Chaire Herodikos Selymbriaios!

Nice run. New Years Day was a washout, between little sleep and hanging out with people. Was determined to have a good hard run today. And did. Twice around the lake, did the first three at about 7:45, 7:50 7:30, then kicked it up a notch to 7:10 6:50 6:50, with a half-mile of that at about 5:50 pace. Caught my breath at 8:15 for a mile, then busted another 6:50 on home. 7:26 average for the run.

Ran late, after full work day. Not too much spring in my step. 8:45 or thereabouts.

Late lunch of Haitian-style roast pork. You'd think a little extra jet propulsion would speed me up, but our craft met with quite a bit of turbulence and necessitated a pit-stop at the hangar mid-flight to eject (more or less) solid rocket booster. Barely made it home, dudes. Unleaded fuel only.

End to a mediocre week, did the Greenlake-Lake Union loop, felt pretty good. 7:30 average.

Greelake-Lake Union loop with no backtracking works out to 9 miles exactly. A bit stiff, took it easy. 8:30 average.

Intermittent drizzle at 7PM for another Lake to Lake Special. Wore my quilted Adidas warmup, which has a good hood, but it was giving me some annoying wind resistance, plus bad acoustics, so eventually I just chucked it -- well, tied it around the waist. In the end I don't think I got much wetter than I usually sweat.

Feeling pretty good, and decided to let it all hang out on the Ravenna hill, which started halfway through mile 5. Clocked around 5:10 pace for that 800m, ending a couple of blocks after the bottom. Fun. So that's what it feels like sustaining that kind of speed. Then a couple 7:30 uphill miles, then I got the itch again and managed a mile at 6:30 between the university and Gasworks. Eased up for the last stretch home, and this morning everything seems to be in fine working order.

7:31 average for the run. Mizuno.

Lake to Lake. Working on pace, object was (without looking at The Watch) to keep it under 8, but not to strain at all. Read the results when I got home: failed on only one mile, getting up to 7:30 on the Ravenna hill. Otherwise they were all between 7:42 and 7:58. A bit of shin soreness, and legs were feeling a bit dead after mile 5.  Averaged 7:50 exactly for the run. Mizuno.

Soupy weather, soupier legs. Took it very chill (maybe that was my body temperature). Mizuno.

Was feeling some shinsplint action coming on, so decided to take it easy and limit the week by default to 50 miles. Down to the gym, where I did intervals on the elliptical for 20+ minutes -- "2.7 miles" -- resistance 12, three minutes at an easy pace ("5 mph") using the handles, followed by one minute at a hard pace ("15 mph") without using the handles. Quads were really burning, it felt good. Then finished up with 2.8 mi on the treadmill at an 8:00 pace.

Lake to lake, Watchless and watchless. Didn't even look at the kitchen clock before I left. Very easy pace.

Worked late, got kind of a little late start to meet David at 25th and Trail; hauled a bit more mule than planned. First was about 8:10 I think then a couple of 7:20s and a 6:38 (6:00 or so on the hill part). David ran a 10k yestrday and was looking to take it easy, but we got to yakking and somehow headed off to Gasworks at a pretty good clip. Sorry David! 7:32 average for the run. Nimbus.

Not a run, an adventure. Snow in Seattle means slush on the ground, and boy I got slurped big time. Late dinner not totally digested, so there was strange turbulence inside and out. Wet feet, but strangely exhilarating. If I made it through this, perhaps the routine has been established.

Incidentally, on the one patch of snow that wasn't turned to dreck, I noticed that my footfalls are really splayed outwards. Is that just how one runs on snow I wonder, or might it explain the ongoing fasciitis?

Mizuno.

Lake to lake. Nothing special to report. 7:49 average. Nimbus.

Home very late, barely got the run in before midnight. Slog, man, slog. Watchless, around 8:15 I think. Mizuno. The Mizunos are about done (relatively few miles on them, not cost-effective) I'll need to get another shoe in the rotation.

Got home tonight feeling like I'd been run over. My blood sugar must have been really low, though I tried to supplement with a PB&H special. Should have gone later, after dinner. Anyway, just took it as slow as necessary, but even that was a struggle. 9:00 average. Nimbus.

Ate and napped first, and felt quite a bit better. Still, went pretty slow. Watchless, but about 8:30. Nimbus.

This evening's run caps off a record week (55.5 mi), and a stretch of two weeks/100+ miles without a rest day. Legs are a bit soggy, but really not too bad considering. Actually feeling pretty good. But I'll enjoy tomorrow's off day and get lots of work done.

