BT and TP

I volunteered to help with registration at the BT50K before my run today. It was great to see everyone. Ultras are like reunions, and the N.E. Ohio group is a really good one. I sure wanted to go with them.

But, as I've said before, I'm not much of a trail runner. I met with Dave and Amy and we did the usual towpath thing - 15 in 2:08.5. That's a decent pace considering the heat and humidity. At 158, I had a decent weigh-in too.

Speaking of weigh-ins, today is Mikey's college graduation party. I'll be off the diet for the day. Maybe it won't be too much of a toll.

Today's Speedwork and The Western Reserve Hysterical Society

Good speed session on a hot day today. Trying to cut back on my running related driving, I ran to the track, did 6 x 1200 in (4:42, 41, 41, 41, 39, 36) an average of 4:40, and ran back. Altogether that's 12 in 92.5. Good progression on the speed too.

Now if I can only continue improving. And lose this weight. Then I might become a good runner again.

Debbie, Mom and I are heading to the Western Reserve Hysterical Society today to see the Vatican Splendors exhibition.

Achieving Eightness

I used to know that I was in shape when my mid-week, mid-mileage, mid-effort runs were at 7:30 pace. Nowadays I have a great deal of trouble getting to 8:00 pace. Takes a real effort. But I did it today - the ole 11-mile course in 88 minutes. Felt good. And Monday's long run wasn't bad either. Now if I can keep this going.

Today's Long Run

I got out and did 24 on the Lester Rail Trail again. The last time was two weeks ago. I'm seeing progress. This one (3:17.5) was 5.5 minutes better than last time. The weather was very nice both times. Here are my 6-mile split times: 50:55, 48:59, 48:33, 49:07. As with my last run, it would be nice if my last 6 were the fastest, and even nicer if I could get down to marathon pace for some of those miles.

But at least it's slow steady progress, with no meltdowns. Not to mention room for improvement.

Sunday Running and Weight

Yes, it was another tough Sunday morning. I did manage to get my 10 in today, however, so I'll call it a successful Sunday. It wasn't easy though. 7 on the mill and then 3 outside in the pouring rain.

The good news is that the ankle is a bit better today. No sharp pain.

I lost those 7 pounds initially, and have been in the 159-160 neighborhood ever since. At least the fluctuations are gone. But dad-gum it, I'm starving myself and not getting anywhere. Just gotta keep at it.

Tired Running

Yesterday was an off day, but Debbie and I walked the Old Carriage Trail. Nice hike, as always. But I was dead tired afterwards, and I had a long nap. Then I couldn't sleep in the middle of the night, and then I was tired again all day today.

That tiredness carried over into this morning's running. I did 3 on the mill and then went over to Station Rd. and did trails with Amy. Dave had to work. During that first hour with Amy, and then for another hour of trails, I just couldn't wake up. I was dead tired in every sense of the word.

Another problem: my left ankle hurts. Sometimes the pain is very sharp, but then it goes away just as quickly. I've had this before - loosening shoelaces helps, as does my PF stretching and strengthening.

For today, call it 12 slow trail miles in 1:51.

Slow Speedwork

I wanted to get at least 15 miles in, but I also wanted to do something of substance. It's a bit dangerous to combine speed and distance, especially when not in tip-top shape, but I went for it anyway. The plan? Run to the track (3 miles), then run one more warmup mile, followed by 8 x 1200 at a decent pace, then run the 3 miles back home. I didn't want the 1200's to be superfast, just steady.

So what did I do? 3 miles to the track, 8 x 1200, and 3 miles back. And the 1200's were slow, but at least steady. And check out this progression:

4:59, 57, 56, 55, 54, 54, 51, 47.

No all I gotta do is get faster and stronger. And leaner.

Today's Tired Run

I was very tired, but I stepped on the mill and did 4 there. Then, still tired, I went outside and did 6 more. Just what I wanted, but did I say I was tired? Well I was.

Olympic Trials, Broken GPS, Work, Today's Running

I watched, and thoroughly enjoyed, every minute of the Olympic Trials, except for the final night. I'll see that today. I just love track and field.

My GPS is broke - it won't turn on. Gotta decide what to do now. I'll research it. Meanwhile, I'm back to running the old way.

I've been busy with work all year. And I will be this week, too. But after this I believe it will slow down. I just hope not too much. There's some hope for business later on, but I've got to wait and see.

Speaking of old ways, I did the 11-mile loop for the first time in a while. About 92 and a half. Not too bad. Then after a break I did 3 more in 25 and a half. Once again, not bad for this warm, humid morning.

Sunday Morning Blahs

I had a long string of Sunday mornings where I just couldn't wake up and get myself running. Sometimes this results in no running at all, others I just run much less, and much slower than planned. All this is mostly due to running fairly long on Saturday, I am sure. I usually do want to do something of substance on Sundays - especially when it will be a busy work week.

But those Saturday runs aren't all that strenuous. They are usually in the neighborhood of 16 miles, and usually not all that fast. Maybe the Sunday Morning Blahs are all in my head?

