track fan

1:30:32.  95F but with cloud cover -- which makes all the difference in the world!  I am SO (so so so) happy that I can run 10 miles again!  I felt so good.  The fatigue comes and goes, but when it is gone I feel so much better, I can't believe how lucky I am to feel so good again!!!

It has been a WONDERFUL week -- last week was our visit with friends in Utah, this week was all about track and field EVERY night -- and tomorrow we head for Flagstaff!!  good-bye 110, hello 80s (and lows of 50s!!!).  

I wish happy trails, loose muscles, and warm moments with family and friends for you all bloggers!! 

AM: (8.5 miles, 1:15:43).  Great, wonderful, stupendeous, awesome trail run.   A little pipeline trail, a little lower Oldhem trail, rocky, hilly, at 7000ft.  What could be better than this?  Well, see below.

PM: easy 3.5 - up Mt. Elden (short up -- but still -- up!).

A little more fatigued than I would have liked today.  Last night Dean and I went out to meet up with Greg and Tracy (McMillan).   They had a TeamUSA Arizona board meeting and then took everyone out for happy hour.  We ended up staying out waaaay too late, but it was fun -- Abdi came out (yes, the "Mayor of Tucson", the "Black Cactus")  - he had a 12 x 1K workout the next day, but still managed to hang out until about 11PM!!  Just in case anyone is thinking of an Olympic wager, Abdi is feeling very good right now and was talking some serious trash about beating the Kenyans ;-).

"easy" 7.5 further up Mt Elden (1:08)!  So, I had to update this because I ended up running way up the Oldham trail and then I just did not want to quit climbing once I started up Mt. Elden road (all the different trails around this peak are here) - I am not sure exactly how far I had left to summit -- but with the time it took me to get back to the lower trail I would assume I made it ~ 3/4 of the way up - the elevation change goes from 7000 ft - 9500ft to the very top ... not a lot of oxygen up there ;-).   I wanted to take some of the trails that sometimes parallel the road, but I was uncertain of the footing and so decided to play it safe (as a flat-lander, this elevation is tough!). 

Happy 4th of July everyone!

Heads up ... the McMillan running calculator will be available next week (we are going over today to finish up some of the new "ultra marathon" bits)!  AND, for those of you with an iPhone -- a new app is coming out too ... it is pretty sweet ... I can't wait until the Android version comes out! 

AM: (1:11:43).  Ran to Schulz Creek area and then ran on some trails there.  I was trying to keep from doing the major climbs of the rest of the week because my legs are sore from all the climbing this week (a wonderful kind of sore).  But, there is no escape ;-) from the hills.

PM: easy 4 ... nice loop that goes up to Mt. Elden fire road and back around ... it will be my standard PM run for the next 2.5 weeks!

Had a conference call today -- so I ended working a bit ... still a relaxing day overall!

I hope you are all doing well.  

My brother was hospitalized again (he was hospitalized last month for a pulmonary embolism) -- this time with an esophogeal ulcer that was bleeding (not good when you are on blood thinners).  Not good, they can't find out what is causing all these problems - he is a healthy guy -- a little on the big side (football player and shot putter), but not fat by any means.  Ick.  I think he will be going to the Mayo for a bunch of tests as soon as he gets out of the hospital. 

1:03:43.  Up (and down) the pipeline trail and then back on the Forces of Nature trail ;-).  Still very hilly (and rocky), but not the same amount elevation gain as some of the other trails.  I am trying to be conservative this week, because I really want to try to run 12 on Sunday -- but I won't push it, the altitude and mileage buildup is still pretty good - and I am HAPPY!!

I hope you are all doing well! 

AM: (approximately 8 miles, 1:10:16).  Ran on FSR 222B to 222 (Wing Mountain Loop).  Screaming downhill after the turnaround -- nearly 4 mins faster over 4 miles for me and nearly 5 mins faster for Dean!  Beautiful (as usual)!

PM: usual easy 4 loop (first half hard, last half easy!).

If all goes well, I am shooting for 12 miles tomorrow!!  

Happy Weekend bloggers! 

