The Running Spirit

Boulder

2010-06-09T21:15:00.000-07:00

June 9th
6.3 miles
First run in a long while.
Here in Boulder, CO. Good place to do some altitude training compared to DC. The mountains are beautiful. Did a nice run up to NCAR.
5350 feet up to 6170.
The combination of altitude, and the first run in a while, I had to stop several times on the way up.

Start of Summer

2010-05-08T13:07:00.000-07:00

Sat. May 8th, 2010

2x3 miles
30 min out, 30 min back
4x25 push at half-way point
stopped and watched some kick-ball
at the end: 30,30,40 sit
3x5 pull
25 more push

End of Track Season

2010-05-03T10:33:00.000-07:00

With the end of track season running has been put on the back-burner.

Yesterday, Sunday, May 3rd, was the first day back in several weeks.
8 miles
68 minutes
push and sit at mile 4
hips are tight now

Plan to move to Boulder, CO this summer. Hope to get a chance to run on some real trails.
Any suggestions from folks on where to live?

Update

2010-03-08T18:59:00.000-08:00

Not doing well keeping up with logging miles.

Mon. 3.8.10
10 miles
110 push and sit
12 pull

36:36 out
1:17:52 total

The weather was sunny and in the 60s today. Perhaps had a little to do with getting out and running.

Mon. 3.15.10
80 push
120 sit
4.5 miles 36:00
1 mile 5:51
Lifted weights (legs and shoulders)

Rainy, dark, and dreary all weekend.
Spring break this week.

Feb. 13-20th

2010-02-13T07:23:00.000-08:00

Sat. Feb. 13th
45 min easy with Rose
Stopped by the Library of Congress on out jaunt.
A decorated and detailed placed.

2010-02-03T22:04:00.000-08:00

Tues. Feb. 2nd
12 min. wu w/Max
3x 1000m repeatss ~3:30
4x strides

Thurs. Feb. 4th
9 min wu w/ team
1 mile repeat wu with Max (7:15)
3x1 mile repeats (sub 6:00, ~6:15, ~6:30)
Tried to stay in front of Max just enough to pull him along.
.5 mile cd
A good workout

Fri. Feb. 5th
Easy run with Rose at National Mall. 4 miles.
In the snow. Flakes melting in the eyes. Made a snow man that was mixed with goose poop.
Weather is predicting 20 to 30 inches of snow by this Sunday. What will DC do?
SNOW RUN!

Sat. Feb. 6th
33 inches of snow. Decided not to hike through that today.
We will see about tomorrow.

Sun. Feb. 7th
Snow run with Rose at National Mall.
No cars in the streets. Peaceful. Calm.
Took lots of pictures.
6 miles

Jan. 29th-31st

2010-01-25T20:32:00.001-08:00

Mon. Jan. 25th
PM: 5 mi. 37:13
4x4 varied pull
4 negative pull-ups

Tues. Jan. 26th
PM: 1 mi. wu, 3x400m repeats w/ 400m recovery
400s right at 90sec. Repeats felt great. Smooth and calm.
Left knee MCL causing problems. There always seems to be something wrong.

Wed. Jan. 27th
PM: 1 mi. wu
1.4 mile time trial. 8:57.
Core, stability, and arm weight training after.

TH Jan. 28th
12:30 PM with Rose.
Fartlek. 2 mi. warm up. 1,2,3,2,1 min. on with half time rest.
Added 400m and 100m sprints
6 miles total in 45min.

Fri. Jan. 29th
Easy run in prep for tomorrow's meet
2.1 easy shake-out
strides. legs work.

Start of the New Season

2010-01-18T18:34:00.000-08:00

Monday 1.18.10 PM:
After four months of everything except running, it's time to get back in the game.
Easy pace mile repeats spliced by 25x push and sit variations.
4 mi.
100 push
100 sit
100 arm haulers
4x4 pull

Tuesday 1.19.10 PM:
4 miles with Max. 8 min. pace.

Wednesday 1.20.10 AM:
With Leah to Capitol.
4.5 miles 37 min.
It sucks to be out of shape.

Thursday 1.21.10 AM:
4x25 push
4x25 sit
PM: Ultimate Frisbee in freezing rain

Sat. 1.23.10
AM: Sprints, Push, Sit, and Squats w/ the team

34 and snowing

2009-12-05T08:55:00.000-08:00

Nothing like giant snowflakes melting when they land in your eye.

12 easy with Kayla.

Northface Endurance 50

2009-09-20T19:50:00.000-07:00

http://www.sportstats.ca/display-results.php?racecode=45523&first=BEN&last=HARDEN&city=WASHINGTON

#60

Update

2009-08-31T07:32:00.000-07:00

Since the foot injury I went through a down-and-out phase. There was an oppressing feeling that because of those 10 days off my fitness level would not be good enough to be able to safely finish the race. The start of cross country season and having the opportunity to run with people revived the spirits a bit. This previous Saturday I set out to do 40 miles. When the day arrived a few complications arose. One, I was packing and preparing to move, and because of this food supplies were low. Second, I had to finish by 6:30pm to work at 7pm. Saturday morning came around and with four peanut butter sandwiches, four peaches, and a bunch of water the running began. Here are the results.

9am 10 mi. 1:28:00 Arlington 8:48pace
11:30am 10 mi. 1:45:00 Arboretum 10:30 pace
1:30pm 10 mi. 1:49:00 Natl. Mall 10:54 pace
4:00pm 5 mi. 53:30 Campus 10:42 pace

Five miles short of the original plan did not leave an unsatisfactory feeling. In fact, this was a very motivating run that helped build confidence for race day. Lots of water and peaches seems to help delay soreness and cramping. The peanut butter sandwiches provided a satiated stomach without digestive complications (hurling it back up). The last five miles were hot, which kept me mentally alert for sign of overheating.

After work the day capped off with two hours of ultimate frisbee and a late night off FOOD! Two bags of chips, 1/2 gallon of juice, a pint of blue berries, and four soy burgers vanished by the next morning. Mmm, food.

With school during the week and cross country meets on the weekends it will have to be early morning runs until race day. I hope to get in at least one more 20 miler on Sunday. Until then, it will be 10 to 15s.
------------------
Mon. Aug. 31st
8am 10 mi.
1:25:30
Hips were tight.

Lastly, does anyone know why feet would be swollen in the morning? The past three weeks I will walk like an old man because my feet are swollen and stiff. Am I an old man? Will I need a cane soon?
---------------
Tues. Sept. 1st
4pm 8 mi.
Speed work on track
Speed work.
2 mile wu
4x400 with 400 recoveries
80,78,76,74
2x800 with 800 recoveries
3:12,3:02
1 mile pacer
1 mile cd

Back at It

2009-08-17T04:05:00.000-07:00

Monday: 5:30am
6 mi. ~53min
Foot feels much better but is not yet ready for high miles.
The new shoes are meh. Iffy at best.
--------
PM
Hit the weight room for a I've-been-piggin'-out-on-food-for-the-last-five-days overhaul.
Also threw in a half-Charles (320 sit)

Blessings in Disguise

2009-08-11T22:46:00.000-07:00

Well, it's now exactly 1:45am on Wednesday morning. My foot it taped and my face cools as the sweat trails evaporate. No, the this late night "tape-and-sweat" is not the result of a midnight running extravaganza. Rather, the consequence of what I hope to be a blessing in disguise.

As you all have been following this blog lately you know that this week has been a high mileage week, which results in those late night snack attacks. As I removed two steaming hot soy burgers from the microwave my elbow accidentally bumped a glass from the edge of the counter. Down it went. SMASH! The classic sound glass shattering like ice crystals cracking on the cement. "Shit." I thought to myself. Without taking a step (because we all know the only place where there isn't glass on the floor is right under your feet) I awkwardly reach out and scoot the trash barrel a bit closer. For those of you readers that enjoy imagery it might be best to describe this uncomfortable stance as an "ass-out-hug." Shoulders forward, butt out. Yeah...that.
As usual, the largest pieces were collected first, and with a hand-full I slowly rose to discard of these sharp little pieces of shrapnel. Just like in a car wreck, time slowed down as a piece of glass slipped and floated towards the floor. Don't worry though, the glass was alright. My foot was there to stop it.