The last few Sundays have been different. I've been able to either do some speedwork, or some decent (10 or so) distance.

But today the Blahs were back. I wanted to do 10 or 11, but could only manage 7. I wasn't sore from yesterday; only very tired. At least I did get faster as the miles went on.

16 On the Towpath

Dave, Amy and I started on the towpath slowly, but then picked it up very nicely in the second half, doing several sub-8 miles. Altogether 16 in 2:14. Not bad.

North Canton Y 5-Mile and fireworks

I did 33:45. Not that good, but as well as can be expected these days. Maybe a slight bit of improvement over my last races. I think I ran similar times here on hotter days when I was in much better shape. But I'm still not especially proud. I've gotta improve.

Dave and Carol came over and we saw Mom and did the Brunswick Fireworks. Not much else happenin.

159

Terrible dreadmill run today (I did 6) but look at that weight!

24

Not a bad long run today. I did that 21 last Wednesday, so today I went and did 24 on the Lester Rail Trail. The 6-mile splits were: 50:48, 50:16, 49:46, 51:21. Total time was 3:22. It wasn't my fastest 24 on that course, but at least it was steady. One of these days I hope to get back to running MP for the last few miles.

It was a great morning for a run - cool and not humid. It did get a bit warmer as the time went on. After having no trouble on the first 3 laps, the deerflies ate me alive on the 4th. That was the only problem at all. Except maybe that slight slowdown that also occurred on the final lap.

Kelleys Island

Dave and Carol and Debbie and I took the ferry there yesterday and spent the day. We had our car, so we drove all around the island. The glacial grooves were interesting and the beach was ok, but with the rain and everything it wasn't a real exciting day. I would think that even when there are more people about, the island is a quiet place. That's not so bad a thing. I think it would be a good place to get away from it all.

161

Still not good, but much much better. Now I only have 8 or so to go.

And today's speedwork session was very good. Best in a long time. I did 3 x (1600, 1200, 800) in times averaging 6:33, 4:50 and 3:05. Strong and consistent.

167

That's 167 pounds. I think that's the most in about 25 years. I think it'll come down fast now that I'll watch it. Also I had tons of pizza last night. I'm hoping for 162 or less tomorrow.

Today we did our usual Saturday morning towpath run. This time it was Dena instead of Amy, who had sciatica problems. It was warm and humid, but we did ok - about 15 or possibly a bit more. We gradually did faster miles until we were near 8 minute pace. Not bad.

That's 70 for the week. The most in a while. And considering the weight, things can only get better - right?

What Was I Thinking?

Not having to be at work until just before 11am here in Philly, I had time to spare. So I thought I'd do a medium-long run. 15 or so would do. Maybe even 16. The most I've done in the past month and a half (after Prague) has been 17. This would be a challenge for me.

It was another beautiful sunny morning as I went down the hill from the hotel and then onto the scenic Perkiomen Trail. Yesterday it was in a southernly direction, this time it was north. There had been only about a mile of crushed limestone for yesterday's run, with the rest being asphalt. Going north, it's mostly limestone.

After the usual slow start, I settled into a 8:20 to 8:30 pace. For some strange reason, I went past 7.5 miles out. I turned back at a nice park at 8+ miles. I guess I had started thinking of 16 miles rather than 15. But now it would be even longer than 16. On the way back I went out and back on an additional trail spur. Now it was looking like it would be more like 18 miles total.

So there I was, still feeling fine, still running that same pace, and I started thinking some more. 18 is *almost* 20. Why not go for the whole enchilada? As I got to the point where I was to extract myself from the trail and back up the hills to the hotel (about a mile more), I just kept going south.

Now I was on the part of the trail that I had done yesterday. I went a little over a mile and then turned back. I hit 20 just before the really really big hill up to the hotel and turned off my GPS. 2:49 and steady. Not bad. I was going to walk that last 1/2 mile.

I did walk for a few steps, but then I started jogging. Back on went the GPS. I did some extra and am calling it yet another mile.

What do you know?

Perkiomen

That's the trail here in Collegeville, PA that I run on. It's been a while - almost 2 years. But it's a very nice run. I did 10 in 87 today, and hope for 15 or so tomorrow.

Running in the Shadow of the Rainbow

The sun was just rising, but clouds were forming in the west. Before long, a rainbow began to appear. Even as the sun began to shine, the rain began to fall, and the rainbow became brighter and brighter. Soon the rain was pouring, but the rainbow remained. It was so bright that it was double, with additional, lighter rainbows inside the big one. It seemed almost bright enough to cast a shadow. It remained with me for over a half hour.

This all occured during my soggy speed session this morning. I managed to do seven 1600's. This isn't quite up to my goal of eight, but I'm happy to have done more than I have in a while. They were pretty steady too. Difficult, but steady. I averaged 6:35. Took several breaks too. Altogether I manged 12 in 93.

At least I'm seeing progress.