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.

Sub-50, and Not Dead Yet

Sitting here in a Panera Bread, eating a toasted and buttered Cinnamon Crunch Bagel with some hazelnut coffee, I am probably not helping my cause. However, minor joy has cause to be celebrated. My resting pulse late last night counted at just below 47, and this morning, was steadily at 49.

Pretty good, huh? Having a low pulse only means I am fitter, not faster, but getting faster requires I get fitter, so it all comes around.

At my fittest, my pulse hovered just above 40. Am I on my way back that low? Too many variables. I'm older, and how my body's cardiovascular system works is different. Still, it was above 60 not so long ago, and the encouragement is good. Other runners have a similar rate, as discussed in Runner's World, in their online forum.

It means my body is responding to the long aerobic runs, recovering well, and releasing life's other stresses.

In a fitness class in college, the instructor told us that our resting pulse will drop a beat a week if we include three days of 20 minutes of aerobic exercise. I am doing more than that, so the quick progress is not entirely unexpected. How long will this continue? Beats me. I know I have weight yet to lose, and a lot of getting in shape still to do. I am guessing that under 50 will be the norm.

You should try one of these bagels. Very tasty. 420 calories, and delicious.

Two Weeks and Running: 23.71 Miles This Week

I ran 23.71 miles, meeting my week's goal of 23 miles. This means two consecutive weeks above 20 miles. It also means 62.31 so far for the month, exceeding January, February and March together (53.98).

Next week's goal is 25 miles. I have 26.62 miles planned, but there are so likely schedule challenges competing with my workouts. Adjustments might need to be made.

Threw in a few sit-ups and push-ups, which I have started-stopped before, but, once again, hope I do more of. There's no way I am getting my abs back just by running.

Below is what I ran, but misses the two walks on Wednesday, a rest day. One walk was about four miles, and the other slightly less than three miles.

Sun Apr 20 -- 0.00 -- rest
Mon Apr 21 -- 3.92 -- COD Loop
Tue Apr 22 -- 4.92 -- COD Loop
Wed Apr 23 -- 0.00 -- rest
Thu Apr 24 -- 6.38 -- Spivey track workout
Fri Apr 25 -- 0.00 -- rest
Sat Apr 26 -- 8.50 -- Springbrook - LSD

8.5 Miles - Longest This Year

8.5 miles (1:22:27 - 9:42/mile)

total: 8.5 miles

44°F
Mostly Cloudy
Wind: S at 3 mph
Humidity: 62%
course: Springbrook Prairie

Cold when I left, I wore my windbreaker. The wind needed breaking, and the effort to run was more than the pace represents. Throughout, I felt good. My calves and left hamstring felt tight, but warmed up well.

Ran the 5.5 mile course, turned back to the 4.0 marker, then returned to the 5.5 marker. My pace started at 9:16, then 9:02. At three miles, I had 28:05. At 5.5, 53:29. The final half mile, I ran a little hard, at around 8:00 mile pace.

Nothing intense, just building capillaries, base and a psychological comfort with longer distances. I have a 10-miler planned at the end of May that looks less intimidating than it did yesterday.

The plan was eight miles, and 8.5 seemed easy enough, so I finished it off. 909 calories, also good.

Rain all the previous few days laid strewn the corpses of worms, much like the last time I ran this course.

My calories were returned in eating chicken with Dad's Old-Fashioned Root Beer.

I Love a Rainy Night: 5K in Slow Chunks With One Speedier 400

2400 warm up
6x100 striders

2000 f (400) - 9:02 (first mile - 7:10)
mile f (400) - 7:38
1000 f (400) - 4:33
400 f - :83

400 warm down
600 warm down

total: 6.375 miles

71°F
Rain
Wind: SE at 12 mph
Humidity: 43%
course: Wheaton College track

Jim's note: Total time of 5k will be the goal.

With a kids track program on the Wheaton College track, we were headed to Glenbard West High School's track. It is not as nice as Wheaton College's, and has a strange shape, but, any port in a storm. Gotta run though, so GWHS it was going to be. It turned out an even bigger meet was happening at GWHS, so things wound up at WC.

My legs were tired going into the workout. I walked twice yesterday, on my non-running day, with a total of 6.9 miles. Waking this morning, I considered the workout with leaden legs and not a small amount of concern.

When at lunch, my friend Justice Carmon wanted to walk, my legs cried out in defense of rest. The conversation was good, so we walked briefly, and mercifully sat by a murky pond watching a lonely turtle.

My goal was to run 5K pace for each interval. Which 5K pace? The 20:00 I have yet to run? The 22:00 I ran when much fitter? Something slower, but achievable?

I was late getting to the warm-up, and ran short of a full two miles.

Rain dampened the track, though God decided to wait until we were done before breaking it open. Lee, John, and Mike were there, running post-Boston recovery workouts, and telling their tale of Heartbreak Hill and the thrill of Boylston.

My first 2000 was at 22:35 5K pace. I can accept that. Unfortunately, my next mile, at around 7:38, showed me I wasn't ready for that. Not so impressive. My 4:33 - 22:45 pace, though close to where I would end up, should have been faster, given the shorter distance.

Then something clicked. I started the 400 in stride, in front of the group I had been chasing. Brad Webb and I were side-by-side, with Margaret Ford and Dave Christiansen tucked right behind. I felt good, and it was nice not to be trailing alone 50 meters back. Brad was still there with 100 to go and the guy thing kicked in - I couldn't give up, not if he wouldn't. Pride? Probably.