It took a second to realize what had actually happened. A line of blood spray, as one might imagine in a CSI scene, now coated the cabinets below the sink, and a pool of rich, dark liquid started to pool at the lowest point of the kitchen floor. "Did this just happen? Am I bleeding?" How sad, a boy able enough to blog about his poe wittle owie didn't realize that this Rhode Island shaped piece of glass just sliced deep into his flesh, which allowed blood to escape captivity from it's native veins.

"Elevate!" My first thought. I swung my leg onto the edge of the counter with blood, not dripping nor pouring, but evenly flowing down the foot to paint the sink red. Napkins near by are the only things to help coagulate this mess of a foot. As I stand there, knees slightly bent, my face becomes flush and beads of sweat slowly form. Nerves build as I become more and more anxious watching the white napkin bleed red and become soggy. "At what point does this become serious enough for me not to be able to handle on my own? Should I get the attention of one of the three house guests that are sleeping the the living room 10 feet away? Do I hobble upstairs holding one foot like an acrobat?" Yes, hobble. That is the best option.

The very helpful roommate quickly find out the severity of the situation as he's abruplty awaken from REM. Still sweating, the bleeding slows as I sit on the toilet, leg raised, and the new mouth on my foot has its lips clamped shut. After a call to a dear friend seeking advice the battle scar speaks no more as it has become silenced with layers of tape. Thank you Shane. Thank you Leah. You have helped prevent the loss of a runner's foot and perhaps even a cup or two more of blood.

I had high hopes for running this week. New goals and new personal bests to concuer. However, blessing have been said to come in disguises, or perhaps in this case, a foot wraped in half a roll or athletic tape.

9.10.09-9.15.09

2009-08-10T07:00:00.001-07:00

Sunday:
AM 10 mi. 1:30:00
PM 12 mi. 1:39:00
First 3 21:00, last 2 on track 8x200m repeats with 200m jog recovery

Monday:
PM 10 mi. 1:30:00
Ran inside on a crazy treadmill considering the temps were at 96 degrees and I didn't get up early enough. The treadmill had a mind of its own. At random times it would rise up to maximum incline no matter how much I pushed the down-incline button. This happened several times. It even did it after I was finished.
PM 5 mi. 46:30
It was still 94 degrees. A very sweaty run it was. Stayed on campus and ran some hills.

Tuesday:
Am 15 mi. 2:47
88 degrees, sunny, and hot.
PM 8 mi. 1:08

Heat Week

2009-08-09T09:10:00.001-07:00

The forecast predicts some hot hot temps for this week. In preparation for this I ran earlier than normal.
Headed out the door at 9:30am with temps at 79 degrees. Not too shabby. Overcast, a slight breeze, very nice. However, the clouds broke, the sun came out, and the run back was with the wind. by 11:30 it was already 89 degrees. It's supposed to get up to 96 today, 98 tomorrow, and 94 for Tuesday. Three good reasons to stay indoors during the afternoon and get up earlier in the morning.

10 mi.
1:30
-------------------
Yesterday a small group of us headed out to the Blue Ridge Mountains. Very beautiful. We went from 100' elevation to just shy of 3000' (that was the drive of course). Lots of rocks to walk over and beautiful scenery.

http://farm2.static.flickr.com/1209/1489788609_ad33704253.jpg

End of July, Start of August

2009-08-07T09:00:00.000-07:00

July 26th: 12 mi.
Got overheated. 90 degrees. Had to walk a bit. Quads and calf cramped.
PT: "Half-Charles" 320 sit
Ultimate Frisbee
July 27th: 10.5 mi.
Legs heavy. Could not keep water down. Throwing up.
1.5hr swim
.5 hr bike
Ultimate Frisbee
July 28th: off
Ultimate Frisbee
July 29th:
AM PT: 30 pull, 100 push, 75 arm haulers, 200 sit
PM: Swim
July 30th:
Swim, Ultimate Frisbee
July 31st: 6 mi. 49:22
PT
Aug 1st-6th:
20 mi. 3:49 PHT
10 mi. 1:18 ARB
15.5 mi. DCA
Swim, UF, Feet hurt
4 mi., 1.5 hr. swim
20 mi. 3:20 PHT

The Past Two Weeks

2009-07-25T09:39:00.000-07:00

Last week I was at camp, which made for a very low mileage week.
Tues. July 14th: 4mi. 30:44
Sat. July 18th: 3 mi. 24 min.
This week included traveling back to DC and a decent week of running.
Sun. July 19th: 8mi 1:07:00
Mon. 12mi 1:48:00
Tues. Travel Day. Ultimate Frisbee in evening.
Wed. AM 4mi 32 min
AM 10 mi 1:45:00
PM ultimate frisbee
Thurs. PM: PT 15 sets 10x push 20x sit 30x arm haulers
1.5 hr. swim
30 min. bike, and 45 min. weights
Fri. ~25 mi. 4:34:00 Ran part of the race course along the Potomac, which includes hiking and a decent amount of rock hopping. Got a little overheated at the end. Played ultimate frisbee right after.

New goals have included waking up earlier and running in the mornings to prepare for race day.

Post update

2009-07-11T22:26:00.001-07:00

Have not posted for a while. I'm back in Neb. visiting family; however, that does not mean that running has stopped.

This has ended up being a great week of running while getting in lots of hill running at a little higher altitude compared to DC.

July 5-11
Sunday: 10 miles 1:28
Monday: AM 5 mi
PM 10 mi
Tues: 15 mi 2:08 Blisters are no fun.
Wed: ~18-19 mi 2:46
Thur: 11 mi 1:44 Did not feel good on this run.
Fri: Off
Sat: 20 mi. 2:50 Felt absolutely wonderful!
90 miles for the week. Almost 600 miles on the shoes.
I am pleased with the effort this week and am glad I took Friday off.

Will be without internet access for the next week, so in the meantime happy running.

Omaha

2009-06-29T10:31:00.000-07:00

Back in Omaha.
Easy ~10 miles this morning.
Left knee flaring up a little bit.
Threw in 10x hill repeats to work the lungs.

Took this past Saturday and Sunday off.

Wed. and Thurs.

2009-06-25T18:58:00.000-07:00

Wednesday
AM
3.5 mi. on the track with a Sis, Leah, and Katie.
7 mi. right after at 8:00 min. pace down at the mall.
Felt good.
Left knee still causing some annoyances.
Was a little warm by the end, but I won't say anything about the heat considering I've heard it's been nearly 100 degrees with a 100+ heat index in Neb.
PM
1 mi. in the afternoon with Ingrid
Biked 20 min. and some shoulder work.
----------------------------
Thursday
7:30 AM
Showed up at the track hoping someone else would show; however, I guess without without a plan the others lack motivation.
Decided to do 10 mi. at "cruise-control" pace. Felt good. Not too much effort and kept the mind from getting bored.
----------
4:30 PM
90 degrees, humid, and static air
It was warm enough today that water droplets sizzled on the sidewalk.
2 mi. warm up (16:36)
12x800 repeats:
3:31, 3:29, 3:24, 3:29, 3:30, 3:28, 3:28, 3:28, 3:29, 3:27, 3:20, 3:10
1 mile cd

Went through nearly a gallon of water during this workout. The first 5 felt good. At 6 the effort had to increase in order to maintain the same time. I'm pleased with today's workout.
I'm not sure if it was the heat, less sleep last night, the workout, or a combination of them all, but I was tired after this workout. Typically, after a solid run I feel worked but not like this. After stretching and eating I passed out. Hmm......

That is all.

Tues

2009-06-23T15:43:00.000-07:00

AM
3 this morning with Abe then Ingrid.
Barefoot
Was quite stiff this morning and it took a while to loosen up.
The new plan this week is to run solid one day then take the next day easy. Today would be the easy day.

PM
2.5 with Rachel, Sis, Ingrid, and Gustavo
We did some group PT. Some push and sit here and there.
75 lunges each leg.

