And on the 1st day of the week, he rested.. kinda.

So, like any runner -the day after a long and grueling run is a rest day!    Consequently, I went for a nice run with my son.



He is still battling that side stitch, so we had a couple of walking intervals.

A couple of runs, and a boy returns!

Another beautiful week begins!!!   I can't speak for everyone out on the interwebs, but for me - it was a great weekend.

4 Miles on Saturday, 3 miles on sunday and my son got back from Bermuda!

Saturday:

I went with a simple out and back course, so I didn't have to worry about dodging cars on roads with no side walks.  (My four mile loop has a mile with no sidewalks and very little shoulder!)



I saw plenty of runners..

Holy Jeepers Cats! Its the day AFTER the day after that hurts!

[caption id="attachment_2844" align="alignright" width="216"] Me (you believe that right?) Doing a shoulder press![/caption]

LOL! Ok, so yesterday I had posted about how my soreness was less than expected, and in different places than I expected.

I forgot one key thing about strength training.. It's not the next day that hurts.. it's the day AFTER the next day... I woke up in the middle of the night, and the majority of my body hurt.  THAT was apparently a good workout!  I know it wasn't from yesterday's, as yesterday was a 4 mile run (with my bicycling shadow!), followed by a long period of stretching.  Hardly the things that sore shoulders/chest/arms/back are made of!   I feel much better about that workout, and I am looking forward to using my bowflex tonight!   

#Junathon - Day 5 and 6 -Stretching, and a return to my normal pace.

So, I am again combining two days into one posting.. I'm such a slacker.  To be fair, I did set the tone with my first posting that was 2 days late and ended up covering 3 days.

Yesterday morning, I was simply too tired to be able to find the motivation to get up and out of bed to run.  This meant a nice evening run was in store - but my wife had to go see the doctor about some knee issues.. That turned yesterday's workout into stretching and foam rolling!

[caption id="attachment_2759" align="aligncenter" width="490"] picture from gypsy-fit!
http://gypsy-fit.com/foam-roller-exercises/[/caption]

I really need to do more foam-rolling...  Very nice, but not to interesting to blog about.. .so we will move on to this morning, which involved running!

Birthday Run

I have read (on blogs and in other stories online) of runners that celebrate their birthdays  by going out and running their age in miles.  Well, I don't think I am up to running 38 miles.. or even 38 kilometers.   So I headed out my door yesterday with the goal of running 38 meters (plus a bit extra) in celebration of my birthday.

[caption id="attachment_2690" align="aligncenter" width="490"] My wife made me a home-made German Chocolate Cake![/caption]

The MSB Support Crew Running Team

So, last night the stars aligned, and the other parent of a Maryland State Boy-choir chorister was available to run on the day it was my turn to carpool! We left the choir, and headed up to Lake Montebello - as it has a nice view, and seems like a logical starting point.

[caption id="attachment_2582" align="aligncenter" width="490"] Picture from http://abikeinbaltimore.blogspot.com/2010_09_01_archive.html[/caption]

It was much more crowded than the last time I went through.  I suppose that is the problem with a warm spring day (as opposed to a chilly rainy still-winter day.)   I figure our running and dodging people/strollers/kids on bikes/etc was simply good practice for the start of road-racing!

To run or not to run..

[caption id="attachment_2525" align="aligncenter" width="490"] Don't we look tired?[/caption]

Normally that seems like a stupid question - obviously, you run.   But more and more science is looking at recovery times, and even how less running can lead to more weight loss, more speed, and all sorts of other benefits.

Competitor.com did an article on how less running can improve your marathon time.

Runner's world published a book on how to run less and get faster.

But then there are articles on active.com that talk about how running when you are fatigued (also known as recovery runs) can help you build more endurance.

It seems that just like everything else in running, there are conflicting ideas.

#janathon - Day 6 - The "rest" run.

Another gorgeous day here in Crofton, MD.  The temperature was a gorgeous 50 degrees.   Since I have just moved here, I have no idea if this is normal winter weather or not - but I am certainly enjoying it!  Two days outside in a row!

Today is a "rest" day, so I figured a mile or so would be good.  My shortest look is around 1.5 miles, so I figured I would just go out and run it slowly.

Oops.

My first mile was done at an 8:29 pace, and the second .6 of a mile was done at 8:36.

#janathon - Day 5 - The long run!

