed. It didn't bother me during the marathon but this had partly to do with 1) ibuprofen and 2) adrenaline. Surprisingly it feels better now than before the race, so perhaps it's really on the mend. Otherwise, I biked to and from work yesterday and plan to do the same today and tomorrow. A few visits to the pool are also in order to rekindle my swimming technique. My annual trip to SW Ontario is next month and as always, I want to be in shape to swim the blue waters of Huron.

2011 Grandma's Marathon, Part 2 (The Perfect 23-mile Race)

A couple of flights today gave me some time to digest Sunday's marathon. The big thought on my mind is how to interpret and critique my performance. On one hand it solidified and justified a very tough stretch of months for me leading up to this. Just finishing the thing and earning the right to blog about it here is very gratifying. On the flip side, however, I wonder if my tactics yesterday were a text book example of going out too fast and the resultant inevitability of a crash and burn.

In lieu of a mile-by-mile analysis, I'll describe the rough breakdown that took shape mentally over the course of 26.2. My state of mind at the start was heavily influenced by the almost perfect conditions: temperatures in the mid-40s, overcast, and a slight tailwind. I had two pace bands on: a 3:20 and a 3:10 finish. I knew I had an opportunity for a good run, and the decision was made: hop in with the 3:10 pace group and see what happens. Mentally that pace seemed just right and it aligned with my expectations of myself. If it felt too fast by the 10k mark I would slow a bit.

I started a few meters from the starting mat. This contrasted with this race in 2003 when I began way back and it took me several minutes to cross the starting mat after the gunshot. It was a matter of seconds this time.

By 10 or 15 minutes into the run, my fears of slogging through with the discomfort of shin splints had gone out the window. I guess the taper was just enough rest to calm them down. In this same stretch, and up to about mile 3, I reconsidered my strategy for the day and wondered if I should fall back to the 3:20 pace group. I didn't get any warmup in before the run besideds stretching and I suppose it took me a few miles to get in the groove. Up until that point I wondered if I was working just a bit too hard to maintain the pace for 3+ hours.

But at just after the 3-mile mark I was markedly cruising. The group I was running with was almost spot on to the second in terms of pacing for a 3:10 finish. Let's just relax, I thought, and see what happens.

During mile 6 or 7 I remember a rush of energy that also coincided with the passing of the first real crowd. I welled up a bit with the recognition of the meaning of the race for me, but this was the most sentimental I got for the rest of the run.

Somewhere before mile 8 a freight train passed along the tracks running parallel to the course. The symbolism was perfect as it coincided with how I felt: solid, momentous, incapable of being slowed. I let it fuel my run, drawing upon the analogies of steadiness, rhythm. Passed the 8-mile mark in 57:52, again just a hair ahead of the 3:10 pacing.

The halfway point came quickly (13-mile mark was 1:34:20) and we were still right on pace. I wondered what would happen between miles 13 and 20, as I expected this would be a tough stretch mentally. I just continued on, feeling pretty confident. Mile 15 passed in 7:12, for a total time of 1:48:32 up to that point. Still on pace.

Over the next few miles I adopted a mile-by-mile tactic, and this was a mental relief more than anything. Just a few more minutes until the next split, I told myself. I was beginning to feel some physical fatigue, especially in my glutes (strangely). Up until mile 17 my nutrition and hydration had been right on (100 calories every 6 miles or so, plus water and/or powerade at every station), but I missed the free gel at this mile and it threw me off a bit. This was the first time in the race I really sensed a falter. 9 more miles. 9 more miles? Damn, this was beginning to feel daunting. Just hang on, I told myself.

I focused on hanging with the group up to mile 20, and my legs were still turning over smoothly. I was growing tired, however. My quads were getting sore now. The earlier thoughts of unleashing a hard 10k effort at 20 miles seemed pretty ridiculous by this point.

In retrospect I guess it was a bit of a survival tactic to replenish any glycogen I could muster, and around 21 or 22 I grabbed a banana from someone and tried to shove it down. Not a good idea and I now realize that I don't prefer anything more substantial than a gel. The chewing took too much concentration and interfered with my breathing a bit.

The leader of the pace group had begun interjecting motivational cues, and now he asked us to give a little to the small hills we were cresting. We had accumulated up to a minute on 3:10, and I suspect it was for this reason.

My overall time at mile 23 was 2:46:34, still under 7:15 average and still hanging on to the group. If the marathon was 23 miles, I would have had the perfect day.

Just before the 24-mile mark we ascended Lemon Drop Hill, which is maybe a 1/4-mile slight incline before dropping back down to Canal Park in downtown Duluth. In what felt like a matter of seconds I saw the group pull away. First a few feet, then 20, then 100. I couldn't hang on anymore, and I remember wondering whether the pace group was speeding up. They were, but only relatively of course. This coincided with me shoving some jelly beans into my mouth and almost choking on one. Feeling pretty desperate, and losing momentum now. I started calculating how much I could slow down and still finish in 3:10:xx. I had about a minute in the bank, but that didn't give me the wiggle room I felt like I needed.

The rest of the race doesn't merit publishing. I slipped off the cliff. No matter how hard I tried I just couldn't pull it back together. I stooped to walking a few times, contemplating how I would make it the final 2 miles. The 3:10 goal quickly became 3:15, then 3:20. My tough resolve was reduced to a flimsy surrender.

