"It's been a while since I could say that I wasn't addicted"
It's Been A While Staind
August 14th is a landmark day for me,on Sunday August 13th 1988 I took my last drink in a rat infested derelict house,I had truly hit rock bottom,today I celebrated 21 years of being sober and while my life is anything but ideal at least I have a life,there's little or no doubt I'd have drunk myself into an early grave had I have continued going in the direction I was going and for that I thank my lord and saviour.
I took advantage of another Friday off of work to sleep in a little this morning,in the past two weeks I've been at Franklin Field by 11am,today I didn't get out of bed till 11.30am so it was 1pm b4 I set foot on the track,and by the time I was all done gone 2pm I could feel the heat increasing,note to self set the alarm for next Friday....
Stretched,b4 conducting my mile warm up,knowing I was adding a third mile to my repeats today I was keen to make sure my mile warm up was slow and easy.
Mile #1 I had hoped to open in 1.18 and hold that pace for four laps for a 5.12 mile,a nice thought but much like ever going out on a date w/ Gina Carano.....wishful thinking!!
1.24.for the opening lap a good 6 seconds off pace.
2.48.at 800m,since I'd gotten it wrong on lap 1 of mile 1 there seemed little or no point tearing it up now.
4.12.at the bell,remarkably a third 1.24. lap,slow but at least consistent.
5.29.06. for the mile w/ a 1.17.closing lap.
Mile#2
1.16.for the opening lap,an improvement on the 1.24's but again not the 1.18's I craved.
2.39.at 800m,1.23.I 'd backed off too much,clearly it's gonna take a while to get back into the rhythm of even pacing.
4.01.at the bell,a1.22.split,hopefully come summers end I'll look back at theses splits and laugh.
5.22.15.a 1.21.split and 7 second improvement on the opening mile.
Mile#3
1.15.for the opener I wasn't worrying about 1.18's now I just wanted to finish off the mile repeats strong.
2.39.at 800m a 1.24. split.....ger!!
3.56.at the bell,a 1.17. lap,how big a finish could I muster?what was left in the tank?
5.05.54. thanks to a 69 second last lap and while I was delighted to go from 5.22.15. to 5.05.54. I was left to rue that 1.24.on the second lap,I might've gotten another sub 5 had it not been for that split.
All in all I have to be satisfied w/ my overall performance,sure the pacing was all over the place like chicken shit on a farm{leave it to a paddy to make that analogy!!!} but in only my 9th workout since returning to training I'd handled a 3x1 mile repeat w/ little or no trouble.
As far as next week goes,I'd like to go for 4x1 mile on Friday but I'm going to think about what Monday and Wednesday should be over the weekend,I've got a good idea but you'll have to check back to see what I decide.
Friday, August 14, 2009
Wednesday, August 12, 2009
Heavy Cloud,No Rain
After Monday's 4.59.10. mile I was hopeful of building upon that today.
There'd be no "walking across hot coals"as there was on Monday,conditions couldn't have been more opposite as today conditions were much cooler w/ the hint of rain under grey skies when I arrived at Franklin Field at 4.15pm.
After 15 minutes of stretching I conducted my warm up mile,I knew nothing short of a 4.57 mile today given the difference in conditions would be good enough for me.
1.13.for the opening lap,once again it was a strong opening lap as I continue to work my way back to pre injury splits.
2.30.at 800m a 1.17.split,these are the kind of splits I'll be looking for when I begin to go in search of my 4x1 mile repeats in the coming weeks.
3.46.at the bell,an impressive 1.16. split,so much for my recent third lap woes!!
4.55.08.and a 69 second last lap.
As is my won't I was miffed w/ that 69 second last lap,having thrown in a 76 second lap on lap three I may've taken a little off of my closing lap but that aside c'mon it's a 4.55.08.mile three weeks into my return from injury!!!
The achilles feels fine,I spent another 15 minutes stretching after my mile cool down and 20 minutes of icing when I got home,tomorrow will not be my last day of physical therapy after all,Allison and I agreed to another four weeks of strengthening my achilles which can only benefit me in the long run.
There'd be no "walking across hot coals"as there was on Monday,conditions couldn't have been more opposite as today conditions were much cooler w/ the hint of rain under grey skies when I arrived at Franklin Field at 4.15pm.