While driving home from the run I saw a turkey vulture  sitting on what I thought was a log.  It actually was a dead deer.  Though sort of sad, and disgusting, I could not believe how big this turkey vulture was - actually as large a turkey!!  amazing.

1:46:54.  SO grateful for this run!  After a week of waiting for rain, it rained (about 3/4 of the way through the run, but that is totally ok ...).   Anyway, I have to work today - I have a paper to finish up that my collaborators are chomping at the bit to get submitted tomorrow.  So, I decided that instead of driving to my favorite long run site (Campbell Mesa) I would just run from the cabin.  About 1.5 miles from the house on trails to Buffalo park (up a very steep rocky trail).  Then I ran 4.5 2 mile loops for 9 miles.   Time for each loop was: 18:07, 17:20 (too fast), 17:27, 17:38 (water stop) - I was very happy with this time, not only was it nearly 4 miles longer than I have run for the past 3 months, but it was at altitude (which is not easy) - and had a little elevation change!  Yippee!  Nothing like not being able to do it for a while to make you enjoy training again.  I am so very lucky.   

Off to work.  I hope you are all doing well!!  Happy Sunday! 

AM: (9.5 miles, 1:26:27).  Drove down to "the Y" and ran towards the Schultz Creek trail and then to the Fort Valley Trail  - I took a "wrong" turn from the road to the Schultz Creek trailhead and ended up with a 20 min, very slow, slog up the side of the mountain -- very rocky.  Barely running.   Nice day -- started out in the 80s and then it sprinkled most of the run!

Got a very late start today because we were woken up at 2:30 AM (I was woken up and in turn woke Dean up) by A BAT in our bedroom!! Seriously!  I did not know what it was until after I made Dean open up the door leading from our room to the porch -- and even then Dean was laying there trying to go back to sleep (what????) and I said, "I can't stay in here with that thing flying over my head!!".  I went upstairs to one of the guest rooms to try to sleep -- about 1/2 hour later Dean came out of the room and said that he thought it was gone!  Too funny ... I did not get back to sleep until about 4 or 5AM!!

So, yesterday I met with Ultra marathoner, and ultra coach Ian Torrence to discuss strategies for my upcoming 50th birthday celebration:  A little 50K run in Chattanooga TN, aptly named Stump Jump.   I bought Ian breakfast, and he divulged some of his nutrition secrets and we came up with a very loosely sketched out training plan ... which primarily consists of my usual marathon training plan with the primary change to include two 4 hour hilly runs on a Saturday followed by 2 hour fast finish runs the next day.   Saturday's run will be geared toward staying on my feet for 4 hours, and playing with nutrition, while learning how to run really slowly during that run so I can come back the next day and run a faster run.  Should be fun.  I won't be able to practice the hard terrain runs of the Southeast (because our trails are rocky rather than  overgrown with roots -- and, it is too dangerous on the hills here right now, with the snakes).  But, Ian thinks that the "time on feet", nutrition, and hills, will be the most important -- especially since my primary goal for this race will be to finish - and have fun!  If all goes well, I will come off of the 50K training/race ready to get ready for a Spring marathon -- my first in the 50 year old age group.

I hope you are all doing well!! 

1:06:23.  Easy run before heading down to Phoenix to see John (ART healer).  I have none, I repeat no, hip rotation.  He told me to touch my toes and I couldn't even make a 90 angle ... whoops.  So, now I have bruises all over both hips (from the shockwave machine and John's thumb), and huge bruises up and down my thighs from the Graston "tool".  ahhh ... but it feels so much better!

Best part was that he also worked on my shoulder ... one of the worst side effects (for me) about breast surgery was the horrible shoulder freeze I got from it.  The radiation made it much worse.  I actually have better arm flexibility now than I have had in over 4 months!  YEA!

John is on his way to London today - to work on Andrew Wheating!!  The life of a famous therapist! 

Happiest of weeks to you all! 

AM: (9 miles, 1:20:23).  Ran on the Wing Mountain loop (FRS 222) again -- 41:03 out and 39:20 back.   Rained on me about 1/3 of the time - much much better than the 113F of Phoenix yesterday!

PM: 4 miles easy.

I could get used to this!  I have to work this week, but still, it is heaven.

