Sweatin' W/ The Oldies

No Siri I said post a picture of Nick Symmonds!!!!!! jesus you want something done these days do it your friggin' self!!!!!
Actually there's a reason for the Richard Simmons picture and it's not my fondness for women in leotards and danceskins either!!! after sweating like it was going out of style on Monday {seriously if sweat was currency I'd have been the Sultan Of Brunei!!!} and it was only 74 degrees I knew what to expect yesterday at 86 degrees and I wasn't wrong either!!

If the "wet look" is in  this fall then I'm already ahead of the fashion runways of New York,London,Paris and Milan judging from my last two runs you can expect to see me in a remake of the Right Said Fred classic "I'm Too Sexy For My Shirt" anytime now!!!!
There was a dry patch on my dri fit shirt Monday pretty much in the middle of my rib cage that shrunk considerably yesterday to the size of a quarter,today is rumoured to reach 86 again so not only can I expect more of the same but maybe today said dry patch will blend into the rest of the hot sweaty mess my dri fit shirt  becomes......

I'm 86 days away from hitting the big 50 and somedays I feel it more than others but then I realized that the aging process has been going on for years.
In my 30's I probably realized there were things I didn't do as well as I did in my 20's but probably thought less of it at the time.Turning 40 and reaching "middle age" I guess I noticed more that things I used to do now took longer or didn't happen,in my 20's an "early nite" usually meant sex was involved now in my late 40's 11pm is a late nite on a week nite and an "early nite" is usually the result of being knackered let alone hoping to get my leg over!!!!

As for the run,I've now put in three 8 milers since last Thursday plus a 10 miler on Sunday so it feels like my system is getting used to the mileage although that said the "deal below the knees" sensation still lingers but hopefully not for much longer,at least on this run I felt stronger over the closing 2 miles than I have been feeling.....now to work on those pesky middle miles......

After The Lord Mayors Show.....

Following Sundays final day of the IAAF World Championships in track and field I'm resigned to the fact that unless I cross the border into Canada next summer I'm SOL for tv coverage of the Glasgow Commomwealth Games{and I can forget about hoping to see the European Championships from Zurich}next year.....roll on the 2015 World Championships from Beijing then for us avid track and field fans.
Don't get me wrong I love the fact Universal Sports Network covers the Diamond League{though I'd love it twice as much if it were in HD....just saying!!!!}but having just read Samsung is pulling out as the major sponser of the Diamond League I have to wonder if there will be a Diamond League next summer.......I'd be surprised if there wasn't period but as 2014 is a non championship year for American athletes w/out the Diamond League where are they suppossed to compete?.....oh for the return of the Goodwill Games and or Pan American Games.....I know,I know "track and field geek"!!!

Just as the memories of Worlds now have to go on the back burners so to does the memory of all I was able to do in training last week,I'm not the type to "lunch" on former glories so unless I can replicate/duplicate what I did last week and improve upon it it'll mean Jack Shit.
W/ that in mind I set off on the first of my three 8 milers this week,8 miles will be the distance du jour during the week for most of my training.....that said next week I'll be logging 10 milers during the week as I have to tweak my schedule.....more about that next week.
I feel I've got the measure of the 8 miler down,that said I'd like to see a little more knee lift and leg turnover on the second half of the run but I'm astute enough to know that will require a little more time,at least when I'm called upon to hold off a wouldbe overtaker I'm able to respond!

For the second time in four days I not only held off a wouldbe overtaker but left them in my wake w/ a sustained turn of speed,sorry bub they don't dish out medals for pulling along side another runner you have to be able to actually overtake them,why work that hard to close the gap{I first saw wouldbe some 20 meters behind me as I checked over my  shoulder b4 swinging wide of a stroller}then when I next checked wouldbe was now 10 meter behind me and closing....
As he made his move and pulled up alongside me I found another gear and proceeded to leave wouldbe lagging behind me it would be nice to have that leg speed throughout the whole 8 miles but frankly at this stage of my return to full time training I'm just happy to be able to dig deep when need be,at least my instincts are sharp if not my overall strenght.
I realize these runners have no clue that I'm using them to prepare myself for a return to competitive running later this year to them I'm just another runner out there "getting his run on" but w/ each wouldbe out there throwing down a challenge I'm accepting it and facing it knowing there will be sterner challenges to come.

