14 Times Halfway Around

1.25 miles warmup
14x200 meters (100)
.25 warmdown

total: 4.25 miles

69°F
Clear
Wind: N at 6 mph
Humidity: 71%
course: Wheaton College track

Finish:
74°F
Mostly Cloudy
Wind: W at 3 mph
Humidity: 58%

Hit the track with Aliz, warmed up with her for 1.25 miles, then entirely forgot to run strides.

Converted "14 x :45 f (1)" into 14x200 meters with 100 meter jog recovery. Ran into old friend Oliver, and wound up cutting short my warmdown.

The 200s I tried to keep at :45, which mostly I was right under at 44.##. One was :39, one was :47. The rest hovered as intended. My recovering was a slow 100 meters for about 1:00.

Met Mike, who might be stopping by the track on Thursdays.

The workout was not entirely as hoped, but close. There is still some getting used to having a workout already before I go, and following through from start to finish.

7.0 Miles (or so): 8-6-4-2 (x100, x2): All Good

3200m warm-up
6x100 striders
2 sets of 800 f (300) 600 f (300) 400 f (200) 3x200 gfg (100) [400]
600m warmdown

total: 7.0 miles

69°F
Clear
Wind: NW at 1 mph
Humidity: 19%
course: Wheaton College track

Before the workout
Did we do this last year? I don't remember. Looking at this now, somewhat tired from last night, I see myself being exhausted by day's end. There's 7.0 miles of a workout, most of it pretty fast.

Usual, for me, right now, hovers 95-100 seconds for a 400. I had an 83 one night this spring, but I simply am not sure what's ready for the go. Fresh means, as I understand it, floating smoothly, which, for a 400, should be around our 5K pace. According to my last race (23:53), this means 114 per 400, but I think the reality is closer to 22:00 or 22:30.

Either way, it all adds up to tough night forthcoming.

Finish tonight as described, and I will have 31.1 miles for the last week, a high for 2008, and one of the highest mile counts since beginning again in 2007.

After the workout
Sorry for the numeric post title. Snazzy titles for what is merely a tough day at the track are hard to find.

Tonight's workout is Thursday's, but Jim is busy tomorrow.

I felt good. Started out feeling better than expected with a slightly faster than usual warm-up. My times - Jim will send them on and I will update this post, were likewise strong.

Jim had to pull me back on the 200s, as I started running them too hard, pressing them. My 400s were quick, but careful.

My 800s - 3:17, 3:14
My 600s - 2:29, 2:27
My 400s - 1:27, 1:34(?)
My 200s - :42, (?), :45, :45, :40, :42

Postscript
Recovering now, (writing this the next morning), feels good. No aches or anything. Today (Thursday) is open. I think I will run around six miles. Maybe eight. Undecided. Whatever I do, it will be easy, slow. Having this free day will allow me to log some LSD, burn a few calories, and enjoy the big lap around the neighborhood. Tomorrow, I'm back on the schedule -- either a free day or 35-45:00, my call.

No Hoedown, But a Good 4.42

4.42 miles 38:30 (8:42/mile)

total: 4.42 miles

50°F
Rain
Wind: E at 4 mph
Humidity: 58%
course: COD Loop

The weather key is fibbing. Never saw the rain. Plenty humid, though. Pouring with perspiration here.

I almost skipped out on today's run. I had a bad case of "Don't Wanna," for no exact reason. The first 15 minutes are never fun for me. No guarantee the next 15 would be a hoedown, but what's the worst that could happen?

I started slow, but apparently picked things up after roughly the first 1.25 miles. In fact, it could be my start was no faster than usual, but than my second half was stronger than before.

Turns out the 38:30 is my PR for this particular loop. Nothing impressive overall about my pace, but it is nice to see progress.

Aaron Copland's Hoedown (from Rodeo), via Bela Fleck and the Flecktones (on banjo). It might be the funkiest version you'll ever hear.

Check, Check? 1-2-3? All's Good That Ought To Be Good.

Monday Check-in

135.3 lbs. (up)
46 - Pulse (down)

Status
All checks out well. My hamstrings and calves have recently given me aches, but presently, I'm good.

Pulse is dropping. Last night, 47. This morning. 46. Today is a rest day, so it may even drop more by day's end. It is consistently under 50 for the last several days.

