Another 8 miler under my belt last nite as I completed a whole week of training 46 miles in a week since returning to the frey last Wednesday.
Thankfully the muscle soreness that greeted me when I awoke post 6 miler last Thursday morning is now a thing of the past as I feel I've gotten the measure of basic mileage.
90 degrees yesterday,not too uncomfortable although when I saw the lemonade stand just after Girade Ave bridge on the inbound leg of my run my taste glands began to do a Rumba in my parched mouth w/ just over 3.5 miles b4 a cold Kefer Yogurt Smoothie could quench that.
Only one bellend on my run last nite....but she made up for the lack of numbers w/ her stupidity,at the corner of 34th and Spruce w/ traffic one way coming North to south I didn't feel the need to check to my right for oncoming traffic since said traffic was going North from my left,just as I stepped off the curb here comes this pratt on her bike going full tilt in the wrong direction on a one way street almost taking me out.....wtf!!!!!!
The game plan this evening is another 8 miler to put me at 24mpw b4 a rest day b4 returning to the track on Saturday for the old tried and tested "Mo Farah Repeat" mile,1,200m 1,000m 800m 600m 400m w/ 5 lap warm up/cool down which comes out to 6 miles,leaving a return to double digits on Sunday over 10 miles for a 40mpw...im the hope of moving up to 10 miles runs next week,Mo Farah repeat and Sunday long run over 14 miles for a 50mpw......then I'll "officially" be back......
Thursday, July 28, 2016
Wednesday, July 27, 2016
Another Brick In The Wall
An easy 8 miler last nite to kick off week two of my return to training.
The decision to run or not run Monday was taken out of my hands by work as I ended up working an eleven hour shift Monday 6.50am -5.50pm.
I was happy for a rest day off the back of 5 six milers in a row and also delighted to avoid what was reported as 98 degree temps......it certainly felt that hot on the loading dock between 10.30am and 1.30pm which is why I didn't exit the hospital till almost 6pm as the 3 hours up on the dock put me behind schedule downstairs in the storeroom putting skids away.....hey ho the extra 2.5 hours will go towards my next cheque which coinsides w/ my next vacation in three weeks time and should allow me to buy my writing desk,hanging rack and boom box as the next phase of the "mancave" project gets underway.
Mercifully yesterday was a more traditional 7am-3.30pm shift which allowed me the opportunity to come home around 4.30pm change,stretch and head out the door by 4.45pm for my run.
88 degrees when I set out,89 by the time I finished some 85 mins later.
Got to break in my new running shoes w/ almost 350 miles on my last pair it felt time to "blood" new shoes and my new New Balance shoes felt comfortable on their maiden voyage.
Felt some signs of life re knee lift and leg turnover in the opening 1.5 mile,had to ease off the gas a little as this was my first 8 miler in a while and didn't want to "flood the engine" early on into the run.
While my conditioning,speed,strength and stamina are slowly working their way back to respectable levels my firey feisty nature continues to show little to no sign of any time off,nine times out of ten the light at University City train station is working against me on the outbound leg.....low and behold yesterday it was in my favour for once as I was able to pick up my pace and not grind to a halt as usual.....that was until "Gramps" decides said red light is NOT applicable to him or his Noddy bike and proceeds to blow throw said red light forcing me to swerve to avoid being clattered.
"ya fuckin' gobshite" I hinted as I drew along side him after the right hand turn onto Spruce St.....he was as oblivious to this as he was to the next red light at South St bridge which he blew through while I waited on the kerb......I hope you get knocked off that bike for blowing thro red lights fucker!!!
Then on the inbound leg after crossing the South St bridge I see this yoke walking towards me head down preoccupied w/ his phone and not looking up to see he's walking straight towards.....yeah tweet this prick"man dude just ran right over me,never saw him coming....damn"
To round out my trilogy of 'Yokes" w/ 8 blocks to go this arsehole makes a right onto 42nd St.....I'm sorry I should know you're turning towards me.....know what'd help w/ that???? you turning on your turn signal dickhead!!!!