I used to hurry a lot, I used to worry a lot
I used to stay out till the break of day
Oh, that didn't get it,
It was high time I quit it
I just couldn't carry on that way
Oh, I did some damage, I know it's true
Didn't know I was so lonely , till I found you
You can go the distance
We'll find out in the long run
(in the long run)
The Eagles, The Long Run

So today was on the schedule as my long run.  Of course, I don't really have a schedule, as I have found that I stress it when I miss something, then get hurt trying to play catch-up.  I suppose it was more of a "plan."  A plan based on the fact that its Saturday, so I can run while it is still day light out, which means I can GO OUTSIDE!!!!!  We ran our assorted errands (See the previous post for details,) got back to the house - and I gave my phone a chance to charge (after all, if it doesn't get logged in Runtastic, and posted on Facebook - a run doesn't really count!) and got ready to head out the door.

And my neighbor stops by.  I love my neighbors.

Ultramarathoners are crazy.

Seriously.   I have tried  for two years in a row to train for a marathon - and once I hit "half-marathon-ready" status, all of my running form (and other) mistakes catch up to me - and I am forced to stop.

Yet these people train for 50, 100 or more miles.

[caption id="attachment_2058" align="alignright" width="203"] His cape must be at the dry cleaners.[/caption]

And they insist they aren't "super-men/women"

I think they are lying.  By now most people have at least heard of Christoper McDougall's book - Born to Run about the tribe of the Taramahura.  This is an entire tribe of super-runners.  I suspect, but can't prove, that all Ultra-Marathoners have Taramahura-Blood in them.  It's like a form of magic - think Vampire Blood, but no sparkles.

Or maybe, like Charlie Sheen - they drink Tiger's Blood. (Though I think the only form of ultra-marathon he can do, is one of drinking, partying and drug-use.. So that might be my flaw in this logic.

I'm not going to ask what would possess someone to want to run that far - I get that part.  The fact that you CAN, and others say you CAN'T is enough reason to try to do it.  It is the same thing that possesses people to climb Mount Everest, or Sail around the world - but no expensive gear is needed.

And then there is Dean Karnazes who ran across America.  Little known fact - his grandfather was named "Kalel."

Of course, once I manage to finish a marathon - we will see what my opinion of these superhumans is..

Running in the rain, and dragging a friend out for a run (though not in that order)

So, a couple of days to recap today!

Friday, I took a co-worker Derek out for a run.  He had never gone further than 4.1, and didn't think he could do 5 miles or longer.  I figured that such self-doubts could never lead to anything good, and decided to do a good deed.  Yes sir! That's correct!  On friday, Derek and I went for a run leaving from work - and headed over into Otsiningo Park.  He now knows that he can do 7 miles!  I will say he didn't have quite the bounce in his step at the end compared to the bounce in the beginning!  Seriously though, Derek did a fantastic job.  He thinks of himself as a basketball/softball player and coach, but I see that "runner" in side begging to come out!

Saturday no running occurred.  But many, many Girl Scout cookies were sold at my daughter's troop's Cookie Sale.  We were right outside of Pet Depot - so my son and I (we were moral support) kept going in and playing with the puppies.  They had the CUTEST black lab puppy!

Sunday was gong to be my "long" run - but I didn't head out until 7ish.  I had originally planned on doing 10 miles, but by 8 o'clock it was quite dark and I figured my wife was starting to worry.  I called it at 8 miles.  It was raining and around 40 degrees, which helped me learn a valuable lesson.  40 is much colder when you are wet.  I will remember this and dress appropriately in the future!

As you may have seen in the comments of my post on "Soreness" - Maureen was kind enough to point out the value of a cool-down and stretching.  I was unable to use my Stick as I had lent it to Derek (I thought it was the least I could do after torturing him), but I did cool down and stretch out.  I can report no soreness this morning!  Thank you Maureen!

End of last week and week end in review!

So this has been a wonderful weekend (yes, I know it's now Tuesday.. I've been busy!!!)  As I mentioned in my last posting - my brother-in-law was in town up until friday morning.  Ignoring their very existence, I started thursday with a 5 mile run outside in the BEAUTIFUL 55 degree weather.  (Mile 1: 8:19, Mile 2: 8:24, Mile 3: 8:28, Mile 4: 8:46, Mile 5:7:55.) I made up for my solitary run - by bringing both families up to  Tunkhannock Falls in Ithaca, NY.  We had a nice picnic lunch, and then headed up the trail to the falls.

