VT Dad’s fight vs. inertia & flab

I blew it today, I didn’t get up in the morning to run knowing that my PM would be kid free, and I’d be free to run then.  Boy was I wrong.  Two my high school aged kids sent me text messages during the day saying  that they needed my help, so instead of going for a run around 3, I was errand hopping for the kids until nearly 4. By the time all of my errands were done I ran out of time for my run.  That’s why I like running in the morning, it’s my time.  Well I better make sure I get my pre-dawn run tomorrow, because that will be the only time available for me.  I’ll chalk up today as a learning experience, and enjoy the unexpected off day.

Two of my kids take music lessons in Montpelier on Thursday afternoons.  Montpelier is about a 45 minute drive from my house, and today the weather on the way there was foreboding, windy with scattered icy showers.  As my kids began their lessons I prepared for my run.  I decided to put on an extra legs layer, and an extra hat, and had on my headlamp & flashing red light for my backside.  Dusk was already settling in as I began my run, and a cold wet rain was falling.  My footing was fine, and after 3-5 minutes the rains stopped, and the run was wind free.  This was my third time running this hilly route: about a ½ mile warm-up, then a steep 500 foot hill, a relatively flat 6/10th mile followed my hill #2 steeply uphill for ¼ mile then an uphill grade all the way to the turnaround point at ~2.35 miles.  The last time I ran this was 5 weeks ago, and today I bounded up the first hill.  I had a quicker recovery before the second hill, and kept a good pace while going up the second hill.  I kept a nice stride until the turnaround point, and continued to run well on the return phase, keeping my focus on the downhill leg.  I still find the steep down hills challenging, as I can’t keep get my leg turnover fast enough to fully take advantage of the incline.  It was a great run, I was over a minute faster than last month, and I look forward to reprising this run again next week.

There is something magical about the first snowfall, everything looks white. The world seems at peace. I awoke this morning to the yellow flashing lights of the snow plow. We received about 2 inches of snow. I put on my running gear, and my new water proof running shoes (North Face shoes that are light and made of Gortex, they rock), and set out into the 26 degree pre-dawn morning for my run. The run was spectacular. The snow filled the boughs of the trees, and everything sparkled. The roads were in pretty good shape, my footing was good, but I had to move with some caution. I ran my regular morning route, alone with my thoughts, at one with the world. SD Coach, it is what prayer is all about. During my return trip I analyzed my footprints in the snow. I still run too much with duck footed steps, which gives me something more to focus on when I focus on form. Hope everyone has a peaceful and joyous day.

Today was my first day in the weight room in over a year.  My youngest daughter has a tennis clinic on Tuesday afternoons, so I went to lift while she played tennis.  The gym has a 11 machine circuit, and I did the circuit 3X with 10 reps at most machines: row,chest, lat pull down, military press, triceps extensions, bicep curls, leg extensions, and seated leg curls.  I did 15 reps at the leg press, and 25 reps of lower back extensions and abdominals.  I used enough weight (air pressure) to be challenging, but never failed to max out a set.  I didn’t have the best experience because of 2 types of people at the gym: 1. The cell phone users, just leave the gym to talk & 2. Those that rest at their machine between sets, move on and use the opposing muscle group machine and then come back.

After the weight training circuit I did something I’ve never done before, use the bosu ball.  I found it really challenging, and I really liked it.  I also trained on it in front of the mirror, and I wa pleasantly pleased with my reflection in the glass.  Yeah me, I really have lost some weight.

I slept in this morning, so I ran when I got home from work.  It was gray cold, and beginning to rain, so I turned to my coach for inspiration.  My coach said try a farltek.  So I set out with the most passionate runner I know, my dog Mookie, and went out for a fartlek run.  It was glorious, we had fun, and I pushed my self as I pleased, mostly up hills, and trying to extend the length of running hard and free, a little more each time during my run.  Hey coach, you can have fun running in the rain.  About 3.3 into my 4.2 mile run we ran into a problem.  We caught up with a big dog, that Mookie just doesn’t like, Buddy.  They began to fight, and rather than try to break it up I pressed on, calling for Mookie to to follow me.  The Alpha dog in me won out, and we resumed our run together.  Between the run and the fight Mookie was worn out, but I was invigorated by the fartlek run.  You Rock coach, even if you are hydrophobic.

I am at the halfway point of building my base before increasing my mileage to train for the VCM, which is exactly 6 months away.

Days Running 5/7
Mileage 26.3
Pace 9:45 declined by 6 seconds/mile this week :>(     I need to improve nearly by 1:05 in next 8 weeks to reach goal pace by Jan20 which is 8:40
Long Run 12 miles,
Long Run Pace  9:44 new goal of 8:40 by Feb17 (12 Weeks out)
Avg. Hr 148 a little better than last week
%HR too high 16.47% about 1/6th of the time, I like that
%HR in zone 67.8% about 2/3rds of the time, I like that too
Weight 196, down 2lbs from last week, even with Thanksgiving, 1 more lb to go before New Years
This week had some positives, including a 5K PR, and another long run below a 10:00 pace.  Best of all I was able to find the time to play basketball 3 times this week.
I also returned passionately with 100% commitment to my stability ball workouts doing 5/7 for the week. Thanks, SD coach.

This morning was gray and windy, and I went on a brief recovery run with the hopes that I would be able to play basketball later in the day.  And play basketball I did, for ~an hour and a half.  What a wonderful way to conclude the holiday weekend.

I just need to kvell on the internet about my daughter.  She’s just been named first team all state in field hockey.  She is an outstanding student (higher than 4.0 GPA), with awesome SAT scores, and has already earned two 5’s on AP exams.  If someone out their has any juice at any college admissions or athletic departments, she’d be an amazing addition to any college or university.

This morning was another great day for a run.  Although it was below freezing the sun was out and it was crisp, calm, and clear.  I was able to just run and relax, run and relax.  I was able to keep my abs taught, and my form and cadence was awesome.  It was just me and the road, my body was at peace, and my mind was free and clear.  I began to think about my running schedule for the next 18 months.  It would be fun to visit some online friends and run with them.  I began to think about the possibilities of Thanksgiving 2008 running a marathon in Atlanta, and in May 2009 only running a relay leg of the VCM so I could run the SD marathon in 2009.  Who knows, but those fun thoughts brightened my run.

Today I eschewed running in favor of playing some more basketball.  I was pleased with today’s game.  On Wednesday I felt great running the court.  Today I had a bigger challenge.  I was playing against a rugged and talented big man.  For 3 of the 6 games I played I squared off against someone my height who outweighed me by at least 50 pounds.  Before losing the weight I always had a hands full when playing against this guy.  Today it didn’t feel any different.  He wasn’t able to push me around the court.  In fact I was able to use my quickness to improve my effectiveness helping out on other players.  I enjoyed the basketball today, but intend to add at least 1 weight room session a week to insure that I can remain a basketball player who runs as I continue to lose weight laying down my base for the marathon.