After 15 minutes of stretching I conducted my warm up mile,I knew nothing short of a 4.57 mile today given the difference in conditions would be good enough for me.
1.13.for the opening lap,once again it was a strong opening lap as I continue to work my way back to pre injury splits.
2.30.at 800m a 1.17.split,these are the kind of splits I'll be looking for when I begin to go in search of my 4x1 mile repeats in the coming weeks.
3.46.at the bell,an impressive 1.16. split,so much for my recent third lap woes!!
4.55.08.and a 69 second last lap.
As is my won't I was miffed w/ that 69 second last lap,having thrown in a 76 second lap on lap three I may've taken a little off of my closing lap but that aside c'mon it's a 4.55.08.mile three weeks into my return from injury!!!
The achilles feels fine,I spent another 15 minutes stretching after my mile cool down and 20 minutes of icing when I got home,tomorrow will not be my last day of physical therapy after all,Allison and I agreed to another four weeks of strengthening my achilles which can only benefit me in the long run.
Monday, August 10, 2009
Dog Days Be Damned
"And if a double decker bus crashes into us,to die by your side is such a heavenly way to die.
And if a ten ton truck kills the both of us,to die by your side well the pleasure,the privilege is mine"
There Is A Light That Never Goes Out The Smiths
By rights today should've been my shake out run after returning home from the world championships in Finland yesterday however the achilles tendon injury I picked up in late April/early June took care of that for me.
There was talk of it being 96 degrees this afternoon and I was tempted to run an easy three miler but upon arrival at Franklin Field at 4.15pm I honestly felt I could "give it some welly" over a one off mile so it was back to the plan of mile warm up,mile,mile cool down.
After a easy mile warm up it was time to have at it in the mile,in all honesty I thought if I could hold 1.18 pace through 1,200m for a 3.54 and a 69 second last lap I was looking at a 5.03 mile which in this heat would be highly commendable.
1.14. for the opener not too shabby if I say so myself,my best opening lap to date and in this heat.
2.31. at 800m,my fastest 800m split to date, a 1.17. lap.
3.51. at the bell, a 1.20.split,I still need to work on my third lap but I'm getting there.
4.59.10. w/ a 68 second last lap,a sub 5 minute mile at my seventh attempt since returning to training three weeks ago.
To get my first sub 5 out of the way means that's one less issue to worry about,the trick now is to do it again,hopefully Wednesday,anything less in cooler conditions will be a let down.
As for The Smiths lyric,two fold,the fire that burns in me, that drives me forward no matter what is a light that never goes out and also it 's one of two Smiths songs in the movie ''500 Days Of Summer" which I urge you to see,it's my leading candidate for movie of the year,don't let my gruff exterior and oft blunt abrasive nature fool you,I'm a shameless romantic at heart and that's why this movie rates so highly w/ me,go see it you won't be disappointed.
And if a ten ton truck kills the both of us,to die by your side well the pleasure,the privilege is mine"
There Is A Light That Never Goes Out The Smiths
By rights today should've been my shake out run after returning home from the world championships in Finland yesterday however the achilles tendon injury I picked up in late April/early June took care of that for me.
There was talk of it being 96 degrees this afternoon and I was tempted to run an easy three miler but upon arrival at Franklin Field at 4.15pm I honestly felt I could "give it some welly" over a one off mile so it was back to the plan of mile warm up,mile,mile cool down.
After a easy mile warm up it was time to have at it in the mile,in all honesty I thought if I could hold 1.18 pace through 1,200m for a 3.54 and a 69 second last lap I was looking at a 5.03 mile which in this heat would be highly commendable.
1.14. for the opener not too shabby if I say so myself,my best opening lap to date and in this heat.
2.31. at 800m,my fastest 800m split to date, a 1.17. lap.
3.51. at the bell, a 1.20.split,I still need to work on my third lap but I'm getting there.
4.59.10. w/ a 68 second last lap,a sub 5 minute mile at my seventh attempt since returning to training three weeks ago.
To get my first sub 5 out of the way means that's one less issue to worry about,the trick now is to do it again,hopefully Wednesday,anything less in cooler conditions will be a let down.
