1.62 miles - 15:00 (9:16/mile)
64°F
Current: Clear
Wind: NE at 1 mph
Humidity: 36%
course: neighborhood half mile loop
Goal: 15:00
Accomplished. Long time missing. Long time gone. Now, the next gpal? Long time back?
Next.
Executive Speechwriting: Corporate, Weddings, Retirement
Tuesday, May 12, 2009
Thursday, April 9, 2009
Truncated Workout - The Trunk of the Elephant's Child (video)
1.25 miles warmup6x100 m striders
1000 m (400 m)
1600 m (400 m) (7:45)
800 (400 m) (3:40?)
1600 m (7:32)
600 m warmdown
total: 5.875 miles
52°F
Current: Clear
Wind: E at 0 mph
Humidity: 41%
course: Wheaton College track
Not a lot of juice in the tank today. Long week at work compounded by getting things done at home added up to one tired Tony. My 800 was supposed to be a 1000, and after my last 1600 was supposed to be another 1000.
Tired, not happy running in the back, but glad I ran.
The Elephant's Child
(click)The Elephant's Child by Rudyard Kipling (Narrated by Jack Nicholson, with illustrations by Tim Raglin and music by Bobby McFerrin)
Tuesday, April 7, 2009
Vote for Jim Galen's Running Essay
Jim Galen, a very impressive collegiate runner from years gone by (9:12 two mile PR in high school), stopped by the track Thursday night to have our coach, Jim Spivey, sign a book to given to the author of The Perfect Mile.
He dropped an e-mailed JS to let him know he's in a photo/mini-essay on "Why I Run."
Here's your chance to vote for Jim Galen. I'm not sure what he wins. Right now, he's in 32nd place. Vote each day if you like (legal). Vote early, vote often!
The book: The Perfect Mile: Three Athletes, One Goal, and Less Than Four Minutes to Achieve It
Product Description
There was a time when running the mile in four minutes was believed to be beyond the limits of human foot speed, and in all of sport it was the elusive holy grail. In 1952, after suffering defeat at the Helsinki Olympics, three world-class runners each set out to break this barrier. Roger Bannister was a young English medical student who epitomized the ideal of the amateur — still driven not just by winning but by the nobility of the pursuit. John Landy was the privileged son of a genteel Australian family, who as a boy preferred butterfly collecting to running but who trained relentlessly in an almost spiritual attempt to shape his body to this singular task. Then there was Wes Santee, the swaggering American, a Kansas farm boy and natural athlete who believed he was just plain better than everybody else.
Spanning three continents and defying the odds, their collective quest captivated the world and stole headlines from the Korean War, the atomic race, and such legendary figures as Edmund Hillary, Willie Mays, Native Dancer, and Ben Hogan. In the tradition of Seabiscuit and Chariots of Fire, Neal Bascomb delivers a breathtaking story of unlikely heroes and leaves us with a lasting portrait of the twilight years of the golden age of sport.
About the Author
NEAL BASCOMB
is the author of the national bestseller The Perfect Mile, the critically acclaimed Higher, and the award-winning Red Mutiny. A former editor and international journalist, he has also contributed to the New York Times. For Hunting Eichmann, Bascomb tracked down former Nazi soldiers and right-wing radicals in Buenos Aires, traveled to Tel Aviv and Jerusalem to meet with legendary Mossad operatives, uncovered an old memoir by Eichmann on his escape from Germany, and interviewed members of the El Al flight crew involved in Eichmann’s transport to Israel, a story that has never been told. He also made numerous archival discoveries, most notably unearthing the passport that Eichmann used to escape Europe, a discovery that made international headlines.
He dropped an e-mailed JS to let him know he's in a photo/mini-essay on "Why I Run."
Here's your chance to vote for Jim Galen. I'm not sure what he wins. Right now, he's in 32nd place. Vote each day if you like (legal). Vote early, vote often!
