Pre-Dawn 4 miler: 9/15

For other people Thursday morning is just garbage day -- get up early, take down the trash and recycling.  For me, it is the day that I get up early enough to run before work.  There is a practical reason why I force myself to run in the morning on Thursday, which is that by finishing my run before 7am, I give myself a full 48 hours of rest between the end of my run on Thursday and the start of my run on Saturday.  Aside from the practical nature of this run, I really enjoy getting up before most of the city is moving and hitting the streets.  I've spoken many time on the blog about how peaceful it is outside at the time of day.  But, it goes  deeper than the peacefulness of city and the morning air.  I have actually begun to enjoy the process of getting ready the night before, waking up early, making coffee before Hiroko or Basil (our cat) have moved.  My Thursday mornings feel more like a ritual than a routine and are something that I've begun to take a certain degree of pride in.  I've never really understood the value of routine or ritual, but I am beginning to understand the appeal.  This Thursday's run was a short 4 miler and nearly over before it really got going well. 

4 mile in 40:02 for a 9:53 pace.

1 9:51
2 9:51
3 10:19
4 9:37

Digging Deep 900: 9/14

I am halfway through my 10 week Half Marathon Program, and I have maintained a pretty even level of enthusiasm for both my runs and my cross training.  I've been doing more cross training than might seem necessary for most people.  But, following a summer that saw me spend more days in the Doctors office than the gym.  I need to hit the cross training hard.  Wednesday, I was having a bad mental day when it came to the gym.  I was physically pretty tired, but mentally, I had no energy for the gym.  I just wanted to lay on the floor and whine about how tired I felt.  However, I force myself to attempt a 900.  the first Round was gad awful and had me regretting my stubbornness with each rep.  After the first round, I though about calling it a day. 

But as I sat on my mat sweating, I began to think about all the times that I had given up on a workout like this and how I had always regretted it later.  So I picked that thought of didn't make me puke and did them.  25 crunches later, I looked at my list saw 50 Push ups and said to myself, "FUCK NO!"  "How about 10?"  So after 10 pushups I said to my self "How about 20 dips?"  The reply came quickly, "Fine! But still, FUCK YOU!"  After the dips, I thought, ok, what about 10 more push ups?  The response, "Fine, But you're a Dick!"  And so I went on like this, digging deep and cussing myself until I had completed the second round of 300 reps.  By the end I was happy that I had pushed myself to go father than my mind wanted to go.  I couldn't push forward into the third round, but on this day I had done enough. 

The 900

5 laps
20 dips
50 Push ups
25 Bicycles
25 Side Lateral Crunches (each side)
50 Supermans
15 Russian Twists 6lb Ball
10 Pull ups (assisted)
50 Arm Extensions
25 Flutter Kicks
25 Standard Crunches

Three for Tuesday Victory Run: 9/13

I took vacation on Tuesday because I knew that I would be staying up late to watch the Raiders on Monday Night Football.  Yes, I am that guy.  I love the Raiders and there was no way I was going to miss any part of the season opener nor did  want to go to work after staying up until well after 1am to watch a football game.  Also, Tuesday was Hiroko's day, which meant that we could spend the day together, so it was an all around win win!

I waited until the evening to get my run in, which was a quick easy three miler.  The only thing really eventful about the run was just how uneventful it was.  I felt really good.  My legs felt fresh and breathing was good.  I am still hesitant to say that I am back to normal.  However, it is undeniable that I am improving.  This run was also fueled by the sweet thrill of victory because the Raiders came through and beat the Broncos like a bunch of rented mules, which always makes me happy.  Granted, it wasn't as bad as the drubbing they gave them last year, but a win is a win!

3 miles in 29:19 for 9:42 pace

1  9:55
2  9:50
3  9:22

12 Days of Christmas: 9/12

After the Great 8 on Sunday, I wanted to run . . . mentally.  Physically . . . I was happy for a cross training day.  I could have run, but it just wouldn't have been wise in the slightest.  I went back to the 12 Days rather than attempting a 900.  Training for the Half Marathon has put a much needed goal out there for me to focus upon.  I have even gotten to the point where my cross training days are somewhat enjoyable.  Granted cross training, for the runner, has the same effect that a doses of methadone does for a heroin addict. It can stabilize patients by mitigating opioid withdrawal syndrome but it can't get you high . . . at least not in the same way!

