VT Dad’s fight vs. inertia & flab

Today was another glorious running day 32F, calm& cloudy.  I ran my base run for the week, 5.2 miles, and just relaxed while concentrating on my form.  I had an enjoyable run.  I was able to be alone with my thoughts, and I returned refreshed and rejuvenated.

Late this morning my wife (VTMom), my 8 year old daughter, and myself went to a nearby ski touring center.  Unlike the place with the long scary driveway, which is 40 minutes away, this is virtually around the corner, 11 minutes away, with a spacious parking lot and short flat driveway.  The center was closed, so we just took our equipment out of our car and set off.  The trails we were on were relatively flat, but they hadn’t been groomed.  We had a marvelous time enjoying the outdoors.  I had a relaxing ski, and carried the water for my wife and daughter.  It was a real Hallmark moment.  In addition to us there were probably 4-8 other skiers enjoying the amazing conditions.  What was real cool was that one gentleman was a paraplegic skier.  He had a low slung sled chair on skis, and was zipping along quite well.  It was really neat.  Hope everyone has happy holidays, and a happy New Year.

Today was another glorious day for a run 36F, clear and calm.  Before I went on my run, I followed my running books dynamic stretching routine of ~7 dynamic stretches.  I never stretch, and these stretches were fabulous.  I was warming up and also feeling every millimeter of tightness in my body from yesterday’s basketball and run.  My schedule had me run a 2 mile warm up at recovery pace, 6×45 second hills with a 2 minute active rest period, and a 2 mile recovery pace cool down.  The plan worked to a T.  Between the 2 mile warm up recovery run coupled and the dynamic stretching my body was 100% loose when I hit those hills.

I could hear my SD coach shouting in my ear you have to train fast to run fast.  I focused on my 3 stride cues for the first 3 weeks of my training:  forward lean, taught abs, and running on water, and quickly and efficiently powered myself up those hills.  1,2,3,4,5,6 I felt myself getting stronger each repeat.  It was an amazing feeling.  I started this run at 8:09, and ran for ~an hour, and only saw 3 cars on the road that entire time.  Again I was alone in my running universe, and loving it.  Hope everyone enjoys there holidays, and has a Happy New Year.

This morning was another fabulous morning to run.  It was 32F, clear and calm as the first wisps of color merged in the horizon over the Green Mountains.  This was my first run in over a month where I ran without gloves.  This week my runs have a new cue, trying to run like I am running on water.   I quickly realized how inefficiently I run, as my normal form has my feet planted on the ground for much longer periods of time.  I really concentrated on being ready to push off just as I was landing.  I found that with my feet spending less time on the ground my cadence increased.  During today’s run there were a few patches where this cue came in handy as there was no place to run except over ice patches.  As my run continued, I started to really enjoy myself and have fun.  I began to think, "how would Jesus run?"

After my run I did two running drills: straight legged running, and running without arms.  The running without arms really kicked my butt.  I hope everyone out there as a safe and happy holidays, especially my friend Kettle1531, and any other soldiers in Iraq, Afghanistan, or in harm’s way.

I had a great week.  I may not have followed my plan to the letter, but I got in my 3 key runs: Hills, Fartlek, Long.  In addition I did yoga on Wednesday, the bosu or stability ball workouts 3X, and cross country skiing 2x.  If only I could manage my time a little better so that I can  fit in more sleep.

Here’s my ambitious schedule for the coming week, one where I am not working:

Marathon training Week 3 of 24 12/24-12/30
Monday: Base run 5 Miles.  stiff legged run drill& running no arms drill 2X20 seconds each

Tuesday: Hill Repeats 2 mile warm up run/6X45 seconds hill runs with 2 minute running recovery/ 2 mile cool down.

Wednesday: 5 mile base run

Thursday:  Farlek run 5 miles @ base pace with 6X45 second bursts at mile pace sprinkled in

Friday:  5 mile base run

Saturday: 8.4 mile base pace long run.

Sunday: OFF

Stability Ball/ bosu ball Workouts 4-5 Times per week
20-30 minutes per day

Basketball Mon/Wed/Fri
Cross Country Skiing Tues/Fri/Sat

The organ I need the most help with is my brain.  When I keep a positive attitude I achieve so much more.  My running focus for the week is to run like I am running on water.  Keep contact with the road brief and powerful. Minimize contact time with the ground and prepare for the thrust phase earlier. Previous running cues were: forward lean, and taught abs.