As for The Smiths lyric,two fold,the fire that burns in me, that drives me forward no matter what is a light that never goes out and also it 's one of two Smiths songs in the movie ''500 Days Of Summer" which I urge you to see,it's my leading candidate for movie of the year,don't let my gruff exterior and oft blunt abrasive nature fool you,I'm a shameless romantic at heart and that's why this movie rates so highly w/ me,go see it you won't be disappointed.
Saturday, August 8, 2009
The Sign Of The Cross{Training}
The first two weeks I had my bike,I couldn't run,the first two weeks I was able to run again I haven't been able to ride my bike until today.
Taking advantage of having a day off from work yesterday meant I had a jump start on domestic chores going into the weekend so by 2.30pm I was good to go to saddle up and hit the Art Museum Loop.
I opted against the time honoured three times around the loop in favour of the up and back along W.River Dr since it's closed off to traffic on the weekends from just below the Philadelphia Zoo.
It was a nice change of pace to be able to cycle on the road,the loop is fine by the time honoured problems I used to encounter as a runner up there are now omnipresent as a cyclist and frankly I'm going a lot faster on my bike than as a runner so on the weekends it'll be the up and back on the road and beginning the week after next when I can resume Tue/Thur rotation on my bike I'll use the path.
Technically this was my first week of cross training,I logged 10 miles on the track and 28 miles on the bike,from little acorns big trees grow.
Taking advantage of having a day off from work yesterday meant I had a jump start on domestic chores going into the weekend so by 2.30pm I was good to go to saddle up and hit the Art Museum Loop.
I opted against the time honoured three times around the loop in favour of the up and back along W.River Dr since it's closed off to traffic on the weekends from just below the Philadelphia Zoo.
It was a nice change of pace to be able to cycle on the road,the loop is fine by the time honoured problems I used to encounter as a runner up there are now omnipresent as a cyclist and frankly I'm going a lot faster on my bike than as a runner so on the weekends it'll be the up and back on the road and beginning the week after next when I can resume Tue/Thur rotation on my bike I'll use the path.
Technically this was my first week of cross training,I logged 10 miles on the track and 28 miles on the bike,from little acorns big trees grow.
Friday, August 7, 2009
Top Cat At The Double
''Cause it makes me that much stronger,makes me work a little bit harder
It makes me that much wiser,so thanks for making me a fighter
Makes me learn a little bit faster,made my skin a bit thicker
Makes me that much smarter,so thanks for making me a fighter"
Fighter Christina Aguilera
While there was an overriding desire to build upon Wednesday's 5.06 mile I stuck to the plan of today being my first attempt at a 2x1 mile repeat.
Having seen the finishing times of yesterday's M45 1,500m final in Lahti I was left to rue yet again"what might've been"in my heart of hearts I believed I was more than capable running a 4.05. 1,500m which would've been good enough for silver,rather than sit here and play the "what if" game I chose to take my frustrations to the track this morning,there will be other World Championships God willing.
The plan was mile warm up,mile repeat,recovery,mile repeat,mile cool down w/ stretches b4 and after,I can't lose sight of the fact I'm coming off an Achilles tendon injury and I have no desire to be back on the DL any time soon thank you very much.
Conditions were great as yet again I sought to take full advantage of being able to run mid morning when I'm more rested than after a days work and the heat isn't as much a factor as it can be at 4.30pm in the afternoon.
Eased my way through the mile warm up b4 tackling my first repeat since June 16th and my first mile repeat since May 2nd.
I knew not to go "gangbusters" on the opening mile,there are several weeks and months ahead to do that,for now 1.20 per lap for a 5.20 mile would be ample.
1.18.for the opening lap,made a point of not getting up on my toes for this mile,again there's plenty of time for that in the coming weeks/months.
2.41.at 800m,a 1.23.lap in the general scheme of things I was only a second off pace but honestly even at this early stage of my comeback a 1.23.split doesn't sit well.
4.05.at the bell,a 1.24.lap perhaps I'd gone out too conservatively?again today was a little bit trial and error for me I have time to fine tune and correct things.
5.24.01. a 1.19. last lap.
If I'd ran the opening mile on the back foot and frankly I don't think I could be blamed for doing so though in some quarters I know I will be the "gloves came off" for mile #2.
1.16. for the opening lap,I was up on my toes and focusing as hard as I could,while the physical side of my game is being coaxed back I need to get the mental side on board too.
2.36.at 800m a 1.20. split,tantalizingly close to my solo mile from Wednesday.