My weight is up. I cannot explain this. My miles have increased, and my diet has decreased. Muscle? The scale is fickle, so tomorrow it may go down again. My weight is only a concern in that running will be easier as I weigh less, but otherwise not crucial. Getting under 130 by July would not surprise me, and with it, my times.

My workouts, in all, have been good. All is moving forward better this spring than last, with a race coming up June 7, in less than two weeks from today.

If I Were a Rich Man, I Would Not Have Run 7 Miles

6.94 miles - 69:50

58°F
Mostly Cloudy
Wind: SE at 0 mph
Humidity: 67%
course: Butterfield Loop

finish
66°F
Clear
Wind: E at 5 mph
Humidity: 48%

Off in a moment to church.

Saw Mark and Jody walking two energetic dogs. Jody will taking her long run this afternoon. On Butterfield, I saw Lee and Brad in biking regalia, in a shoulder-side convoy.

Felt OK. My goal was 65-72 minutes, and 69:50 it was. Not fast, but I burnt calories, survived a six mile walk yesterday, and finished the weekend well.

On the way, I saw two pennies, a dime and a nickel or quarter. Coulda been rich, but that's how dedicated I am.

Here's a Hungarian version of "If I Were a Rich Man" - Tevye
Ha én gazdag lennék (Tevje)
Fiddler on the Roof
Ferenc Bessenyei 85. Birthday Gala

Alone Again Naturally, But Closing the Gap

3200 meter warm-up
6x100 striders
2x1000 f (300)[400] goal: 4:16-4:28 (reality: 4:28, 4:27.73)
3x250 gfg (150)[400]
2x1000 f (300) goal: 4:16-4:28 (reality: 4:12, 4:19)
600 meter warmdown

total: 6.78125 miles

58°F
Clear
Wind: N at 9 mph
Humidity: 55%
course: Wheaton College track

Before the Workout
Today has two new factors kicking in. The first is that I have logged a lot of miles prior. In the last nine days, I have run eight. This is new to me. My legs are tired. Second is, for the first time, I have precise times to focus on. Instead of a vague speed concept, 'fresh', it is defined for me. In this case, as 4:16-4:28 for my 1000s. That's a 6:49-7:09 pace. I don't know what kind of juice I've got. Now, four hours before I hit the track, I am tired thinking about it.

After the Workout
Surprised myself by hitting my marks in all but one 1000, running one actually faster. My thighs are already sore, and I think tomorrow might be a day off (I have the option).

Felt good overall, including for the 250s. Kept with the first group for the first one, but pulled back for the next two, realizing that I needed gas for the second set of 1000.

Progress is evident, and the expectation is more is on the way. It would be nice to settle into a pace, set up with the group ahead of me, and get this blastedly depressing Gilbert O'Sullivan tune out of my head.

Cool weather prevailed. Good thing, too. I was without my bandanna, and that just wasn't right.

Young Alex was there. He's a fourth grader who likes running with us. He is a decent runner, still looking for his stride. He's yet to learn how to pace himself but he has a lot of vigor and love for the sport.

Jody is now a fixture there, and finding her pace, moving up a few notches. She's got a half marathon in her sights, using Hal Higdon's plan. Like me, she runs alone, not quite in either group. This will change, but for now, she suffers between zones.

Gilbert O'Sullivan - Alone Again

Running a Mouthful: 4.42 Easy Miles

4.42 miles fresh (40:10 - 9:05/mile)

total: 4.42 miles

69°F
Clear
Wind: S at 5 mph
Humidity: 28%
course: COD Loop

Facing a post-dental work misery, I put off the run to as late in the afternoon as I could. I will be getting my first crown in two weeks, and today involved my dentist nailing right on the money my inferior alveolar nerve.

Running seems secondary.

Ten seconds over my prescribed workout: 35-40:00 at 40:10, but actually, had I stopped my watch at a stoplight, I would likely be under. No matter, the run is done.

The run had nothing remarkable. Same course as yesterday, minus a half mile loop at the finish. I felt better yesterday, but still OK today. With the dental work and poor sleep last night, this is good.

Tomorrow's butt kicking involves two 1000s that will be tough. My miles are at the highest point for one week (27.1) since December 5, 2007, and these are more intense than those then. This is bound to impact the quality of my workouts until I acclimate.