As usual, I had someone stop me and ask me about my Vibram FiveFingers - don't get these if you don't like talking to random strangers!  I shared with her the wonder that is the VFFs, and she told me the "upper rim" trail was fantastic to run -about a 4 mile loop.  I thanked her for that information, and it is added on my "to-do" list this

[caption id="attachment_1347" align="alignright" width="300" caption="The Family at the lowerfalls - at Tunkhannock Falls"][/caption]

summer for sure!  I really want to get into more trail running. 

The kids (both theirs and ours) were definitely impressed by the falls - and how could you not be?  Even the little ones at the beginning of the trail are gorgeous to watch/listen too.

When my niece/nephew come back in the summer we promised they could play in the water.

Ran 5 Miles... In a dashing new blue coat.

After my wonderful day of rest - I headed out last night to do a run between 3 and 5 miles.   Like many runners, this almost always means that the 5 mile mark was the goal! (Well, except after a day of drinking.. then it is going to be the lower number).  I was bound and determined to NOT do it in 8 minutes/mile, as I felt I had been abusing my poor under-used muscles enough!

Eight! I did it, and other useless information about the number!

One of the goals I have been thinking about - is the "8 minute mile" for longer runs.  I remember in highschool running our 5 mile course (from Seton Catholic Central down to the traffic circle and back) and doing it in under 40 minutes - much closer to 30.  I was thinking how nice it would be to be able to do that IN 40 minutes (well, under would be nice too - but need to set goals to reach goals.).  This is just something that has been rolling around in my mind when I look at my times overall. I see that I do a run in 8:45, and think "8 minute miles would be nice..."  But I know I have some improvement to get there..  But I am getting ahead of myself..

[caption id="attachment_1197" align="alignleft" width="300" caption="Evolution of the Number 8 -- This file is licensed under the Creative Commons Attribution-Share Alike 3.0 Unported license."][/caption]

Yesterday, my legs - and specifically my calves - were quite tired from my 7 mile run.  I headed out last night thinking of doing a 3 mile run, nice and slow. I thought that might be a good move for my legs - let them rest up since all I am doing lately is abusing them (3 days of running, 4 days off do NOT a runner's legs make..)  Into the balmy 54 degree weather I went (Shorts and long sleeve T-shirt in February!!! I love this winter) and felt AWESOME!!!! Even my sore/tired calves were crying "MORE! MORE!!!"  So before I had hit the 1/2 mile marker, I had decided 5 miles was my distance of the day.

(Slight segue here - I got a new phone over the weekend and have not reset my Cardiotrainer settings from default.  This means I get my time reminders right now.  Back to your regularly scheduled blog posting now..)

The feet were flying and it all felt GREAT!!!  I was concerned that I was starting to fast, but since I wasn't worried about it I had no issues slowing down to a crawl-like jog if it was needed.. I have no one to impress right?  I was moving at a good clip as my wife headed home for work - so she got a BIG hearty wave as she went by!  (its silly, but I like seeing people I know as I run.. the waving brings a variety into the trip) At the 2.5 mile marker, my Cardiotrainer popped out with "19 minutes 40 seconds." - I was thinking how cool it was that at least the first half was at an 8 minute mile pace.  I kept going, and noticed that my calves were REALLY tired - so I was simply pleased at my time for the first half of the run while not being concerned at all about the second half.

Walking for a Cause, and Running because..

Yesterday was the "16th Annual Making Strides against Breast Cancer" 5k walk at Recreation Park in Binghamton NY. My wife, my children and one coworker were there with our pink on to try and do our little part toward a great cause. It was amazing to see 3600 people out there walking on a dreary October day for such a great cause. The attitude was quite festive!

We went home after the walk - and ate left over chinese food (just as good the second day!). I did give it a chance to settle, and than headed out on the run. I had planned on a 15 mile run - figuring if I could do 15 yesterday, I had no worries at all that I was going to be able to pull off the 26.2 on the 30th of the month. Well, that and my buddy did the Wineglass Marathon in the morning, and it was "inspiring" (aka, I was having jealousy issues).

Freaky Friday - Bizarre things found on the Interwebs! This Week - Fun 5ks for the non-racer!

So this weeks freaky friday - fun 5ks designed for the non-racer!!!  Many people get out there and run for fitness, or for fun but do NOT want to go "Race."  Since they aren't "fast" or into the competitiveness, it's just not a direction they wish to go.  The good news?  There are some GREAT "races" out there for people who don't want to race!