3.58.at the bell,a 1.22.split,right now I was 4 seconds slower than where I was two days ago.
69. for the final lap,my first sub 70 since the injury,a 5.07.91.mile,not too shabby if I say so myself.
While the Achilles had stood upto the test,my calves were understandably feeling it and frankly most race walkers would have left me in their wake on my mile cool down but to have posted a 5.07.91. as the second of my two 1 mile repeats in only my second week back training is for me at least something to be very proud of.
Hopefully tomorrow or even Sunday if needed I'll get out on the bike,my late afternoon pt session make it hard to get over to the Art Museum Loop by the time I get home,I'm looking at my final week of therapy this coming week.
Week three of my return to training will see more of the same,would be nice to get a sub 5 under my belt if possible,let's see what Monday brings shall we?
It makes me that much wiser,so thanks for making me a fighter
Makes me learn a little bit faster,made my skin a bit thicker
Makes me that much smarter,so thanks for making me a fighter"
Fighter Christina Aguilera
While there was an overriding desire to build upon Wednesday's 5.06 mile I stuck to the plan of today being my first attempt at a 2x1 mile repeat.
Having seen the finishing times of yesterday's M45 1,500m final in Lahti I was left to rue yet again"what might've been"in my heart of hearts I believed I was more than capable running a 4.05. 1,500m which would've been good enough for silver,rather than sit here and play the "what if" game I chose to take my frustrations to the track this morning,there will be other World Championships God willing.
The plan was mile warm up,mile repeat,recovery,mile repeat,mile cool down w/ stretches b4 and after,I can't lose sight of the fact I'm coming off an Achilles tendon injury and I have no desire to be back on the DL any time soon thank you very much.
Conditions were great as yet again I sought to take full advantage of being able to run mid morning when I'm more rested than after a days work and the heat isn't as much a factor as it can be at 4.30pm in the afternoon.
Eased my way through the mile warm up b4 tackling my first repeat since June 16th and my first mile repeat since May 2nd.
I knew not to go "gangbusters" on the opening mile,there are several weeks and months ahead to do that,for now 1.20 per lap for a 5.20 mile would be ample.
1.18.for the opening lap,made a point of not getting up on my toes for this mile,again there's plenty of time for that in the coming weeks/months.
2.41.at 800m,a 1.23.lap in the general scheme of things I was only a second off pace but honestly even at this early stage of my comeback a 1.23.split doesn't sit well.
4.05.at the bell,a 1.24.lap perhaps I'd gone out too conservatively?again today was a little bit trial and error for me I have time to fine tune and correct things.
5.24.01. a 1.19. last lap.
If I'd ran the opening mile on the back foot and frankly I don't think I could be blamed for doing so though in some quarters I know I will be the "gloves came off" for mile #2.
1.16. for the opening lap,I was up on my toes and focusing as hard as I could,while the physical side of my game is being coaxed back I need to get the mental side on board too.
2.36.at 800m a 1.20. split,tantalizingly close to my solo mile from Wednesday.
3.58.at the bell,a 1.22.split,right now I was 4 seconds slower than where I was two days ago.
69. for the final lap,my first sub 70 since the injury,a 5.07.91.mile,not too shabby if I say so myself.
While the Achilles had stood upto the test,my calves were understandably feeling it and frankly most race walkers would have left me in their wake on my mile cool down but to have posted a 5.07.91. as the second of my two 1 mile repeats in only my second week back training is for me at least something to be very proud of.
Hopefully tomorrow or even Sunday if needed I'll get out on the bike,my late afternoon pt session make it hard to get over to the Art Museum Loop by the time I get home,I'm looking at my final week of therapy this coming week.
Week three of my return to training will see more of the same,would be nice to get a sub 5 under my belt if possible,let's see what Monday brings shall we?
Wednesday, August 5, 2009
Feisty
"I'm bustin out and I'm going in,I'm kickin up about the state I'm in
Looking to my future,not my past I want to be a good boy but how long can it last
I'm fighting my way back"
Fighting My Way Back
Thin Lizzy
Ancient Irish history lesson 1,I was named after my father and grandfather when I was christened,it wasn't till my teens that my grandfathers name came more into play to avoid confusion between my father and me,on a good day when people ask what the f stands for I tell people Francis,on a bad day I tell them the f stands for feisty,today I was feisty................