The point to this is when I'm "fired up" I know I'm not just out there "going thro the motions" if I just shrugged my shoulders when every arsehole,dickhead,gobshite or yoke did something to piss me off I'd take that as an indication I didn't care,me reacting to every infraction by these bellends tells me the bit is firmly between my teeth and the fire in my soul is burning
The decision to run or not run Monday was taken out of my hands by work as I ended up working an eleven hour shift Monday 6.50am -5.50pm.
I was happy for a rest day off the back of 5 six milers in a row and also delighted to avoid what was reported as 98 degree temps......it certainly felt that hot on the loading dock between 10.30am and 1.30pm which is why I didn't exit the hospital till almost 6pm as the 3 hours up on the dock put me behind schedule downstairs in the storeroom putting skids away.....hey ho the extra 2.5 hours will go towards my next cheque which coinsides w/ my next vacation in three weeks time and should allow me to buy my writing desk,hanging rack and boom box as the next phase of the "mancave" project gets underway.
Mercifully yesterday was a more traditional 7am-3.30pm shift which allowed me the opportunity to come home around 4.30pm change,stretch and head out the door by 4.45pm for my run.
88 degrees when I set out,89 by the time I finished some 85 mins later.
Got to break in my new running shoes w/ almost 350 miles on my last pair it felt time to "blood" new shoes and my new New Balance shoes felt comfortable on their maiden voyage.
Felt some signs of life re knee lift and leg turnover in the opening 1.5 mile,had to ease off the gas a little as this was my first 8 miler in a while and didn't want to "flood the engine" early on into the run.
While my conditioning,speed,strength and stamina are slowly working their way back to respectable levels my firey feisty nature continues to show little to no sign of any time off,nine times out of ten the light at University City train station is working against me on the outbound leg.....low and behold yesterday it was in my favour for once as I was able to pick up my pace and not grind to a halt as usual.....that was until "Gramps" decides said red light is NOT applicable to him or his Noddy bike and proceeds to blow throw said red light forcing me to swerve to avoid being clattered.
"ya fuckin' gobshite" I hinted as I drew along side him after the right hand turn onto Spruce St.....he was as oblivious to this as he was to the next red light at South St bridge which he blew through while I waited on the kerb......I hope you get knocked off that bike for blowing thro red lights fucker!!!
Then on the inbound leg after crossing the South St bridge I see this yoke walking towards me head down preoccupied w/ his phone and not looking up to see he's walking straight towards.....yeah tweet this prick"man dude just ran right over me,never saw him coming....damn"
To round out my trilogy of 'Yokes" w/ 8 blocks to go this arsehole makes a right onto 42nd St.....I'm sorry I should know you're turning towards me.....know what'd help w/ that???? you turning on your turn signal dickhead!!!!
The point to this is when I'm "fired up" I know I'm not just out there "going thro the motions" if I just shrugged my shoulders when every arsehole,dickhead,gobshite or yoke did something to piss me off I'd take that as an indication I didn't care,me reacting to every infraction by these bellends tells me the bit is firmly between my teeth and the fire in my soul is burning
Sunday, July 24, 2016
On The Road Again
Well I'm so tired of crying but I'm out on the road again I'm on the road again
You know the first time I travelled out in the rain and snow in the rain and snow
On The Road Again-Canned Heat
HA!!!! Just when you thought it was safe to check the blogosphere again,"yer man" is back at it!!!!!
Following a near nine week hiatus this past week finally felt like the right time to get back into the swing of things.....and we all know how I love to swing.......that sounded SO much better in my head.....!!!!!!
After my Masters 800m at Franklin Field I said I was ready to resume training....and I did.....I ran one 6 miler the week after.....and proceeded to remain on me arse on the feckin' recliner for another fortnite till throwing said feckin recliner out{and replacing it w/ a brand new futon I hasten to add}
During last weeks living room renovations I had to move my National Championships medals from one wall to another.....this just so happened to be the week of 2016 Masters Nationals in Michigan and maybe repositioning my considerable collection lit a fire under me arse that I'd like to add to that collection next year and after checking the results from Michigan,where I feel I could've been in contention for a medal in all three events{800m 1,500m 5,000m} I knew it was time to get back after it so here's a brief summary of "The Week That Was"......all journeys have to start somewhere yeah?
Wed 6 Miles
On the day I returned to work after 6 glorious days off I elected to resume training w/ an easy 6 miler,I have to say w/ no sense of ego this felt right and where I needed to be.
