So Tuscaloosa mentioned in a previous comment that CoolRuning has become a wasteland. That was the first running site that I frequented and actually have fallen in with a group of friends from there who keep up (now on kickrunners) and meetup for the occasional race. It is really amazing how precipitously the posting traffic there fell off. 50%? 75%? You have to wonder if the purchase included traffic goals. The disaster that has taken place there should be an object lesson for online communities.
And while this was obviously a joke I have to add a correction.
It wasn't a baby that we rescued from the river, it was a middle-aged woman and her dog. I think it was July of 06, and I was running on the main Wissahickon River path with my running pal Joe. We passed by a bridge right around the 1.5 mile mark and I swore I thought I heard someone yelling for help. Joe didn't. Now there are always kids around, fishing and horsing around, so I usually don't pay that close attention to what's going on.
Then I *definitely* heard someone yelling for help. I sprinted back to the bridge and saw a woman stuck in the water (which was running high from a recent rainstorm) and holding onto a downed tree. Joe and I went down the bank as best we could (it is steep and muddy). Joe stayed up and held onto a tree and I held on to him and slid into the water knee deep and helped the woman climb out.
Once we got down there we saw why she had gone in - her dog was in the water. We called the dog and he was able to climb up the hill back to the trail. Apparently unaware that his owner thought the river was deadly, he promptly jumped right back in.
And so did she.
This prompted much cursing by Joe and myself, and we again went down the bank and again convinced her to come out with us. This time the dog came out and stayed out.
Then she told us to get lost.
Monday, January 21, 2008
Deep thoughts
So we finally had some of the cold settle in here this weekend that has been spreading over the north. It was chilly, but not too bad once you got out and got moving. Sunday was maybe 20 or so when I headed out, but the wind was blowing pretty hard (easily +15 feet on the loogie) so the wind chill was probably low teens or high single digits. I like running in the cold weather. I do swear by my new Hind tights though. I finally have a pair that fit me.
Saturday was a relatively easy 12.5 on a rolling trail in a park near me that I have to sneak into. It is restricted to town residents only and they ID cars coming in, but they don't bother with runners. It would be nice if it was a dirt path, but it is paved. In fact, this entire small park is slowly being overrun by public works workers with too much time on their hands to repave, cut down trees, and drive trucks all over the grass.
Sunday was a short run, and the park was deserted. It was fun to be out there in the middle of the day and have it be just as deserted as when I run at night. The cold wind had the branches of the trees just cracking together overhead and the grass was crunchy with that sort of flash-freeze that you get when you go from wet and soggy to pretty cold overnight.
I would like it if I had more variety in my local runs, and in particular if I had more places to run offroad. This park is one of the few places I can run to from my house that at least allows me to not have to worry about traffic and sidewalks.
Last week was 61 miles in 7 runs.
M: 7 easy in 1:01
Tu: 10 easy in 1:22
W: 10 in 1:13 (with a few in the 6:30s) with the Jenkintown Running Co
Th: 6 easy in 49:30
F: 9 in 1:10
Sat: 12.5 in 1:37
Sun: 6.6 in 50
Bigger Picture Stuff
It was a little bit of a setback over the weekend though since my shin started to act up a bit. Thursday and Friday I felt great - really the first 2 runs where I felt nothing the whole time. Saturday I had some soreness at the end of the run and Sunday was definitely sore, so I cut it short.
In an email exchange with the coach he offerred his perspective - that I am not doing a good job with recovery, and that is one of the harder things to get a good feel for.
I need to think more about how I deal with this and try to be more careful about scheduling real recovery time, even when I'm not feeling fatigued.
I think that I suffer from a confluence of factors here that I need to start to come to terms with:
- Overconfidence - I think that I overestimate my abilities to do *and recover from* workouts and the stress of miles. I think there are a number of factors behind this - inexperience is one, although that may just be an easy crutch to fall back on. Another piece of this may be that I do almost all my running alone - I don't really get to run and do workouts with more experienced runners and see up close how they govern their efforts.