Workout

2009-06-22T19:16:00.000-07:00

Running - Easy Run Track 7:30am Weather: 75 Edit Workout!	3 miles 00:00:00

Running - Easy Run Track 4:45pm Weather: 85, Sunny Edit Workout!	2.25 miles 00:00:00	Shoe: Saucony Omni 6 (VI) WARNING!471.35 miles on shoe
Two easy on the track with Gustavo and Ingrid.
Running - Tempo Regan Airport Park 5:15pm Weather: 85, Sunny, warm Edit Workout!	13.5 miles 01:39:54 (7:24 min/mile)	Shoe: Saucony Omni 6 (VI) WARNING!471.35 miles on shoe
Tempo run with Rachel on the bike. She was a wonderful supporter. 7:05 pace up to the turn-around (6.7mi.) Slowed a bit second half. Was quite thirsty. Am satisfied with the effort today. Rachel's presence helped pick up the pace.

brief summary

2009-06-21T16:19:00.001-07:00

Friday
2 easy with Leah
Saturday
6 easy
Spirits were good but after 3 miles weird swelling and pain in left knee.
Stopped, stretched, it felt better. Ran again and it came back.
Sunday
Out at 5am
Ran to go watch the international triathlon championships down by the mall.
Left knee did its swelling thing again. Left hamstring tight and tender. It must be related.

Officially signed up for the Northface Endurance 50 yesterday.
No backing out now I guess.
Time to get serious.

hmmm....

2009-06-18T19:44:00.000-07:00

I have completely forgotten what I did yesterday, but whatever it was I didn't write it down. So, it will forever remain a mystery.

Today however, just 3 miles in the afternoon with 2x1000m.
I hope tomorrow goes better.

Back

2009-06-17T14:22:00.000-07:00

The legs are feeling better but the body has been stuck by the sickness.
Did not sleep well last night. Pretty sure I had a fever.
Although, some sudafed helps.

AM: 8:30
2.25 mi. barefoot on track
With Abe, Leah, and Rose
Legs felt nice and springy.

PM: 3:30
11 mi. to PHT (Potomac Heritage Trail)
Walked for a bit around the mall to take in the sites.
The running really helps drain the sinuses.

Back

2009-06-15T19:18:00.000-07:00

2 miles this morning.
4x800 around 7:30 pace.
Also did The Charles PT sit-up workout.
Have not done abs in a long time. Could really feel it. As if Charles was right there kickin' me in the estomico!

Saturday Downfall

2009-06-14T18:31:00.000-07:00

Probably the second lowest point I have ever reached during a run yesterday. After three miles I took a short break to think if I should turn around or not. The body just wasn't feeling it, but the Dean (Karnazes) and (David) Goggins in my mind said," this is the time when people find out who they really are. Keep going." Turns out, I should have turned around. At mile five I was so blue, down, and depressed that I sat down just off the side of the trail. I sat there for 15 minutes trying to find the motivation to get home.
At mile 6 I stopped, took another break, and then walked 4 miles home. It was depressing. The legs were heavy as lead. I tried to jog, but it felt like I had just run 50 miles, not 6. The only other time I can remember struggling this much was during the 75 miler when I crashed.
I'm not sure what was going on today, but I definitely bonked at the end. It seems odd because of such low mileage. However, I took today off, and I'm only doing 2 tomorrow.
I hope to look back on this run one day and laugh at the low and high points of running.

Friday, better

2009-06-12T20:09:00.000-07:00

Legs felt better today.
Lately I've found myself questioning which race I should sign up for.
There is the ragnar relay in sept. 183 miles with up to 11 team members.
There is also the North Face Endurance run that hosts a 50k and 50 miler, also in sept.
Lastly, the Marine Corps marathon, but it's in oct.
Thoughts?

Today
~18 miles
~2:40:00

Shake Out

2009-06-11T07:01:00.000-07:00

Easy AM run with Ingrid, Rose, and Rachel.
~2 miles.
--------------------
PM

The legs were still a bit sluggish walking up stairs, so I decided to take the day off running and walk around town for a bit. Picked up some apple juice. Mmmm.

Wednesday

2009-06-10T16:48:00.000-07:00

Running - Hill Run
Arboretum
2:00pm
Weather: 84, Humid
10.8 miles
01:32:00
(8:31 min/mile)
Saucony Omni 6 (VI)
406.6 miles on shoe

Even though it was cloudy today I was soaked with sweat by time I finished. It was a sweaty run for sure.
The legs felt sluggish today and a little heavy.
Must mean time to ease up a bit.
------------------------
Running - Easy Run
Track
4:30pm
Weather: same
2 miles

Easy run and PT with Sis, Ingrid, Rachel, and Gustavo.
Was fun.

Changes

2009-06-09T14:49:00.000-07:00

Headed out at 3pm for an easy 10 before meeting up with some folks to run on the track; however, it was terribly warm outside and the stomach didn't seem to agree. After a few "hurlings" and "heave-hos" of the stomach I turned around at three to make it 6 total.
When I arrived Gustavo so kindly informed me that his stomach did not agree with the dairy he had earlier that resulted in "the runs". Unfortunately, "the runs" don't necessarily go with running.
After chatting with another track coach for a little bit I started to noticed someone was turning the lights out in the sky. As I turned around a wall of black, ominous, swirling clouds were welcoming themselves to the neighborhood. Only a few minutes later did the wind, rain, lightning, and thunder say hello. In less than one hour the temperature dropped from 84 to 66 degrees. It was pleasant to have the cooler temperatures around.
The new plan is to finish off an easy four this evening as soon as those pesky positive and negative charges settling their little debate.
--------------------------
PM PM run
8pm, Medium/Easy
10 miles
1:20:45

A much better run this evening. The stomach was settled, the temperatures were much cooler, and I had plenty of hydration. The post rain skies allowed for some beautiful pink and orange rays to settle down on DC. It was a beautiful picture. As soon as the sun set I was reminded of those late night runs with Charles. Good times.
First 3 miles 21:43
4 miles, 30:08
5 miles, 37:43
Took it faster this evening to get the legs moving faster than slug pace.
Something magical happened just after the turn around. Right in front of Arlington I turned around to head back. As I was trotting along I noticed something to my left. There, next to a fence-line of bushes stood three deer. At first, I thought, "why would they put three fake deer right there. Who is hunting out here?" I stood there confused until one of them decided to take off, and soon after the other two fell in line and headed out as well.
As Dean says, "adventure starts as soon as you step out the front door." It must be true. Well, some of the time it is.

Sunday and Monday

2009-06-08T11:48:00.000-07:00

Sunday
Barefoot on the track.
Easy two with Abe.
Small sit and push PT.
2,4,6,8,10,10,8,6,4,2 push
double the sit
Total: 60 push, 120 sit.
-----------------------
Today, Monday, AM
The sun was a'blazin' today.
First three barefoot on the track with Leah and Abe.
Small PT:
30 sit
3x10- "Blurpies"
1 min. rest
Three sets
The rest of the run was easy paced. The body didn't like the morning running. Also, didn't eat enough before heading out. Took a break at the turn around to watch the planes land.

~18 miles
~2:55:00

PS: Great news!
Had 5 runners initiate a wave today! They occurred around the same are within 15 minutes of each other. I wonder if it's late morning runner on that part of the trail that are friendly. Hmm?
--------------------
PM
Easy barefoot two and a quarter with Gustavo, Sis, and Ingrid.
Felt good.

Walked back home to find 8 fire trucks and a whole battalion of fire fighters putting out a very smokey house fire just two houses down. With houses setup as row houses it was a good thing the fire was put out quick. Our whole place smells like camp fire now. No one was hurt.

Long Run

2009-06-06T17:23:00.000-07:00

To the river where the water spirits run strong.
A good run today. The legs didn't complain until hour 4.
The trail by the river was very muddy and lots of new debris.
Run, hike, walk, and climb on the trail.
Got a small headache around hour 4 as well. Think is was because of water.
Tried to filter some of the stream water, but instinct said it was bad.
The legs felt great when I got back so did 2 more barefoot on the track with Leah. Lots of stretching.
Feel great now.
Very content with how today's run went. Was not worried about pace. Am pleased with getting time on the legs. It was also fun to explore new parts of the trail. Lots of rock climbing in some parts.
Turned around today when I ran out of trail. Must have taken a wrong turn somewhere.
Quite content.

