Sitting This One Out

Following Sundays less than stellar finish to my 10 miler I opted to use my rest day Monday to give my legs the chance to regenerate for the week ahead.
One of the pluses of working off of a 5 day traing week is having a rest day during the week,orginally the plan for this week had been a 10 miler on Monday,8 miler on Tuesday,rest day Wednesday,8.4mile tempo run Thursday,rest day Friday,8 miler Saturday,5x1,000m Sunday......this however went out the window sometime Sunday lunchtime as I had to adopt a "grind em till you find em" mindset over the last three miles of my 10 miler.

There was no outwardly signs of a problem Monday,I have been sneezing on and off since Friday nite and maybe the dip in temprature at nite caught me off guard and I've caught a slight chill w/ all my windows wide open but rather than go through another "grind it out 10 miler" I elected to take a complete rest day,if there was an internal issue a days rest might be just what the doctor ordered rather than continuing to grind through it and potentially making things worse.
I'll tackle the 10 miler tonite,why the urge to get my "long run" in so early this week you ask period muchless in the lite of Sundays less than steller performance?
As a rule I like to go repeat/long run on the weekend and not vice versa for obvious reasons but this weekend threw up two obstacles in that plan,Friday is a clubbin' nite and frankly dancing till 3am does little for ones repeat times some eight hours later so I figured I'd switch to Sunday and if I was doing that did I want to run 10 miles b4 a repeat session muchless off a long nite on the dance floor? ergo the decision to switch the 10 miler w/ an 8 miler early in the week,I also didn't fancy the prospect of a tempo run on the back of a 10 miler hence the decision to get said 10 miler taken care of Monday or Tuesday......method madness resolved!

Also w/ the Rock N Roll Half Marathon in Philly this weekend Kelly Dr will be busting at the seems on Sunday and far better for me to be doing what I've got to do there on Saturday b4 heading to Temple's track on Sunday for my weekly repeats.
Another plus of sitting out any weekday is being able to enjoy the new Fox Sports One weekly talk show "Crowd Goes Wild' hosted by Regis Philbin it's panel includes the devine Ms Georgina "Georgie" Thompson pictured above.
Between 2001 and 2012 Georgie was a regular host on Britain's Sky Sports News which is where she came to my attention more often than not the 5pm hour was shown here at 12pm on the now defunct Fox Soccer Channel,the six weeks I was off work in early 08 w/ my stress fracture allowed me to watch the 12pm edition every Monday thro Friday......let me tell ya Georgie kept me warm many a January afternoon!!
She left Sky Sports News last year{much to every housewife and girlfriends delight I'm sure!!} to join Sky Sports F1 coverage of the Formula One season but w/in a year of that she left only to resurface here stateside on the new Fox Sports One daily talk show along Regis Philbin and adds beauty and brains to the daily sports related talk show,suddenly 5pm on a weekday just got a LOT more attractive don't you agree!!!

Doing My Best Ben Kingsley

Most people see or hear the name Ben Kingsley and automatically think ''Gandhi" but for this blog entry you'll need to be familur w/ his role of Don Logan in "Sexy Beast"
If you've seen "Sexy Beast" then you'll know Ben Kingsley's dramatic opening line is "I need to change  my shirt,I,m sweating like a @#$%" well that's how I felt after 7 miles of my Sunday 10 miler.

Setting off around 10.40am following the Italian Grand Prix I headed into my traditional Sunday long run w/ no real worries or concerns,10 miles would give me my required 5 day/40mpw and I'd already successfully logged four 10 milers in the space of twelve days upto Aug 28th.
Conditions were or so I thought ideal sunny and warm Peco Tower doesn't operate during the day time so I don't get my exact temprature reading along the Schuylkill Banks and whle the US Open tennis has been on I haven't caught the NBC news to get a 7 day forecast so I've no ideal what the expected mercury level was......judging for the state of my so called dri fit shirt by mile 7 hot!!
I love running in September for numerous reasons,the conditions tend to be "runner friendly" and the Schuylkill Banks and Kelly Drive tend to be populated w/ a larger number of runners than anyother time of year,I think it's a combination of the weather,the start of the fall semester for schools and colleges,the fact that October always feels like National 5k month where you can't turn around on a weekend w/out a local 5k race being held and then there's the fall marathon fraternity prepping for Chicago,Twin Cities,New York and Philly so I'm not short of people to run w/ while I'm out there.