Little in the way of knee lift and leg turnover.....which was to be expected but it wasn't too rough on me....I had to hope Thursday would follow suit....
Thur 6 Miles
Not only did I sleep right through my 5.25am alarm I awoke to the feeling somebody and worked me over w/ a Louisville Slugger.......No Pain,No Gain yeah????
Despite an evening appointment at nearby Camden Waterfront to catch Duran Duran I made sure I got my 6 miler in first.....a few weeks ago I was blowing off runs and pissin' and moanin' about always "putting the run first" so this told me I was back on the right path.
Fri 6 Miles
The original game plan was 3 x 6 milers plus a return to the track this weekend for 24 miles......ah bollocks!!! I knew after my opening two runs I wasn't track ready just yet so why not make it 5 x 6 miles and give myself a 30 mpw,w/ a view to bump next week up to 40 mpw including a return to the track???
#olderwiser
After two evenings of 83 and 87 degs I was now confronted by low 90s and running at 3pm not 4.30pm and I had to dig deep mentally and physically to get this one in,the temptation at 2.5 miles to make this a 5 miler was vast but I knew if I "buckled" now at the first hurdle I may not "clear the next hurdle" whatever that may be and since this is NOT "my first rodeo" I thanked the fact I have Dental coverage at work and gritted my teeth,another 6 miles under my belt
Sat 6 Miles
The next challenge now was to get back into the routine of training on the weekends,don't get it twisted I've enjoyed the feck out of making Full Irish Breakfasts the past two months and sitting on me hole or feckin' off to Fado's to watch the footie......but that kind of behaviour tends not to lend it's self to podium finishes so lite breakers and out the door to run was the order of the day
W/ talk of temps between 95-98 degs the earlier I got after it the better,out said feckin' door by 11.30am and back gone 12.30pm,yes I was knackered when I got home and lay on the futon till I had to get a shower and head upto New York City to see Eddie Izzard @ The Beacon but I now had 24 miles under my belt,four down one to go!
Sun 6 Miles
Despite not getting home from NYC till gone 2am and not getting to bed till 3.30am I was up by 9.30am,another lite breakfast and back out for another 6 miles
Yes my knee lift and leg turnover have deserted me{for now} my strength,stamina,speed and conditioning have all gone to shite.....but my desire is back......and so is my fiestiness.....
After two days over being made to feel I was treading quicksand by runners,who it has to be said weren't exactly breaking land speed records as they passed me today on the inbound 3 miles I heard footsteps behind me
As "yoke" drew along side me my competitive side rose to the surface and rather than "roll over" I began to match him stride for stride
A runner ahead of us suddenly stopped to talk w/ another runner,"Yoke" decides now is the apt time to not only overtake me me but also cut right across me leaving me to almost clatter the two stationary runners to my right
"Ya fuckin' dickhead!!!" I hollered as I pulled alongside yoke and proceeded to leave him in my wake you know the code "fuck w/ the bull,get the horns" and this running devil is just getting warmed up!!!!
So my first week back,as each day has passed the soreness in my legs after a nine week hiatus has slowly diminished,yes there's still a long way to go but I feel I'm on the right track moving forward.
You know the first time I travelled out in the rain and snow in the rain and snow
On The Road Again-Canned Heat
HA!!!! Just when you thought it was safe to check the blogosphere again,"yer man" is back at it!!!!!
Following a near nine week hiatus this past week finally felt like the right time to get back into the swing of things.....and we all know how I love to swing.......that sounded SO much better in my head.....!!!!!!
After my Masters 800m at Franklin Field I said I was ready to resume training....and I did.....I ran one 6 miler the week after.....and proceeded to remain on me arse on the feckin' recliner for another fortnite till throwing said feckin recliner out{and replacing it w/ a brand new futon I hasten to add}
During last weeks living room renovations I had to move my National Championships medals from one wall to another.....this just so happened to be the week of 2016 Masters Nationals in Michigan and maybe repositioning my considerable collection lit a fire under me arse that I'd like to add to that collection next year and after checking the results from Michigan,where I feel I could've been in contention for a medal in all three events{800m 1,500m 5,000m} I knew it was time to get back after it so here's a brief summary of "The Week That Was"......all journeys have to start somewhere yeah?