~25 miles
~4:41:00

The Tradition Continues

2009-06-04T15:47:00.000-07:00

It is now the third celebration of the "end of school" run, which as you might remember ends with a run in the rain. Well, today was no exception. Today consisted of a 15 mile soak and slosh fest that left the spirit riveted. Either it was a the rain, the day off yesterday, or a combination of the two but today's run definitely ranks among top-ten best runs. 15 miles with a strong pace the entire time. Breathing was very relaxed and the legs felt surprisingly good.
Very pleased with today's run.

15 mi.
1:54:14
7:36 min/mi.

Guilt

2009-06-03T17:46:00.001-07:00

Anyone else feel guilt when missing a run?
I must justify, today is the last day before finals, so inevitably the day is filled with some aspect of study. Because the day is spent studying running gets put on the back-burner. Well, this evening, when studies were complete, thunderstorms had rolled in and decided to dump gobs of rain accompanied by lightning and mucho gust-o-s (get it? mucho gusto, like many "gusts". HA). With all of these factors I've decided not to run; however, there is an associated guilt with missing a day. There is an feeling of success when training goes as planned and progress is positive. Although, remembering last summer, the guilt ends up forcing training that leads to burnout.
In a sense, it is a good reminder that it's ok to miss a day. I don't want to end up running from a sense of obligation.
I must tell myself, it's okay not to run, it's ok to miss a day, and I will not spend the rest of the week making up missed miles.

Anyone else experience anything like this?

Questions...

2009-06-02T18:53:00.000-07:00

Felt slow, ran slow.
The legs were tight today.
Perhaps fatigue? Not enough water? Need more protein? Not enough recovery from long run? Need more stretching? Stop complaining and run faster?
Who knows...

First 8 down at The Mall. I stopped at the turn around to stretch the hip when I saw a pretty girl. I decided to run farther. Is it wrong to chase pretty girls?
Any ways, I guess it doesn't matter considering she turned off in another direction, which left me no time to grunt and flex my muscles (I've been told that's how to catch a pretty lady).

Finished with two on the track with Gustavo.
Light PT:
90 sit, 30 push, 2x1min. ab planks each side.
Gustavo is just getting back into shape and wants to do more running and PT. I just hope I can be as good of a teacher/mentor/motivator as Charles and Anton were to me. They have set the bar high.

10 mi. easy pace
1:29:50
Light PT:
90 sit, 30 push, 50 arm haulers, and some weird yoga moves.

Heavy Legs

2009-06-01T16:36:00.000-07:00

Easy 10 today with some unscheduled pick-ups.
Felt good to go faster, but the legs were heavy for the first time since training started.
I attribute it to low amounts of water.
Feeling better about overall conditioning, but need much more work on speed work.

Arlington
Easy 10 mi.
1:18:22

Long/Shake Out

2009-05-31T08:11:00.000-07:00

Saturday, 5 pm, mid 70s and sunny
22 miles
~3:37:00
Potomac Heritage Trail, Arlington, Airport

Saw many trees down on the trail today, but whoever maintains the trail did a fantastic job cleaning it up.
Only a few patches of mud. Not bad.
First 48 min. went by quick.
Ran out of water relatively early today.
Found a comfortable pace just after 2:30.
Cold soak afterwords.
Cereal with blueberries, strawberries, banana, and soy milk.
-------------------------
Sunday
9:30 am
Shake out run with Gus and Abe
1 mi wu, small PT 75 push and sit, 1 mi cd
------------------------
5:30 pm
Dos mas with Kari and Sis
Barefoot on the track.
The legs feel very good. Neither stiff nor sore.
I bet the combination of much more stretching and brief cold soaks after runs that hurt have been helping recovery.
This is the last week of summer school. The goal is to maintain mileage, but I suspect studies might once again steal the spotlight.

Rain

2009-05-29T17:38:00.000-07:00

Ran faster than planned today.
It was pouring rain and it was just refreshing and motivational. Splashing through the puddles like a little kid.
Newspapers say more than 7 inches of rain have fallen in the past 5 days.
.7 inches just this afternoon.
As a result, trees are falling over. Tomorrow's long run might take place on a different route depending on how muddy and how much debris is in the way on the trail.
Needless to say, today was a wet and fun run.
~10 mi.
~1:23:00

More running

2009-05-29T07:05:00.000-07:00

Hill work yesterday at the arboretum.
Went strong up the hills and relaxed for the rest.
A better overall time for running at the Arboretum.
At one point, with no one around, I heard a large cracking and snapping. As I looked to the side I saw a huge, old, dead tree take its final bow. It was a good thing no one was around, or at least good that no one was underneath it. This reminded me of the long run this past weekend. Running on the Potomac the trail was clear going out, but on the way back there was a tree stretched across the entire path. Good thing no one got hurt because getting hit by that could have killed someone.
Any who, during the middle of the run yesterday I had to make a quick pit stop to take care of some sort of stomach bug. Good thing there were bathrooms close by.
Finished last three barefoot on the track with the second to last mile at 7 min. pace. Thought it would be faster than that but wasn't.
The new track is oh so nice.
Finished the day off with alternating lunges down the football field, and back with side lunges.
100 each leg.

10.5 mi.
~1:23:00
~8:00 min. pace

Yesterday and Today

2009-05-27T11:11:00.000-07:00

Yesterday

First 2.8 mi. in 20:19 (7:00/mi.)
Total 10.4 in 1:19:30 (7:38/mi.)
cool down
11.1 mi. total
stretch
for dinner, I ate a bunch of whole wheat noodle. Mmmm....
-------------------------
Today

Very easy, relaxed, no pressure type of run today.
Maintenance miles.
Giving the legs a bit of recovery from yesterday and tomorrow's planned workout.
The new track is open and is fantastic. It's very bouncy. Just wonderful.
Ran one mile barefoot on the new track with Gus and Rachel.
Small PT with them.
3x1 min. ab planks
50 sit and 50 push
A great way to end the run.

12 miles
1:53:00
9:25/mi. pace

Deceptive Humidity

2009-05-25T18:51:00.000-07:00

Underestimated the weather today. Sunny, 82, with humidity at 89%.
The temperature was not bad but the humidity was. Had to stop a few times to rehydrate. Was soaked by the end of the run.
It rained this evening so things cooled off.

Small PT:
4x5 pull
3 sets of 3x20 sit
3x20 push
10x hill climb lunges
The hill-climb-lunges are just lunges done up the steepest hill I could find on campus. This is in attempt to develop more leg muscle.

Sat in the grass while doing stretches and watched the thunderous and lightning-ous clouds do their thing off in the distance. It was relaxing. Feeling more flexible bit by bit.

11.2 mi.
~1:38:00
Arboretum
Hill work

Friday/Saturday

2009-05-23T19:18:00.000-07:00

Yesterday, Friday, did 8 at an easy pace in the morning. Planned on 4 more in the evening but it had to be scratched.

Today was the first long run that I've done in a good while. 18 today in 2:46:00.
Headed to the Potomac trail and planned on turning around at Baby Bear (the first waterfall on the trail). However, things were going well so I kept going. It's nice to run on the trail because it's very easy to forget about pace and any fatigue. It's an enjoyable run. However, on the way back a well hidden tree root popped out of no where, grabbed my foot, and threw me to the ground. The right leg, arm, and hip took the hit. Some nice little battle wounds to remind me that I got up and kept going while that stupid tree root is stuck there. Ha, take that tree root.

There are many tourists in town with Memorial Day coming up. I didn't plan accordingly and ran through hoards of people and hundreds, maybe thousands, of hard-core bikers. Oh well.

Stretched a bunch after. Got to sit in the shade under a tree and enjoy the beautiful weather, which is getting warmer and warmer. 87 and sunny today according to the little weather icon, which would explain why I ran out of water and had to go into conservation mode on the way back. Anyways, did some stretching and drank some delicious protein drinks. That's something I have been trying to increase is protein intake. It must have done something because the post-run legs feel good. Better than expected.

Almost 67 miles for the first week back into consecutive running days.
A satisfactory start.

Ok, that is all for today.

Ciao

Hill work and Hernia/Groin

2009-05-21T17:27:00.000-07:00

Good hill work today.
Was warmer outside.
The salt burns the eyes!
Had a few pick-ups on up and down hills while recovering on the flats.
Short PT after. 100 sit, 50 push, 10 pullPlayed some Frisbee after.

