VT Dad’s fight vs. inertia & flab

Yesterday was free cone day at Ben and Jerrys.  I took my youngest downtown for the festivities and a late afternoon snack.  I really wanted a 2 scoop cone with chocolate peanut butter swirl and coffee coffee buzz buzz, but the sadi there were no double scoop cones, but that I could have one of each in their on cone.  I said sure.  After picking up my son from track practice we went to the mall for dinner and more Ben and Jerrys for dessert.  This time I had a chocolate cone.  Today I had to run off the ice cream, but I slept too late to get in my run pre-dawn.  I teach Hebrew school on Wednesday afternoons, so I waited until after dinner, and after my youngest was in bed to finally get out there for my run.

It was 40F, 4C clear and calm when I set out on my run.  I put on my tights for the first time in a couple weeks, my headlamp and my reflective vest.  I went on the same hilly interval run that kicked my but last week.  Tonight I felt great.  I ran well on each of my intervals.  I ran strong and fluidly.  I found a great rhythm and cadence, running with efficiency and power.  I had a glorious run.  Alone, in the dark with light snow flurries shimmering across the beacon of my headlamp.

This morning was rainy.  Luckily it was mostly drizzling when I went for my run.  It was 45F, 7C, calm and still dark when I set out on my 10 mile run.  I wore a long sleeve shirt, hat, and gloves.  I still wore shorts, my legs enjoyed the fresh air, and I didn’t get too wet or too cold during this run.  I ran well, and had a great time.  There were some monster puddles out, and luckily I was running early enough that I could venture out into the middle of the road to avoid them.  I ran up to the High School, where 3 of my kids attend.  It was the first time since winter that I ran this route.  2 Roads that I travel are very busy, and I need access to a sidewalk.  During winter the sidewalk was too icy for my liking, so I just avoided those roads, and altered my routes accordingly.  I really enjoyed my run, although my sad song: I don’t Like Mondays by the Boomtown Rats crept into my head during parts of the run.  Each of my miles were sub10:00.  Later today I will venture downtown for one of the signs of spring, free cone day at Ben and Jerrys.  Have a great day everyone.

I’m glad I was off today.  We’ve had picture perfect weather these past 10 days.  Today was rainy and gross, the perfect day for a rest day.  Unfortunately I had to take the VT Dad mini van to the shop, my ignition key/ steering column is fouled up.  Hopeful it won’t be too costly to fix.  The weather is supposed to be bad these next few days as well, but I will need be out running in the weather for the rest of the week.

During this week I had some ups and downs.  The weather was spectacular, and I ran for 6 of the 7 days, totaling 42+ miles, including racing both days this weekend.  I really enjoyed my runs this week, I just wasn’t happy with my race Saturday, although I learned a lot from that race.   The half marathon on Saturday was hilly, and the course ate me up and spit me out.  Todays 8.5 mile race was slightly uphill, with a headwind throughout the race,but I fared much better.  I was more relaxed at the start, and caught runners during the last 2/3rds of the race, which was the opposite of Saturdays race.  None of the hills on the VCM course are as severe as the 2 0r 3 biggest hills from Saturdays race.

My Schedule for the coming week is as follows: Proprioceptive cue:  Butt Squeeze
Monday: Off
Tuesday:  Base Run 10 miles.  Drills 2×20 seconds: Stiff legged run, Running no Arms
Wednesday:  Mixed Intervals:  1 mile warm-up and cool down.  3K at 1/2 marathon pace (8:27 miles), 2K at 10K pace (8:03 miles), 1K at 5K pace (4:48K ), 1/2 mile @ 3K pace (3:46), with 2 minutes active recovery between intervals)
Thursday: 2 Mile Recovery Run
Friday: Run to work 7.3 miles, hoping for ~ 1 hour.  Recovery run back
Saturday: 2 mile recovery run
Sunday:  Long Run 22 miles

This morning was an optimum morning for a race, Temperatures in the 50s ~12C, although it was breezy.  Luckily for me, I had a race, about 45  minutes away.  The Town of St. Albans has a Maple festival during the last weekend of April.  There is a craft fair, antique show, talent show, midway, parade, and a race: the Sap Run, 8.5 miles from Swanton to St. Albans.  The course gradually gains elevation, no hill is daunting, but over the course of 8.5 miles it gains ~900 feet.  The race is a community event, and many runners and non-runners participate in the race.  I also had a support group for this race, my wife and youngest made the drive, watching me race for the first time in a couple of years.

