Treading in Water Streaming Down My Face

5.0 miles (43:12 - 8:38/mile)
0.4 miles walked

total: 5.4 miles

course: Wardman Marriot, Washington DC

After a long hot day checking out the Lincoln Memorial and other sites along the Mall, it came to time to run. The previous two days were filled with driving, with 10 hours on Thursday and two hours on Friday. My legs took a break since an eight miler on Tuesday, but walking the Mall wasn't exactly sitting by a pool either.

The treadmill had a TV attached to it. I don't how people can run and focus on what's showing, let alone read the captions. Not me. I can listen to music, or nothing at all, but not TV. So I turned that off, cranked the iPod up, and ran in an unair conditioned gym. Although the treadmill also had two tiny fans, neither pointed my way, and were essentially ineffectual. Water weight was lost in a big way.

The run was fine. Not much to describe except that I realize my pace is skewed by the fact that is a treadmill, not a real Earth surface.

The treadmill managed to help me get my legs turning over faster which I hope will be helpful Thursday night at my weekly butt kicking at the Wheaton College track. It will be my first interval workout in months, so confidence is not exactly overwhelming me. This post is post-dated, meaning that it will list as August 29, but I am actually writing it Thursday morning, September 3. That workout is staring me in the face, starting with a 5:30 pm warmup. We'll see how long I survive, if Jim shortens it, or if I manage to do OK the entire way.

Fitness is Coming

46
Resting pulse rate this morning is 46. That's an indicator of progress.

Do You Wanna? I Did. After 8 Miles, That Is.

8.0 miles (73:37 - 9:12/mile [36:18 - 9:05; 37:19 - 9:20])

total: 8.0 miles

course: Illinois Prairie Path

:30 after finish
78°F
Current: Clear
Wind: E at 0 mph
Humidity: 62%

It was hotter when I started. Much. My time isn't zippy, but for the weather, I'm good.

Mile one was 8:57. Obviously, that was around 15 seconds too fast.

Last week's mileage is at 35.08 miles. That's nice to see. If fitness is going to happen, it will not be by running tidy 20 mile weeks. I'm not sure that 35 miles weekly will get me there either, but at 34 days into this I'm happy.

I was asking myself if a cold orange Fanta would taste good when I was done. Now I know. It did. 270 calories of cool pleasure. Earned every sip.

Tomorrow will be a shorter run, with Thursday as a travel day, and Friday either also a rest day, or on the treadmill.

Linear:Nonlinear Mode Resolution Over 4.36 Miles

4.36 miles run (38:59.64 - 8:57/mile)
0.50 miles walked

total: 4.86 miles

78°F
Current: Clear
Wind: E at 0 mph
Humidity: 49%
course: COD Loop

Not quite sure how it is I went this fast. My legs felt heavy. My stride is stretching out, but is a long way from loose. I felt some bounce in my toes along with the slugging around of step-to-step. I am improving, and that's a nice way to finish the afternoon.

As I posted to my Twitter account:

The best thing about running with a cacophony of iPod music, traffic noise and my out of shape heartbeat is that in this, my thoughts organize.

As a writer both when working and on my free time, I often think in a linear:nonlinear mode, particularly in my creative work. Writing is a mix of craft and art, and so this tends to drain me of real processing of what I think. Hard to explain that here, but what happens as I run, all the noises are both completely tuned in and tuned out at once, a paradox of associating and disassociating on the same mental plane. The dogs barking, the cars honking, the singer singing and my own thoughts grinding away at yesterday's problems all go away. Things get sorted out.

This settling of my mind is what I need. This is more important than those blessed endorphins, and even more than the physical health benefits. Perspective, emotionally and spiritually, comes around.

1.29% Off, No Coupon Needed

Monday Check-in

138.2 lbs. (down)
51 - Pulse (up)

Status
Lost a couple pounds? Maybe, maybe not. Last Monday, it was at 140.0, but had been fluttering in the 139s. Hard to tell what is reality. Not only is my scale not trusty, if I ran the night before and had not yet replenished my liquids, I might be lighter than reality. Either way, good stuff.

Last week was solid in terms of running. 32.72 miles. Two longer runs on each side, 10 miles and eight miles respectively. Yesterday was a rest day.

Everything is feeling OK, though I am wary of my knees, shin and Achilles. Good rest days and a balance of hard-easy days will help.

The week coming must resolve a complicated schedule, and will not have the quality of runs I would prefer thanks to a travel. A treadmill or two must be the solution.

