VT Dad’s fight vs. inertia & flab

This morning was a gorgeous morning for a run 60F, 16C.  I began my run at about the same time of day that the VCM will start in 32 days.  My run today was a 1 mile warmup followed by 3K, 1Mile, 1K and 1/2 mile intervals with 2 minutes of active rest between intervals.  For each interval I was supposed to increase my pace.  I chose to go for ~6.5 miles, and the route I chose had me running significant hills during 3 of my 4 intervals.  

My first warm-up mile sent me out the dirt road.  It was beautiful, and the only time on my run that I cold appreciate nature’s beauty.  My 3K interval had me run a flat first K, an uphill second K and a downhill third K.  After that interval I was gassed.  My two minute rest, felt like 30 seconds.  The mile interval began flat, but finished with a long uphill.   At this time I was close to home, and perhaps should have ended my misery, but instead I plugged onward.  My 1K interval featured a long downhill, but running it hard still kicked my a$$.  My 1/2 mile interval was all hills: uphill, downhill, then uphill, I was exhausted, the workout had chewed me up and spit me out.  I still was a mile from home, and I trudged that mile in 12:25.  I survived today’s workout, barely.

It was 48F, 9C when I got up this morning for my run.  It was perfect weather for my run, cool, calm and clear.  I ran an enjoyable 6 mile loop.  I ran early enough in the morning that there weren’t too many cars on the road.   The police had a nice speed trap going however: each time I passed them they were issuing a ticket.  (Note to self only go 25mph today) I ran consistently, and I ran well.  It was a joy to be out this morning.  Hope everyone has a great day.

Passover is the celebration of the Israelites graining freedom from the Egyptians, some 3600 years ago.  During the celebration we are to relive that liberation every year.  The hardest part for me is the diet.  Instead of feeling liberated, many years I often feel enslaved by it.  This year I hope to do better and embrace it, and feel liberated.

The Passover diet is full of restrictions the most notable are: no bread, no pasta, no corn which includes corn starch and corn syrup, no rice, no legumes which includes no peanut or soy products.  In essence It’s a very clean diet.  But the bread, pasta, and corn restrictions tend to make me cranky.  I am hoping that I do better this year, cranky does not become me.

This week I ran 4 times, going 9+,11+, 9+, and 20+, totaling more than 50 miles for the week.  I still have a lot of room for improvement, but i am happy with how I feel after my long run today.  This week I am off from school, but I do not wish to risk my ankle playing basketball, so I will spend the week cleaning my house instead.  I will also be racing both weekend days: A challenging half marathon on Saturday, and a fun, but gradually uphill 8.5 mile race on Sunday.

My schedule for the coming week:  Proprioceptive cue: Floppy Feet
Monday: Off
Tuesday, Base run: 6 miles
Wednesday: Mixed intervals 1 Mile warm-up and cool down, 1X2K @ 1/2 marathon pace (8:27 miles), 1X1mile @ 10K pace (8:03), 1X1K @ 5K pace (4:48), 1×1/2 mile @ 3K pace (3:46)
Thursday: Base Run: 6 miles
Friday: 2 Mile Recovery Run
Saturday: 1/2 Marathon
Sunday: 8.5 Mile Race

It was a gorgeous morning for a run today 51F, 11C when I started, 67F, 19C when I was finishing up, clear with a gentle breeze.  The best part of this run was that I think I found an energy replacement combination that I like for my long runs: a vanilla Clif shot energy gel 15 minutes before my run, and Clif shot blocks every 50 minutes during my run.  So far I have liked all the varieties of shot blocks that I’ve tried.  