I hope you are all doing well. 

1:06:28.  Nice run on the Fort Valley trails -- they are easier than most around here.  Lots of rollers, but footing is good, and it is nice and quiet.  I love running here.

Happy Friday bloggers. 

AM: (8 miles, 1:10:28).  Rainy, wet, hilly, muddy, awesome trail run ;-).

PM: easy 4.

Happy Saturday bloggers! 

2:05:24.  Yes!  There was a huge -- I mean huge -- storm this morning that lasted until about 10:30.  I am not afraid (and relish it in fact) of running in the rain, but when there is lightening ... I am a little chicken, especially up here, where fires start all the time during the lightening storms.  Anyway - I waited until the worst of the storm had passed before leaving for the trail - it was raining, but not hard.  I drove to Campbell Mesa by far the easiest trail system in Flagstaff - a couple hills, but overall pretty easy - even though it is a little higher than the 7000ft of most of the trails I run during the week (I can't find the elevation, but I could have sworn that I read somewhere that it is around 7600ft or so).   The air was a little thin, I think it takes longer than a couple weeks for us flatlanders to completely acclimate to the altitude, but I felt pretty good.  I have to say that my limitation right now is my neuromuscular system.  My lungs/heart feel ok, but my legs are sore from the increased mileage.  I am also still very sore in my chest area -- I think it is a little inflammation of tissue in between the ribs -- pretty common after radiation.  All very tolerable -- I am so happy to be running again!! 

I hope you are all having a very good weekend! 

AM: (little longer than 9 miles, 1:22:35). 42:15 out and 40:20 back on the Schultz Canyon/Sunrise trail.  This is a great trail that I haven't run much because the last time we stayed at this particular cabin (owned by one of my colleagues) there had been a fire burning on the mountain.  Little evidence of the fire down this particular trail, but there was a lot debris from subsequent floods.  It is a very popular mountain biking trail - so the trail is in pretty good condition.  Rocky, but gradual uphill going out and nice downhill coming back.

PM: easy 4.

The new mcmillan running calculator is out !!! check and out and see what you think.  For me, it did not change too much -- a little faster on some of the stamina workouts, but overall still seems pretty accurate.  The race predictions haven't changed much - except for the addition of some track distances and the ultra stuff.

Happy Tuesday! 

62 mins or so ... ran on the trails -- I think I was on the Forces of Nature trail again for a while -- definitely the pipeline trail for a while.  I seem to take different routes every time I run the "pipeline" towards Fat Man's loop ;-)  -- luckily, all trails seem to feed back into the pipeline -- and I know that trail well.

I hope you are all doing well.  I have a 4+ hour conference call today -- this was a problem because we don't have a phone here in the cabin, and our cell phones don't work here either ... so, after many days of trying to figure out how I was going to swing this (I guess an option would have been my cell out near the trailhead ... but 4 hours???) -- I am proud to say that I am a tech geek and was able to get VoIP to work, and I now have a working phone! Yea ... I heart Google for making this possible (Google Voice). 

AM: (9 miles, 1:22:45).  Probably a little longer than 9 ... 42:05 out 39:20 back on the Wing Mountain trail (FRS 222). 

PM: easy 4.

I saw Chad and Ryan Hall this morning on their run.  It was weird because they were running a road (180 -- Fort Valley Road - the road from Flagstaff to the Grand Canyon) -- I can understand why Ryan would want to avoid trails right now (no reason to take a chance on a sprained ankle or a fall) - but with so many good dirt roads, and even paved roads with no traffic, why run on a fairly busy road (where people are cooking along at 55 mph).  They did have a car driving behind them -- sort of on the shoulder such that it is.  Anyway -- he looked like he was booking it!!!  

We saw Abdi the other night coming out of Karma ("the" sushi place up here) and he is on his way to London this weekend -- the Olympics are SOOOO close!! Can't wait!  Go USA!!! 

63:32 ... pipeline and lower oldham trails.