Eight Before I Ate

8.0 miles (72:58 - 9:07/mile; [36:58 - 9:14/mile, 35:00 - 9:00)
0.50 mile walk

total: 8.50 miles

65°F
Current: Overcast
Wind: NW at 4 mph
Humidity: 67%
course: Illinois Prairie Path

Among my better runs. The cool weather helped. My pace was fairly steady, and, to my surprise, picked up the second half. It was a nice feeling knowing I had a few more miles in me.

I run four miles out, and turned around at the mile post.

Crowded morning, although the serious CARA and Glen Ellyn Runners Club runners had all mostly finished. I got out in the late morning.

Someone was burning a bonfire at around two miles, with smoke heavy on the path. A few dog walkers had not-so-friendly dogs on tight leashes.

My total mileage for the last seven days is at a new high, at 37.47 miles, with another 1.95 miles walked. There is a pound of calories sacrificed to the running gods.

Now, time for lunch.

30 Days and 4.3(6) Miles

4.36 miles run (40:40 - 9:20/mile)
0.50 miles walk

total: 4.86 miles

69°F
Current: Mostly Cloudy
Wind: E at 0 mph
Humidity: 69%
course: COD Loop

finish
71°F
Current: Mostly Cloudy
Wind: E at 0 mph
Humidity: 59%

A nice run on what is, in fact, a sunny day on this thirtieth day back into running.

Today was a new kind of day. I had run yesterday in the early evening, and did not have the same span of rest as usual.

While I am not yet fit, I am used to getting out and running, and with that, am trying to think about form, poise, stride and those kinds of things. In two weeks, my plan is to return to the track for whatever workout Jim thinks is a good idea.

Today's Course
Relooking at my 4.3 mile route, which originally I thought was 4.42 miles, it seems to be 4.36 miles. What is accurate? My GPS watch cannot decide either. What difference does it really makes? To be exact, 7.87 seconds per mile. Do I really care? No, because I know the route is pretty much the same. I can compare times in that context. These aren't carefully controlled track workouts. Maybe I cross the street at a different angle, or do not click my watch off precisely when I stop at a street light. Details.

For now, after several seconds of deliberated consideration, I'll move forward by recording the 4.36 distance, and the related pace. I won't back fix my mileage spreadsheet or anything, just as I did not with the 4.42 miles change. I prefer to be exact and accurate as it keeps me honest, but what counts as either is a bigger question than I am capable of solving.

A few runs I call 'COD Loop' for both the stats above and the post tags. That's just a ballpark took to remind me of where the run was. Having a name for every variation is more unwieldy that I want to deal with.

When I run the track, I fudge some as well, not bothering usually to adjust 1600 meters into a mile, but letting it go.

Weight
My weight is sneaking down. This morning it registered at a tidy 137.6 lbs. All is going in the right direction, and that's the pattern I need. I don't see how I'll be 135 on August 31 as hoped, but I am on track to get to 125 by May 1.

For David, the Super Chicken theme song (or, watch Jerry Seinfeld singing it), who thought there might not be useful songs for running. I know he likes this one.
"He will drink his super sauce
And throw the bad guys for a loss
And he will bring them in alive and kickin' (puk, puk, puk)"

Usain Bolt Sets 200 Meter World Record (Crushes It) Video

19.19

Usain Bolt

History

200 meters.

Dude.

Training Aside a Train: 6.0 Miles on a Track Next to the Tracks

2.0 miles warmup
4.0 miles run

total: 6.0

75°F
Current: Mostly Cloudy
Wind: E at 0 mph
Humidity: 52%
course: Wheaton College track

Felt good. Not sure how fast I went (around 8:30s for my first two miles). Ran with the JSRC club for first time in months, though just for the warmup. They did some 150s and 200s while I ran four miles worth of laps.

It was nice to hear the rush of the train through the evergreens.

Not much to say. Spaghetti's boiling.

Rainy Nights in Glen Ellyn Do Not Deter My 4.3

4.3 miles (40:59 - 9:32/mile)

78°F
Current: Mostly Cloudy
Wind: E at 0 mph
Humidity: 55%
course: COD Loop

finish
77°F
Current: Cloudy
Wind: E at 0 mph
Humidity: 61%

Don't let the 'Cloudy' part fool you. It is pouring rain. Thunder. Some lightening. I'm soaked. That's all right. In November it will rain too. There will be no warm trickles then.

Took a mile to find my stride. I did. The last 800 m felt smooth. I stretched it out some, but avoided a a sprint.

It was familiar and odd to run this complete route for the first time since September 2008. Seven minutes slower than then, but all felt well with Monday's long run mostly rested away.