Little Shop of Horrors - Dentist Song (Steve Martin)

Call Me Tupac: 4.92 Miles of Weight Loss

4.92 miles (43:32 - 8:51/mile)

total: 4.92 miles

64°F
Cloudy
Wind: W at 5 mph
Humidity: 36%
course: COD loop

finish
67°F
Mostly Cloudy
Wind: W at 0 mph
Humidity: 29%

Tupac Shakur, I am not. Developing, finally, though, is a two-pack. A six-pack is a summer away (if ever), but there is some semblance of fitness sneaking through.

This afternoon's run went better than expected. The course wraps around the College of DuPage, along Butterfield to Rt 53. You locals know both are moderately busy roads, with some minor hills thrown in. Footing is complicated with the shoulder of the road broken up. This almost caused me to twist an ankle.

My assignment was 42-52 minutes fresh.

With my pace on Sunday going as slowly as it did, I did not expect an 8:51 pace. Blazing that's not, but a 9:30 was on the radar. Yesterday's rest day must have been the difference. Given that, my plan was my 4.92 mile course. Next time, I will add a half mile.

Left hamstring felt tight. Gait felt easy, as did posture. Everything felt good. Pace was steady throughout. A good workout.

Can I Drop 3:53.6 This Summer?

My actual time for the Run for Hungry Children has posted - 23:53.6. It seems wrong, based on my watch and all, but such is the official time. It is close enough to realize the challenge.

42nd of 128 runners
10th of 18 in age group
34th of 73 males

42 - Anthony Trendl - M - 40-49 - 180 - 23:53.6

Much room to improve. Can I drop 3:53.6 this summer?

I have not been shy about my intentions. I want to race under 20:00 for a 5K. Did it a lot when I was a kid, so why not now? Stay healthy, train consistently, race smart, and I expect my time to drop. That said, I ran hard all last year and was two minutes off.

Changes this year include running Jim's daily workouts. His guesses are better than my most thorough decision. And, he does not guess. Also, I have last year's fitness, and lessons learned behind me. There are new lessons, but that's the edge on last year.

Coming up is June 7's Run for the Animals. Last year, I ran a 25:12. No longer worried about hitting that, but I do wonder how much I can improve between now and then. Jim's got me down for what I estimate to be around 90 miles. Last year, I had run 35 miles from May 18-June 1. I have an extra week this year.

It is too early to have a firm goal for June 7. Today, looking at my progress, future training, the course itself (presuming it is the same), something in the low 22s seems possible. Breaking into the high 21s would not surprise me. With three weeks to race time, with 90 miles of running, a serious break-through is possible.

There's no "If I think positive thoughts" hooey here. While I do not fully understand why 20:00 is hard to do, it is a challenge that has hurdles. I'm 41. I have weight to lose. I have a life outside of running that remains more important than any 5K.

Though the positivism nonsense is not my modus operandi, I am optimistic. The elements needed are in place: good coach, plenty of drive, fitness level still improving, and a pair of snazzy new shoes. If I miss my mark, it will not be because I didn't try, or have what I needed to succeed. In the end, that's enough. There's plenty of honor knowing I gave it a shot.

Sunday Morning (Sunday Morning): 60 Easy Minutes

5.47 miles very fresh (60:00)

total: 5.47 miles

50°F
Mostly Cloudy
Wind: SW at 3 mph
Humidity: 72
course: Butterfield Loop

Not too complicated. Ran a new route this morning very slowly. Most miles accumulated in seven-day period since December - 26.15 miles.

Feeling better than expected after yesterday's race.

I'm surprised it was only 5.47 miles, but that's OK. I need to be rested for a picnic.

Spanky & Our Gang - Sunday mornin'

Should Amputee Oscar Pistorius Be Allowed Into Olympics?

Note the poll on the left (it will be up at least a week): Should Amputee Oscar Pistorius Be Allowed Into Olympics?

Oscar Pistorius is from South Africa, and a double amputee wearing carbon-fiber prosthetics. He's fast, with a 46.33 PR in the 400 meters. He needs meet the qualifying standard of 45.55 seconds in the 400 meters to gain an automatic berth in Beijing (or 45.95 seconds for a provisional spot). Can it be done? That's not his only challenge.

He's fighting a ban by the International Association of Athletics Federations, track and field’s governing body.

I agree with Ann Cody, as noted in the New York Times (see: Olympic Dream Stays Alive, on Synthetic Legs)

Ann Cody, a seven-time Paralympic medalist for the United States in basketball and track and field who sits on the governing board of the International Paralympic Committee, added: “It sends a message. People with disabilities can see people like them compete, and they’ll connect. They’ll say, ‘Maybe I can do that, too.’"