Any day that begins w/ Korn on my ipod pretty much dictates the mood I'm in and when I got off the el at 34th st to walk over to Franklin Field I could feel that swagger returning,that "@#$! you I'm gonna nail this workout" feeling,it's been a while since I've felt that.
Conditions were close to ideal,the cloud cover took away some of the heat that had been a factor the last two Mondays and there was a mild breeze,things were bubbling up nicely and when I felt myself instinctively get up on my toes on my warm up mile I just knew things were returning to the way they were pre injury.
Pre run I was gunning for a 5.14 mile,I figured splits of 1.20,1.20,1.20,1.14 would do it................
1.16. for the opening lap,last Wed when I opened briskly in 1.17 I couldn't hold onto that pace but a week later and w/out a driving rain I clocked a 1.19. to go through 800m in 2.35.little by little my 800m time is coming down:2.55,2.45,2.42,2.43.
Another 1.19. split to put me at 3.54.at the bell,my first sub 4 1,200m since my return from injury,the 64 billion dollar question,had I gassed myself or was there gas left in the tank?
1.12. for the final lap,I need to go sub 70 b4 I can dare to consider sub 60 but based on todays evidence those days are coming.
5.06.55. it's hard not to feel chipper about that,only my fifth mile back and I've gone from 5.49.06 to 5.06.55.hopefully next week my first sub 5 minute mile will come.
After my first week back the plan was to up my mile repeats to two at the end of the second week so the plan for Friday is mile warm up,mile,5 min recovery,mile,mile cool down,one mile at a time I'm working my way back.
Ancient Irish history lesson 2,just b4 lunchtime today I was asked if I could find a space on the dock for some food the nurses had collected for Philabundence,I was more than happy to lend my support to a noble cause period but when you consider the number of Irishmen and women who perished due to the famine then is it any wonder I was quick to help?
Looking to my future,not my past I want to be a good boy but how long can it last
I'm fighting my way back"
Fighting My Way Back
Thin Lizzy
Ancient Irish history lesson 1,I was named after my father and grandfather when I was christened,it wasn't till my teens that my grandfathers name came more into play to avoid confusion between my father and me,on a good day when people ask what the f stands for I tell people Francis,on a bad day I tell them the f stands for feisty,today I was feisty................
Any day that begins w/ Korn on my ipod pretty much dictates the mood I'm in and when I got off the el at 34th st to walk over to Franklin Field I could feel that swagger returning,that "@#$! you I'm gonna nail this workout" feeling,it's been a while since I've felt that.
Conditions were close to ideal,the cloud cover took away some of the heat that had been a factor the last two Mondays and there was a mild breeze,things were bubbling up nicely and when I felt myself instinctively get up on my toes on my warm up mile I just knew things were returning to the way they were pre injury.
Pre run I was gunning for a 5.14 mile,I figured splits of 1.20,1.20,1.20,1.14 would do it................
1.16. for the opening lap,last Wed when I opened briskly in 1.17 I couldn't hold onto that pace but a week later and w/out a driving rain I clocked a 1.19. to go through 800m in 2.35.little by little my 800m time is coming down:2.55,2.45,2.42,2.43.
Another 1.19. split to put me at 3.54.at the bell,my first sub 4 1,200m since my return from injury,the 64 billion dollar question,had I gassed myself or was there gas left in the tank?
1.12. for the final lap,I need to go sub 70 b4 I can dare to consider sub 60 but based on todays evidence those days are coming.
5.06.55. it's hard not to feel chipper about that,only my fifth mile back and I've gone from 5.49.06 to 5.06.55.hopefully next week my first sub 5 minute mile will come.
After my first week back the plan was to up my mile repeats to two at the end of the second week so the plan for Friday is mile warm up,mile,5 min recovery,mile,mile cool down,one mile at a time I'm working my way back.
Ancient Irish history lesson 2,just b4 lunchtime today I was asked if I could find a space on the dock for some food the nurses had collected for Philabundence,I was more than happy to lend my support to a noble cause period but when you consider the number of Irishmen and women who perished due to the famine then is it any wonder I was quick to help?