I spent a great day with my 8 year old daughter.  From 10-11 she had basketball.  14 other 7-8 year old girls all learning to dribble and pass, ending with a 15 minute scrimmage.  After hoops we headed to Barnes & Nobles, and then back home for lunch.  After lunch we went for a cross country ski.  We did ~3K.  It was her 3rd time on skis and she was gaining confidence in leaps and bounds.  She even let me go off ahead for a bit, had me stop, and then let me go again when she had caught up.  We both had a great time.  We finished our afternoon with a swim and hot chocolate.  The perfect way to top off a perfect day.

Today was my long run.  It was a glorious morning for a run.  Cold, calm, and clear about 25 degrees.  The sun rise was beginning to paint  the horizon as I set out.  For my run today I had two focuses:  keeping a forward lean, and keeping my abs tight.  the focuses made all the difference in the world.  My run was not particularly fast, I have run this same run 8 minutes faster, but the focuses kept  my head in my run.  Instead of settling and slowing as I continue my run I came back to the focus and concentrated.  Focus and concentration, not settling.  It was wonderful.  Around mile 6 I developed a stitch in my side.  I kept my focus, kept on running, and ran through and it dissipated.  It was an invigorating run.  It felt wonderful to be outdoors.  Merry Christmas everyone.

I woke up to late to run, so I did 20 minutes on the bosu ball.  I really enjoy the bosu ball and find it challenging.  This afternoon, my 8 year old daughter and I went to the ski touring center, for her first "Bill Koch" practice.  There were about 12 kids in 3 groups with nearly 1 adult per kid.  We went out and skied for about an hour.  She did so much better than her first time out, and it was great for her to ski with other kids.  As she gets better, I got to do more on my skis.  It was still an awesome way to see the sun set.

My school vacation started at 2:30 today.  I will have wonderful opportunities during the break.  Basketball Mon/Wed/Fri/Mon.  A 5K race 1/1/08, and I hope to get on my cross country skis at least 4 days during the break.  In addition to regular plans to run 8 of the next 10 days. Life is good.

I was able to run this afternoon in Montpelier during my kids music lessons.  It was snowing, and we have gotten about 2 more inches during the past 24 hours.  Because of the snow, I decided against my hill run route, deciding instead to run a flat route.  Tonight was the consummate Norman Rockwell night.  Snow was lightly falling, as a ran through the picturesque downtown painted with the colors of Christmas.  I ran past the capital dome, and out of town into the darkness.  I ran hard for 25 minutes, the footing wasn’t too bad.  The farther out of town I got, the more the traffic disappeared.  I turned off the main road, and continued in solitary focusing on keeping my abs taught, and on my forward lean.  My watch chimed at 25 minutes, and I turned around and retraced my steps.  Again, I found my uber stride, and let loose my inner caribou.  I may not run with grace or style, but I felt totally at one with myself.  I continued forward, the capital dome reappearing ahead between the snow flakes.  It was just me, running against myself, trying to make my trip back faster than my trip out.  25:02 out 24:30 back, what a glorious run.  Norman Rockwell never painted a picture so beautiful.

Sometimes I feel like George Jetson, and life is like Astro’s treadmill.  I just don’t seem to have enough hours in the day, so my running at times has taken a back seat.  I am in a bad sleep cycle which I need to break out of, perhaps tomorrow, because It’s already too late tonight.  I woke up too late this AM to run before work, so I spent 20 minutes in the morning on the bosu ball.  This afternoon I was taught my yoga class for 7th graders, so I was able to get focused, rejuvenated, and a wonderful stretch.  This evening 2 of my kids had holiday concerts, so I didn’t get home until close to 9PM.  It had been snowing since 5, so the streets were slick.  I tried to go for a late night run, but without traction, I quickly adjusted and ran a short recovery run.  The snow plows won’t make it to my neighborhood early enough for me to try to run pre-dawn, so I’ll hope that Montpelier has well plowed streets, and go for a hilly fartlek at dusk tomorrow in Montpelier, while my kids are at music lessons.