Even on a Sunday long run where the object is to just get the miles in at a leisurely pace I found myself having to give the running equivilent of a bitch slap to a would be overtaker.
It's not an ego trip w/ me,but IF you're gonna overtake me do it w/ conviction all that huffin' and puffin' as you go by me.....the you slow the hell down w/in a few paces.....wtf!!!!!! no wonder I reclaim "pole position" w/in  a few meters and then repell your futile attempts to overtake me again,it came as no majot surprise I didn't see this guy till I'd turned at 5 miles and began heading back along Kelly Dr.
W/ 3 miles to go I was  struck by two things,how wet my dri fit shirt was and how non exsistant my knee lift and leg turnover was.
I doubt there was any link between both I will say my shirt was SO wet I thought about pealing it off and running the last three mile shirtless,but I didn't want to tempt fate by stopping plus I'm not a big advocator of the shirtless look during the run.....but ladies please feel free to run w/out yours if you feel the urge to!!

As is often the case on my 8 or 10 mile runs my feeling was once I got to the South St bridge I was almost home but it was getting there that may be problematic,I'm not keen on stopping for the sake of stopping during the run,it's one thing if it's a call of nature or your sholeace is undone but stopping because you're tired kind of smacks of cheating, I mean you don't stop on a dime during a race so why do it in training?
As is more often than not the case I caught the red lite which allowed me a "legal breather" but thankfully as is often the case on a Sunday long run the traffic was lite so the few red lites I hit from there on along the route home didn't offer too long of a stop,there was still the possibility of the dreaded "bonk" so the less slowing and stopping the better as I was now reduced to the "soft shoe shuffle"
Thankfully years of marathon training have prepared me "grinding it out" over the closing miles of far longer runs and I had no problem making my way up the final mile of Baltimore/Cedar Aves and finishing off the run.
It's been a while since I've finished a run of any distance w/ my hands on my knees catching my breath outside my front door,I still stand by the mindset that it's good to be humbled now and again to keep you honest and remind you that on any given day when you least expect it you could be asked to work a little harder than you antisipated to see the run through to the bitter end.
Making my way up the three flights of stairs to my apparment I was only too happy tp peal off my sleeveless dri fit running shirt.the wack it made as it hit my left shoulder blade confirmed just how wet it was and the promptness in which it was dispatched into my laundry bag upon entering "Chez Forde" would have no doubt had Ben Kingsley smiling......

Quantum Leap

I don't think for one second Saturdays mile repeats will cause any sleepless nites w/in the M50 mile fraternity but they were a quantum leap from were I began a month ago.
As a refresher my splits and overall times last month were:
1.28-1.28-1.28-1.31=5.55.9
1.33-1.36-1.39-1.34=6.22.2
1.33-1.38-1.35-1.32=6.18.1
1.35-1.36-1.37-1.19=6.07.3
I said then that heading into the next set of mile repeats if I could eliminate the 1.30 plus laps I'd be in good shape and probably in sub 6 minute mile shape.
Arriving at Temple's track at 11.55am conditions were close to idyllic as possible,sunny and warm w/out being too hot to be productive at midday,the wind guages in the northeast corner of the track at the beginning of the top turn were twirlling when I first arrived but I have to say on all 20 laps down the back straight I never experienced any issues w/ the wind which always helps.
Mile warm up completed it was have at it time.

#1 mile
1.21-1.26-1.27-1.26=5.40.1
Opening w/ a 1.21 lap not only set me up nicely but was also 7 seconds faster than were I opened last month,could I continue in that vein?
#2 mile
1.25-1.29-1.30-1.24=5.48.7
Would like to see laps 2 and 3 a little quicker in the coming months and I susspect w/ more strength and speed below my belt I'll get that wish.
#3 mile
1.26-1.29-1.31-1.28-5.54.5
Was guilty of backing off over the closing 400m in order to save my legs for the final mile,next month I believe I'll have not only the confidence but also the strength to run a harder third mile and still drop the hammer on the final mile.
#4 mile
1.28-1.27-1.30-1.23=4.48.3
Not a bad way to wrap things up,not exactly a closing kick w/ 200m to go but  I was able to lengthen my stride when I had to.

I said after August 11th's mile repeat debut if I could eliminate the 1.30 plus splits I'd be in good shape,now heading into Octobers mile repeats I'd like to keep each split between 1.25-1.28 to furthur lower my mile repeats,getting down to 5.30's would be nice.

