Best run of the week
By Kevin | August 20, 2011
This week’s best run was a quick, after-work, trail jaunt on Wednesday with my friend and supervisor. It was much hotter than we realized, and we both were apparently more stressed than we knew, judging by our unplanned gusto with our pace. We took a new route from work, and landed on a great trail through some farmland with some open views. Good intensity, good work de-brief, good run!
4.3 miles in 40 minutes
~9:20/mi avg. pace
Includes 30-sec walk breaks at each mile.
Fastest mile was mile 3 at 9:06 (with 30-sec walk).
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Sunset flow
By Kevin | August 7, 2011
Had an awesome run tonight! Since I didn’t get my butt out the door this morning before the day got hot, I ended up heading out at 8pm, after a nice birthday celebration dinner at our neighbor’s house. Maybe it was the cupcake dessert, or the pulled pork BBQ…I don’t know. But it was an effortless run full of joy!
When I headed out, the sun was just setting over the mountains, and the air was cooling off nicely. I quickly made it out of our neighborhood and had my feet on the trail at mile one. I was struck by how quiet it was, and I was enjoying the golden hour of magic light just after sunset.
My belly felt a bit full still, but not uncomfortable, as I headed past the first farm and their horses. It was starting to get dark quickly, but it wasn’t difficult to see. The moon was already up, and it was brightly casting shadows. As I rounded the first of two lakes (reservoirs, really), I was almost startled by how quiet it was. A formation of geese glided over me, not far above, and they drifted slowly onto the mirror-lake next to me. The sound of their water-landing was the loudest sound I heard for several miles. That was when I noticed that my feet were landing lightly and quietly. I was in a good groove and didn’t know it!
The run continued in the dark, but with bright moon and stars, and the sounds of coyotes making me a little uneasy at times, but they were beautiful to hear. I was totally in the zone, tuned in deeply to everything. I was seeing bats, frogs, a huge owl watching me from a nearby branch, and hearing every little twig and grass shuffle off the side of the trail as critters took cover.
What a great way to start the week!
Run data:
8pm, 85-degrees (73 at finish)
8-miles in 1:26
10:47/mi avg
Fastest mile was mile 8 in 10:05
Felt light, easy, and relaxed, like I could just keep on going. Haven’t felt like that on a run in quite a while! Had an apple w/peanut-butter, a banana, and lots of water upon my return.
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Waukesha running
By Kevin | July 8, 2011
Well good morning, Waukesha! Visiting our friends, the Weavers, I enjoyed the altitude benefit on our first day out of Colorado, and cruised through a relaxed 7-miler this morning. It was a nice and cool morning, and wasn’t as buggy as I had anticipated. Their neighborhood offered up some significant, but gradual, hills. It also was a very green and shady run. Here’s the training journal info:
5:45am – RHR 62
7.08 miles in 1:15 for a 10:40/mi. avg.
No breakfast, glass of water right before. Slow and easy start (walked several minutes) and used Galloway walk-breaks at each mile for about 60-90 seconds. Felt a bit clunky to start, but found rhythm after 3-miles and settled in. Shortened and quickened strides on uphills, stretched out a bit on downhills. Cool down walk for about 10-minutes. Banana and water upon return. Breakfast within 45-minutes after.
Lap info:
1- 12:32
2- 10:43
3- 10:29
4- 10:30
5- 10:07
6- 9:53
7- 10:09
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Zermatt marathon?
By Kevin | April 10, 2011
Back from an outstanding, yet quick, Spring Break trip to Zermatt, Switzerland with my two younger brothers. We had a great time skiing, eating, and hanging out.
Walking through Zermatt, my runner’s-radar was picking up some vibes: epic trail runs, old-town street runs with no gas-powered cars allowed, stunning views, friendly and enthusiastic locals…
…seems like this would be a great place for…and there it was. It emerged around a corner, proudly hanging across one of the main alleyways. A simple banner announcing the Zermatt Marathon.
I know, I know…I still have 41 states to go on my 50 states challenge. I shouldn’t be getting ahead of myself right? Although, marathons on every continent would be a nice follow-up, no?
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NYC bound!
By Kevin | February 4, 2011
It’s official! After my first attempt 4 years ago, I’m officially accepted into the New York City marathon this November! I’ve been denied a spot in the lottery 3-times prior, so this was my guaranteed entry year!