I want this to work. But no. I don't think it will. My reading of the study of his performance suggests the advantage is too much.

What should he do? Fight for the right, and graciously accept whatever results. Already, he has put a hard question that needs consideration.

Too Fast Start, So-so Finish: Run for Hungry Children, Wheaton Academy

400 warm-up
3x75m striders
3.1 mile race - Run for Hungry Children, Wheaton Academy- about 23:53.6 (official time)

42nd of 128 runners
10th of 18 in age group
34th of 73 males

42 - Anthony Trendl - M - 40-49 - 180 - 23:53.6

total: 3.5 miles

62 degrees
course: Wheaton Academy neighborhood, Prairie Path

Jim thought sub-23 might work. Maybe had I run smarter it could have worked. But me, a dumb-dumb, thought I was running smart-smart.

I was late, registration took longer, and so, my warm-up was short.

Mile one was too fast. Simple as that. 7:10? 7:13? Hard to tell. The mile marker guy was hard to hear. Either way, I was looking for a 7:26. I thought, though, I was controlled. The start was downhill, and I avoided the temptation to dash. Not so off, though, in the sense that I want to start hard enough to do well. I'm just not fit enough enough to sustain the speed. Not yet.

Mile two was trying to mitigate my losses. How can I adjust, catch my breath, and hold on? No two mile marker, so this left me out of the loop. It was here where we caught up with the walkers, and this slowed me crossing a narrow bridge.

Mile three was thinking about finishing. I'm not sure where my pace fell off, but, by looking at my finish time, must have. My last 2.1 miles averaged 7:56.

The finish was good. Bob Vishanoff, who finished in a sturdy 19:45, noted at the start where to start thinking kick-time. All said and done, compared those also running 23-24 minutes, I usually have a better kick. So it was today. When I saw the driveway with the yellow jeep, that meant a gradual pick-up. That meant maybe 600 meters to go. I ran past the Joan Benoit lookalike (she passed me a mile earlier), and held strong.

Good ol' Bob, already done, was there at the finish line. Seems a guy was quickly gaining on me. I had no idea. Never heard him. Heard Bob though, and he clued me in. Took the poor lad out. I'm curious by how much.

In all, that last 400 m or so, I passed 5-6 people.

It was a nice, neighborhoody kind of thing. Lots of people knew each other. People ran hard, but ultimately, it was a good time race, not a hardcore run-for-blood sort of event.

Met Mark, Bob's friend, a teacher of many subjects. This was his third run of the year. Not race. Run. He ran 24-something. He, with Bob, volunteer together in the Illinois Youth Home (that might not be quite accurate, but they help troubled kids).

I saw two young boys from Kenya afterwards. "I think we ran much of the race together," I said. One politely, confidently replied, "Yes, we passed you with a mile to go." Age keeps on coming; age keeps on going.

Lessons Learned

• Be careful that first mile
• Get to the race early
• Sign-up before race day
• Look at the race map ahead of time to know where bottlenecking will occur.

The Good News

• My form was good, even when I was tired.
• The races (three around Chicago) raised $78,000, all of which will help Africa.
• Some of the issues can be easily resolved through better planning.
• Some of the issues can be easily resolved by running a better course.
• I ran a 23:13 on 7-25-07 (Viking Sunset race in Geneva), and this race is much earlier in the season.
• Consistent training will address a major portion of my issues.

Race Time Approaches: 2008 Begins at 8:00 AM

I'm sitting in my home office, waking up. Normally, timetables are less important, but in precisely one hour, the gun goes off.

A challenge, and I suspect this goes for everyone, elites, included, to fully awake. By 'awake', I mean alert, but also, to avoid sounding crude, moved along. Going to the bathroom matters. Extra weight, of course, but more to the point, cramps.

Today's race is only 5K. A half mile warm-up, a couple striders, and bang! Within a half hour, I have caught my breath, found my buddies, and am chowing a cookie. By then, at 8:30, I am pleased or not pleased with the results.

My goal is modest. What place I am in is incidental. Did I keep a good pace? A good pace here, today, only means strong, consistent. Ideally, it also means under 7:26/mile. Did I hold form? Did I push the last mile? How was my confidence?

Reporting back to you this afternoon. Over and out. It's time to go.