Wed 6 Miles
On the day I returned to work after 6 glorious days off I elected to resume training w/ an easy 6 miler,I have to say w/ no sense of ego this felt right and where I needed to be.
Little in the way of knee lift and leg turnover.....which was to be expected but it wasn't too rough on me....I had to hope Thursday would follow suit....
Thur 6 Miles
Not only did I sleep right through my 5.25am alarm I awoke to the feeling somebody and worked me over w/ a Louisville Slugger.......No Pain,No Gain yeah????
Despite an evening appointment at nearby Camden Waterfront to catch Duran Duran I made sure I got my 6 miler in first.....a few weeks ago I was blowing off runs and pissin' and moanin' about always "putting the run first" so this told me I was back on the right path.
Fri 6 Miles
The original game plan was 3 x 6 milers plus a return to the track this weekend for 24 miles......ah bollocks!!! I knew after my opening two runs I wasn't track ready just yet so why not make it 5 x 6 miles and give myself a 30 mpw,w/ a view to bump next week up to 40 mpw including a return to the track???
#olderwiser
After two evenings of 83 and 87 degs I was now confronted by low 90s and running at 3pm not 4.30pm and I had to dig deep mentally and physically to get this one in,the temptation at 2.5 miles to make this a 5 miler was vast but I knew if I "buckled" now at the first hurdle I may not "clear the next hurdle" whatever that may be and since this is NOT "my first rodeo" I thanked the fact I have Dental coverage at work and gritted my teeth,another 6 miles under my belt
Sat 6 Miles
The next challenge now was to get back into the routine of training on the weekends,don't get it twisted I've enjoyed the feck out of making Full Irish Breakfasts the past two months and sitting on me hole or feckin' off to Fado's to watch the footie......but that kind of behaviour tends not to lend it's self to podium finishes so lite breakers and out the door to run was the order of the day
W/ talk of temps between 95-98 degs the earlier I got after it the better,out said feckin' door by 11.30am and back gone 12.30pm,yes I was knackered when I got home and lay on the futon till I had to get a shower and head upto New York City to see Eddie Izzard @ The Beacon but I now had 24 miles under my belt,four down one to go!
Sun 6 Miles
Despite not getting home from NYC till gone 2am and not getting to bed till 3.30am I was up by 9.30am,another lite breakfast and back out for another 6 miles
Yes my knee lift and leg turnover have deserted me{for now} my strength,stamina,speed and conditioning have all gone to shite.....but my desire is back......and so is my fiestiness.....
After two days over being made to feel I was treading quicksand by runners,who it has to be said weren't exactly breaking land speed records as they passed me today on the inbound 3 miles I heard footsteps behind me
As "yoke" drew along side me my competitive side rose to the surface and rather than "roll over" I began to match him stride for stride
A runner ahead of us suddenly stopped to talk w/ another runner,"Yoke" decides now is the apt time to not only overtake me me but also cut right across me leaving me to almost clatter the two stationary runners to my right
"Ya fuckin' dickhead!!!" I hollered as I pulled alongside yoke and proceeded to leave him in my wake you know the code "fuck w/ the bull,get the horns" and this running devil is just getting warmed up!!!!
So my first week back,as each day has passed the soreness in my legs after a nine week hiatus has slowly diminished,yes there's still a long way to go but I feel I'm on the right track moving forward.
Sunday, June 26, 2016
Kevin F Version 2.0
Ok so I need to explain my lack of activity on both the blog and my running,simple truth I took six weeks off not through injury{thank God!}but due to a lack of hunger and desire to get out there and put in the requisite 5 days/50 mpw training weeks I'm required to to enable me to compete at the level I'm used to.
In fairness this time time last year I was looking at numerous "exit strategies" if I wanted to call time on my career as a competitive runner,I've ran almost all my life I doubt I could turn my back on it 100% unless my body deemed otherwise but there are times when "putting the run first" before everything becomes a chore,ney grind that I don't resent but do question.