Now, my last marathon was in May 2009, and I haven’t run at all since August 2010. So, I’ve got some real work to do in order to prepare. I’ve always thought that I wanted a new PR in NYC, regardless of my current PR. I’ve got the calendar-time to put in the work. I’ve got the experience of 9 previous marathons, and the training journals to review. Most importantly, I’ve got the support of my family and friends. So, tonight, I’ll spend time creating an initial draft of my new training calendar.
Sunday morning, I’m out the door to break the ice, and run whatever feels right. My success will be just to get out the door, and start re-building the solid training habits I had before.
NYC, here I come!
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Torn quadricep update
By Kevin | October 21, 2010
Been nursing a torn quad for quite a while now. It seems like this won’t go away. I finally went to the doc, and will begin physical therapy. However, the advice is still the same old “let pain be your guide”. I first pulled it playing soccer back in August. I gave it about 3 weeks off, tested it slowly, then played some gentle soccer in week 4. The next week, again, it felt good, and I played a normal first half without giving it much thought. A drool-worthy thru-ball sent me on a sprint just a few minutes into the 2nd half, and WHAM! What was a mild pull was now a significant tear.
That was in September. It has been about 5 weeks, and I tested it again with a “gentle” game of indoor soccer in a new adult recreational league with co-workers. I resisted any urge to sprint, make quick cuts, or try to rocket a shot off with my left leg. I had it wrapped up for support, and I warmed up well. As a conservative “test”, it went well, though I was sore the next day, likely from favoring that leg subconsciously.
I’ll give it another go this weekend with our second game and see how it goes! Physical therapy will have to wait until I can create some space in my work schedule.
Can’t believe I just wrote that. What happened to my mantra of “health first, work later”? Time to recalibrate the priorities.
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Back to School, Where’d Summer Go?
By Kevin | August 30, 2010
Hard to believe it’s been so long since my last post here. My first “summer off” since starting my new job has been a blur. However, it’s been a marvelous, rewarding, and full summer blur. Unfortunately, it wasn’t full of much running. I’ve been sporadic at best, with a pattern of several days off punctuated by some really great runs, and followed up by weeks of non-running, before wrestling myself back into it. Thoughts of a marathon this October or November seem a bit more risky now, especially as I sit here with a huge bag of ice on my left quad thanks to a soccer injury.
Soccer has been fun lately, as I’ve joined an adult league team in Boulder as a free-agent. Those of you who know me might be surprised to hear that I’m not playing keeper, but an attacking midfield role instead. I see it as a return to my soccer roots, since I didn’t play goalkeeper until late in high-school and then into college. It has been fun to bring my understanding and love of the game back onto the field, and to learn that I’m still able to contribute and be creative. Still, being out of “soccer-shape” means that my vision and my brain are not exactly being backed up with real-life execution on the field. My first touch on the ball has been downright embarrassing, although I’ve compensated fairly well with a couple of goals and assists sprinkled across our first three games.
It’s funny…playing soccer again definitely makes me want to regain my soccer-ability…but it makes me want to get back into running consistently again even more. So…we’ll see where that takes me, but now I’ve put it out there for all to hear: the goal is to get out the door at least a couple times a week throughout September, with some short and mid-distance (5-10 mile) runs, and then see where that puts me.
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School’s out, running’s fine, bugs are annoying
By Kevin | June 2, 2010
Tonight’s 5-miler was a good one, finished in 46-minutes for just over a 9min/mile average pace. I was treated to a stunning sunset over the Indian Peaks, viewed across a lush green panoramic open space area for much of the run. Then, I followed it by 35-minutes of yoga, really working my core and hip flexors. However, the run tonight was marked by one very new (and very gross) experience. I inhaled a bug.
Now, that by itself is not new. I’ve inhaled bugs before, spit them out, and moved on. Tonight however, I was treated to a big fat bug of some kind, and it took aim on my epiglottis! You know, the little hanging “punching bag” thingy in the back of your throat?…that thingy that, when touched, can initiate an all-systems-reverse gag-reflex?…yeah, that one. To make matters worse, this bug had the precision of a U.S. guided missile. And, when I say precision, I mean it just simply nailed its target…hard…then stuck there, seemingly hanging on for life.