Day One of a New Thing: Real Training

3.3 miles - 30:38
4x100 striders

total: 3.55 miles

75°F
Mostly Cloudy
Wind: SW at 4 mph
Humidity: 28%
course: neighborhood half mile loop

First day of Jim's daily workouts. Itself, no big deal. In the bigger picture, the end of my personal guesswork on training. I'm a semi-educated fool by comparison, and, on my own, can justify punting a run with no accountability. Here, now, no more.

The run was easy, yet hot and sweaty. Right calf aches.

Much to do, so no meandering online about tonight's run.

Hedging My Bets: Race Goal: Sub-23

Inquired with Jim as per what pace might be smart tomorrow (Run for Hungry Children at Wheaton Christian Academy), given my fitness level, and PR last year. Running better than 22:00 seemed unreasonable, but slower than 25:12, my time at my first, and slowest race, at the Cream of Wheaton, also seemed unreasonable.

He suggests between 22:30 and 23:00. I worked out the paces. I gotta admit, this seems daunting, but I'll give it a go. Ultimately, Saturday's race is an experiment, to get a baseline. It is a time trial and a workout. While I hope to hit my mark, what matters more is to have a better audit of my capacities.

Ideally, then, any split between 7:15 and 7:26 should be OK. I'll start closer to the 7:26, and see how it feels. This might turn into a crash and burn style race, but c'est la vie. Who knows, I might just pull it off.

7:15 -- 22:28.5
7:16 -- 22:31.6
7:17 -- 22:34.7
7:18 -- 22:37.8
7:19 -- 22:40.9
7:20 -- 22:44.0
7:21 -- 22:47.1
7:22 -- 22:50.2
7:23 -- 22:53.3
7:24 -- 22:56.4
7:25 -- 22:59.5
7:26 -- 23:02.6

picture: DC comic book character, The Flash, a nod to buddy Justice Carmon, who thinks more than most of us about superhero dynamics. I wonder if the Flash ever ran intervals?

Better Than Yesterday, Farther To Go: Nice Track Workout

800 m warm-up (I was late)
6x100 striders
1200 (200) - 5:25
400 (400) - 1:45
1200 (200) - 5:33
400 (400) - 1:41
1200 (200) - 5:20
400 - 1:35
800 warm-down

total: 5.25 miles

57°F Clear
Wind: NE at 1 mph
Humidity: 42%
course: Glenbard West track

Plan B - Glenbard West High School track (see school above). A junior high school track meet was going on at Wheaton College.

The workout was good. A few discouraging workouts recently were starting to mess with my confidence. Oh, now, come on. Don't tell me this never happens to you. So today's workout was like seeing the chiropractor. That's why, to confuse the metaphor completely, I call it my weekly butt-kicking. It aligns my perspective.

I ran with Lee. He's a good encourager, but also, running smart. He knows why a workout is a good idea, what it is supposed to do, and where he lands with his pace and so on. I think I am speedier than him if it came to a sprint, but, he has so much endurance that it would never come to that.

My pace was strong, but, more importantly, somewhat consistent. No faster than 7:06/mile pace (last 1200), and, I think, around 7:26 for the other two. Tired, but not wiped.

Right calf hurts.

The race Saturday will still be a challenge, and, as far as time goes, I am more or less clueless.

Somehow, Wild Cherry's song, "Play That Funky Music" came up with Mike DeMeritt and Matt Jewell. Tune's been in my head since. Below is some college kid's video interpretation.

Bricklaying in An Age of Aluminum Siding

Today, yesterday afternoon achieved mediocre workouts. My race this weekend gives no indication of being much better. I don't like that I have much more work to do to break 2007's PR of 22:00. It is no great help that I used to scoff at any time in that ballpark. I'm sorry about that. Really, I am.

Jim keeps reminding me to run slower. What's with that? Slower? That's from a guy who made his living trying to run faster, not slower.

Slower. That's for my workouts. Last week, I averaged just under 100 seconds per 400m. I think that's plenty slow. Apparently not slow enough.

My 5K pace should be no faster than 105. I'm angry I ran five seconds faster. It should be no faster than 105.6, to be exact. That is my PR pace. If I honestly audit my current fitness, 110.4 (23:00 pace) might be better, or even 115.2 (24:00) . No matter what I should have done, 100 is too fast.

There's method to his madness. It involves learning to tolerate lactic acid build-up, build a better VO2 max, and other concerns. Can't do this the same when running faster. I can't claim to know the science behind this, but this is his expertise. He had a serious career running until he was 37.