This was the first time I've ever experienced such utterly helpless exhaustion. It was hard to walk, let alone run. In the last mile or so the I rallied enough to bring home a jogging finish for my family, who was spectating in the finish area. 3:16:21, chip time. Thanks guys. Ouch.

The minutes following the race were a long, cold blur. In the changing tent I started cramping as I tried to put on a new pair of socks. Every movement seemed to set off a spasm somewhere else in my body. My stomach was upset. I was shivering. I found my family and they convinced me to go to Grandma's (the namesake restaurant right at the finish) to await my dad's finish. It was attractive only for the warmth, as the thought of a beer and a burger made me a little nauseous. I ate a few breadsticks and a bowl of soup, but nothing seemed to agree with my stomach.

After warming up inside the restaurant we made our way back to the finishing mat in time to watch my dad jet through the gate. He went out at a conservative pace, had a huge negative split and enough energy to really pick it up at the end. Finally we made it back to the car and soon enough I was falling asleep in a hot epsom bath at my grandfather's place.

***

So I made a valiant effort, and for that I am proud. The fact that it didn't work out in the end doesn't dampen the overall accomplishment in my mind. I sensed the ideal conditions, took a risk, and gave it all I had. The fact that this was my only chance to get a BQ before the new standards apply also played into the decision. I'll just have to work a little harder now and aim for a 3:05 sometime next year.

It feels great to be done, and I'm looking forward to recovering and moving on to the next thing. Not sure what this is yet. Some shorter fall races and a few cycling events?

2011 Grandma's Marathon, Part 1

After feeling pretty flat for the past two weeks, I was surprised at how good I felt during today's run. It only took a few steps for me to settle into a rhythm, and really I enjoyed running with a pace group most of the way.

The long and short of it is that in the end, the 3:10 pace group was too ambitious, and I dropped off suddenly and severely during mile 23. This mile includes the infamous Lemon Drop Hill, which is hardly a hill, but it certainly blew me right off the course anyway.

In these last miles I walked a few times, and with each pause I realized it would take more and more energy to push myself to begin running again. This was enough motivation to maintain a slow jog for the final 1.2, and I had absolutely nothing left in me at the end for a quick finish. This was in stark contrast from the last time I ran this race (my only other marathon), when I kicked strongly for the final miles and over the finish.

I ended up finishing in 3:16:21. I'm ecstatic with this result given my lackluster training and uncertain expectations. Perhaps my favorite moment was during one of my walking pauses in mile 24, when I must have looked like I was feeling sorry for myself, and some old guy yelled at me to suck it up and get going. It was brash but it worked.

Training for this race has humbled me just as I was humbled during that final stretch today. It's given me a benchmark. And I can't say that I didn't give it everything out there. That's all I wanted to do today. Some more details to follow (if I can remember them).

Gambling Man

Joined Rob for a jaunt around Rock Creek Park this past Saturday, and I noted after finishing the run how stale I felt. We ran for about 1:20 and change, so about 10 miles of mostly trails. I tried to imagine extending the run for another two hours, and this only made me doubt myself. I know it doesn't work this way, but part of training for me has always been gaining the confidence to finish the goal race. This is especially so for the marathon, as I don't have a whole lot of experience to draw upon. I think I've pushed the envelope here this time around, leading me to extend my long training runs into the 3+ hour range.

But I know I'll finish, so the next inevitable question is: how fast? One of the themes of this training cycle has been simplicity. To me the most basic training technique is envisioning myself as "practicing" for a specific goal. So I've aligned my training with the goal of running at a moderate pace for as long as I can. Occasionally I strung together some faster miles. Otherwise no track work, no specific tempo runs, just running for long distances on accumulated fatigue. For better or worse, I really pushed myself in trying to maintain consistency. I've never quite had this experience in terms of running on dead legs, nagging injuries, and almost getting to the point of disgust with this damned thing.

I barely kept track of time and distance per run, and certainly don't have a fancy log of miles as I have in the past. The interesting thing is even if I did, I'd still be ruminating on this. And don't get me wrong - my lack of timekeeping has rarely been the result of disinterest. I've just been busy and this has merely become my default mode out of necessity.

What this is all leading up to is that I've accepted that I have to set some sort of goal for Saturday. My best judgment of my training suggests that I could reasonably finish around 3:20. As far as the lower limit of that time goes, I have no clear idea. If things fall into place and I really feel good, I'm comfortable with the idea of maintaining a pace in the low 7's. Below that and things get fuzzy.

So the most important goal is to finish. My baseline pacing target will be 7:26 per mile. If the planets align, I have a tailwind, and I haven't lost hope in the first 10k, then I'll push it a little and see what happens. The latter is of course a big risk with such a long distance, but I've always been good at improvisation. If it feels right, I anticipate I'll lay my cards on the table.

In Sight

I was reflecting on my lack of reflection over dinner last night. It's something I miss in many ways more than consciously. I'll really be looking to establish a regular pattern here following this final push to the 18th.

I've managed to hold things together over the past few weeks. I drove the nails into the coffin of my final long run with confidence. Turned out to be about 23 or 24 miles in about 3:20, run on trails around a remote lake in West Virginia (hence the estimated mileage).

I've been tapering down since, with a 15-miler last weekend and a 10-12 miler scheduled for this coming weekend. The taper sucks. I'm at the point where I want to be lined up on the starting line and it feels like time continues to slow the closer I get. Almost there...