Doing My Best Eric Neis

Blame it on Chuck Klosterman,I just got done reading his book "Sex,Drugs And Coco Puffs" where he mentioned MTV's "The Real World" and I will confess back in the beginning of "The Real World" I would tune in on a regular basis,I recall the New York season which featured Eric Neis as one of the housemates,he would later go on to appear in MTV's "The Grind" anyhow that's probably where the image of Eric Neis and "The Grind" sprung to mind as I headed out the door yesterday afternoon for my 8 miler.....given how tired I felt it was always going to be a grind!

I knew i had to get the run in,I'd burnt my rest day on Monday citing fatigue from a long day at the US Open so arse draggin' or not it was home,stretch,change and out the door for an 8 miler.
Now b4 I get beaten over the head w/ this YES I did say at the start of the week Thursdays would be the start of my 8.4 mile tempo run around the Art Museum Loop.....seems like I've citing this for the past few weeks but after my 8 miler w/ Nick and then The Mission concert I knew it wasn't happening this evening and by the time I made the turnaround at 4 miles I felt justified in that call,next to no knee lift and very little leg turnover......maybe next Thursday for the tempo run!

Remember on Tuesday when I was waxing lyrical about it being 81 degrees? yesterday it was 77 degrees and while its nice not to be sweating like a pig on my runs it is another reminder that summer is about to turn to fall ergo the need to cherrish each great weather day we get from here on in as they will be few and far between b4 becoming fond memories.

Hangln' W/ Mr Berra

I know "social media" has become a daily part of the fabric of our day to day lives over the past few years and has some people devided on it's existence,some will wonder how they lived w/out b4 it came such a part of their lives,others wonder what all the fuss is about.
Granted when abused Facebook can be a pain,seriously NO ONE cares if you "just ate a Bagel" and I probably skirt the parameters of abuse w/ all the cat picures I post....what can I say"never saw a cute cat picture I didn't feel the need to "like" or "share""
But when used correctly Facebook can be a useful tool in setting up social gatherings....behold as I transport you to the "Facebook Zone".....

While I was on my competitive sabatical I tended not to read anyone elses blogs,or check Masterstrack.Com or even my clubs website but as I returned to the fold I began to revisit said sites,not only had my friend and team mate Nick Berra won the USATF Road Mile in Pittsburgh recently but also won the clubs Track Pentathlon something I know a little about as I won the 5 race event back in 2010 so I reached out via Facebook to offer my congrats to him and  ask if he had any plans to be in my neck of the woods anytime soon.
Over the past few years Nick and I have been able to sync our schedules to either do a track workout together or more often than not run upto the Art Museum and beyond along Kelly Drive when he's in my neck of the woods and even though we've been running in different circles this year Nick messaged me on Facebook on Tuesday to say he was in Center City on Wednesday if I was available to get together for an 8 miler.....ah using Facebook for good,see naysayers it's not all bad afterall!!

Even though I had a concert scheduled for later in the evening I figured I could do both,meet Nick at 5pm,run eat,shower and then hit The Troc at 7.30pm for The Mission show....#multitasking
Met Nick in the lobby of his hotel by 5pm and promptly began weaving our way up the Ben Franklin Parkway towards the Art Museum.
The pace was a little brisker than I've been running my 8 and 10 miles in of late{taking a leaf out of Francis Burdette's book and running 9.30/10 min mile pace} but comfortable enough to be conversational.
I haven't been in the same stratosphere as Nick in almost a year since we ran the Masters road 5k c'ships in Syracuse at the end of September so it was good to get caught up as we swopped injuries/aliments stories,trust me at almost 45 and 50 we have enough of those to last an entire run but b4 we even reached half way at just beyond the 2 and 1/4 mile mark just past St Joe's Boathouse I realized I needed my full lung capacity to run not gab....I'm sure Nick "Enjoyed The Silence" on the inbound leg of the run!!
Not sure of the overall pace,I'd guess 7.5-8 minute mile pace like I said a little quicker than I'm used to but it felt good to "step it up" a little.

Post run we both saw off a Burreto Bowl at a nearby Chipolte and gave the Ice Tea machine a good going over,Nick has his sights on 5th Avenue Mile in just over 2.5 weeks,me I'll sit this year out and hope to "tear it up" next year,not sure when our schedules will be compatable again but watch out Ben Franklin Parkway and Kelly Drive runners these two aging milers aren't done just yet as sure as I know we'll tear it up there and at Chipolte afterwards....you have been warned!