The break really did me good. Objective this week is hit 60 mi, so I took it easy again but mixed in one 7-minute mile (actually started out at about 7:40 and then decided to put on the gas about 800m in). 8:10 average overall. Nimbus.

Legs were more or less OK but my mind was a-wanderin. May have had something to do with the fact that it was almost midnight by the time I shook off the third base coach's sign and made the turn for home. Didn't feel like going very fast, and indeed I did not. With a concerted push on the last four blocks, kept it under 9:00/mi. Nimbus.

Have I mentioned that the nights this week have been totally freaking beautiful? Coldapple, clear, moon shining bright, all the stars that's fit to see through light pollution. Delicious. Some high clouds this morning, I think a front may be moving in. Bummer.

Hardish but slowish miles. Legs still feel more or less like jellyfish puree, waiting for the "adding miles feeling" to go away, which may be when I stop adding miles. Ran an extra .75 or so up the lake and back, on the theory that I may not feel like running 15 later in the week. Meanwhile, will be glad when the new shoes arrive. Nimbus. 1:26 total.

Out with DG for barbecue; combined with the fact that public restrooms along the lake are apparently locked after 10:00 in wintertime, this made for slapstick that nearly turned tragicomic. Neither the time nor the place for resolution of knotty doctrinal issues, of course, but perhaps I'll be forgiven if I thank God for the Greenlake Bar & Grill.

Slow, slow and slower. But I finished with a dash/lumber. Nimbus.

There were moments in this run where my legs found themselves again. Brief, shining moments. Mostly it was dreck, though.

This was a great run. Not particularly fast, and not particularly far. But it took me (barely) over 60 for the week, and over 200 for the month, and I was striding much less jello-like. Last mile in 7:52. Cool! Mizuno.

Very satisfied rest day tomorrow.

Snow-->slush-->mud. It looks great coming down, but by the time I get to it, a bit of a slog.

Slightly new route, or rather, combined the old and the new. I'm definitely getting my legs back. One fastish mile in 7:35--limiting factor was more some minor soreness in a few areas than the muscle fatigue I was getting last week. Will try keeping up the miles at a moderate pace for six more days then start varying it a bit.

This was I think the first time in months that I've had to cut a run short. Digestive problems. I'm not sick, so it must have been something I ate. Frustrated.

OK, that was a bit better. Didn't get home until 10:30 and had only a couple of bananas for dinner, so a serious effort wasn't in the cards, but at least I wasn't heading for the public restroom or Starbucks every two miles! Finished my loop at just about the stroke of midnight, to discover two police cars blocking off a section of street right in front of my apartment, on exactly the stretch where I do my cooldown. A burglary or something I guess. Ten minutes later helicopter did a flyby.

Lake to Lake. Nothing special.

Another late work day, didn't start until 10:36. Still taking it pretty easy, legs and stride feel better, but basically trying to get a sense of the pace they want from me and stick to it. The idea was to run till midnight. Got 9.75 miles out of it.

Felt pretty good tonight.

Lake to lake. Slow and easy.

Lake to lake. Exactly the same time as yesterday (within about three seconds!). I feel like I've got a few horses under the hood these days, but keeping it in low gear seems like the right thing to do. Left PF hasn't been bothering much during the daytime, which suggests some improvement--the first mile or two is always pretty sore, though. Almost always straightens out more or less by Ravenna. Monday it recurred for a bit around the 1 hour mark.

Lake to lake special. I suppose I should vary the route--feel a bit like a slug or an ant following his trail. But there's a certain pleasure in not even having to think about where to turn. As soon as I start speeding up again there will be time to explore.

Definitely feel stronger. Time was about two minutes faster than the previous days at the same level of effort.

Got home vy late, modest dinner. Nine seemed about right. Felt pretty good, feet are better. Maybe warmer weather is helping?

Looks like a morning run tomorrow, so thought I'd go short here and maybe long there depending on how I'm feeling. Was hoping to get this in by the afternoon, but didn't get home until 5:30, so alas. Still, signs are pretty good.

Nice run. Met David at the usual place and then up the BGT. He was kind, we did about a 7:25 pace, and it felt fine! That was great. PLus, the miles were no problem. Had to pick a book up at the library so we split at Ballard Fred Meyer. My last mile was 7:05, and felt like I could have gone longer. The legs is baaaaaaack, baby!