After sunset last night, we ended Passover, going to Olive Garden where I had minestrone, bread sticks, salad, and portabella mushroom ravioli. And for a pre-race breakfast I feasted on bagels, lox, and cream cheese, so my pre-race nutrition was much better than before yesterday’s race.

I also decided to learn from my last 2 races.  I needed to relax more , slow down, and not get so caught up in the race at the start.  I just ran, and ran comfortably.  My cheering squad was there at ~mile 1, 3, 5, 7, and the finish.  They uplifted my spirits, as well as those of many of the other runners.  They also honked the horn, as they passed me headed to the vantage point.  Having them as spectators was quite cool.  There wasn’t a mile marker at mile 1, so I thought the entire race might be marker free, but mile 2 was the first marker, and all of the even miles were marked.  My 2 mile split was a comfortable 17:18.  Around the second mile, I picked up company, a 43 year old runner from St. Albans.   We ran together, and talked for the next 4 miles.  It helped me, having someone else to run with and talk to.  We were running well together, passing 6-10 people, while we schmoozed.  Unlike my last 2 races, I was catching people during the middle of the race.  At ~mile 6, he dropped me, but there was another runner right on our shoulder that I ran with and continued to talk to.  At ~ mile 7 he let me go, and I started pursuing those runners ahead of me.  I had run the second 2 mile split in 17:33, and the 3rd in 17:35.  I began to reel in runners, with a prolonged surge.  My 4th split was 16:31.  I ran a sub 4 minute last 1/2 mile, no finishing kick, but a continued surge.  As I neared the finish line, my name and number were announced to the crowd, giving me one last rush.

My time was 1:12:55.  I finished in 46th place out of 112 runners.  This race I ran 4:43 faster than the same race 6 years ago.  I had a wonderful time, was more relaxed at the start, and ran better.  I have 4 weeks until the VCM, and I’ve regained a sense of optimism about the race.

Today was another wonderful day for a race.  It was 53F, 12C, overcast and breezy.  I thought I was prepared for todays half marathon, but found out otherwise.  This was a hilly course, and I believe I went out too fast.  Rolling uphills were there to greet me in the first and second mile.  My pace was good, but my HR was too high.  I flew down a significant downhill mile 3, and then struggled with an uphill mile #4.  Mile 5 was the longest steepest descent, and I was flying.   Then the trouble began.  A steep uphill at the 6 mile marker took out my legs.  There were rolling uphill miles for miles 7, 8, and 9.  I plodded on struggling to make any headway.   The 10th mile was downhill, and I did better, but the 11th was uphill.  The last 2 miles were downhill.  At the 12 mile marker some guy passed me, a moment later some girl attempted to pass me.  I tried holding her off, I surged ahead.  I surged onward.  I was flying.  I passed the guy at ~12.3 miles, and was holding off the girl.  It’s to bad the race wasn’t 12.5 miles.  It was around there that I crumpled.  I couldn’t hold the surge, I couldn’t hold anything.  The girl passed me, the guy passed me, and some other girl passed me.  I made it to the finished line disheartened.  I thought I was in so much better shape than 6 years ago, but today I was only 2 minutes faster.  I definitely need to do a better job harnessing my energy at the start.  Tomorrow is a new day, and another challenge.  Let’s see how I do tomorrow.