The book: The Perfect Mile: Three Athletes, One Goal, and Less Than Four Minutes to Achieve It
Product Description
There was a time when running the mile in four minutes was believed to be beyond the limits of human foot speed, and in all of sport it was the elusive holy grail. In 1952, after suffering defeat at the Helsinki Olympics, three world-class runners each set out to break this barrier. Roger Bannister was a young English medical student who epitomized the ideal of the amateur — still driven not just by winning but by the nobility of the pursuit. John Landy was the privileged son of a genteel Australian family, who as a boy preferred butterfly collecting to running but who trained relentlessly in an almost spiritual attempt to shape his body to this singular task. Then there was Wes Santee, the swaggering American, a Kansas farm boy and natural athlete who believed he was just plain better than everybody else.
Spanning three continents and defying the odds, their collective quest captivated the world and stole headlines from the Korean War, the atomic race, and such legendary figures as Edmund Hillary, Willie Mays, Native Dancer, and Ben Hogan. In the tradition of Seabiscuit and Chariots of Fire, Neal Bascomb delivers a breathtaking story of unlikely heroes and leaves us with a lasting portrait of the twilight years of the golden age of sport.
About the Author
NEAL BASCOMB
is the author of the national bestseller The Perfect Mile, the critically acclaimed Higher, and the award-winning Red Mutiny. A former editor and international journalist, he has also contributed to the New York Times. For Hunting Eichmann, Bascomb tracked down former Nazi soldiers and right-wing radicals in Buenos Aires, traveled to Tel Aviv and Jerusalem to meet with legendary Mossad operatives, uncovered an old memoir by Eichmann on his escape from Germany, and interviewed members of the El Al flight crew involved in Eichmann’s transport to Israel, a story that has never been told. He also made numerous archival discoveries, most notably unearthing the passport that Eichmann used to escape Europe, a discovery that made international headlines.
Monday, April 6, 2009
Peanut Butter and Preserves Finishes Six Miles
6.0 miles run (53:32 - 8:52/mile)
1.0 mile walk warmdown
total: 7.0 miles
course: COD treadmill
More than a few calories were burned, and, though I went slowly, I added a victory in my day's total mileage. Longest run, and longest total of 2009.
Ate peanut butter and drank sugarless lemonade as my recovery meal, with a scoop of strawberry preserves.
Saw Dennis Secara, a fitness lab buddy I often chat with as I walk. Good man, diligently working out several times a week. Shout out to Dennis!
iPod tune of the workout Blue Collar Man (Long Nights)
1.0 mile walk warmdown
total: 7.0 miles
course: COD treadmill
More than a few calories were burned, and, though I went slowly, I added a victory in my day's total mileage. Longest run, and longest total of 2009.
Ate peanut butter and drank sugarless lemonade as my recovery meal, with a scoop of strawberry preserves.
Saw Dennis Secara, a fitness lab buddy I often chat with as I walk. Good man, diligently working out several times a week. Shout out to Dennis!
iPod tune of the workout Blue Collar Man (Long Nights)
Saturday, April 4, 2009
Getting the Kinks Out to 4.5 Rockin' Miles
4.5 miles run (39:53 - 8:51/mile)
0.5 miles hard walk warmdown
total: 5.0 miles
course: COD treadmill
Plans were modest: get through the aching from Thursday's workout. I was not surprised to feel achy yesterday, but this morning, those mile repeats clung on.
Plan achieved. The first 3.5 miles were 8:57s, then I picked up to an 8:34 the final mile. The first mile served as a warmup, as my motivation wasn't really there.
Some new tunes on my iPod helped me along. Michael Jackson's Beat It and Wanna Be Starting Something, and the Kinks' You Really Got Me were a few.
The kinks, all puns intended, were worked out. I felt and feel good.
0.5 miles hard walk warmdown
total: 5.0 miles
course: COD treadmill
Plans were modest: get through the aching from Thursday's workout. I was not surprised to feel achy yesterday, but this morning, those mile repeats clung on.
Plan achieved. The first 3.5 miles were 8:57s, then I picked up to an 8:34 the final mile. The first mile served as a warmup, as my motivation wasn't really there.
Some new tunes on my iPod helped me along. Michael Jackson's Beat It and Wanna Be Starting Something, and the Kinks' You Really Got Me were a few.
The kinks, all puns intended, were worked out. I felt and feel good.