I am not one to show up at Nationals...or any race for that matter to simply "make up the numbers" I don't expect to win but I do have to compete to the level my God given talent expects me too and frankly I'm not willing to drop close to $1000 in air fair/hotel/meals etc and go to Grand Rapids in a few weeks time having sat on my arse for the last six weeks.
God willing there will be other National Championships,don't get it twisted I love to compete at Nationals and my four individual National Championships mean the world to me but Nationals are NOT the be all and end all YES I have made them that way in eight of the past ten years but often at the expense of something to finance them
Perhaps this year as I move into the back half of middle age w/ old age a little ways off just yet I have opted to NOT put the almighty run first,this summer I would rather refurnish my apartment and the $1000 I would have dropped to go to Michigan will be better spent on getting my living room and bedroom "tarted up" somewhat,do you realize I've sat on the same tatty recliners for the past 20 plus years? it's time for a Futon in the living room
As you may know I've been expanding my writing of late, I feel a Writing Desk is a worthwhile addition to the living room plus the restoration of Internet at home,I can't wait till every weekend to hit up my favourite Starbucks to write on my laptop.
And four years on from moving into my own place my cds still sit in boxes on the floor,I keep threatening to go to Home Depot to get blocks and shelving,now feels the time to make good on that threat.
I surprised myself yesterday at the USATF Club Nationals by running a semi respectable 2.11.89 Masters 800m,finishing 5th of 10,not bad for someone who's sat on his hole for six weeks watching Soccer and eating Pizza and Ice Cream......I'd already made up my mind this coming week I was about to get back "in the game" yesterday would see me either sink or swim.....surprisingly I swam and instead of the envious glances out of the trolley windows on my way home at those out there "getting their run in" I will once again take my place amongst the rank and file of the brother and sisterhood of the running fraternity.
5th Avenue Mile is 10 weeks away,I have ample time to whip myself into shape,no pesky club Track Pentathlon to worry about......and that rumbling sound you hear is the sound of a sleeping giant waking up,yawning,stretching and asking "where are my fecking running shoes?" recess is over reboot is on!
In fairness this time time last year I was looking at numerous "exit strategies" if I wanted to call time on my career as a competitive runner,I've ran almost all my life I doubt I could turn my back on it 100% unless my body deemed otherwise but there are times when "putting the run first" before everything becomes a chore,ney grind that I don't resent but do question.
I am not one to show up at Nationals...or any race for that matter to simply "make up the numbers" I don't expect to win but I do have to compete to the level my God given talent expects me too and frankly I'm not willing to drop close to $1000 in air fair/hotel/meals etc and go to Grand Rapids in a few weeks time having sat on my arse for the last six weeks.
God willing there will be other National Championships,don't get it twisted I love to compete at Nationals and my four individual National Championships mean the world to me but Nationals are NOT the be all and end all YES I have made them that way in eight of the past ten years but often at the expense of something to finance them
Perhaps this year as I move into the back half of middle age w/ old age a little ways off just yet I have opted to NOT put the almighty run first,this summer I would rather refurnish my apartment and the $1000 I would have dropped to go to Michigan will be better spent on getting my living room and bedroom "tarted up" somewhat,do you realize I've sat on the same tatty recliners for the past 20 plus years? it's time for a Futon in the living room
As you may know I've been expanding my writing of late, I feel a Writing Desk is a worthwhile addition to the living room plus the restoration of Internet at home,I can't wait till every weekend to hit up my favourite Starbucks to write on my laptop.
And four years on from moving into my own place my cds still sit in boxes on the floor,I keep threatening to go to Home Depot to get blocks and shelving,now feels the time to make good on that threat.
I surprised myself yesterday at the USATF Club Nationals by running a semi respectable 2.11.89 Masters 800m,finishing 5th of 10,not bad for someone who's sat on his hole for six weeks watching Soccer and eating Pizza and Ice Cream......I'd already made up my mind this coming week I was about to get back "in the game" yesterday would see me either sink or swim.....surprisingly I swam and instead of the envious glances out of the trolley windows on my way home at those out there "getting their run in" I will once again take my place amongst the rank and file of the brother and sisterhood of the running fraternity.
5th Avenue Mile is 10 weeks away,I have ample time to whip myself into shape,no pesky club Track Pentathlon to worry about......and that rumbling sound you hear is the sound of a sleeping giant waking up,yawning,stretching and asking "where are my fecking running shoes?" recess is over reboot is on!