Part of his mantra: patience. He knows I am itching to run fast, and also knows I haven't done so in a long time. But he also knows things will not be easy.

Another part of the mantra: bricks in the wall (the video connection should be clear). Nothing overly zen here (since zen isn't really his thing). Just good, smart sense. What are the bricks? I take it as each workout, each race, and each time I stretch. It all adds up.

Saturday's race will come and go. I'll run hard. I'll be exhausted. My watch will say something slower than I like, but that's what it'll be. Can't speed up bricklaying.

unrelated: A story I wrote involving two runners who see sheep with hooves on backwards.

Pink Floyd: Another Brick in the Wall

Aching, Top and Bottom: 3 Miles

3 miles easy (27:04)

0.25 miles hard walk

total: 3.25 miles

66°F
Mostly Cloudy
Wind: N at 0 mph
Humidity: 50%

My left jaw hurts from today's trip to the dentist. So much so, I cut the run short. I cannot open my mouth wider than a finger-width.

My right calf also hurts. This might be from yesterday, or from the larger issue of going from out of shape to regular running. An ache, especially one unique to one side of the body, needs to be take seriously.

Three miles, all around 9:00/mile, with a hard recovery walk.

Time to rest.

Finding Luck at the Track, But Not Much Speed

1200 meters warm-up
4x100 meters striders
3x1600 meters hard (200)(400)
1200 meters warm-down

total: 5.125 miles

72°F
Clear
Wind: S at 10 mph
Humidity: 37%
course: COD track

The plan was originally to run 5000 meters pretty hard and see how it went. It didn't. The juice isn't there. Insead, I broke it into mile repeats.

Race conditions should improve the time, but not enough.

• 7:39 (200)
• 7:53 (400)
• 7:47

My original guestimated time for Saturday's race of 23:30 looks unreasonably right now. 24:00 is where my money is going to be bet.

Oh, the clover? That's one of two five-leaf clovers I found in front of the bleachers. All of that work at Fermi and Argonne they are doing a few miles away is working for good.

Shooting Invisible Ducks: Run for Hungry Children

As causes go, this one's a gem. At the reminder of Bob Vishanoff, a fellow runner and all around good guy, I dropped my plans to race last Saturday to instead race this one.

I am hardly in solid shape. I am not where I left off, but I am farther than I was last year at this time. So what kind of time does this suggest I can run? I dunno.

I do know I can do better than Cosley's 25:12, my first race. That means, between 22:00 and 25:12. I'll wager a 23:30 is possible, but I am shooting at an invisible duck. That's a 7:34 pace. I'll start at 7:30 and see how things go.

7:30 - Mile 1
7:30 - Mile 2
7:30 - Mile 3
:45 - remaining 0.1 mile
-----------
23:15

That's what I am saying today. Theory will meet practice Saturday. Or, the lack of practice will be more evident, more likely.

Come on by, run with me.

http://runforhungrychildren.org/
REGISTER NOW! Online registration for the 2008 Run For Hungry Children 5K Run and 3K Walk closes Tuesday evening, May 13, at midnight. Race day registration is still available from 6:45AM to 7:45AM with the 5K event starting promptly at 8:00AM.

You Are Invited!
The hungry children of the world invite you to the Run for Hungry Children on May 17, 2008. You will join others in a fundraising 5K run or a 3K walk event that focuses specifically on the needs of hungry children.

Join the Cause in 2008!
On May 17, 2008, we plan to fill the Prairie Stone Business Park in Hoffman Estates, the Wheaton Academy in West Chicago, and Washington Park in Springfield with runners and walkers to support hungry children around the world. Mark your calendars and make plans to compete in the 5K race or to participate in the 3K walk for the cause.

We Can Do More in 2008!
There are millions of children that face desperate hunger every day. Their families are living on less than $1.00 a day. Every $30 raised in donations supports a child for one month with $360 supporting a child for one year. We have a goal to feed 500 children for one year from the 2008 Run for Hungry Children. Your efforts can bring hope and help to children around the world.

Having mentioned ducks, the obligatory cute ducky video is required.

20 Laps Around a Lonely Track

5.0 miles, mostly run, some walked

total: 5.0 miles

56°F
Clear
Wind: NW at 1 mph
Humidity: 56%
course: COD track

Still feeling achy from Thursday, after over nine hours of sleep, I hit COD's track. Happily, there was no football team or other runners. So I ran a slow mile, maybe 9:15, then jogged one in at 12-something, walked a lap, jogged another seven laps, then walked a couple. Summed up, a recovery day.