Some swift guitar playing in the video below. Fans of Phil Keaggy and Stanley Jordan might like it. There's a nod to my old running pal Ulm (see comments in earlier post) who recommend the John Butler Trio as good running music. Ulm runs much faster than I do, so I can see why he chooses it. Fine, bright music either way on a rainy day.

10 Miles in the Rain: Longest Run in Year+

10.0 miles (1:46:07 - 10:43/mile)

total: 10.0 miles

77°F
Current: Mostly Cloudy
Wind: SW at 0 mph
Humidity: 83%
course: Illinois Prairie Path southward

It rained. I'm tired. Dirt covers my calves. I'll ache worse tomorrow. That's the bad news.

The good news is I ran farther than I have in a year. Though it did rain from 2.0 to around 3.5 miles, the scent of oak trees surrounded, and the trees protected me from the harshest part of the rain.

My longest run last June (10.11 miles) was slightly faster, but I was in better shape, but today's pleases me because of the challenge of the elements and present level of fitness.

My recovery so far seems OK. Gatorade and mineral water over ice, and a small can of Bush's Baked Beans are hitting the spot as I write. A shower soon will eliminate some of of less savory impacts of my afternoon's effort.

Celebrating the Loss of 0.8, and Usain Bolt (video)

Monday Check-in

139.2 lbs. (down)
52 - Pulse (up)

Status
With a few decent weeks of running behind me, I am starting to see results. The last five days have seen my weight below 140. Barely, but there. The consistency is good to see, especially since I dined out a few times. Not enough yet to claim weight loss exactly, but the slope of the line is headed in the right direction.

I ran 26.75 miles this week, and walked another 4.00. My weekly miles continue to increase essentially by increasing the length of my shortest run. My top distance remains 6.0 miles.

Consistency will remain my biggest hurdle. This morning's run, for example, was waylaid by a thunderstorm. Now, in a few minutes, I hope to grab what looks like a few hours of sunshine. Humidity will be high, and my intended running path might be soaked. Will I last the entirety of my run, or cut it short?

Nothing hurts at the moment, outside of a dull ache in my thighs. My Achilles, while still recovering, seems to be getting used to this running thing.

Need some inspiration? Watch Usain Bolt of Jamiaca tear apart the 100 m WR (9.58), and make Tyson Gay's American record (and third best ever) of 9.71 look pedestrian. Nothing much to say here, except, "Duuude, like wow!"

Looking for My Path, And Getting on Track - 4.75 on a Steaming Sunday

4.75 miles (47:02 - 9:54/mile)
0.25 miles walk

total: 5.0 miles

72°F
Current: Haze
Wind: E at 0 mph
Humidity: 89%
course: Glenbard South track

All I wanted was a lazing long run on the Prairie Path. The morning dripped with humidity, pretending the cool temperature was in fact cool. I got up late, got out the door late. I couldn't find the place to park my car.

So I went to the track where I knew I could get in a few miles.

I ran out of time, and what had I hoped to be a long run was a medium run. Could've been 5.0 miles, but I lost count. Before you heckle me, try counting 20 laps. It seems easier than it is.

The run itself was relaxed. My miles are sneaking up, and, through this morning's gallop, I'm up to 26.75, plus another 4.0 walked. These dogs are tired. Yesterday's rest day wasn't enough, but I gotta do what I gotta do, and what I gotta do is run through this. In a few months, I will feel like a runner again.

My legs are coming through a tough time of rehabilitation after a months sitting in a crammed desk amid the cacophony of a crowded workplace, and then, a tiny office with barely enough room for air. Too much sitting makes a body wrinkle like an arthritic hand.

Sunsets and Meadows: 5.5 Miles

0.25 walk
5.50 miles run (58:02 - 10:33/mile)
1.75 miles walk warmdown

total: 7.5 miles

86°F
Current: Clear
Wind: W at 6 mph
Humidity: 31%
course: Springbrook Prairie

My legs are tanked. 25.50 miles this week, with tomorrow still ahead. As such, tanked and all, with a slow time in my run tonight, a day off is due. Running tomorrow will not add anything not better achieved by resting.

At mile two, I knew it would be a long run. Drenched in sweat, my bandanna was giving way and needed to be retightened. The heat bore down, pleading with me to stop, lay down, and baked. I pressed on. The run required finishing.

The views, as you can see are subtle, beautiful,.but my camera does no justice to the magnificence. The sunset was a tremendous orange ball, with its intensity just low enough that watching it caused no trouble.