Light Years From Home

Following on from last weeks reasonable repeats of 4x1 mile I believed in my heart of hearts that a reasonnable set of 5x1,000m repeats were w/in my wheelhouse.......that old expression of "theory and practise being a horse of a different colour" was about to coming crashing through loud and clear!!!!
Prehaps the writing was on the wall when refering to my note book where I log all my repeats I discovered my last set of 5x1,000m repeats was July 10th.....of 2012,w/ hindsight maybe I should've backed off of my 1.20,1.20,35 =3.15 predictions.......

#1 1,000m
1.17-1.16-47=3.20.2
As is my won't more often than not no matter what the repeat is my opener went off at a brisk clip although I'd liked to have seen a more respectable closing 200m still 3.20 not a bad start.......

#2 1000m
1.24-1.28-42=3.34.8
B4 I even came through the opening 400m I knew I was running slower than the pervious repeat{shades of last weeks mile repeats}and the heaviness in my legs from the upping of my mileage was evident.

#3 1,000m
1.28-1.30-47=3.45.4
Suddenly my 3.15 bravardo was looking somewhat foolhardy.maybe 3.30 would've been more realistic.....even so 3.45.4 would have been slow

#4 1,000m
1.33-1.31-43=3.47.6
Sometimes being stubborn and headstrong can work to your advantage.....and that's why I didn't step off the track and throw my hands up in the air after another slow repeat,no matter how bad it is I'll always see the repeat through to the bitter end

#5 1,000m
1.26-1.29-35=3.30.9
At least I didn't "mail it in" and went for it rather than kick like a mule over the final 200m and try to say "wow did you see how fast my closing 200m was".....frankly that's like putting lipstick on a pig!

Ok so nowhere near where I was aiming for but maybe{and not for either the first or last time}I set the bar too high for myself this time out,come Sept 15th when I revisit 5X1,000m I'll be looking to redress the balance.

Returning To The Status Quo

It was roughly this time last year my reluctance to hit the track on weekends began and thus my year long sabatical began......well it's like they say "all good things come to an end" and after resuming repeats last Sunday this weekend I went the whole nine yards,repeats on Saturdaymorning,huge fuck off bowl of pasta Saturday nite and a long run on Sunday.
As is  my wont I'll post the repeats in a seperate blog entry but thanks to yesterdays 10 miler I logged a 6 day 45 mile week meaning my weekly mileage ladder now reads 1,9,29,45.

After having to grind out the closing miles of Wednesdays 7.5 miler and then Thursdays 8 miler I could've been forgiven for thinking the leap from 8 miles to 10 miles might be a bride too far but then again when have I ever conformed to conventional thinking?

As I set off at 10.40am under overcast skies I tried not to think about the fact I hadn't ran a 10 miler in eons or logged a 45 mile week in eons either or the fact I'd gotten home at 2.15am after a nite of clubbing,that much negative thinking could result in saying "ah fuck it" b4 I'd even gotten to South St bridge!!!
At least my beloved Spurs had won to get the 2013/14 season off to a winning start even if it was at the expense of Crystal Palace,I may be South East London till I die" but all bets are off when Palace,Millwall or Charlton face Palace!!!
Reaching the turnaround just b4 St Joe's boathouse on Kelly Drive I felt I was running w/in myself and began to brake down the final 5 miles,2 miles to Lloyd Hall,another mile to the end of Schuylkill Trail Park and then two miles to go.
I did a pretty good job of keeping my mind occupied over the next few miles and not think about the lack of knee lift over the final few miles on Wed and Thur,I mentally wrote out nect weeks schedule and b4 I knew it I was crossing South St bridge,from there it's easy to brake it down,get to the end of the bridge,get to Franklin Field,get to 39th St then get to 45th....aftr that it's home free......it's just the getting there sometimes  that proves to be the fly in the ointment!!

