VT Dad’s fight vs. inertia & flab

The conditions at the house are not optimal for cross country skiing, and my family was reluctant to ski on icrusty snow, so instead we went put on our snow boots and went for a hike.  We hiked about 2-3 miles traversing some of the areas I sometimes run with Mookie.  We ventured along the dirt road to a nature park adjacent to the Winooski River.  It was serene, tranquil, and beautiful.  It was nice to go out as a family for a hike.  My 10th grade son was in his cross country ski boots, and was kvetching that his feet were starting to blister up, so he cut his hike short.  At the turn-around point my wife and youngest daughter went home the way we had come, while Mookie and I double back along the river.  It was fabulous to relax and be one with nature.  We didn’t see any wildlife, but there were plenty of tracks of herons, snowshoe hares, and deer.

It was 18F, -8C, and lightly snowing as I set out on my long run.  Overnight the we received another dusting of snow, making the footing a little slippery.  During the first 2.2 miles of lightly traveled roads I ran in the middle of the road in other cars tire tracks where the footing was the best.  As I  turned onto a main road, I was forced onto the shoulder and the slick footing.  My first 2 miles were comparable to the same run on the same route 2 weeks ago, but by the 30 minute mark my pace was already starting to fade. I was enjoying the run, and had warmed up enough to remove my gloves.   At the hour mark I was ~1 minute behind the pace from 2 weeks ago.  At ~ the 8 mile mark everything started to go awry.  I started feeling chilled, so I put on my gloves.  I began to lose my focus, and my form and cadence were all shot.  Back to last weeks proprioceptive cue: symmetry, I had none.  Each leg was trying to do its own thing and I must have looked like a doped up moose.  I stumbled, and bumbled until the 12 mile mark where I had a decision: turn for home, or add a 1.2 mile segment.  I hadn’t had enough misery, so I continued on in a fruitless attempt to correct my stride, form and cadence.  After today’s disaster it is clear that I shouldn’t try to tackle the Stowe derby, so I look forward to cross country skiing with my family.

As for my nutrition/hydration for this run, I began the day with a muffin.  15 Minutes before the run I tried strawberry goo, YUCK it was awful.  During the run beginning at the 45 minute run I experimented with "jelly beans".  They were ok, but I felt a little too sweet. And yes, as an answer to my SD coach, I stayed hydrated throughout.  I hope I will gain some knowledge from this run, but so far my only lesson is to stay away from strawberry goo.

My house is usually a wreck, and this week was no exception.  The exception is that we are having company over to dinner tonight.  I spent a good chunk of time last night cleaning, then woke up at 4AM for a run/clean option.  When the thermometer read 14F, -10C, I figured it was best to clean for instead of run, so I spent most of 3 hours getting the house ready.  Around noon it began to snow, and now the roads are a mess.  Today was supposed to be mile interval day, but I backed off, I just couldn’t accelerate in the wet snow.  I quit after the warm-up to get back to the cleaning, so I won’t be embarrassed when the friends visit.  My weekend plans are up in the air.  Currently I don’t feel 100%, but if I’m healthy I have a couple of options: 1. I could go cross country skiing for fun Saturday, and go for my 14 mile long run with a on Sunday. or 2. I could long run solo on Saturday and participate in the Stowe Derby, a 10 mile ski race from the top of the ski resort’s mountain to the town of Stowe.  Enjoy your weekends everyone.

My excuses are many for not doing my recovery run in the pre-dawn: 1.  I was captivated by the Suns/Lakers basketball game last night and went to bed too late.  2.  I had to take my son to school early to catch the bus for the state nordic meet.  3.  I was fasting for a blood test before my physical on Tuesday.  4.  It was 5F, -15C in the pre-dawn.  I waited to the afternoon, began cleaning, gave my youngest daughter a cleaning chore, and decided to take my dog Mookie out for a cross country ski.  It was gorgeous out, 20F, -7C, with the sun beginning to get lower in the sky ad I set out.  We went for~4K.  It was exhilarating. I feel refreshed, and rejuvenated with a upper body pump, an endorphin rush, and  a relaxed state of mind.

I was up early along with my wife and youngest to take my eldest to the airport.  She and 11 other classmates are headed to the Dominican Republic for a 10 day trip where they are going to build a community center.  When we got home, my wife and daughter headed back to bed for a nap, while I prepared to run 12X400M intervals. 

Our taste of spring was shortlived.  It was 16F, -9C as I began my run.  Pressed for time, I shortened my warmup and cool down from 1.5 miles each to 1.5 miles total.  The conditiond of my ~1/4 mile interval cicuit had improved, there was only 1 corner with hazardous  icy footing, the rest of the streets were free and clear of ice and snow.  Two weeks ago none of my intervals approached my goal time of 1:52, and only a few of the 8 were under 2:00.  Today I did 12 intervals, and I was able to keep all 12 under 2:00.  4/12 of my intervals met or exceeded my target pace.  My average time for each interval was 1:53.3.  This was a great improvement from my last interval session 2 weeks ago.  I am excited that I’m back on track.  I am elated that I am making progress.  It was awesome being out there and working hard in the pre-dawn. 