New shoe day! Started out with the Brookses, which were a bit clunky I thought. Felt like I was adjusting my gait to them rather than the other way around. Still, they seemed durable and well made, and particularly going downhill I was pretty comfortable. So hopefully they'll be decent trainers.

This run was a weird collection of paces, ranging from a 9:15 to a 6:45 (uphill!) as I kind of experimented. Anyway, felt a bit achey afterwards, but not too worn out and today have been fine.

Avg pace 7:50. Radius.

Not a fan of the Brookses, out on the road they just don't seem to fit right. I think they go to Mom.

Ouch. ITB very sore. Cross Brooks off the list. Ran in the old shoes one last time. Not much left on them, fairly unpleasant run. I think this disappointing week is done: will try and recharge Monday with a new pair.

Sigh of relief. Still a bit gimpy to start out, but eased into it and ended up with a respectable 7:53 average. Ran in the 2120s, which are pretty good--the fit is incomparably better--but finally broke down and got another pair of Nimbi to rotate with them. Why hurt unnecessarily? Don't think much of the design on this year's model: the soles look just like marshmallows. I guess they're marketing to old people with disposable incomes. But they work.

2120 - 10.5.

Maiden Nimbic voyage. They may look like marshmallows, but man my feet feel better on top of all that gel.

Dinner was late and low-carb, so not a whole lot of energy all things considered. But took it slow and was able to finish up at a pretty good clip.

This run felt really good. Took the Ravenna hill at a nice clip and had a lot left by the time I got home. Pleasant evening.

Nimbus 20

Another nice run. This time in the Progrid 4s, which were sinfully comfortable. In fact, almost too good to be true: can't imagine they'll hold up under any demanding pace, or for too long. But that's fine, I'll rotate them in with the Asics and use them for base-building. Got a nice deal on them, and at that price, no complaints.

Saucony 8.

So I was getting frisky after the unplanned layoff. Greenlake to Interurban and back via Ravenna to Gasworks. Started out pretty pokey, more out of caution than anything else. Opened it up a bit coming back down, hit 6:25 along the lake, then eased up slightly. Foot was a bit sore by last mile, and poked that one out, but good stretching afterwards and the next day I actually felt better than when I started. Go figure.

7:39 average through 12, 7:43 as a whole. Saucony 21.1.

Lake to Lake + Interurban. Nothing special. Watchless, which was good because I had brain cells free to work on the thesis. Been stuck on chapter 4.

Nimbus 30.5

Weird run. Started out fine, then I must have been dehydrated or something, because I started obsessing about the fact that I'd left the door unlocked, and I hadn't backed up in a while, and what if someone walked in and stole the laptop with all that work on it? Did the usuall cooldown, then as soon as I got home I made three backups. Ah, paranoia.

Saucony 30.1

I'm filling out this race report almost as expeditiously as I ran it--which was, I guess, infinitely not-expeditiously. The sad story begins with Chapter Four of my dissertation. Moab was always going to be the last hurrah before really buckling down to crank the damn thing out, but I thought I'd exploit it further and try to use it as motivation to get the chapter done. So it's 2 am on the night before, and clearly not going to happen. Finally that fact dawns on me (so to speak), so I stack everything in a pile, throw some clothes in a bag and call it a night, setting my alarm for six. Wake up less than refreshed, call a cab to the airport, don't have time or energy for the shuttle. Am on the plane to SLC by 7:15. Cody is very kindly picking me up, and we have a plan.

We taxi out to the runway, and hang out there for an unusually long time. Finally the captain gets over the loudspeaker. "Excuse me, folks," he drawls Midwesternishly, "but we're getting a strange smell from the air conditioner" ("Changed your underwear lately?" my seatmate mutters). Continuing: "We're going to have to pull back to the terminal and get it checked out."

The story after that kind of melts into the crowd. There were lines, lines, and more lines. They kept on trying to jolly us along, and finally I call Cody up and tell him to leave for Moab without me. He gives me Walter's number, and Walter very kindly sets it up with his family so there's room for me in the car, but I got no word from Delta and they won't arrange an alternate flight until their maintenance crew renders a decision on the plane. Finally at 11:30 the word comes down, they're sending up a new one from Portland. By this time, too late for Walter. I'm sure I could have got them to spring for a rental car, but the thought of driving three hours wasn't too appealing at that stage, so I just bagged it. Thanks to David and crew for setting it up, hope you guys had a good time, sorry I couldn't make it.

Anyway, I've been at 30-40 miles a week this month, just trying to maintain a minimum level of performance until the madness is all over.