Thursday, April 2, 2009
Miles, Miles, Miles (That's It) 3x1600 Repeats
1.5 mile warmup
6x100 striders
3x1600 m repeats (400 m recovery) (7:54, 7:53, 7:44)
1200 m warmdown
total: 6.125 miles
48°F
Current: Partly Cloudy
Wind: E at 0 mph
Humidity: 51%
course: Wheaton College track
My favorite workout, but a hard one as I'm not fit. Not much to say other than the last mile was a gut catcher. On the whole, each fourth lap was hard.
Good reconnecting with so many of the guys.
6x100 striders
3x1600 m repeats (400 m recovery) (7:54, 7:53, 7:44)
1200 m warmdown
total: 6.125 miles
48°F
Current: Partly Cloudy
Wind: E at 0 mph
Humidity: 51%
course: Wheaton College track
My favorite workout, but a hard one as I'm not fit. Not much to say other than the last mile was a gut catcher. On the whole, each fourth lap was hard.
Good reconnecting with so many of the guys.
Sunday, March 22, 2009
The Joy of Trees - Four Miles of Bliss
4 miles run (33:59 - 8:59, 8:26, 8:33, 8:01 - 8:30/mile)
1.06 quick walk
total: 5.06 miles
63°F
Current: Mostly Cloudy
Wind: E at 0 mph
Humidity: 39%
course: Herrick Lake
finish
58°F
Current: Mostly Cloudy
Wind: E at 0 mph
Humidity: 41%
Trees are common in the western suburbs. Lakes, trails, streams, woods. We have it all. Herrick Lake is part of all this with a beautiful system of reclaimed land. There is a joy there not found in traffic. Not streets to cross, cars to dodge, litter to hurdle. Cigarette butts (found in abundance on Butterfield in front of Glenbard South High School) are nowhere to be seen.
Frog voices crowded the air. Walkers found the trail, As did a few couples. A perfect spring day? Not until the flowers come out for the run.
The run itself went easier than expected. I averaged 8:30/mile with plenty more in the tank. A mile walk after that brought me back to rest.
1.06 quick walk
total: 5.06 miles
63°F
Current: Mostly Cloudy
Wind: E at 0 mph
Humidity: 39%
course: Herrick Lake
finish
58°F
Current: Mostly Cloudy
Wind: E at 0 mph
Humidity: 41%
Trees are common in the western suburbs. Lakes, trails, streams, woods. We have it all. Herrick Lake is part of all this with a beautiful system of reclaimed land. There is a joy there not found in traffic. Not streets to cross, cars to dodge, litter to hurdle. Cigarette butts (found in abundance on Butterfield in front of Glenbard South High School) are nowhere to be seen.
Frog voices crowded the air. Walkers found the trail, As did a few couples. A perfect spring day? Not until the flowers come out for the run.
The run itself went easier than expected. I averaged 8:30/mile with plenty more in the tank. A mile walk after that brought me back to rest.
Saturday, March 21, 2009
Speed at the Sound of Light - 3.29 Miles of Spring
3.29 miles (28:57 - 8:48/mile)
total: 3.29 miles
50°F
Current: Clear
Wind: E at 0 mph
Humidity: 47%
course: COD Loop
Faster than expected. A sunny day, and birds chirping cheered me on.
The plan was 4.3 miles, but I felt listless and sluggish, with a dose of time management concerns. Dinner guest at 4:00 pm and there's house cleaning to be done.
I hoped to get done in 9-flats, so this was a pleasant reminder that I did do more in late winter than in 2008. Am I fit? Hardly, but I am feeling OK. A good sweat.
The weather looks sketchy this week, with warm, cold and rainy days ahead. The treadmill days are not over.
Below - a video any of you oldies will know. I hear this in my head when I'm on longer runs.
Speed Racer
total: 3.29 miles
50°F
Current: Clear
Wind: E at 0 mph
Humidity: 47%
course: COD Loop
Faster than expected. A sunny day, and birds chirping cheered me on.
The plan was 4.3 miles, but I felt listless and sluggish, with a dose of time management concerns. Dinner guest at 4:00 pm and there's house cleaning to be done.