Today did not work out as I had planned and I am angry and frustrated.  What happened today would have me mumbling and muttering for a session or two with a shrink.  Sunday, I said that one of my goals for the week was to get to bed early, and that lasted all of one night.  My HS was in the hockey state semi-finals last night, do I went to the game.  The game was slated to start at 8, but the opening game went into double overtime, and I didn’t end up getting home until 10:40, from a 3-2 loss, and it took almost an hour for me to wind down enough to get to bed.  This morning I tried to wake up at 5AM, but couldn’t get out the door in time to allow for my interval run.  Not to worry I thought, I still had 1&1/2 hours in the PM while my daughter was at tennis to run.  My only decision I thought was whether I wanted to follow the workout precisely on an indoor track that was 15 laps to the mile, or run outside where it was 32F, OC and windy.

I was wrong.  On my way to tennis my wife called and said that she needed help filing paperwork, it was desperate, because an audit was scheduled for tomorrow.  I tried my eldest daughter, but she didn’t have the time, so I told my wife I’d help.  Out went my run.  Up went my frustration.  Oy Vey.  Tomorrow my eldest daughter flies out to the Dominican Republic to help out in the building of a community center.  She needs to be at the airport at 4:30 AM.  My revised schedule for the week is interval 1/4 miles Wednesday, recovery run Thursday, interval miles Friday, cross country skiing Saturday, long run of 14 miles with the running group on Sunday.

I woke up this morning in time to run in the pre-dawn, but it was raining, and my street was a sheet of ice.  I decided to wait until the afternoon.  It rained off and on all day, and by afternoon most of the snow was gone from the roads.  It was a pleasant 45F, 7C when I began my run.  45F!!! It was so balmy, I didn’t know what to wear. I knew I needed my waterproof shoes, since there were some monster puddles engulfing parts of the route.  I also had a new pair of  CW-X® CONDITIONING WEAR® - STABILYX™ TIGHTS, which I wore for the first time on this run.

I had a great run, regaining my confidence, and enjoying myself.  I felt refreshed and rejuvenated.  I didn’t mind sloshing through those monster puddles.  The new tights also seemed to help keep my legs from fatiguing.  I ran with joy, and happiness, a renewal of my positive attitude and a rekindling of my jovial spirit.

The best thing about this week is that it’s over.  I definitely stalled during this week only running twice for a total of 9+ miles.  I wasn’t a total couch potato this week I also went on a couple of cross country skis, and played basketball on Wednesday, but I had a bad week.  My number one problem is that life is getting in the way of my training, so I need to do a better job of getting to bed early, and waking up in time to run ~5:00 AM.  My time that I believe is my time in the afternoon gets claimed too often by the needs of others in my family.

Goals for this week:
1.  Get to bed on time, wake up on time & run
2.  Buy some healthier snacks for my between meal eating
3.  Keep up with the running group on Sunday’s run
4.  Use my PM time better to get in 3-4 core sessions while at home.

Running schedule for Week 11, February 18th-24th. Proprioceptive Cue: Axel between the knees.
Monday:  7 mile run @ base pace.  Drills:  Steep Hill Sprints 2X20 seconds, One legged Hops 2X20 seconds.
Tuesday:  400M Intervals@ 3K pace= 1:52.  1&1/2 mile warm-up and cool down.  12 X 400M intervals with 3 minute active recovery between.
Wednesday: 2-6 Miles @ recovery pace
Thursday: 1 Mile intervals @10K pace= 8:03.  1&1/2 mile warm-up and cool down. 4X1 mile with 2 minutes recovery between runs.
Friday:  2-6 Miles @ recovery pace.
Saturday:  Cross Country Skiing
Sunday: 14 miles @ base pace.

Here are my spring racing plans:  March 8th: either 5K or 15K, April 6th: 6 miler, April 26th: Half marathon.  My big spring race is the Vermont City Marathon May 25th.

Today is my "rest" day, but I’m feeling restless.  I certainly can’t rest on my recent laurels.  I slept in past 7AM, and only had a small window to exercise, so I strapped on my skis and went for a cross country ski around my neighborhood.  I went out for ~20 minutes it was 18F, -8C and windy.  Most of my neighborhood still had a layer of snow on the roads.  Mostly I double poled, with some diagonal striding.  My arms and upper body got a good workout, as did my core.  My legs were able to have a relative rest.

It was 8F, -13C when I set out for my long run, and 2F, -17C by the time I returned from it.  I threw on every layer I had, and put vaseline on exposed areas of my face, before I set off.  My schedule for today is jam packed, and I only had a 2 hour 15 minute window for my long run.  My first mile was a slow disaster, so I turned around and shut myself down.  During my run my running was anything but symmetrical.  My left leg  was struggling, and my gate was uneven.