The Friendly Confinds Of Kelly Drive

Finally got off the mark for September yesterday w/ an easy 8 miler out and back along the trusty Schuylkill Banks and Kelly Drive.
Sunday I spent the whole day at the US Open which while being a fun day was tiring,ok granted I spent most of the day sitting down but I had to get up at 5.40am in order to catch the 7am Megabus to Midtown Manhattan and didn't get home till 2.40am on Monday morning and hit the zzzzzzzzs by 3am....
Surfice to say Monday was always going to be a tentative day for a run,I had penciled inan 8 miler tentitivly but by the time I eventually rolled out of bed at 11am and allowed myself an hour to get the engine ticking over{ a running version of don't swim after you've eaten I guess!!??}the heavens opened and frankly after the rain stopped too much time had elapsed to allow for that spontanious "get up and go" attitude so Monday fell by the way side but frankly after a long day at the Tennis the day b4 I wasn't too bent out of shape to burn my token rest day early in the week....however I maybe singing from a different hymn sheet come Thursdays tempo run as I won't have the luxury of a rest day the day b4.....

So,September wow this year has moved along at quite a clip hasn't it,I want to cherrish each nice day September brings because as sure as God made little green apples these days will soon be  but a distant memory.
81 degrees and sunny as I made my way out the front door at 4.30pm it's funny in April and May b4 the tendonitis caused me to sit out June and July I saw alot of activity on and off the nearby U Penn campus,now that Fall classes are about to resume if infact they haven't already the same activity can be witnessed first hand....which probably means it's only a matter of time b4 some jumped up Ivy Leaguer and I get into a verbal altercation as he looks to be "big man on campus" infront of his frat brothers and I remind him that the Ivy League means sweet FA to a South Londoner.....nuff said!
On my way back from my turnaround point on Kelly Drive I ran into not one but two team mates,usually once a week I cross paths w/ Bryant Nix and w/in a few strides Sean Harbison was running in our direction....did I miss the meno this was a group run??
It was good to catch up w/ those guys and shoot the breeze b4 I continued on my merry way back down the banks to the footbridge over the Conrail track and eventually over the South St bridge and home....job done.

A Return To The Death Cage......

All this running around,well it's getting me down just give a pain that I'm used to I don't need to believe all the dreams you conceive you just need to achieve something that rings true
 A Pain That I'm Used To-Depeche Mode

Fitting I should've been in Atlantic City on Friday nite to catch the Depeche Mode "Delta Machine" tour stop on their US tour knowing that Saturday lunch time I'd be hitting the track at Temple for 6x600m repeats aka "The Death Cage"
My friend and team mate Ray Parker coined the term "Death Cage" and it kind of stuck,he also came up w/ the time honoured quote re 6x600m repeats
"Self inflicted,gut wrenching,mind bending pain......repeat!!!!" hence the nod to Depeche Mode's "A Pain That I'm Used To" as I've been steppin' inside ye olde  "Death Cage" for the last seven years now.
It was always gonna be a somewhat compromised repeat, for starters I haven't done 6x600s since two brief appearences on the track in mid January when I was bundled upto the nines to combat the sub zero temps and secondly having danced my arse off for two hours at The Revel for Depeche Mode and gotten to bed at 2am I was hardly "bright eyed and bushy tailed"...but I was convinced the first 600m would wake me the fuck up in a heartbeat!!!

Arriving at Temple by 11.35am I got my 5 lap warm up in b4 stepping inside the Death Cage once more......
#1 600m 1.13-37-1.50.7.
Not a bad start I though based on last weeks 8x300x200x300m repeats a 1.50-1.55 was doable roughly 1.20 per 400m and 35 per the 200
#2 600m 1.17-37-1.54.8
Still w/in the parameters of 1.50/1.55 but only just under 1.55.....
#3 600m 1.19-37-1.56.7
This is where the opening 400m in 1.13 would begin to bite me in the rear
#4 600m 1.19-37-1.56.2
If only that opening 400m had've been a 1.17 I could've had 4 opening 400s at 1.17 and probably 4x600m at 1.54.....
#5 600m 1.20-40-2.00.0
CLUNK! the sound of the wheels coming off
#6 600m 1.25-41-2.06.2
BOLLOCKS!!! But to put things in prespective in January when I ran two sets of 6x600m in just over a week I think the majority of them were plus two minutes so at least today it was only the last two that got away from me.

Overall I'm reasonably pleased w/ my performance,yes there's room for improvement but I'm confident when I revisit the "Death Cage" on September 21st it won't be off the back of a concert and I'll be fresher to face the rigours of 6x600m in hopefully all sub 2.00,maybe even all sub 1.55...time will tell.