I hoped to get done in 9-flats, so this was a pleasant reminder that I did do more in late winter than in 2008. Am I fit? Hardly, but I am feeling OK. A good sweat.
The weather looks sketchy this week, with warm, cold and rainy days ahead. The treadmill days are not over.
Below - a video any of you oldies will know. I hear this in my head when I'm on longer runs.
Speed Racer
Thursday, March 19, 2009
Cool Track Heated Up With a Slow Plod
3.5 miles (9:00/mile)
total: 3.5 miles
38°F
Current: Clear
Wind: E at 0 mph
Humidity: 53%
course: Wheaton College track
Getting out to the track was good. While all I did was run the outside lap a bunch of times, I saw the guys, met a few new people, and felt good doing it.
Most of the group was there. They ran a variety of 800s and miles. Jim stood freezing with a stopwatch. I was kind of toasty.
I trodded in lane eight until I finished three miles. A brief warmup and warmdown completed it all, though everything was the same pace. It killed me to watch everyone, wanting to be fit enough to keep up, but I'm not.
total: 3.5 miles
38°F
Current: Clear
Wind: E at 0 mph
Humidity: 53%
course: Wheaton College track
Getting out to the track was good. While all I did was run the outside lap a bunch of times, I saw the guys, met a few new people, and felt good doing it.
Most of the group was there. They ran a variety of 800s and miles. Jim stood freezing with a stopwatch. I was kind of toasty.
I trodded in lane eight until I finished three miles. A brief warmup and warmdown completed it all, though everything was the same pace. It killed me to watch everyone, wanting to be fit enough to keep up, but I'm not.
Tuesday, March 17, 2009
Orange Blindness Seeing Beauty: 3.29 Miles in Natural Wind
3.29 miles (30:11 - 9:10/mile)
total: 3.29 miles
70°F
Current: Clear
Wind: E at 0 mph
Humidity: 41%
course: COD Loop
Inconsequential in distance, in pace, in feeling. But beautiful. My first outside run in months, and in t-shirt ans shorts to boot.
The sun began to set far beyond Danada as I looked into orange blindness west on Fawell. The wind was stronger than listed heading out, and I rode this same wind returning.
The hill on Park looked small, felt big, and happily, is short. I dreamed of Heartbreak Hill. Would I ever run it as a marathoner? Too many miles between now and that even being a possibility.
total: 3.29 miles
70°F
Current: Clear
Wind: E at 0 mph
Humidity: 41%
course: COD Loop
Inconsequential in distance, in pace, in feeling. But beautiful. My first outside run in months, and in t-shirt ans shorts to boot.
The sun began to set far beyond Danada as I looked into orange blindness west on Fawell. The wind was stronger than listed heading out, and I rode this same wind returning.
The hill on Park looked small, felt big, and happily, is short. I dreamed of Heartbreak Hill. Would I ever run it as a marathoner? Too many miles between now and that even being a possibility.
Wednesday, March 4, 2009
Getting On with Getting Going: Four
4.0 miles run (35:04 - 8:49x2.5, 8:41x1, 8:34x0.5 - 8:46/mile)
0.60 miles hard walk warmdown
total: 4.6 miles
course: COD treadmill
Got in a little earlier, but not that elusive 6:00 am. I'm getting an efficiency system going - getting up, getting ready, getting out, getting going, and getting back.
Sped things up mildly as I went along.
My iPod continues to fascinate the mostly senior crowd at the fitness lab. The woman next to me suggested Zorba the Greek might be fun to run to. Any suggestions?
0.60 miles hard walk warmdown
total: 4.6 miles
course: COD treadmill
Got in a little earlier, but not that elusive 6:00 am. I'm getting an efficiency system going - getting up, getting ready, getting out, getting going, and getting back.
Sped things up mildly as I went along.
My iPod continues to fascinate the mostly senior crowd at the fitness lab. The woman next to me suggested Zorba the Greek might be fun to run to. Any suggestions?
Tuesday, March 3, 2009
Steady and Feeling Good
4.5 miles run (total unsure, but set at 8:49/mile)
0.35 miles hard walk warmdown
total: 4.85 miles
course: COD treadmill
Feeling good. My warmdown was shorter, having gotten running later than intended, plus, I ran slightly farther.