Have been doing mucho (more now in comparison to none) stretching after runs and in the evening before bed. The hips have loosened up but the hernia/groin thing still lingers. It's not impacting running. It's just irritating. Charles told me that he experienced pain similar to this. He suspects it is related to tight hips. That very well could be the case. Hence, mucho mucho hip stretches.

10.7 miles
1:28:03
8:13 pace

Easy

2009-05-20T18:07:00.000-07:00

Legs were a little tight so planned and easy run today. Felt good.
Felt better than yesterday by having more fluids. The weather is being quite coorperative, beautiful, and predictable, which makes it easier to prepare.
Breathing slowed the pace today, which was good because it was supposed to be an easy day. Groin/Hernia thing still being a nuisance.
Did light shoulder and leg lifting after.

8.1 miles
63 min.
7:46 pace

Base work

2009-05-19T19:43:00.001-07:00

Faster pace running on flat course.
Run felt good. Breathing was steady the entire time.
Legs and body got tired about a mile from home. It was warm and I was a little hungry. Plus, the legs are getting back into running.
Need to get in more fluids with the rising temps.
Overall, a good run to set base training.

11.5 mi.
1:29:53
7:48 pace

Also, got to talk on the phone with Charles tonight. It was good to hear from him. He is doing well.

2009-05-19T19:43:00.000-07:00

Faster pace running on flat course.
Run felt good. Breathing was steady the entire time.
Legs and body got tired about a mile from home. It was warm and I was a little hungry. Plus, the legs are getting back into running.
Need to get in more fluids with the rising temps.
Overall, a good run.

11.5 mi.
1:29:53
7:48 pace

Also, got to talk on the phone with Charles tonight. It was good to hear from him. He is doing well.

Leg Work

2009-05-18T19:40:00.000-07:00

Got in a steady hill run today at the Arboretum. This place is good for constant up and down hill work. The pace felt great. Didn't push it but kept it steady. 10.7 mi. in 1:32:06
Attempted to do some PT after but bailed due to an unusual lower stomach/upper right bladder area/front hip discomfort. Never had a feeling like this. It's in a very specific spot and yells at me when doing ab work. In turn, I scratched the PT and did lunges instead. I think developing more leg muscles would help with the long runs.

With summer classes starting again there might be some days that running is put on the back burner. I really hope this doesn't happen as training become more consistent once again.

Got an awesome text from Charles today. He had a stellar PT testing today. Hope he posts soon so we can read all about it.

Yes-ter-day

2009-05-15T16:57:00.000-07:00

10.7 around the lake and back.
Felt good except the groin/inner thigh muscles were tight.
Found some new pull-up bars in the park and did 4x5.

That is all.

Slow and Easy

2009-05-11T17:28:00.000-07:00

Same route today but in the opposite direction.
7.7mi. in 65 min. Took the pace much easier.
The legs were quite tight from the two-touch football yesterday.
Good to know those muscles are working again.
The run went by very fast today.

Right now I'm reading a book by Haruki Murakami entitled, “What I Talk About When I Talk About Running”. It's a good read so far. A different approach to writing about running.
On the plane there was a part in the book the Haruki was writing about running a marathon from Marathon. He said it was so hot that he was mad at everything. He was even mad at the cows for chewing grass they way they did. When I read this I laughed out loud on the plane.
Any who, the point is, in his book he says that the best way to stay motivated is to stop running (or writing for him) when you still feel like you want to run more. I did that today. Now, I'm excited to run again tomorrow.
The glorious weather has helped a great deal.

Back Home

2009-05-11T07:49:00.000-07:00

Last time I ran at home was over winter break and it was a struggle.
Yesterday was much different. A great run it was. The legs felt good, the lungs felts good, everything felt good.
Pace went a little faster than planned. Perhaps the excitement of being back and being able to run in a place without having to worry about being shot or mugged helped out.
7.7 in all in 58:30 (7:35 pace).
The goal for the next two weeks is to get in 50 miles a weeks at a easy and comfortable pace. Shake out all the cob-webs and avoid any kinds of -itis that wants to pop up.

Begining a tradition

2009-05-09T22:49:00.000-07:00

Perhaps some of you may recall at the end of last semester, on the day of the very last final, I went for a run. It was a joyous run seeing that a) I was able to run again, and b) it was a fast paced rain-run. This must be something of a tradition because this past Thursday was the last of the semester finals, and once again, a) it was a joyous run, and b) it rained.

It felt good to get back out there. To run again is a good thing. For the next two weeks I plan to run as much as my heart desires, and it's also planned to make these runs enjoyable. Seeing that I'm currently back home it is a nice change of scenery from the big city. It will also be nice to run some good courses.

I hope everyone is well.

Plans

2009-05-01T20:13:00.000-07:00

Not sure where I will be this summer. The job I had has been eliminated. My skills are no longer needed. Even if the economy sucks there is still running.

A beautiful day to run.
Mixed it up. Started at medium/tempo, then took it easy. From then I ran fast whenever, hit the hills strong, and had easy recovery jogs in between. Focused on form today. I guess it pays off.
Felt good. Workin' the heart. Averaged 7:15 miles in just over an hour of running. Just shy of 9 for today.

I plan to gear up the mileage this summer in preparation for http://www.ragnarrelay.com/dc/index.php

I was thinking that just a few of us could run it since there is an ultra category. Perhaps it could be a new record day. Have high hopes. Also, Northface has an endurance 50 ultra a month after the ragnar relay. If training goes well perhaps both can be ran. Having goals helps motivate.

Rain

2009-04-29T17:29:00.000-07:00

Light rain today. 60s.
Ran 6 mi at 7:20 pace.
Felt good. Felt real good.

Salt anybody?

2009-04-27T17:23:00.000-07:00

First run in a week and first warm day. Temps peaked around mid 90s today. Got in a good sweat with hill work. The face burned with salt.
Did the same workout at last week.
Time to start ingesting more water.

Hills felt good. It's that time of year where sleep comes less and studying occupies life. I hope to get in some running.
Have high hopes for summer training.

Hill work

2009-04-20T18:19:00.001-07:00

To the arboretum for some hills.
5 miles total. No watch today.
There was a nice refreshing rain/sprinkle today.
3x4 min. incline with increasing speed each rep.
3x30 incline with increasing speed each rep.
Back home
3x150 sit

That is all.

The Days Just Float By

2009-04-17T18:24:00.000-07:00

Didn't realize that I had not run in three days. Woops. Things must be getting busy.

Gorgeous weather today. 74 degrees. Got in some easy running. About 6 miles all together.
Championships tomorrow. Out steeple chase girl is only one second behind the leading time. She has a real chance to win tomorrow and has an excellent taper week. Let's hope she finds a groove tomorrow.

Ran around barefoot for about an hour on the track and football field. Tossed the frisbee and such. Was a very enjoyable afternoon.

Misunderstand

2009-04-15T17:35:00.000-07:00

def: fail to interpret or understand (something) correctly.

Today it rained.
Practice was scheduled at 4.
I gather my gear to prepare for the rain.
Showed up to practice and the long distance crew didn't want to run outside.
So what did they do? Got in the pool.
I just don't understand.
Avoid running in the rain just to run in the pool? Hmm.

I did a little bit of ab and shoulder work. Ran on the DREADMILL for 20 minutes. It said 1.8 miles. It must be wrong. Sat on a bike and moved the legs in circular motions. Some people call it "biking." I'm unfamiliar with this concept, and I also don't understand the purpose of having a seat jammed right in one's....well, sensitive place.

It seems like a lot of complaining, but it's not.
The weather says 74 and 75 for Friday and Saturday. Although, as we have all learned from Charles's blog the weather channel lies.

No title

2009-04-13T17:32:00.001-07:00

Couldn't think of a title for today. No theme really. Was just good to get a break and run for a bit.

First mile around 7 min. pace.
3.2 easy with the team in the hoods. Almost got ran over by a car.
1.8 mi. in 11:28 to finish. Felt good to maintain a faster pace.

Ab planks after. 2 sets R,L,Center @ 30 sec each.
Then 3 minutes center ab plank.
Headed inside for 5x5 pull, some shoulder work with weights,
and some legs extensions.