It is 1:25 now, and I'm boiling up some Oscar Mayer hotdogs. I'll follow that up with some coffee and a lazy Saturday.

Sing the hotdog song, kids. All of you oldies in America will know the words.

I Am Not Michael Johnson: 3x3x400

3200m warm-up
6x100 striders
3x400(200)[400] ffg, fgf, gff
600m warm-down

total: 6.25 miles

65°F
Clear
Wind: E at 0 mph
Humidity: 30%
course: Wheaton College track



That's not me. I run slightly slower than Michael Johnson did in 1999 when he broke the world record for the 400. No, no, I don't know what the TV guy is saying, but it sounded so much cooler than in English. I ran more than he did, so no wonder he is faster. He only ran one.

Stealing a page from my first track workout May 3, 2007:

• First 400 was 1:41. Exhausted.
• Second -- 1:59
• Third -- 2:02
• Break
• Fourth -- 1:47

That's then. I ran just one set, and tried another. I ran out of shape, and it showed.

Now, today, a year later (plus a few days), I had a tough run. With a week off thanks to an aching set of hamstrings and inner thighs, and the before almost as sedentary, plus an early morning for a 6:15 am Bible study, I knew it would be less than easy.

I felt better than expected. Tried hard to keep to honest with my pace, and basically did, but that all needs work. I feel good now, but expect to ache in the morning.

Set 1
104
105
100
average 103.0

Set 2
101
94
102
average 99.0

Set 3
91
101
94
average 95.3

overall average 99.1

Mix of Oprah, "Sports Illustrated" and "Running Times" - review "Runner's World

Runner's World [1-year]
Hardcore runners will read "Runner's World" because they have to. It popularizes the sport, and brings newcomers 'up to speed' about issues and techniques important to them, as well as clues them in on who is who out on the road. a great magazine, except I simply prefer the depth of training and racing issues Running Times provides a bit more. Really. I wish I could've given this magazine a 3.9.

Running is a funky subculture, and Runner's World defines and educates that culture.

Since the late George Sheehan wrote his famous column that emphasized running as a spiritual endeavor, Runner's World has taken on an Oprah Winfrey/Deepak Chopra sort of generalist running philosophy. That's not all bad, as I think the magazine thoroughly encourages fitness through running.

It isn't all fluff. There is plenty for the more avid runner to soak up. The avid runner will find their marathon coverage, especially Boston and New York, impressive.

Their running shoes review is what any runner will benefit from. It details every aspect of what makes a great shoe, almost to the point of parody. However, parody or not, their analysis will help you buy the shoe you need for your foot for your distance in your environment.

Buy a subscription to Runner's World, lace up, and get out on a run!

I fully recommend Runner's World.

Anthony Trendl
http://runnersdilemma.blogspot.com/

Round and Round (No Mulberry Bushes) 200s, 250s

2 mile warm-up
4x200 f (100)[400]
3x250 gfgf (150)[400]
3 x 200 fgfgf (100)[400]
2 x 150 vf (50)
600 warm-down

total: 5.59375 miles

71°F
Cloudy
Wind: SE at 4 mph
Humidity: 56%
course: Wheaton College track

All those letters are Jim's way of saying we run a bunch of 200s, 250s, then some 150s at alternating paces, based roughly on our 5K pace, with a breather in-between each.

While it adds up to more or less the same as his other workouts as far miles go, there's something tougher about shorter distances. True, the pain is over quickly, but it starts up round again just as swiftly. With mile repeats, it all seems easier, at least to me.

My own workout was slightly shorter, adjusted in distance and repetition. I simply was weak. I started my first 200 too fast right out of the gate, and things went downhill from there.

It has not been a good week. I last ran on Saturday, slept poorly, ate poorly, and have been feeling overwhelmed by the stresses of life. My internet access was wiggy. My cell phone was in and out. My power even went out. I dropped the ball in a few places, and things just felt dodgy. The only stress relief I have had was catching Iron Man last night. A good run would have helped, but did I?

Two upsides -- Friend Matt Jewell was there, foolishly running despite his plan to run the Indianapolis Life 500 Festival Mini-Marathon this Saturday. Friend Jody Cantey was there for the first time, looking to get the engine going for a fall half marathon.