Monday, August 3, 2009
All Fired Up
"Ain't nobody livin' in a perfect world,everybody's out there cryin' to be heard
Now I've got a new fire burnin' in my eyes,lightin' up the darkness movin' like a meteorite"
''All Fired Up"
Pat Benatar
I made no bones recently in my blog how I never looked at the results of Masters Nationals last month and to be honest I wasn't planning to look at the results from Worlds however curiosity got the better of me this afternoon and I couldn't help but check the results of yesterday's M45 800m final..........................................
The resounding @#$% that reverberated in my office this afternoon might just've been heard in Lathi,for the past two years I've ran a 1.59 in early August and honestly felt that even if I lost a second I could still run 2.00 and win gold so imagine how I felt when I saw yesterdays winning time of 2.01.37.,not so much a case of "curiosity killing the cat" more a case of "curiosity pissing off the cat"and w/ that I was off to Franklin Field.
A week removed from my first run in six weeks and only my second run in eight weeks I lined up for another mile,mile,mile,if things continue the way they've been going I could see me adding a second mile to my mile repeats b4 too long.
While I was hoping to beat Friday's 5.18.37. I realized that might be a tall order given it was conducted at 10.30am when not only was it much cooler than today at 4.30pm but I was also more rested.
Following my mile warm up it was time to go for my mile at pace,due to a field hockey scrimmage on the track I was forced to run in lane 8 it was either that or lane 1 which comes up short of the full 400m so I opted for lane 8.
1.20. at 400m,right where I wanted to be,could I keep this pace like I did on Friday?
2.43. at 800m a 1.23. lap,agh!
4.08. at the bell,but a 1.25.lap,I'm still a few weeks away from getting up on my toes and back into my flats but like tax deadline day and xmas......it's coming!!!
5.22.50. w/ a 1.14. closing lap,my fastest lap to date,while the cynics{and there are several trust me} will say it was off a 1.25. lap I'm pleased I didn't just mail it in and was able to kick w/ 150m to go.
Sure I'm disappointed to be 4 seconds slower than Friday but on the upside it's another run under my belt and another run pain free,a week ago I ran a tentative 5.49.06. opening in 1.25. and closing in 1.24. tonite I ran a much less tentative 5.22.50. opening in 1.20. and closing in 1.14.let's see what Wednesday brings.
Now I've got a new fire burnin' in my eyes,lightin' up the darkness movin' like a meteorite"
''All Fired Up"
Pat Benatar
I made no bones recently in my blog how I never looked at the results of Masters Nationals last month and to be honest I wasn't planning to look at the results from Worlds however curiosity got the better of me this afternoon and I couldn't help but check the results of yesterday's M45 800m final..........................................
The resounding @#$% that reverberated in my office this afternoon might just've been heard in Lathi,for the past two years I've ran a 1.59 in early August and honestly felt that even if I lost a second I could still run 2.00 and win gold so imagine how I felt when I saw yesterdays winning time of 2.01.37.,not so much a case of "curiosity killing the cat" more a case of "curiosity pissing off the cat"and w/ that I was off to Franklin Field.
A week removed from my first run in six weeks and only my second run in eight weeks I lined up for another mile,mile,mile,if things continue the way they've been going I could see me adding a second mile to my mile repeats b4 too long.
While I was hoping to beat Friday's 5.18.37. I realized that might be a tall order given it was conducted at 10.30am when not only was it much cooler than today at 4.30pm but I was also more rested.
Following my mile warm up it was time to go for my mile at pace,due to a field hockey scrimmage on the track I was forced to run in lane 8 it was either that or lane 1 which comes up short of the full 400m so I opted for lane 8.
1.20. at 400m,right where I wanted to be,could I keep this pace like I did on Friday?
2.43. at 800m a 1.23. lap,agh!
4.08. at the bell,but a 1.25.lap,I'm still a few weeks away from getting up on my toes and back into my flats but like tax deadline day and xmas......it's coming!!!
5.22.50. w/ a 1.14. closing lap,my fastest lap to date,while the cynics{and there are several trust me} will say it was off a 1.25. lap I'm pleased I didn't just mail it in and was able to kick w/ 150m to go.
Sure I'm disappointed to be 4 seconds slower than Friday but on the upside it's another run under my belt and another run pain free,a week ago I ran a tentative 5.49.06. opening in 1.25. and closing in 1.24. tonite I ran a much less tentative 5.22.50. opening in 1.20. and closing in 1.14.let's see what Wednesday brings.
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