As for my run, again I was alone for the most part seeing another runner every once and a while.  To make 20 miles I had to combine a number of different routes I’ve used in the past, and add an additional segment.  I felt really good for the first 10-12 miles averaging about 10 minute mile pace for the first half of my run.  This run had many rolling hills, and the hill between miles 13&14 took my legs out from under me.  In the 15th mile, while I was on The University of Vermont campus, I found myself in the midst of a bicycle race with representatives from many east coast colleges.  Just what I needed 3/4 of the way through my run, to dodge bicycles. First I had a near encounter with a straggler, then I found myself being yelled at for running on their course.  I quickly hopped the curb, and ran on the grass.  

During my 16th mile, I was able to refill my water bottle at a gas station.  I hit the wall on an evil uphill at mile 17, cursing my legs for turning into lead.  I was able to regroup some during my last downhill mile, and managed to run the 4/10 of a mile hill during my homestretch pretty well.  For the race my goal is to shave 2 minutes off my pace from today’s run.  I feel great, this was the second longest run I’ve ever completed.

Yesterday, while I was wandering around Princeton, I walking into the Princeton Running Store.  I asked them to recommend a run.  They first suggested the tow path.  I told them that I had done that, and although it was scenic, I was bored running a totally flat run.  They suggested a 9.6 mile loop filled with rolling hills called the Pretty Brook loop.  They gave me a link to a map of the run from "mapmyrun.com".

Today was a glorious day for a run.  It was cool, calm, and clear.  I drove to Princeton University, parked my car, and began running.  The first mile was a gentle uphill, along the edge of Princeton University.  The loop next cut through a Princeton neighborhood, working its way out of town onto a country road.  At about mile 3 I turned onto Pretty Brook.  The country side was gorgeous.  The road traversed near the brook, and then cut uphill along a wooded natural area.  The hill between miles 3&4 was substantial, and the downhill was exhilirating. Next I turned onto Province Line road, and proceeded onward.  Within the first 1/2 mile there was a sign posted saying bridge out no thouroughfare.  Determined to follow my route, I pressed on.  The road was blocked off, but the bridge was still standing, closed for cars but fine for runners and bicyclists.  The loop continued along side forest land that was part of the Deleware and Raritan land preserve.  It was one of the prettiest runs I’ve every done.  Eventually the loop wound its way back to Princeton, and then back to the University.  I made it back to the car in ~92 minutes having averaged around a 9:36 pace. I thouroughly enjoyed this exhilirating, refreshing start to my day.

This morning I got up at 6:00, threw on my running clothes: shorts and a t-shirt, and drove back to Princeton University for my morning run.  It was cold enough that the hairs on my legs tingled, but I felt good only in short sleeves.  By chance I was decked out in Princeton colors, black shorts and an orange top.  I made my way dont to the Delaware and Raritan canal, passing other runners wearing tights and long sleeves. 

The tow path was a great place for a run.  The dirt path felt wonderful. It was picturesque, I saw more geese than people.  Once on the tow path I decided to go for a tempo run.  I saw a mile marker and decided to pick up my pace for 4 miles out, and then 4 miles back.  I had a marvelous run, I only had to cross 1 road during this 4 mile stretch of the path. 

During my return trip at ~8AM the Princeton crew was out practicing on Lake Carnegie.  They were an awe inspiring sight. Power, grace, technique, an awesome cadence, all used to cut through the water like a knife.  That’s what I need to emulate improve my technique to maximize my power at an appropriate cadence so that I can cut through the road swiftly, and gracefully.  It’s a wonderful goal, but I don’t ever think I’ll be graceful. 

Yesterday, I was taking care of all the details before my trip to Princeton.  Today, I drove 6+ hours, and never found the time nor place to run.  I am now a well rested, but cranky VT Dad.  The weather here was gorgeous, but I could only dream of running.  I think I will have to revise my plan for the week.

 Tomorrow:  Get up early and run for ~86 minutes=~9miles.

Saturday:  If Tomorrow is successful repeat. P/U my daughter ~ 9:30 AM, and drive home in time for the start of Passover.

Sunday: 20 mile long run in the morning.

 Hope everybody else is able to enjoy these nice spring days.