My first reaction was a combined cough/gag/spit with a loud “gahrgh!” followed by some expletives. That was all shortly followed by my dinner spread across the trail. And that, in turn, was followed by a solid mile’s worth of gagging, coughing, spitting, and several near encounters with more of my dinner. I just couldn’t shake this thing outta my throat. It was disgusting. And yes, I kept running through all this; I was NOT going to let this stupid (yet precise) bug ruin my run on a great trail, along a perfect meadow, backed by snow-capped peaks, anchoring a breathtaking sunset. So, eventually, I induced my own state of temporary amnesia, and moved on. Yet, now that I’m home, and writing about it, I can’t say the sensation is totally gone yet. Blech.
This is the first week of “summer” since our students finished up last week, and the pace has changed significantly. I’m sorta thinking about making my commute to work a running commute. It would be just over 9-miles each way. There’s a staff bathroom (with shower) right around the corner from my office. There’s also a kitchen where I could get some post-run replenishment. Of course, I’d have to run with a backpack to have some clothes ‘n all when I got there. That would be a new thing I’d have to get used to. But, it might be worth trying during June, when my schedule (and my dress code) is flexible.
So, do they make “bug-deflectors” for runners?
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3 Predictors of Intensity Errors
By Kevin | April 27, 2010
Well-rounded training needs to have a balance of duration (how far, how long), intensity (how hard), and frequency (how often). For me, there are three consistent predictors of intensity errors (going too hard, or not hard enough) in my training: 1) stress, 2) weather, and 3) ego.
Stress – the stress levels have been high for a while, and generally consistent, with some poor stress management on my part to make matters worse. Immediately before my run, I my patience was being tested by two cranky kids who were manipulating the bedtime routine, which had already started out later than it should have been.
Weather – it’s springtime in Colorado. Days are warm and sunny, evenings cool, and everything is greening and blooming. I can’t help but feel “up” and energized when I’m outside.
Ego – I’ve had the fortunate track record of being able to jump into a new training routine rather suddenly, with gusto, despite significant time-off from running. The last time resulted in a decent marathon finish on just a couple weeks of training, so my ego and confidence is probably more elevated than it should be. I know that can really get me into trouble.
Today’s training run was to accomplish the “quality, not quantity” purpose of my training for Missoula. I set out after the kids were in bed, and it was past sunset. It was still warm outside, though I knew the temp would drop quickly once I was out there and it got dark. My day as a whole wasn’t exactly stressful, but it was full, and the last hour was definitely stressful. It seems the bedtime routine with the kids has been becoming more and more stressful lately.
I also spent about an hour playing soccer with my 4y/o son Garrett, as well as his friends next door. It served as a good warmup, so I was confident I could just jump right into my run after the bedtime routine (which was almost immediately after soccer).
Needless to say, I soon found myself running a 7:30 pace, feeling good, pushing it…before my brain kicked in and I had already gone about 4 miles at an overall average of 8:30 pace. My previous training pace was around 10min/mile. Plus, my training has been anything but consistent this year. I’m running on a weak base, and I should know I’m susceptible to injury if I do too much too soon. Duh.
I got lucky tonight, I think. The run felt good, although 30-minutes after I was done, I found myself sneezing and wheezing…a sure sign for me of too much intensity too soon. On a scale of 1-10, I’d rate my exertion level at an 8 for tonight, but it was probably too soon. I fully expect to see my resting heart rate to be elevated tomorrow morning as a result, with my body still working to recover.
Lesson learned…hopefully, the easy way…I guess I’ll have to wait to see how I feel in the morning! Rest day tomorrow, and maybe an easy recovery run on Thursday.
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Itching to Go!
By Kevin | April 25, 2010
This morning was my first training run aimed for my next marathon: Missoula Marathon on July 11th. Although I haven’t taken the all-important step of registering for it (yet), simply to have it in my mind made a difference. With the sun out, warming things up, after several days of Spring storms (LOTS of rain, wind, even snow), I was itching to go. Literally.
This was a new phenomenon for me. My legs actually felt itchy. Weird. Anyway, it was a good run to begin the focused build-up to Missoula. I’ve got 11 weeks, and I need to be focused on quality, not quantity, because I haven’t been running consistently at all. My last marathon was almost a year ago now (New Jersey in May 2009).
Today’s run was a conservative 10k on the trails and around Erie Lake. A long warm-up and long cool-down bookended the 10-min-mile pacing with brief walk-breaks at each mile split. As usual, it wasn’t until around 4-miles that I felt like I was “in the groove”. Until then, my chest, shoulders, and neck were noticeably tight, and I kept focusing on relaxing. It’s as if my body knows when I hit that 4-mile mark, and everything settles in.
Now, off to Waneka Lake with my kiddos to play and ride bikes!
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