Showed a guy in his late 70s how to attach his iPod to the treadmill. That was an honor.
I'm itching to get out running on dirt. The running club gets out there Thursday, but I'll be inside, sipping a cappuccino, performing poetry. Alas! The weather will be in the 50s. I'm curious how I will handle a real workout. The guys I run with will be fitter, and so I expect to suffer. If I suffer less than last year, then I'll take that as a small victory.
In all, I ended February in better shape than 2008, but I had a glitch missing an entire week. How will this add up? That question gets answered at the Cosley Animal Farm race in early June, the only racing constant since I began two years ago.
Weight isn't yet dropping. I'm not sure what to make of that, but will continue as planned. A steady 140 lbs.
0.35 miles hard walk warmdown
total: 4.85 miles
course: COD treadmill
Feeling good. My warmdown was shorter, having gotten running later than intended, plus, I ran slightly farther.
Showed a guy in his late 70s how to attach his iPod to the treadmill. That was an honor.
I'm itching to get out running on dirt. The running club gets out there Thursday, but I'll be inside, sipping a cappuccino, performing poetry. Alas! The weather will be in the 50s. I'm curious how I will handle a real workout. The guys I run with will be fitter, and so I expect to suffer. If I suffer less than last year, then I'll take that as a small victory.
In all, I ended February in better shape than 2008, but I had a glitch missing an entire week. How will this add up? That question gets answered at the Cosley Animal Farm race in early June, the only racing constant since I began two years ago.
Weight isn't yet dropping. I'm not sure what to make of that, but will continue as planned. A steady 140 lbs.
Monday, March 2, 2009
56 Minutes Between Then and Now
4.25 miles run (37:31 - 8:50/mile)
0.50 miles hard walk warmdown
total: 4.75 miles
A great morning run. A casual pace, just burning calories and adding capillaries. Kept the pace easy, but still worked up a hard sweat. Recovery should be good, but as the week progresses, we'll see.
It looks like I can leave, run, return within 70 minutes. This will be harder as I add miles.
0.50 miles hard walk warmdown
total: 4.75 miles
A great morning run. A casual pace, just burning calories and adding capillaries. Kept the pace easy, but still worked up a hard sweat. Recovery should be good, but as the week progresses, we'll see.
It looks like I can leave, run, return within 70 minutes. This will be harder as I add miles.
Sunday, March 1, 2009
Jim Spivey Running Club - Chicago, Nashville, Nationally
I've mentioned in many posts that I am training on Thursdays on the track with a club, for my "weekly butt-kicking." Come run with us.
If interested, e-mail me, or post here, and I'll pass it on. Or, just show up at the track.
Jim Spivey Running Club (JSRC)
- Chicago, IL
Meets Thursdays at 5:30 p.m. for warm-up at the parking lot just east of the Billy Graham Center at Wheaton College (Chase and College Avenue) in Wheaton, Illinois. Track workout begins at 6:00 p.m. - Nashville, TN
Meets Wednesdays at 5:30 p.m. for warm-up at the Vanderbilt University track in Nashville, Tennessee.
Track workout begins at 6:00 p.m. - Cost: (see latest fees for all his coaching plans here)
- First two sessions free to try out the program.
- Jim also offers daily, individual coaching plans based on ability and goals.
Benefits
- Coached by 3-time Olympian Jim Spivey (1500 meters: 1984, 1992; 5000 meters: 1996).
- Train with other serious runners who race in everything from 5Ks to Ironman Triathlons, from marathons to ultramarathons.
- All abilities (5K times range roughly from 18:00-25:00).
- Access to Asics products.
- Great camaraderie, fun, and respect for a good effort.
See my workouts described.
What I have gotten from it? As of this posting, I've dropped several minutes in my 5K time (see my progress on the top left), lost almost 10 lbs, and have made new friends who are as committed to running well as I am.
So, come on down! Say hi if you do -- I'm the short guy with the red bandanna.
picture above: Wheaton College track, final 100 meters, looking clockwise.
more on Jim's various training options: http://jimspivey.com/coaching.html
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