Had hummus tonight with some chips. It's delicious.

Reminded Lesson #2

2009-04-10T16:39:00.000-07:00

Don't shave before running. Only after.
Shave before run=burning face.

The head coach decided to cancel practice one hour before it was scheduled to begin, so no one showed up. Damn.
Did 3.1 mile med. in 22:09
An Awesome Pyramid PT that consisted of:
5,10,15,20,25, 25,20,15,10,5 varied push
double amount arm haulers
and 40 sit varied each set

Total:
150 push
300 arm haulers
400 sit
It was enjoyable to change things up a bit rather than doing the standard 10x10. It also seems mentally easier, which is always a nice bonus.

Finished with easy 2 mile barefoot run on the nice-n-cushy field turf.
I might try to include more barefoot running with the nice weather out (74 degrees today).

Warmth

2009-04-09T16:29:00.001-07:00

Beautiful weather today. Just around 65 degrees. The warmth reminded me of two things: 1) drink more water and 2) drink more water.

2 mile wu at steady pace
3x 800 with 400 jog in between
2:53, 2:55, 3:04
1 mile cool down
stretch and soak up some sun

Running plans include faster work and less distance because speed work tends to take less time.

Easy Seazy

2009-04-08T16:37:00.001-07:00

6 easy. Was happy to squeeze in some running. Not much, but better than nothing.
Back to the books.

Morning Run

2009-04-07T05:46:00.000-07:00

Easy four this morning with half the team.

Getting out there this morning reminded me of those early morning summer runs with Blue. Good times.

Mun Dee

2009-04-06T17:15:00.000-07:00

5.25 mi. today.
Not very much but it was nice to get back out there. Warmed up with the team and while they stretched I threw in a 5:50 mile. I was pleased with the time. Focused on technique and form instead of speed. It seems to have paid off since it felt less strenuous than those other miles repeats at slower times.

PT:
10 sets: 15 varied push and 25 varied sit.
Have not done PT in a while and the muscles sure felt it.

Brain workout/ Body vacation

2009-04-06T07:01:00.001-07:00

Headed to Dallas, TX last Wednesday for a four day convention. The days were filled with 8am to 6pm lectures and massive amounts of drinking in the evening. Since I don't drink I got to watch professionals lecture during the day and act like goofballs in the evening. The nights went late and typically got to bed around 1am. Every morning I arose anywhere from 5:30 to 6am to get in a short workout and shower. Needless to say, it was nice to get a full night of sleep last night on a bed rather than a floor.

The brain has been filled with a great deal of information and not it's time to get back into running.

On/Offs

2009-03-30T21:08:00.001-07:00

Was the workout for today.

Started with 2 min on and 1 min off, but the guy I was running with threatened to hurl and pass-out several times. We decided to cut it down to 1x1 min.

2x200 m sprints to feel fast. 29 and 32 sec.

2 sets: 8x10 varied sit. A smaller version of the Bear workout.

Back at it

2009-03-29T13:34:00.000-07:00

To the mall today. Felt good to get back out there. Feel out of shape.
First 2 miles at 6:46 pace. Felt good.
The rest was more for enjoyment.
Stopped a few times to enjoy the Cherry Blossom Trees.
Finished at the track with 6 strides and stretching.

It absolutely beautiful outside. 74, sunny, and a bit breezy. Finally got to run without worrying about getting cold.

In da Mornin'

2009-03-27T21:11:00.000-07:00

PT this morning before the track meet.

4x5 pull (the hardest of the set)
4x25 push
4x50 sit
+100 sit

Felt good to get in some exercise considering I had 4 plates of pasta last night. That's what Charles should be eating, not me.

edentulous • \ee-DEN-chuh-luss\

2009-03-25T16:43:00.000-07:00

meaning: having no teeth.

Time to educate with the word of the day provided by
http://www.merriam-webster.com/cgi-bin/mwwod.pl

Got outside today. 6.7 mi. averaged 8:03 pace. Nothing like what the Duke is knocking out, but it was good to get back out there. The sickness is starting to dissolve. Ran with the team. There were five of us all together. It was fun.
Got the mile time down to 3:09 for a short sprint downhill.
Threw is some strides and 3x 1min. ab planks.

Back to work

2009-03-23T17:17:00.000-07:00

Back to school and getting back to work.
Went to doctor today and got some drugs to help rid of the sickness.

Didn't run much today. Probably a little over one mile all together.
Did get in PT with some of the runners.
5 sets of 10 push and 20 sit
then ran few hills and worked on technique
10x 10 push and 25 sit
25, 50, and 75 arm haulers
50 more sit

Totals:
150 push
150 haulers
400 sit

Ben=1:Sickness=1

2009-03-22T07:48:00.000-07:00

The congestion has gotten a little out of control. I am not dealing with constant pain behind my right eye. If I could only get the knife out of there it would feel much better. I'm going to give into medication and take some. Hopefully it will work.

Did PT yesterday morning with Melissa.
4x25 push
4x50 varied sit

Pines

2009-03-20T10:45:00.000-07:00

Run through the neighborhood. It's a beautiful neighborhood without sidewalks and nice wide roads. The route is hilly and provides a lot of variation.

Had breathing issues this morning and am still dealing with the sickness. The head is terribly congested.

Stopped and did PT every mile. 20 sit and 20 push a total of 5 times.
PT was very easy today.
6.5 miles total at 8:45 pace.

Sick/Central Park/NC

2009-03-19T18:50:00.000-07:00

Well, the sickness lingers. The head is congested and the sinuses are filled. Gross.

Yesterday, ran 5 medium in Central Park. It wasn't as great as I thought it would be. Just past the turn around I was in desperate need for a bathroom. Couldn't find one. It made for an unpleasant second half.

Now, I'm in North Carolina and plan to run tomorrow. I'm excited.

Ben-1 Sickness-0

2009-03-14T20:30:00.000-07:00

I woke up this morning feeling much better, and to celebrate, I watched movies and did PT.

Movies watched:
Iron Man
Fantastic 4
National Treasure
Sicko

PT:
Push: 125, including 10 dive-bombers. Ouch!
Sit: 6x50
Arm-Haulers: 2x75, +50
Lunges: 165

Take that sickness!

The Sickness

2009-03-13T12:37:00.000-07:00

I had a feeling this would happen. With little sleep and mucho work my body has finally given in to the sickness; however, the sickness will not win. The sickness will die.

Two Down, One to go

2009-03-11T18:08:00.000-07:00

One more midterm.

Today, did 6 miles with the team (three of us).
2 mile wu
2 mile tempo 6:00-7:00 min. pace
2 mi cd

It was in the mid 60s. Wonderful weather. Overcast, slight breeze, and a warm sprinkle. I like this temperature.
We also had team pictures today. Does anyone else ever feel like a dork when smiling for pictures?

zoom, outta here

2009-03-10T18:13:00.000-07:00

midterms week=little sleep, lots of study, lots of tired, lots of test, test the brain.

lots of study=stay in school=replace running with study.

back to study.

Ben+Speed Work=Not very fast

2009-03-09T20:17:00.001-07:00

2 mi. wu 13:33 (6:46/mi)
1 mi. 6:03
1 mi. 6:02
2 mi. 14:00

PT:
5x 15 push
5x 25 sit
25 push

15

2009-03-08T19:27:00.000-07:00

It was 75 degrees today. The weather was absolutely perfect. Could not have asked for a better day. Thank you weather man or woman. Thank you for finally giving us a nice day.

Did a 15 mile run/walk. I've noticed that a slow jog makes the muscles very tight, so instead of doing that I decided to walk.

About 6 miles out I found a tree with a nice looking pull-up branch on it and did 6x5 varied pull.
Then, stopped at the turn around, which is the park next to the airport. One can sit and watch the planes land. I sat and watched the planes fly over for 15 minutes or so. It was very relaxing.

A wonderful day for running!

Threezy

2009-03-06T16:38:00.001-08:00

Three easy miles today.
Studies have been keeping me busy. Three midterms next week.
Hence, the reason for staying in tonight and working hard.
Track meet tomorrow. It's supposed to be 70 degrees! Woo!

Woo!