The first race is "Run for your Lives!"    On October 22nd near Baltimore Maryland you have to"Protect your brain and run for your life. " Many people have heard of the Warrior Dash these days, but Run for your lives takes it to a whole new level!  In addition to 12 obstacles on the course-route, there is more!! ZOMBIES!!!!! With orange flags tied around your waist, you need to out-run the Zombies who are going to try to take them from you!  At the end of the course is the usual party at these sorts of events.  While running the course sounds fun - What makes this one really appealing  is you can volunteer to be a zombie and to chase people!  They provide professional make up and everything!

Run for your Lives!!!! (Picture from Runforyourlives.com)

Bad Run! Bad Run! NO COOKIE FOR YOU!

[caption id="attachment_735" align="alignright" width="213" caption="The cause of my Alcohol-Induced-lllness."][/caption]

So, as you my readers may already know - I was a complete slacker last week and did not run like I should have.  This trend continued on sunday when - due to my alcohol-induced-illness (combined with countless family visits), my long-run did not happen.  However, since i am such a conscientious runner (with an over-active sense of guilt), I felt I should make up my long run last night.  Luckily - we have a the Greater Binghamton Bridge Run Half-Marathon course that was mapped out and certified right in town AND it goes right by my house.  How perfect is that?

So after my wife got home from work, off I went with my trusty water bottle!  I was a little frustrated as my Droid X doesn't seem to have a functional GPS anymore.  I'm not sure if it is a hardware error, or something with a recent update to the Maps/Navigation. 

[caption id="attachment_734" align="alignleft" width="300" caption="Map of the Bridge Run Half Marathon Course"][/caption]

  For this run - I was using a pre-mapped course so while I wouldn't have my splits (Frustrating), I would at least know exactly how far I went! 

I took it nice and slow, with no worry about how fast/far I was going.  (This was very easy to do as I didn't have a phone with GPS to give me splits or let me know what my pace was.) 

Running in the Wee hours of the morning

[caption id="attachment_613" align="alignleft" width="190" caption="I have had this image for a while - just waiting for the day my lazy butt got out of bed so I could run in the Morning!"][/caption]

I posted last week that I have begun weight training. The unfortunate scheduling aspect of working & lifting is that the timing only works if I get my lazy butt up and run in the morning. (This will mean getting up at ~4 am on some of the long Wednesday runs closer to the marathon.)

Now, understand. I hate getting out of bed. No - seriously. The best part of the day is the laying there with no concerns, cuddled up in the warm blankets, often with a warm kitty purring like a motor next to me. Sometimes one of the kids (and sometimes both thing 1 and thing 2 come in) will come cuddle up with dear-old-dad as well. So, you can see why I have problems leaving this Nirvana I face every morning.

Well, this morning I did indeed, leave this wonderful cuddly feeling. Maybe it was driven by the memory of lifting yesterday - encouraging me to get up and run so that I can lift tomorrow. Maybe it is due to the fact that I started watching may calories again - making me more aware of caloric burn. Or Just maybe, It is me growing a little more responsible (ok, ok.. I admit this one is unlikely.. Stop laughing and pick yourself up off the floor. I'll wait.)

A pleasant 3...err... 4 mile run

So, last night was scheduled for a nice 3 mile run, with an intent to take it slow.. So my dear reader - do you think I pulled it off?  Did my "plan-following" succeed this time?  Yes!!!! I am 4 for 4 this week! (Hey, resting on a rest day counts!)  I even went  a bit farther - doing 4.29 miles!

Yesterday was a stressful day in general  - so I needed a run.  I waited until after the kid's "Dad! I fell out of the boat" classes and headed out from home rather than running from the YMCA (I have yet  to find any nice running routes near the YMCA that don't involve more traffic that I like to go by).   In Binghamton NY, we don't have much - but we are fortunate to have a great walking bridge.  It was a car-bridge originally, so it is black top up the middle with wooden walkways on either side of the structure.  I love the "thump thump" of running across the wood planks, and I really enjoy the view up and down the river.

[caption id="attachment_508" align="aligncenter" width="640" caption="Washington St. Walking bridge in Binghamton NY"][/caption]

Running the plan while not becoming a road-pancake!

So, the big question on everyone's mind - is obviously - "So, did the Once and Future Runner manage to follow the training plan yesterday?"  To which the answer is - YES!  After dropping my kids off at the anti-drowning class (also known as swim lessons), I headed out of the door of the YMCA to do some pounding of the pavement.  If I head out the door and to the left, there is a portion of "17c" that splits and then comes back together. This struck me as not being to long of a loop, and that I could go run that loop and be back in no time.

[caption id="attachment_500" align="aligncenter" width="640" caption="Run this loop - and cars can pretend to be trying to hit you too!"][/caption]