Good run, pretty fast, Watchless. Basically got out at about 10:45 and ran till midnight, which got me home all the way but for the cooldown lap. Had a pretty rum week running wise, but it's a new month and hopefully I can keep up abetter regimen. Muscular fitness feels good, hopefully in a bit I'll be able to sleep better and (thus) go harder.

Had a really nice run this weekend. Took it a little on the fast side: I was glad to be out for more than once-around-the-lake, and it was such a spectacularly beautiful afternoon/evening that you couldn't help but oomph out a little. Felt pretty effortless, like my form was just moving me along. Anyway, the right PF was a bit sore the next day, but nothing too terrible.

Have been at about 30 a week except for the last one, which was under.

Objective for the week is to be more regular. So I'm going at better hours, for less time.

Rainy, but pleasant.

Foot aching some. I think it's just running back to back again. But I'm going to start on 1200mg of vitamin-I qid to take the inflammation down.

Sun!

Nice sunny run in the AM.

getting back into it.

Nice easy nine-miler.

Really like this distance, I can whip it off without thinking too much.

Feet were really hurting yesterday. Not sure exactly what governs the inflammation (dietary?) but I got my shoes on and then wimped out. Today was slightly better, but the warmup mile is still a killer. Does fasciitis ever leave?

Better. I'm going awfully slow, which is a bummer, so to speak, when trying to exhibit my spring glutes to best effect.

Nice freaking morning, campaneros. Spring halfway over.

This was intended to be 10.5 mi, but I had to cut it short due to an unusual amount of foot pain. Not sure what the problem was, although I did just get my first gray chest hair, so maybe that had something to do with it. Plucked it, and now my feet feel a lot better. (sure, the 600mg ibuprofen bid probably helped too).

Okay run. Felt reasonably well, although the first 2 miles are just killing my feet these days. It's usually better after than, but even so... I think I'm going to make an appt with the orthopod, this can't be normal. I've basically had fasciitis in both feet for 8 mos now, and more than 12 mos in the left one. Calgon take me away! 

Well, we totally dusted the field and set a land speed record for non-vehicular human powered transport between Canada and the diner with the great pseudo-Mexican breakfasts in Langley, Washington. I'll let Cody fill everybody in on the details, but just wanted to pull my own weight. And come in first, that's always nice.

At least three pages must be written tonight before I can sleep--better get cracking!

Was going pretty slow and then got passed, which pissed me off naturally. Moderately quick after that, which felt awfully labored I can tell you. Still, everything was fine until the beginning of mile four, when my muscles gave out pretty much. Sore calf! So I pulled up and away she zoomed.

8:25, 7:37, 6:48, 8:25, + .25 at whatever pace. Average of 7:50 or so.

Eight minute pace, and not a second over.

Wow, I have legs! Progression run, and actually felt some hops (well, for me). 8:00, 7:24, 6:57, 6:23, then the cooldown at 7:12. Very much fun.

Nice easy run past the Div School to the river, 7:38 avg. Lovely morning.

Quickie morning run to the river via brattle and back by JFK, a leisurely 7:25 or thereabouts. Stunning fall weather. Getting my mileage back will mean earlier rising or twoadays. Hmm.

Up at 6:15 then Brattle St around Fresh Pond and back via Huron Ave, like <a href="http://www.gmap-pedometer.com/?r=2325497">this.</a>. A pleasant run, could be combined with a stretch along the river for a pretty solid daily dose. Weather again spectacular.

Concord Ave to Fresh Pond and Mount Auburn Cemetery, then back by the river, 7:30 miles. Feeling pretty good. Weather again spectacular.

Concord to Fresh Pond. Bit of a setback, sore calf, the stringy little muscle that helps stabilize. Annoying. Ended up averaging 8:00 miles.

Okay, frustration. What seemed like a pretty transient charley horse in the same place as Tuesday came back at mile 2 with a vengeance. Stretching before or after onset no use. Tried to keep going on it, but was feeling danger signs--I think it's just a knot, but...

Gym tonight I guess. Sucks to be me today.

After a week on the ellipticals I was a very happy man this morning. Took it more or less slow and easy (watchless in fact). No complaints of a serious nature. Hoping for a good steady week. Better stretching may be key.

elliptical + treadmill.

elliptical + treadmill, last mile at "6:40."

Elliptical + treadmill. 22:00 "5k"

Elliptical + treadmill. 22:30 "5k"

Minuteman trail. Great weather. Ran with one of the casewriters from work, pace was slowish but picked up at the end. Total time 1:40. First run of that length in quite some time, felt very good!