Workout

2009-03-05T21:00:00.000-08:00

Didn't run today even though the weather was wonderful. This week I have replaced running with school work, so it's not the worst reason not to run.

Hit the gym tonight. Oh the legs are going to be sore tomorrow. I can already feel it.

10x10 push and sit, quick draw
8x40 varied sit, half-bear
2x5 pull
Lunges and a bunch of other random weight stuff to work the shoulders, quads, calves, back, and abs.

I hope to feel sore again tomorrow.
Warm weather is upon us.

Bah

2009-03-04T18:06:00.000-08:00

Practice was postponed today and when I showed up none of the long distance runners were there. Oh well. Ended up doing 3x600 with 400m jog in between. They felt pretty good. The air was frigid cold and made the throat hurt. However, when that subsided the lungs felt great. I was please with the times.
Goal times were 2:00 and these were actual times:
2:06
2:03
2:02

Not a lot of running today, but I'm not worried about it.
Still sore from Monday's PT. Woo. I'm pleased with the soreness.

Nebraska has passed the torch (of ice)

2009-03-02T20:22:00.000-08:00

4ish inches of snow last night. It's a nice light snow. Not very good for snowballs. Now, there is a winter weather advisory saying that wind chills might dip below zero. I wonder what the leaves for tomorrow.

The team stayed inside today because sprinters don't run in the snow and none of the long distance people showed up today (they were all sick/studying/class). Instead, I lead them in a super-set. Those who could handle it did 10 sets of 3x10 varied push and sit. The rest did 3x5 with 10 sets. After that we did two sets of fire haulers. There was lots of weakness leaving their bodies and I smiled with joy knowing all to well their pain.

In all my workout looked like this:
half bear: 8x40 varied sit
180 varied sit
100 varied push
5x5 pull
3x1 min ab planks
2x75 fire haulers
3x20 leg (to help with the patella)

A half hour after the workout my arms were still shaking. I hope that means it was a good workout. Have not done PT in a while and it felt good to finally get in a solid set.

Yesterdy=Success

2009-03-01T16:57:00.001-08:00

Out the door at 7am yesterday to finish off mileage for the week.
Ran an easy two and added one more with Leah.
Finished off the week with ~93 miles. There are a few decimal points in there somewhere.

Turns out to have been a good week to get in more miles because a) it's now snowing here and have an expected 6-10 inches by tomorrow, and b) a midterm this week that will be a doozy.

Walking around today the legs feel great. Hoping to get in some quality speed work tomorrow, but who knows, it might just turn out to be several miles of playing in the snow.

Long Run Combination

2009-02-27T20:35:00.000-08:00

AM: 12, 1:44

Headed out this morning only to run into fire trucks, ambulances, and police cars. Not sure what happened but they were in a rush somewhere.
By time I got back from the run a bunch of fire fighters were playing football on the field. Now I understand why they rushed here so quick.
Legs a bit sore. Slow pace. Wonderful weather.
Even though it was really windy the temperature was great.

-----------
PM: 11.5, 1:43

Overdressed a bit tonight. Felt good to sweat again.
Legs were tired.
Only have 3 or so miles to go tomorrow morning to reach the goal of 92.
Been a good week of running. Had to really squeeze the schedule tight to fit everything in.
First track meet tomorrow. We'll see how it goes.

Legs are sore. Good feeling after increasing the miles. Let's me know they are still there and alive!

Mollusks

2009-02-26T17:48:00.000-08:00

Slept in this morning and ran this afternoon.
Felt good to sleep in.

It was perfect weather outside. 50 degrees and no wind.
Ran down by the Potomac river and discovered thousands of open mollusk shells. Not sure if there were clams or oysters, but Melissa thinks mollusks is a better term to use. Picked some up and put them in my pocket.
Ran with music today which I rarely do. It was quite enjoyable and helped me push the pace.

After, went to the athletic trainers to check out what the numbness might be coming from. He said the right patella was off tract a little bit and should work on strengthening the "inner" quad muscle (not sure of the anatomical name. I bet Anton would know). I think it's just because the outer quad is very tight that it's pulling the patella off tract. Bad news, the neuroma on the left foot was quite irritated today and at one point thought I would have to cut it short. Hope that the new shoes will resolve this issue.

Overall, a good day of running.

Double Dip

2009-02-25T20:57:00.001-08:00

Woke up a little late this morning. Was still tired this morning. The weather was much nicer.
Headed out at 7. Easy 5 in 43 min. or so.
Back early enough to get in some breakfast.
Headed to class, ate lunch, went back to class in the afternoon, then ran again.
Another easy 5 this afternoon with the team. They did on/offs while I ran around and "judged" their technique.
First meet is this Saturday. A little nervous. Don't feel like I've pushed them enough. Although, one of the sprinters puked up blue Powerade. There was a lot. I bet he won't be chugging Powerade before practice next time.

Good news. The legs felt much more looses today and only felt heavy when I joined in a few of the "on"s.

Still on track to reach the goal, but will have to get in more miles before Saturday since we will be at the meet all day.

Full Day

2009-02-24T19:25:00.000-08:00

Here's the run down for what happened today:
woke up 6am
out door by 6:30
ran 5 mi. in 44:32. legs still heavy and tight.
numbness is back
ASL proficiency interview
quick breakfast and chatted with Melissa
clinic
back home to change
out again for 5 more in 41:29
it was hard to keep the pace around 8 min. miles
quick shower, sandwich, and change
clinic again,
dinner. had delicious fish. mmmmmmm
class
class
home.
peanuts, talk, post, peanuts, SLEEP!

Happy to get in the miles today. Yesterday I really doubted that I would follow through with the morning run, but I did it! After getting up every though I had searched for an excuse to get back into bed. I ate a PB sandwich with my eyes half-open.

Tomorrow will be a little less busy with class. Hope to get in a few miles in the morning the some sort of afternoon workout as well.

Good news, it's supposed to be warmer tomorrow!

Busy as a Bee

2009-02-23T17:30:00.000-08:00

Going to be a busy busy week trying to squeeze in more miles. Tomorrow's plan is to rise early, get in an easy 4 or 5 then get in another 4 or 5 during lunch.
Tomorrow is the busiest day class wise. Let's hope I make it through without falling asleep.

Today, woke up at 6 a.m. and hit the alarm until 7. Got out the door at 7:30 and did an easy 10 in 1:27:00. The legs felt very heavy today. Does not seem like a good sign when it's Monday and the legs already feel heavy. I was hoping the afternoon run would loosen up the legs and feel better. That didn't work. Managed to get in 7.25 miles while the team did mile repeats. I just ran the warm-ups, cool-downs, and in-betweens with different people. Was in the lower 30s today and felt like 17. Wind 16 to 25 mph. The wind is quite annoying and forecast says it's going to be just as windy and even colder tomorrow.

The legs are still very heavy. They feel tired going up stairs and are very tight. I did some stretching today as well hoping that would help. Let's hope the legs adjust and improve throughout the week rather than decline.

Am satisfied with mileage for today. On the right pace to reach the goal.

Total:
17.25 mi.

Long

2009-02-22T16:46:00.000-08:00

Inspired by The Duke I decided to go long today.
Went to Regan Airport. Looked at the Garmin at the turn around and thought it said 9.99 miles. Really, it must have said 7.99 mile and my math was off. I just figured I had some stellar mile times in there. Turns out I was just slow.
Total:
17 mi. in 2:32
First half in 72 min.
After, did very short PT because I ended up getting bored and cold.
It was 28, windy, overcast, and drizzly for a little bit.
10 pull, 50 push, 100 sit, 50 fire
Stretch!

I think Abby was right with the cold weather/tight muscle hypothesis. After yesterday's stretching and the short pre-run stretch today there was no numbness in the leg. Hoo-ray!

Numbness and Tingling

2009-02-20T16:35:00.000-08:00

The wind is not enjoyable.
A little over 10 mi. total in 1:23. Just over 8 min. average.
Threw in a down hill sprint to see how low the Garmin would read. Got it down to 3:31. Now if I could only hold that pace for a mile or so I would be a much faster runner.