- Seeing the forest for the trees - I think that I don't do a great job of trying to apply the training rules that I'm aware of to actual application of running. For example, in recoverying from this shin injury, I feel that I've been careful (especially since I originally hurt it by breaking this rule) to stop running when it hurts and only run up to that point. But along the way, I've parroted, but failed to apply, the 'in recovery, less is more' concept. The past few weeks have been 'more is more' since I would just keep running if there was no pain.
- Mileage and fatigue - I think that I've been (deliberately? - although I guess you can't really use the word deliberately if you feel the need to append a question mark to it) fooling myself about the fatigue that is generated by mileage, even given no pace workouts. Looking back at my log from early last when I was struggling with the cumulative effects of 40 mpw should give me some clue. Now, less than a year later, I would consider that sort of volume to be easy, or almost too light. But mentally, I have (had?) myself convinced that I could or should be running 50% more just as a recovery or maintenance week.
But looking at the overall growth of weekly mileage since I started running, I think there are some conclusions to be drawn here:
I think the trend line is too steep. In 2005 I averaged just under 11 miles per week, 2006 was almost 28 per week, and 2007 was just under 43. Following this growth line would have me averaging just under 60 per week in 2008, which would really mean typical weeks in the 70s and 80s.
I don't think I'm ready for that and more importantly, I don't think I want to do that. I have been very healthy on and raced extremely well on lower volumes. I just don't believe that to continue to improve in running I need to continue to increase my mileage at the current rate.
Compared to other runners I know, I don't think I chase particularly high mileage numbers, but I wonder if I have started to act as if past performance increase have been not only correlated with mileage increases, but solely caused by them. Writing that down, I certainly don't believe it, but looking at my log, I think you have to conclude that I have been acting like it.
So why do I do things that I don't believe I am doing?
That's a post for another day I suppose.
Saturday was a relatively easy 12.5 on a rolling trail in a park near me that I have to sneak into. It is restricted to town residents only and they ID cars coming in, but they don't bother with runners. It would be nice if it was a dirt path, but it is paved. In fact, this entire small park is slowly being overrun by public works workers with too much time on their hands to repave, cut down trees, and drive trucks all over the grass.
Sunday was a short run, and the park was deserted. It was fun to be out there in the middle of the day and have it be just as deserted as when I run at night. The cold wind had the branches of the trees just cracking together overhead and the grass was crunchy with that sort of flash-freeze that you get when you go from wet and soggy to pretty cold overnight.
I would like it if I had more variety in my local runs, and in particular if I had more places to run offroad. This park is one of the few places I can run to from my house that at least allows me to not have to worry about traffic and sidewalks.
Last week was 61 miles in 7 runs.
M: 7 easy in 1:01
Tu: 10 easy in 1:22
W: 10 in 1:13 (with a few in the 6:30s) with the Jenkintown Running Co
Th: 6 easy in 49:30
F: 9 in 1:10
Sat: 12.5 in 1:37
Sun: 6.6 in 50
Bigger Picture Stuff
It was a little bit of a setback over the weekend though since my shin started to act up a bit. Thursday and Friday I felt great - really the first 2 runs where I felt nothing the whole time. Saturday I had some soreness at the end of the run and Sunday was definitely sore, so I cut it short.
In an email exchange with the coach he offerred his perspective - that I am not doing a good job with recovery, and that is one of the harder things to get a good feel for.
I need to think more about how I deal with this and try to be more careful about scheduling real recovery time, even when I'm not feeling fatigued.
I think that I suffer from a confluence of factors here that I need to start to come to terms with:
- Overconfidence - I think that I overestimate my abilities to do *and recover from* workouts and the stress of miles. I think there are a number of factors behind this - inexperience is one, although that may just be an easy crutch to fall back on. Another piece of this may be that I do almost all my running alone - I don't really get to run and do workouts with more experienced runners and see up close how they govern their efforts.
- Seeing the forest for the trees - I think that I don't do a great job of trying to apply the training rules that I'm aware of to actual application of running. For example, in recoverying from this shin injury, I feel that I've been careful (especially since I originally hurt it by breaking this rule) to stop running when it hurts and only run up to that point. But along the way, I've parroted, but failed to apply, the 'in recovery, less is more' concept. The past few weeks have been 'more is more' since I would just keep running if there was no pain.