Another bummer was that since it was still Passover I couldn’t partake of any of the carbs at the post race celebration.  I had to settle for yogurt and a banana.

I am up early with the rising sun, about to sit down for breakfast, it’s time to think about today’s race.  I’ve run this race once before, 6 years ago.  The course is challenging, I am preparing for that challenge.  The first 4 miles have 3 rolling uphills.  Time to fine my pace concentrate on my form.  Lean forward, abs tight, floppy feet pulling the road, scooting forward, driving the thigh.  Try and relax.  Concentrate on my breathing. The fifth mile is downhill, it may be the fastest mile I run all year.  Lean into the hill, let my feet release, use gravity to my advantage, maintain my momentum.  As the course turns after mile 6 comes a monster of a hill.  Nearly vertical, waiting to chew me up and spit me out.  Attack it, bound up it, reach the crest, and explode.  Keep breathing.   Miles 7-11 up, up, up we go rolling hills, 4 of them.  Hope my legs are still there.  Time to concentrate on my form. Lean forward, abs tight, floppy feet pulling the road, scooting forward, driving the thigh.  Try and relax.  Concentrate on my breathing. The last 2 miles flow gently downhill.  Accelerate, use gravity, try to surge for those last 2 miles.  Concentrate.  Run hard until the end.

6 Years I ran 2:03:38.  This year I believe I am faster.  This year I believe I am in better shape.  The challenge is soon.  Time to meet the challenge.

It was a glorious, chilly morning when I awoke.  It was 37F, 3C, clear and calm.  I still ran in shorts, but had my hat and gloves.  I decided to take my dog with me on my run.  As I stepped outside, I felt so alive.  The cold on my legs was invigorating, it felt euphoric.  As soon as I got top the top of the hill, I let Mookie off leash, and right away he found his first rabbit of spring to chase.  I turned off the street, onto the field, and was greeted by a glistening river of cool dew soaking my shoes.   Together we ran soaking in the beauty of the early morning.  I ran up one hill, to one of my favorite spots where the sun was rising over My. Mansfield, and its reflection glimmered in the Winooski River.  I started chanting a prayer, thanking God for giving me the breath of life, and giving me a soul.  When I got home, my dog was happy, my shoes were muddy, and my soul filled with joy.

It’s pretty cool that there has been a neighborhood ultimate frisbee game which starts after dinner and goes until dusk.  My 10th grader has been recruited to play by kids pounding on our door.  Yesterday, my 8 year old went along with me as I walked the dog.  She checked it out and joined the game.  Tonight I decided to go with her and see about playing some.  I took Mookie with me and followed my youngest up the hill to the field.  By the time I got to where the game was, my daughter had already joined a side, and I joined the other team.  I played for a bit, getting a nice sweat going until my daughter asked me to leave because I was making the other team win.  I left the game, and resumed my walk with the dog.

This morning was ideal running weather, clear and cool 51F, 11C, with a light breeze.  I just got up, and went for the same 6.1 mile abase run that I had done Tuesday, 4/22.  During my first mile, a downhill mile, I just let my legs and body set the pace.  I concentrated on my proprioceptive cue for the week, floppy feet.  I hit the mile mark 22 seconds faster than Tuesday’s run, so I gave myself the goal of trying to beat each of my splits for this run, while keeping my HR at base run pace.  I just felt great, and one by one I reached my split faster than two days ago.  I had great focus, rhythm, and form.  I was relaxed, yet moving with a purpose.  I was enjoying myself, moving to my beat.  As each of my first 5 splits were under my previous run, the closest was 14 seconds, I decided to open it up for my uphill homestretch mile.  I bounded up the hill, and transferring my momentum onto the flats, and pushing powerfully on the final downhill.  An invigorating final mile 1 minute faster than two days ago.  All in I enjoyed one of my best runs, and I was 3:19 faster than Tuesday’s run.  Tomorrow is a recovery run, then I have back to back races 13.1 & 8.5 on the weekend.