The past two days, just after two miles or so, the right knee goes numb, and if I continue the numbness spreads up into the quad. It is a weird feeling. After stopping for a bit the tingling starts just like when one's foot or limb falls asleep. After a the feeling returns my stride is off and the is an extra bump when I plant on the right. Biofeedback from the right leg has stopped and it takes a mile or so to get back into a rhythm that feels somewhat normal again.
Not sure what this is, but I sure hope it goes away.

Wonder if it has any connection to the legs feeling tight. Did lots of stretching afterwords.

AM Swim

2009-02-20T05:37:00.000-08:00

With the team this morning.
Today we had five long distance runners. Woo!
Did some form drills in the water then aqua-jogged for a half-hour.

That is all.

Squeeze

2009-02-19T20:24:00.000-08:00

This weeks mileage did not go as planned.
Looks like it's going to be much less.
6.6 mi in 57:37 on full stomach.
Right after lunch, in between classes.
It was 28 and ridiculously windy today. The wind really killed the mojo.
Wind wind go away.

Speed Work

2009-02-18T21:06:00.000-08:00

2 mi wu (7:20s)
stretch
1.5 mi repeated wu
4x400m with 2 min. rest in between
4x300m with 2 min. rest, 100m jog
1 mi cd (10:00)

400s right around 80 sec. Legs were tight. Have not done speed work in a while.
Was hoping to feel fast with the 400s but did not. Focused on form. Legs died before breathing (although it quickly caught up).

NC Weekend/Awkward Lungs&Heart/New Shoes

2009-02-16T21:07:00.001-08:00

Took the weekend off and escaped from the city. Went to North Carolina. Absolutely beautiful area. Tall pine trees all over the place. Would have been the perfect place to run. Hope to go back and get in some very enjoyable miles there.

Here's today's run info:


Monday February 16, 2009 Add Workout!	Running - Medium Run Jefferson Memorial 9:00am Edit Workout!	11 miles 00:00:00	Shoe: Saucony Omni 6 (V) 388.7 miles on shoe
	2.2 wu 17:01 3.14 medium 24:08 3.24 medium 24:01 2.43 cd 22:01 Lungs felt closed and struggled for air. Heart was beating much harder, not faster, but harder than normal. Abnormal feelings this morning. The effort for the two medium runs did not reflect time. Something was off today.
	Running - Hills Campus 4:00pm Weather: 32 Edit Workout!	3.7 miles 00:00:00	Shoe: Saucony Omni 6 (V) 388.7 miles on shoe
	.5 wu stretch 1.5 mile easy 10x hill repeats 1.7 mi cd breathing felt better today. PT after. 10x10 quick draw push/sit 2x80 varied sit "baby mammoth" 75 fire haulers 4x max pull: 8,5,5,4

Aimed to get in more miles this afternoon, but the PT made up for it. Pull-ups were difficult today.

After this morning's run the second toe on the right foot felt a little funny. After some investigation a small blister was discovered. With 380 miles on the shoes and a big hole in the toe of the right sock I figure it's almost time to get some new shoes, and maybe some socks also.

Beginners Mistake

2009-02-12T17:05:00.000-08:00

Woops. Made a mistake and ran right after lunch.
The GI tract was not please with this decision.
The first half was slow so things would stay down.
The second half had to stop and walk for half-mile to keep things...well. Let's just say I could have used a bathroom.

The run left the stomach feeling disgusted the rest of the day.

This leaves me with a question. Would you rather run hungry or full (considering just right is not an option)?

-----------
Went to a restaurant and hung out with some school mates. They decided to take a cab home. I decided to run. Who would arrive first? I would always choose the runner.

1.5 miles in 9:51. Not the fastest time but not too shabby for street clothes with my phone, keys, and other junk.

Ended up arriving at the front door 15 seconds before they did. I waited there counting my cash. Suckers. Guess who just saved $3? That's right!

Tuesday and Wednesday

2009-02-11T19:15:00.001-08:00

Late run last night so not posting until today.
I decided to stop counting how many people say hi because the numbers were too depressing. Today absolutely 0% of the runners acknowledged back. That's too depressing for a run.
However, last night I saw two hardcore runners. They had packs on their backs and were working their asses off. I actually had to catch up to one of the runners and say, "hey man, you dropped your ass back there. You must be working it off."
Here are the stats from yesterday and today. Too lazy to write it again. Thanks copy and paste.

Tuesday February 10, 2009 Add Workout!	Running - Easy Run Arlington 8:15pm Weather: mid 50s Edit Workout!	14 miles 01:56:00 (8:17 min/mile)	Shoe: Saucony Omni 6 (V) 349 miles on shoe
	Beautiful outside. Wonderful night for a run. Legs and breathing felt great. Everything matched. Wonderful fun.
Wednesday February 11, 2009 Add Workout!	Running - On-Offs Track & Mall 4:15pm Weather: 72 Breezy Edit Workout!	11 miles 01:26:00 (7:49 min/mile)	Shoe: Saucony Omni 6 (V) 360 miles on shoe
	The weather was even more beautiful today. Actually got a little warm during the run. The shirt almost came off, but then again, I don't want to get shot. Finished with 80 sit-ups. 3x 5 min on 4 min. off with the mid-distance runners. Hit a 5:39 pace during one of them. Finished off with 7.5 mile easy run. Threw in some more short bursts just to test out the Garmin. It tells the fastest pace that one has ran. Going full-out down hill and got the pace down to 4:39. Felt good to float; however, I could only hold it for 20 seconds or so. The legs were a little tired today after the speed work-out. Otherwise another great run today. Almost time to order new shoes.

Running can=Happy

2009-02-09T08:15:00.000-08:00

Absolutely perfect weather for running. Sunny and beautiful.

Medium run today. Felt the work in the lungs.
Focused on efficient form and breathing.

Slightly euphoric after today's run. Heart beat slowed, the sun warmed my face and the breeze cooled the body. A+

Splits:
3.21 mi., 23:11, 7:13/mi. pace
3.21 mi., 23:00, 7:09/mi. pace

---------------
Afternoon. Planned on 4 but as usual plans changed.
.5 mi wu
2x800 repeats. Right at 3:00.
Only one runner finished four sets. The other died.

DON'T GO EAST!

2009-02-08T08:17:00.000-08:00

Did a run'about today. Headed East.
What did I learn from today's run? Do Not Head East!

Had my pack on full of supplies and it was hot so the shirt was off.
I started getting weird looks from everybody. Some guy started yelling at me from across the street. I thought, "what the hell is going on?" Another guy by the bus stop warned me and said, "hey champ, you're going to want to put a shirt on," in sort of a tone that implied a "do you know where you are?" Apparently I was in the wrong neighborhood to be running through.
Ended up hopping on the metro because I didn't feel comfortable with all those looks and I was lost. Took the metro to an area that I knew and headed to the mall. There were many people out and the weather was gorgeous!
Ended up cutting the run short because I got bored. Didn't want to keep going and fry myself.
Next time I'll try heading South.

Total run: 14.65 mi. (yes, .65 because that's what the garmin said)
Did a short PT after because I hadn't done it in a while.
Rotated between pull, push, and sit.
pull: 7 regular, 5 wide, 7 and 7 mountain climbers, 7 reverse
push: 5x25 varied
sit: 5x25 varied
3x1 min. ab planks

Push-ups were the most difficult today. Should have done more abs. Pull felt great.
Shoulders little sore from yesterday. Must have been from carrying around the bag.

Next time I'm heading South!

Top Ten Run

2009-02-07T09:37:00.000-08:00

Very enjoyable and adventurous city run today. Felt terrific after today's run. One of best runs in a long time. Champ it was. Champ.

Here's a quick run down of what I saw today:
A Russian guy with a hat
Hundreds of girls wearing boots (seems to be the trend)
I accidentally scared the crap out of one girl. She screamed and froze in place. I think she thought I was going to rob her. Her friend just laughed.
Saw Ted Kennedy being interviewed by a whole bunch of suites outside the white house.
Saw the DC Fire Dept. find a dead guy in the middle of a small park who turned out not to be dead. Just passed out.
A bus driver eating Chinese food.
Girls in bikinis. They were inside some sort of store something or other. Perhaps a tanning salon or something.
And little sonny williams who had better get his ass back home because mom was yelling for him.

A fantastic run!