- Mileage and fatigue - I think that I've been (deliberately? - although I guess you can't really use the word deliberately if you feel the need to append a question mark to it) fooling myself about the fatigue that is generated by mileage, even given no pace workouts. Looking back at my log from early last when I was struggling with the cumulative effects of 40 mpw should give me some clue. Now, less than a year later, I would consider that sort of volume to be easy, or almost too light. But mentally, I have (had?) myself convinced that I could or should be running 50% more just as a recovery or maintenance week.
But looking at the overall growth of weekly mileage since I started running, I think there are some conclusions to be drawn here:
I think the trend line is too steep. In 2005 I averaged just under 11 miles per week, 2006 was almost 28 per week, and 2007 was just under 43. Following this growth line would have me averaging just under 60 per week in 2008, which would really mean typical weeks in the 70s and 80s.
I don't think I'm ready for that and more importantly, I don't think I want to do that. I have been very healthy on and raced extremely well on lower volumes. I just don't believe that to continue to improve in running I need to continue to increase my mileage at the current rate.
Compared to other runners I know, I don't think I chase particularly high mileage numbers, but I wonder if I have started to act as if past performance increase have been not only correlated with mileage increases, but solely caused by them. Writing that down, I certainly don't believe it, but looking at my log, I think you have to conclude that I have been acting like it.
So why do I do things that I don't believe I am doing?
That's a post for another day I suppose.
Friday, January 18, 2008
Snowball fight!
We got our first appreciable snowfall of the year last night here in the Philly area. My daughter has been anxiously awaiting snow in any form (and was very sad that it did not appear on Christmas) so we all headed out after dinner for our first ever family snowball fight. My wife claims that my using our 18 month old son as a human shield was being a sissy, but I think that is just good snowballing!
We also built a very short, very wet (and unfortunately short-lived) snowman. Fun!
The snow turned to cold, heavy rain though, so I ended up on the treadmill last night. The runs lately have been good and I'm starting to have runs where I don't even feel the shin at all. My plan now is to finish this week with some high (for me) mileage, take a bit of a down week next week, then into a pre-season plan with the coach. I'm getting excited.
Fri: 9m @ 7:45 - HR avg 135
Thu: 6m @ 8:45 - HR avg 124
Wed: 10+m @ 7:15 - HR avg 159
The Wednesday night run was with my running store group and we through in about 3 miles of 6:30s to keep things interesting.
We also built a very short, very wet (and unfortunately short-lived) snowman. Fun!
The snow turned to cold, heavy rain though, so I ended up on the treadmill last night. The runs lately have been good and I'm starting to have runs where I don't even feel the shin at all. My plan now is to finish this week with some high (for me) mileage, take a bit of a down week next week, then into a pre-season plan with the coach. I'm getting excited.
Fri: 9m @ 7:45 - HR avg 135
Thu: 6m @ 8:45 - HR avg 124
Wed: 10+m @ 7:15 - HR avg 159
The Wednesday night run was with my running store group and we through in about 3 miles of 6:30s to keep things interesting.
Tuesday, January 15, 2008
So last night my wife tells me my blog is boring...
Too many numbers. Too little personality.
Why can't you write more interesting stuff like Seebo does?
Last night: 7 miles in 1:01, 123 avg HR - (8:42 pace)
This morning: 10 miles in 1:22, 126 avg HR - (8:12 pace)
Pbbbbt. :)
Why can't you write more interesting stuff like Seebo does?
Last night: 7 miles in 1:01, 123 avg HR - (8:42 pace)
This morning: 10 miles in 1:22, 126 avg HR - (8:12 pace)
Pbbbbt. :)
Monday, January 14, 2008
3.33 Miles Per Blogger
One of the benefits of having a blog like this is that it is a nice way to meet up with local runners whom you might never otherwise find, except maybe at races. Saturday morning saw a nice 10 mile-ish tour of one of Seebo's regular routes out through West Philly and back. I also got to meet John. And Seebo's sycamore is very impressive. Although I doubt I could ever find it on my own.