So all in all not a bad run,I don't plan on having to run any further than 10 miles for my long run if 800m/1,500m are my prefered distances on the track but having worked my way from 29 miles to 45 miles this past week I'd like to reach 50 miles this week which will also serve as a plateau.

Eight Is Enough.....For Now!!!

To put things in prespective when I completed my 5 lap cool down after Sundays 4x1 mile repeats I had logged a 6 day 29 mile week......at the completion of yesterday evenings 8 miler I had racked up 29 miles in 4 days......no wonder I was feeling knackered b4 I even began!!!
I knew I was in trouble Wednesday evening as I was falling asleep in the recliner watching the morning session of Worlds from Moscow,the fact I called it a nite by 9pm and prompty naffed off to bed underlined how tired I was.
However a full eight hours sleep did little to remedy the situation as I then ignored 2 alarms on my clock radio yesterday morning and was falling asleep on the trolley ride home,I guess the return to longer mileage was kicking my butt more than I cared to admit.
For a split second I considered blowing off the run in favour of doing it this evening.....but knew in my heart of hearts that was bollocks period plus by running on Thursday I'd allow myself a whole days recovery b4 hitting the track on Saturday for my scheduled 5x1,000m repeats I often say it's getting out there and running on the days you don't feel like it that define your desire to exceed and while I fully take on board that I'm a long way from returning to full fitness right now showing the desire to get out there and have at it when it would've been easier to blow it off means I'm heading in the right direction.

If my first week and a half of returning to training had been easy this week was a harsh reminder that you'll appreciate things that aren't just handed to you on a plate as I've had to work the inbound leg of my runs.
At least the temps have been in my favour,85,82,72,74 that's not to say I haven't worked up a good sweat in the process,forget the wheel the greatest invention of all time....dri fit running clothing!!!
W/ a 10 miler on tap for Sunday to allow me to round out my weekly mileage at 45 mpw I'll beging to come to grips w/ 8 milers next week b4 introducing the 8.4 mile tempo run into the mix next Thursday but for now I look forward to resting my weary limbs b4 heading to Temple tomorrow for more speed work.....no rest foer the wicked they say!

If I Should Fall From Grace W/ God

What is it about August 14th and us Paddies???
Yesterday marked 25 years since I stopped drinking,the GREATEST victory I've ever won I don't think I'd still be alive otherwise,at least the quality of my life would NOT be what it is thanks to the grace of God and the fellowship of Alcoholics Anoyomous and while I deeply appeciate 25 years of continued sobriety it don't mean jack if I don't get another day.......and that's why my celebrations of Rob Heffernan's gold in the 50k Race Walk in Moscow at Worlds yesterday were limited to a pint of Strawberry Milk post workout.

Fair play to him after finishing 4th in the Euros and last years Olympics it was a well deserve victory for the 35 year old Cork man,few could begrudge him his moment in the sun yesterday entering the Luzhiki Stadium that no doubt sparked massive celebrations back home in Ireland and where ever Paddies are scattered acrosss the four corners of the universe.
It was Irelands first World Championships gold since a fellow Cork athlete Sonia O Sullivan won the womens 5,000m in Gothenburg in 1995 and remarkably came on the EXACT date that will live in Irish history.......
August 14th 1983 Helsinki the inaugural World Championships and Eamon Coghlan winning the mens 5,000m final is a day I've lived and relived over and over,thanks to You Tube I can watch that race whenever I need a boost to my training and while Eamon's victory warrented the downing of several pints of Guinness back in 83 I don't view Sonia's  or Robert's golds as any the less special because they came after I got sober.