Saturday, May 14, 2016
Confidence Boost....Check
It was once said of my hero Jimmy Connors he equated the loss of a tennis match to the loss of a tooth in a bar room brawl.....I feel the same way off the back of a bad race or bad repeat workout...... so following Sundays substandard Mo Farah Workout at Temple I headed to the friendlier confines of Haverford College this afternoon to try and correct last Sundays shit show.
Arrived at the track by 2.20pm and had it all to myself which always makes me happy....it's not that I don't share well it's just that somethings in life are better all by your lonesome and for me track workouts are one such thing.
5 lap warm up complete into my flats and as "the auld fella" would say "time to let the dog see the rabbit"*
*I don't condone Rabbit hunting,tis only an expression #luvbunnies
Mile
1.23-1.24-1.25-1.19=5.31.59
A far cry from the piss poor 5.41.16 I opened w/ on Sunday but not quite the 5.13/5.20/5.24/5.21 my four prior opening miles have yielded
1,200m
1.21-1.22-1.17=4.00.15
I believe it was Bob Dylan who sang "Idiot Wind" and the fecking wind around the top turn and up the home straight felt like it cost me a sub 4.00.....not that 4.00.15 sucks w/a closing 400m in 77 seconds!
1,000m
1.19-1.21-36=3.16.58
Beginning to close in on that 3.12 range I had in January b4 the hiatus of all things repeat,not so much "softly softly catchy monkey" more "run run ye little fecker!!!!"
800m
1.19-1.17=2.36.52
Oh!!!! negative splits,yeah,still working my way back to 2.30/2.32 territory but getting there...
600m
1.18-36=1.54.60
Dec 30th=1.48.50-Jan 7th=1.49.10,how long b4 I'm back at sub 1.50???
400m
67.79
Was thinking 68 would round out the workout nicely but here's my feckin' arm twist it....ok ok ok I'll take the 67.79!!!
Yes an improvement on Sundays times.....der!!! but to quote my former coach " there's alot more meat on that bone"
I race Monday so I'll forgo the Mo Farah Repeat next weekend but the following 7 weekends....oh it's on like Donkey Kong!!!!
Arrived at the track by 2.20pm and had it all to myself which always makes me happy....it's not that I don't share well it's just that somethings in life are better all by your lonesome and for me track workouts are one such thing.
5 lap warm up complete into my flats and as "the auld fella" would say "time to let the dog see the rabbit"*
*I don't condone Rabbit hunting,tis only an expression #luvbunnies
Mile
1.23-1.24-1.25-1.19=5.31.59
A far cry from the piss poor 5.41.16 I opened w/ on Sunday but not quite the 5.13/5.20/5.24/5.21 my four prior opening miles have yielded
1,200m
1.21-1.22-1.17=4.00.15
I believe it was Bob Dylan who sang "Idiot Wind" and the fecking wind around the top turn and up the home straight felt like it cost me a sub 4.00.....not that 4.00.15 sucks w/a closing 400m in 77 seconds!
1,000m
1.19-1.21-36=3.16.58
Beginning to close in on that 3.12 range I had in January b4 the hiatus of all things repeat,not so much "softly softly catchy monkey" more "run run ye little fecker!!!!"
800m
1.19-1.17=2.36.52
Oh!!!! negative splits,yeah,still working my way back to 2.30/2.32 territory but getting there...
600m
1.18-36=1.54.60
Dec 30th=1.48.50-Jan 7th=1.49.10,how long b4 I'm back at sub 1.50???
400m
67.79
Was thinking 68 would round out the workout nicely but here's my feckin' arm twist it....ok ok ok I'll take the 67.79!!!
Yes an improvement on Sundays times.....der!!! but to quote my former coach " there's alot more meat on that bone"
I race Monday so I'll forgo the Mo Farah Repeat next weekend but the following 7 weekends....oh it's on like Donkey Kong!!!!
Friday, May 13, 2016
Less Is More/Going The Extra Mile
So,I sat out my scheduled 13 miler on Wednesday.....bad runner,shame shame!!!!! but I feel I have a valid reason......