12 Days

1. 30 Second Planks
2. Lap around the indoor track (1/15 of a mile)
3. Fire Hydrants
4. Bird Dogs
5. Push ups
6. Bicycles
7. Dips
8. Side oblique crunches (each side)
9. Russian Twists (with 6lb weighted ball) 
10. Hammer Curls 12lbs weight
11. Flutter Kicks
12. Triceps Curl 12lbs weight

Great 8: 9/11

Sunday, I had my best run by far since July.  I am down to taking an inhaler once before bed and that is it.  I ran the greenway past the I-440 footbridge and into the NCMOA art park for the first time in a long time.  More importantly, I followed the greenway past the museum and headed out towards Umstead for the first time.  Eventually, this out and back course will extend all the way into Umstead when I reach 10 to 12 mile long runs, and I'll no longer need to drive to the park on Saturday mornings.  Being able to run this course was unimaginable to me a few months ago, but now it is just around the corner and I am pretty excited about it. 

As for returning to the Art Park, I was really dreading the hills of the greenway as it went through the art park, but once I began running them they were nowhere near as bad as I thought they would be.  The hills that I encounter in Umstead have relegated the hills of the Art Park Green was to to a state of manageability even when they come up at the six and seven mile mark.  I did begin to struggle on this run at the start of mile 8, but right then It's a Long Way To The Top (If You Wanna Rock N' Roll) by AC/DC came on my I-pod and powered me through most of the last mile.  Thank yon Bon Scott! 

Since my long runs have begun to cross over the 1 hour threshold I have begun to take GU at the 45 minute mark, just is I will for the Half Marathon.  I am trying to find a flavor that appeals to me and have tried Mandarin Orange and Lemon Sublime, which were serviceable at best.  The Gu wasn't too bad but the sticky pasty feeling in and around my mouth after fueling will need to be delta with better.  Urgh!

8 miles in 1:27:08 for 10:53 pace.

1 11:14
2 10:25
3 11:10
4 10:29
5 10:25
6 10:59
7 11:44
8 10:37

Oh . . . and since Hockey season is only a few weeks away here is a video of my favorite player the Great 8

Stephen Siller Tunnel to the Towers Run Wake Forest NC (Non) Race Report -- 9/10

On Saturday, I ran in the Tunnel to the Towers in Wake Forest.  I am going to forgo my usual race report for this event.  Instead, I have embedded a video of some of the Fire Fighters running in their fire gear and a piece from Oprah on Stephen Siller.  I'll just say that I ran well, better than expected.

Thursday Morning Where is the Bathroom 4 miler: 9/8

 I won't get into all of the details, but this run was rather uncomfortable.  Let's just say that leftover for dinner corn soup is never a good idea if you are planning a morning run!  More than enough said, right!?!  I left the house feeling fine, dreaming of a nice, peaceful predawn run.  I was sore from the my workout the night before, but that was to be expected.  However by the half mile mark, I began to feet that things were amiss.  But, since my morning running window is rather narrow before work, I pressed on.  By the mile mark I just wanted to any sort of semi-private facility, but no dice, so I just toughed it out and finished a miserable not fit for polite conversation run.  Luckily, I was able to make home in time to save myself from public incontinence, which is good because avoid public incontinence is pretty much the main goal of my life and the lowest bar by which any day can be measured.  Really, think about it, no matter how bad a day you're having if a the end of the day you can say "at least I didn't mess myself."  There is always at least one positive you can find.

I did 4 miles in 42:01.58 for a 10:20 pace.