I ran a little late today, because I have been working on a grant application, while watching livestream of the Monaco meet.  Three MUST see videos:

Kiprop running a WL time of 3:28.81 in the 1500 (splits: 53, 1:52, 2:49, 3:28 -- Moses's first lap: 55, last lap: 53) 

Evan Jager interview after running a 8:06.81 Steeple -- a new American record!!!

Also, near and dear to my heart, Aries Merritt wins the 110H   - I have his autograph from a few years ago, he came and ran a race at Vanderbilt about a year after he graduated from University of Tennessee.  I really like him.

Happy weekend bloggers. 

AM: (8 miles, ~70 mins).  In a hurry, because I had a conference call ... it was a very rough trail, probably similar (footing wise) to what the 50k is going to be like -- some bouldering involved, very rocky, lots of tree roots.  The elevation gain was not as significant as Stump Jump, but it was at 7500ft so that might count for something (Stump Jump is at sea level - but it gains a whole bunch of elevation over the course of the race).

PM: easy 4.

Watched the Monaco meet on Universal Sports last night -- such a good event, and a great track!!  

This morning I saw a person walking with a dog ... as I got closer it looked like 2 dogs ... as I got even closer it was 4 dogs, and as I pulled up along side her there were *5* dogs.  I stopped to say hi, and asked her (jokingly) if they were sled dogs ... she said, "yes"!  Apparently "mushing" is actually a popular sport here in Flag and there are about 17 people who have mushers and participate in a bunch of both local and national events.  WHO KNEW??

Have a great day bloggers!! 

2:03:xx Ran around Wing Mountain -- it was hot, but not Tucson hot.  Saw some cowboys rounding up cattle - they were biguns too (the cows, not the cowboys).

Working on a grant so busy busy this weekend. 

AM: (9 miles, 1:21:xx). Ran up through the Fort Valley trails, started to rain at the end ... I am going to miss it here!  

PM: easy 4.

Last night we had dinner with Fasil (Bizuneh) and olympian Andrew Lemoncello  - it was sooooo fun.  They are both very fun people, we were also joined by Julie (Lemon's wife) and Leah (Fasil's girlfriend).  We have been hanging out a lot with Fasil and Leah, because Leah works at "The Wine Loft" and we stop by and see here after dinner sometimes.  

Tonight we had dinner with Greg and Tracy McMillan, we are leaving tomorrow :-( ....

I hope you are all well!! 

busy busy busy --- we are leaving today - and then tomorrow I am heading out to San Diego for a business meeting and then the big statistics conference that starts on Sunday ...

Miss you guys -- great racing yesterday!! 

AM: (9 miles, 1:20:xx) ran on my beautiful dirt road near my house, it was hot, but it was early enough that the sun wasn't up as high and it was very tolerable.

PM: easy 4 in San Diego -- brrrrr ... I can't believe how cold 66F feels!! ;-)

I have a beautiful view (the perk of being on the board of directors is I get a prime room ;-)). The run from the hotel is pretty, but tough on the legs (mostly brick and concrete) -- Sunday we are renting a car and driving to someplace with some dirt!!

Hope you are having a good week! 

had to get up really early, for an early meeting -- all day sitting in a room -- again - luckily nice view from the windows!

AM: 7 miles, 1:02:xx

PM: easy 4.

I wanted to run longer this AM, but I had an early meeting -- conferencing takes a lot of time!! 

2:04:xx 

I ran the "usual" San Diego route -- up Harbor Drive and then I ran a loop on Harbor Island (~3miles) and then kept going toward Point Loma.  I found a nice 3 mile stip of dirt to run on (ahhh) - and these miles also had a plethora of water/bathrooms, so it was nice to be able to get a drink at the turnaround!

Life is good -- even with meetings/events/conference stuff ;-).  I had the board meeting on Friday and Saturday, and only one event to attend on Sunday (but I got to catch up with some friends from college and had dinner with a friend of mine from my post doc days in DC).  On Monday I had to chair two committees, and on Tuesday I had to present at two different meetings.  Plus, in the evenings I had to attend a few "receptions" where the board members are sort of required to attend.  It is fun though, Dean said that " you were born to conference" ;-) 

AM: (7.5).

PM: (4.5).

These runs were sandwiched between an early morning meeting and an "event" ;-)

Happy days!