I ended up with an 83? That is my best 400 since re-engaging in running. Stopping a watch after a hard run is not so simple. All I wanted was to do was stop and breathe. Too fast as far as any 5K I'll be running soon. I should have run 105-106 per 400. However, it felt great to run harder, especially after the discouraging mile. What felt even better was the next gear that I never used - knowing I had more speed, but held back.

Next week, we do a bunch of 200s and 250s. I'm not sure what speed we're doing them in, but I need to be smart, not just for the one workout's survival, but to think long-term. I have a long summer to consider. Within all of this, I need to do what I'm asked - Jim knows his stuff, there's no question, and to achieve the results I want, I need to trust him.

Add up the times and it might indicate I am ready for a 22:36 5K, about an 7:17 pace. Is that a reality check? Could be. First try at the distance is May 10, and I expect to have two more weeks of fitness in me. I will rest better, eat smart, all those kinds of things. In a week, I will better know what's what.

I Love A Rainy Night - Eddie Rabbit

Numbers Up: 21.72 Miles (Out of 20)

As announced in an earlier post, Runnin' Numbers: Some Mileage Stats, I mentioned mileage goals. So far, all is essentially within the goal range. I'm up to 47.55 miles for the month (not counting non-workout related walking).

Through April 19, the reality was 21.72 miles. Needed to keep on schedule = 20, so though I was a little over a mile under my plan, things are good. I'm on track this week, but it is only Wednesday. Saturday's plan was 5.5 miles, but, it looks like I'll be hitting Blackwell with the Spivey club. I don't know how that will add up, so I might be off.

The new miles have no been easy. It will go this way for a while as May comes along. Am I better off compared to this time last year? I think so, but will not be certain until I've run a few common races and compare times.

Plan - Date - Mileage Needed
23.06 - April 19, 2008 - 20 miles
22.97 - April 26, 2008 - 23 miles

Walkin' With the Wild Things: An Argument for Walking

Today, I walked with my friend David. 3.96 miles. 69:49. 17:38/mile. For me, that's around 423 calories. We worked the streets until arriving at the Willowbrook Wildlife Center, as seen above, where we looped a trail, then headed back.

He's on a campaign to lose 80 pounds and is 60 pounds into it. 20 pounds to go. My weight loss goals are more modest, to say the least, but the idea to get there is the same: eat right, exercise right. By most accounts, I'm exercising well.

David has yet to fully jump in -- still coaxing his knees to cooperate -- but he's getting there. However, he has been eating well, and now, by putting in a few miles, if he sticks with it, will see gains there. He knows this, and is working to get in some walking, and even some jogging when he can.

Why walk? Walking, for all intents and purposes, burns as many calories per mile as a 5:00 mile. Today is a off day from running, with my weekly butt kicking tomorrow. Still, to run faster, I need to drop fat.

Is it a workout? Not in the pure aerobic sense, but in that I walked, have I burned a few calories? You bet. 423 calories equals a portion of my lunch (leftover Sloppy Joes - three of them). That means, in practical terms, the buns, 100 calories each, made no impact other than whatever vitamins and minerals they may have. The meat? I'm not sure what it was worth, but, I ate 123 calories worth free of charge.

I walk often to finish off a run, or just a mile or so with my wife. Just as we all can nickel and dime ourselves into being overweight, we can also reverse the process. A mile here, a mile there, and the next thing ya' know, 33 miles, or, one pound.

---

Willowbrook Wildlife Center is a rehabilitation facility that provides care and medical treatment for injured and orphaned animals that are native to northeastern Illinois. As an education center, Willowbrook also serves as a resource for understanding the natural world and provides learning experiences for DuPage County residents to help them live in harmony with diverse, healthy wildlife populations.

Steamed and Pickled: 43:00 of Warm Sweat

4.42 miles c 43:00
0.50 miles hard walk

total: 4.92 miles

75°F
Mostly Cloudy
Wind: SW at 4 mph
Humidity: 42%
course: COD Loop

Not feeling on top of my game today. It might be that the miles I have added recently have not properly introduced themselves to my cardio-vascular system.

"Legs, meet Miles. Miles, meet Lungs."

Hopefully, this relationship will be more pleasant as they spend more time together.

Why can't we all just get along?

The run began feeling OK, but I never found my stride. I felt exhausted, and welcome the day off tomorrow. Thursday will be tough, with a 2000, mile, 1000 and 400, adding up to 5000 meters, with a warm-up and warm-down. Being reasonably rested for the day will be the trick.

No hecklers as with the last few outings.

Uneasy Run on an Uneasy Path

First off, congratulations and celebrations to fellow JSRC running club members for their excellent finishes at the Boston Marathon.

• Lee Crumbaugh - 4:01:22
• Michael Demeritt - 2:55:33
• John J. Duffy, Esquire - 3:27:21

3.41754156 miles run (31:05 = 9:06/mile)
0.50 walk, hard
3.91754156 miles

74°F
Cloudy
Wind: SE at 5 mph
Humidity: 44%
course: Random roads around COD

Basically, I ran to the College of DuPage's track and back. The grass was not level and twisting my ankle would be the result if not for the grace of God.

It looked like they were having track practice, so I adjusted, and ran south to Butterfield and back. It is just as well. Something I ate is arguing with me, like my ribs are growling. An odd feeling. As it turns out, I ran just a mile less than planned. I need to lay down.

Cliff Richard - Congratulations

Magdalena Lewy Boulet - Many Smoots Ahead

Is it too early to congratulate Magdalena Lewy Boulet who, at ten miles of the Olympic Trials Marathon in Boston is leading by landslide? She has a 1:31 lead at just over 10 miles. will Deena Kastor catch her?

Hopefully, the video below will work for you.