1 10:50
2 9:53
3 10:27
4 10:16

The 900: 9/7

I changed up my cross-training exercises a bit due to some soreness in my calf that was most likely the result of poor form on my squats and leg raises.  I tend to have sloppy technique on those exercises and right now is just not the time to be getting leg strains, so those exercises are out.  I chose to do a 900 on Wednesday because would need and extra rest day this week for a race on Saturday.  The 900 is  packs more of a punch than the 12 days workout, which is why I decided to do it.  The workout went well, but left me sore for a few days.  Once again I did not hit the 900 hundred reps and only reached 600 hundred in an hour:


900

5 Laps
20 Dips
50 Push ups
25 Bicycles
25 Side Lateral Crunches (each side)
25 Fire Hydrants
25 Bird Dogs
15 Russian twists (6lbs weighted ball)
10 Pull Ups (assisted)
25 Standard Crunches
50 Arm Extensions
25 Flutter Kicks

I completed two sets.  My Pecs hated me!  Here is another of my favorite running songs.

Running Between the Storms: 9/6

Hiroko and I went for a run to the footbridge together on Tuesday and the weather was amazing at the time of our run.  Thank you September -- You are quickly becoming my favorite month!  The morning had been full of crazy thunderstorms and more were expected that night.  However, other than having to dodge some goose poo on the Greenway was clear of water or debris.  This run was by far the best run I have had in months.  My legs felt solid other than a little tenderness in my heel, which I think was more related to my workouts than any effects form the Levaquin.  Earlier in the morning, I got caught in the rain while I biked to work and wanted not part of any more storms, so Hiro and I decided to run at our own individual pace because she was feeling a little tired from work.  I, on the other hand, was feel fresh as a daisy.  In fact my run felt as close to a normal run as I have had since getting sick.  I am hesitant to get overly encouraged by this one run, but the improvement is at least note worthy.  Hiroko on the other hand did not have a great run due to a nasty side stitch that forced her to walk for part of the course.  But, true her stubborn nature she tacked on the distance she walked to the end of her run!  When all was said and done, the weather for this run was just about perfect and made for a very enjoyable evening jaunt.

3.0 mile in 29:16.64 for a 9:44

1 9:44
2 9:37
3 9:52

Waxing Philosophical Over Seven Miles: 9/4

 What portion of your run holds the most meaning for you?  Is it the portion of your run that's tip toe through the tulips or those hard slogged miles that reveal you inner true grit?  It may sound odd, but the one largest, single, undeniable truth that running has revealed to me about myself is that deep down at my core -- I am an optimist.  The sun may not be shinning today, but it will tomorrow or the next day -- that's me.  I never knew it, was clueless.  I always thought of myself as this jaded, sarcastic, smart ass, who love to make snarky. dry-witted remarks.  Prehaps those notions were just a by product of my Cancerian complexities, Generation X upbringing, or too much Grunge Music (Stone and Jeff are GODS!), Who knows?  Maybe I am not an optimist . . . I could just be a glutton for punishment . . . that would also explain why as a dyslexic I became an English major or why I fell in love with running when I was pushing nearly three bills and should have been joining bowling and softball leagues.  What I do know is that recently I haven't had many runs trough my happy place.  Most of my runs have been exercise in perseverance and persistence.  Honestly, they've kind of sucked.  Shockingly, I haven't minded all that much.  Granted, I would love a run where I felt like I had the winged feet of Mercury, but it just isn't happening. 

Partially, I might just be happy to be running again after being sick.  However, I don't think that can account for the joy I a found in the portions of my runs that were just god-awful dreadful.  No matter the length of your run, you're bound to find yourself mentally or physically  in a bad place at some point on most runs. Runners usually work through those moments.  Recently, I seem to be working through those moments frequently.  And oddly enough I have been finding this process enjoyable.  Maybe it is because all I have to be proud of at this moment is a sucky run and the persistence to get through a sucky run.  Not sure that's it, but it could be.  All I know is that recently when I think about my runs, I've been happiest fighting through those portions of the run where I have felt worst.     On Sunday,  it was the fourth mile, which was pure hell.  Really, it was a total shit show that nearly had me buckling, but I remember at the time, that I felt an inner happiness that I was still pushing forward despite the urge to lay down in the dust and have a genuine hissy!  

7.0 miles in 1:17:58.07 for an 11:08 pace.

Mile 1 10:22
Mile 2 10:46
Mile 3 10:53
Mile 4 11:21
Mile 5 10:59
Mile 6 10:51
Mile 7 12:40