That said, I do now know where the founder of Flag Day is from.
It was a great run, and it's really nice to be able to spend some time with and pick the brains of runners with a lot more experience than myself.
I noted to John that I run on Forbidden Drive all the time, and we agreed that we must have seen each other there before. Funny that. Sunday afternoon I passed him going out as I was on the way back. :)
Sunday was a comfortable 15 from Chestnut Hill College, down Forbidden Drive to Lincoln Drive, then Kelly to just over Falls Bridge and back. 7:20 pace overall. This was also a bit of a return to the scene of the crime, since this is the same route I was on in December when I hurt my shin. No shin problems this time.
I was hoping to see the Falls Bridge all lit up, since I saw in the paper that they have some new lights, but I guess I was a little bit early.
This week wrapped up with 68+ in 7 runs. I'm feeling pretty good.
That said, I do now know where the founder of Flag Day is from.
It was a great run, and it's really nice to be able to spend some time with and pick the brains of runners with a lot more experience than myself.
I noted to John that I run on Forbidden Drive all the time, and we agreed that we must have seen each other there before. Funny that. Sunday afternoon I passed him going out as I was on the way back. :)
Sunday was a comfortable 15 from Chestnut Hill College, down Forbidden Drive to Lincoln Drive, then Kelly to just over Falls Bridge and back. 7:20 pace overall. This was also a bit of a return to the scene of the crime, since this is the same route I was on in December when I hurt my shin. No shin problems this time.
I was hoping to see the Falls Bridge all lit up, since I saw in the paper that they have some new lights, but I guess I was a little bit early.
This week wrapped up with 68+ in 7 runs. I'm feeling pretty good.
Friday, January 11, 2008
BYOH
Last night was a little cool, 45ish, when I got out for my run. Then the wind and the rain kicked up and it turned in to a BYOH (bring your own heat). 11 rolling miles @ 7:30 pace did the trick and kept me nice and toasty. Best run on the shin yet, there were a number of miles I totally forgot about it. This morning, 6 easy on the treadmill since it was storming.
New blog for your reading pleasure: Trevor in CT, who I met at the Philly marathon and is running his first Boston in April. Howdy, Trev.
New blog for your reading pleasure: Trevor in CT, who I met at the Philly marathon and is running his first Boston in April. Howdy, Trev.
Thursday, January 10, 2008
1/10
Good running this week so far. We are in the midst of a warm-wave in the mid-Atlantic here and the past few nights have all been in the 50s when I got out to run, so it's been shorts and t-shirt weather. No complaints, but I'm sure the cold is right around the corner.
So far this week:
Monday - 9.20 mi @ 8:18 pace
Tuesday - 6.40 mi @ 8:07 pace
Wednesday - 8.00 mi @ 8:00 pace
I've noticed this steady drift downward before in my easy run pace when I'm not doing workouts. I'm going to try to shake it up and vary that pace a little more. I think it's just unconscious.
I've looked through the options for races and I think I'm going to target a few 5ks between Father's day and the fourth of July for a peak. There's a gap in fast races in May when I'd like to try to run one and by June the college kids will be out to run some fast 5ks so hopefully I'll be in condition to get pulled along to some fast ones.
Of course, that's 6 months away which seems like a long training cycle for a 5k series.
So far this week:
Monday - 9.20 mi @ 8:18 pace
Tuesday - 6.40 mi @ 8:07 pace
Wednesday - 8.00 mi @ 8:00 pace
I've noticed this steady drift downward before in my easy run pace when I'm not doing workouts. I'm going to try to shake it up and vary that pace a little more. I think it's just unconscious.
I've looked through the options for races and I think I'm going to target a few 5ks between Father's day and the fourth of July for a peak. There's a gap in fast races in May when I'd like to try to run one and by June the college kids will be out to run some fast 5ks so hopefully I'll be in condition to get pulled along to some fast ones.
Of course, that's 6 months away which seems like a long training cycle for a 5k series.
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