The last thing I need going into Mondays 5,000m at Swarthmore is to show up "leggy" it's an important race to begin w/ my first track 5,000m in almost 5 years plus it's a collage meet meaning at 52 & 1/2 I'll be the "old man of the field" but given the 411 that came my way re a potential meet in June that's now very much off the books I now need to rewrite my June race schedule.
Providing I can "handle my business" at Swarthmore Monday I'll not only have a seed time for Michigan for Nationals{now nine weeks away...single digits...gulp!!!} but potentially no need to run another 5,000m in June, I would like to go: 3,000m-800m-1,500m on June 14th,21st,28th as my final tune up races b4 Nationals kick off on July 14th so now Mondays race takes on more importance ergo the decision to cut back my training this week to 4days/40mpw......any other week I'd have put on my "big boy pants" and dealt w/ the leg weary issue but sometimes "less is more" even if that concept is alien to most runners...it just isn't in our DNA but having laid off the miles in November I felt ready to "throw down for 6 weeks in December/early January at 50mpw b4 my four week race schedule and taper which resulted in two Silvers so..............
The plan yesterday was another 13 miler but mid run that altered, seems this weekend is the Dad Vail Regatta,the big daddy of Rowing ergo why they're setting up shit now not Friday.
Bad enough I'm weaving in and out of rowing boats being held above head height,there are tents on either side of the path and vehicals coming down the path.
"Jobsworth" in front of me slows,I can't swing wide right cos of the tents,can't swing wide left as there's an oncoming Jeep coming up the footpath on Kelly Dr so I slow....cue "Jobsworth" coming to a complete stop to rap w/ the driver of said Jeep and as he throws his right elbow back it clatters himself square in the chest........the feck I was dealing w/ more of that so rather than turn at 6.5 miles b4 Falls Bridge I kept going and made it a 14 miler plus avoided the chance of being up b4 the Judge for turning "Jobsworth" into a human Popsicle w/ a rowing oar up his arse.......
The extra mile was neither here nor there I did a 14 miler Saturday so it's not like it was out of my wheelhouse even if when I normally do the whole leap I go counter clockwise up West River Dr down Kelly Dr,but the old adage "a change is as good as a rest" seemed applicable
Sunny and 71 degrees for a nice change of pace always good to work up a bit of a sweat out there.
Friday by default is a rest day it's my busiest day at work w/ skids and I seldom get out on time or close to it plus there's food shopping,need to eat well this weekend pre race so Stuffed Clams w/ Alfrado Fettuchini, Seafood Linguine and Steak & Chips w/ Peas & Mushrooms are on the menu,I'm also trying to up my water intake I drink water each day but always feel I could drink more w/ a 12.5 lap race on the horizon getting ever close now feels like the time to hydrate.
The last thing I need going into Mondays 5,000m at Swarthmore is to show up "leggy" it's an important race to begin w/ my first track 5,000m in almost 5 years plus it's a collage meet meaning at 52 & 1/2 I'll be the "old man of the field" but given the 411 that came my way re a potential meet in June that's now very much off the books I now need to rewrite my June race schedule.
Providing I can "handle my business" at Swarthmore Monday I'll not only have a seed time for Michigan for Nationals{now nine weeks away...single digits...gulp!!!} but potentially no need to run another 5,000m in June, I would like to go: 3,000m-800m-1,500m on June 14th,21st,28th as my final tune up races b4 Nationals kick off on July 14th so now Mondays race takes on more importance ergo the decision to cut back my training this week to 4days/40mpw......any other week I'd have put on my "big boy pants" and dealt w/ the leg weary issue but sometimes "less is more" even if that concept is alien to most runners...it just isn't in our DNA but having laid off the miles in November I felt ready to "throw down for 6 weeks in December/early January at 50mpw b4 my four week race schedule and taper which resulted in two Silvers so..............
The plan yesterday was another 13 miler but mid run that altered, seems this weekend is the Dad Vail Regatta,the big daddy of Rowing ergo why they're setting up shit now not Friday.
Bad enough I'm weaving in and out of rowing boats being held above head height,there are tents on either side of the path and vehicals coming down the path.