My 7.5 miler out and back along Schuylkill Banks last nite proved to be an eye opener in more ways than one.........one thing I realized was my thoughts of making tonites 8 miler a tempo run were wishful thinking.
I can't keep spewing "there's no timetable for my recovery" rethoric from the pulpit if I'm gonna rush my way back into tempo runs and it was evident this week working my way back up the mileage ladder from 6.5,7 and 7.5 miles that my knee lift and leg turnover need more reps b4 a worthwhile 8.4 mile tempo run is a consideration,providing things go to schedule I'll log a 10 miler on Sunday w/ back to back to back 8 milers next Monday thro Wednesday then maybe next Thursday will be the right time to return to 8.4 mile tempo runs around the Art Museum Loop.
Remember my "no pissing contest" mindset from Monday and Tuesday? I think it went out the window last nite.....making the turn at 3.75 miles I headed back towards Lloyd Hall sticking to the sidewalk as is my wont and not taking the slightly shorter route along by the river......when the two paths merged a runner behind me who'd ran along the river suddenly blew by me....whatever dude i was content to let him go as I still had 3 and a 1/4 miles to run.....
As we approached Lloyd Hall he went straight as I swung off to my right again following the route I always take and thought how good my instincts were not to get involved in a chase that would've only lasted some 500m......or so I thought!
As the path snaked back around to the back of the Art Museum here came Dude sprinting ahead of me again but clearly making his way towards an up ramp up to the Art Museum,I was impressed as his speed up the ramp as I got my head down along the Bank pathway convinced I'd seen the last of him......
Fuck Me Gently W/ A Chainsaw!!!! just as I passed the new skateboard park after the Art Museum I heard footsteps and someone breathing hard on my left shoulder,a quick glance across my shoulder revealed a white shirt and red shorts..the same Dude was wearing........
FUCK IT!!! I was done playing possum and being a nice guy clearly Dude was using me as his own personal rabbit and I had had enough,you wanna dance?lets dance motherfucker!!!!!!
I might be several weeks removed from my best form but I can dig deep and throw down when need be after matching me stride for stride for the first few strides I not only put daylight between us but keep pulling away till he couldn't be seen or heard again.
As a wise old man once told me not all of lifes great victories need to be on a grand scale   words to live by indeed,guess I WON'T be drinking to that....not today anyway!

Weapons Of Mass Destruction

Following on from Sundays mile repeats it was time to revisit the "road more travelled" aka the Schuylkill Banks for 6.5 and 7 miles on Monday and Tuesday.
After over ten years of being an Asics man I've switched to Adidas in late November I bought a pair of Adidas Climacools and was satisified w/ them enough to spring for  the pictured above Adidas Crazy Fast and must say I'm really pleased w/ them.
It's possible I'll stick w/ Saucony for my flats whenever I feel comfortable enough to return to flats for my repeats for now w/ my achilles still a little tender I'll lean towards my regular running shoes as I "nurse" my way back into the full flow of things.
It's possible I may also switch my spikes my Saucony Killkennys have given me years of great service but it may be time to make the switch to Nike Zooms.

As for both my runs I eased my way through both it felt good to be back on the Schuylkill Banks again after a few months away and w/ temps of 85 and 82 degs I had to double check the calendar that it was August,normally in Philly in mid August you can expect the temps to be in the mid to high 90s w/ the humidity kickin' in to boot.....never look a gift horse in the mouth they say!
Had to keep the time honoured "No Pissing Contests" mindset very much front and center,way too soon to be mixing it up w/ any would be challengers out there that said on Monday when I was very cognizant of someone hard on my heals I did adopt a "thou shall not pass" mindset and kept my would be overtaker at bay....yea for small victories!!!
Of course one day in running can seem like a lifetime,yesterday on the way down Spruce St and over the South St bridge and into Schuylkill Bank Park I went back and forth w/ a female Penn runner{she had a Penn University vest on so I took that as a Penn student.....I've been known to sport Villanova tshirts etc and I've NEVER set foot inside the school.....}anyway just after the last of the overhead bridges b4 reaching the Art Museum she went by me.....even if I wanted to stay w/ her I couldn't,last I saw of her was her back meters ahead of me on Kelly Drive as she speed off into the distance.......patience grasshopper!!!