"Jobsworth" in front of me slows,I can't swing wide right cos of the tents,can't swing wide left as there's an oncoming Jeep coming up the footpath on Kelly Dr so I slow....cue "Jobsworth" coming to a complete stop to rap w/ the driver of said Jeep and as he throws his right elbow back it clatters himself square in the chest........the feck I was dealing w/ more of that so rather than turn at 6.5 miles b4 Falls Bridge I kept going and made it a 14 miler plus avoided the chance of being up b4 the Judge for turning "Jobsworth" into a human Popsicle w/ a rowing oar up his arse.......
The extra mile was neither here nor there I did a 14 miler Saturday so it's not like it was out of my wheelhouse even if when I normally do the whole leap I go counter clockwise up West River Dr down Kelly Dr,but the old adage "a change is as good as a rest" seemed applicable
Sunny and 71 degrees for a nice change of pace always good to work up a bit of a sweat out there.
Friday by default is a rest day it's my busiest day at work w/ skids and I seldom get out on time or close to it plus there's food shopping,need to eat well this weekend pre race so Stuffed Clams w/ Alfrado Fettuchini, Seafood Linguine and Steak & Chips w/ Peas & Mushrooms are on the menu,I'm also trying to up my water intake I drink water each day but always feel I could drink more w/ a 12.5 lap race on the horizon getting ever close now feels like the time to hydrate.
Wednesday, May 11, 2016
Wise Head Old Legs
Even though it's almost 7 years since my coach and I went our separate ways there are still some elements of his influence on my day to day training.
One of GP's "pearls of wisdom" was "listen to your body" and what my body told me on Monday was my legs were still a tad shot,in general I was knackered and rather peckish so the prospect of a run period muchless a 12 miler seemed unlikely and w/ that I not only sat out Monday but forced a rewrite of my entire weeks schedule......and this kids is why we write said schedule in Pencil!!!!
Switching from a:12-12-10-10-6 Monday thro Thursday rest day Friday Repeats Saturday rest day Sunday to a: rest day 13-13-13-6-5 Tuesday thro Thursday rest day Friday Repeats Saturday 5 miles Sunday has it's up side
Following my repeats on Saturday I now have the opportunity to get an easy/shake out 5 miler in on Sunday to remove any residual gunk/crap from my legs b4 Mondays 5,000m at Swarthmore so all in all not the worst thing in the world.
Out the door by 4.30pm it was a mixture of grey skies and raindrops and sunshine trying to peer out from behind the clouds in 56 degree temps for my out and back along Kelly Drive almost to Falls Bridge.
I felt comfortable and relaxed and maintained a near metronomic 9 min mile pace as the 1.17 finish indicated,out by 4.30pm home by 6.27pm,more of the same again today and tomorrow would be nice,having officially "thrown my bandana into the ring" for Mondays Swarthmore Last Chance Meet everything I do this week is geared towards my first track 5,000m in almost five years
One of GP's "pearls of wisdom" was "listen to your body" and what my body told me on Monday was my legs were still a tad shot,in general I was knackered and rather peckish so the prospect of a run period muchless a 12 miler seemed unlikely and w/ that I not only sat out Monday but forced a rewrite of my entire weeks schedule......and this kids is why we write said schedule in Pencil!!!!
Switching from a:12-12-10-10-6 Monday thro Thursday rest day Friday Repeats Saturday rest day Sunday to a: rest day 13-13-13-6-5 Tuesday thro Thursday rest day Friday Repeats Saturday 5 miles Sunday has it's up side
Following my repeats on Saturday I now have the opportunity to get an easy/shake out 5 miler in on Sunday to remove any residual gunk/crap from my legs b4 Mondays 5,000m at Swarthmore so all in all not the worst thing in the world.
Out the door by 4.30pm it was a mixture of grey skies and raindrops and sunshine trying to peer out from behind the clouds in 56 degree temps for my out and back along Kelly Drive almost to Falls Bridge.
I felt comfortable and relaxed and maintained a near metronomic 9 min mile pace as the 1.17 finish indicated,out by 4.30pm home by 6.27pm,more of the same again today and tomorrow would be nice,having officially "thrown my bandana into the ring" for Mondays Swarthmore Last Chance Meet everything I do this week is geared towards my first track 5,000m in almost five years
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