Wednesday, August 30, 2006
Scouting for critters
- two juvenile coyotes
- a herd of adolescent bulls that decided to all run to the bridge crossing one must take on this particular trail just before I got there and a few minutes before a mom with her two toddlers and big furry white dog ("Bushy") got there. After I crossed the bridge, I turned around and chatted with the young bulls to keep them at bay until the mom and family crossed. (Say "Hi cows" to a bunch of bulls often enough and they'll think you're pretty weird and move back.)
- two people on horseback (they get the right-of-way on the trail, by gum)
Other than that, not much in the way of critters during the three-hour run. By the way: three-hour run, one water bottle. Not enough.
Tuesday, August 29, 2006
With that in mind, I joined in on the Boulder Road Runner's Tuesday workout today. 20 minute run there, warm up with Patti, then she and I tackled a 4x 5minute/2 minute workout together. The quads started singing with the soprano chorus on the 3rd 5-minute interval, but held their own through the full set of four and ~20 minute warmdown. All in all, a very fine session.
Seeing as how we hit the road again on Thursday (to take elder son, Devon, to Knox College), I'm going to try to fit in a long run tomorrow morning with, hopefully, enough time to recover and be ready for Boot Camp's abs and arms workout tomorrow night. WeeeHaww!
Monday, August 28, 2006
Three Mile Hill
One staple of my weekly running is supposed to be a three-mile hill. I've been cogitating on which 3-mile hill I should be running. There are lots of hills west of Boulder but, of course, I wanted the perfect 3-mile hill: able to run to it, usable throughout any season, easy on the legs on the run back down, light or no traffic, etc. etc. etc. Today I experimented with the NCAR hill. (Those of you who have seen Sleeper, have seen the NCAR hill.) I figured the run from my house to the top of NCAR would pry be about 3 miles. All in all, it worked out quite nicely.
Going west from my house, through our neighborhood and through the NIST property was slightly uphill and about two miles. Out the back of NIST and up to the base of the NCAR hill (via bike path, neighborhood streets and trail) brought the run to 30 minutes. Up NCAR hill (2000 meters - a painted stripe marked each 25 meters and with numbers painted each 100 meters) brought the run to 44 minutes. I figure I got in at least 3 miles of hill during that 44 minutes so I treated myself by running west out the back of NCAR's property (the view in the pic) and onto the Mesa trail heading south then back around onto the trail on the east-facing base of the NCAR hill...a nice circular trail run around NCAR dodging the occasional pile of bear scat, listening to birds and the wind. Upon completing the circle, I trotted on home for a total of a delightful 103 minutes of running.
Tonight is Boot Camp. It'll be quite 'interesting' if it's glutes and quads night...
Sunday, August 27, 2006
I'm cranky, but my legs are thrilled.
Thursday, August 24, 2006
Trains and Plains
I can't wait!
Monday, August 21, 2006
Errands errands errands
Next on today's agenda: All Aboard! Riding the Zephyr to Galesburg!
Sunday, August 20, 2006
This coming week, I'll be delivering my son to college via train. It's scheduled to be a low mileage week which works out quite nicely as I suspect running whilst on the train would be a tad tricky (tho someone - probably one of my sons - suggested I run along the roof of the train). I do hope to get in at least a bit of running during my one night layover in Galesburg before heading home; being a fine old railway town, they have some grand neighborhoods to tour through....and I suspect I'll be looking for diversions after leaving my baby boy for his first night as a college student.
Saturday, August 19, 2006
I don't know if it was yesterday's easy-going day, or the cool weather (60-ish with light rain), or the pre-run oatmeal (running buddy AndyE's favorite pre-long-run meal that I thought I'd try), but it was the best long run (just over 3 hours) I've had for a while.
And! to top off the day! I met with my coach and we've got a general plan worked out now: 4-week cycles, with two long runs and a long (3 mile) hill run each week (and easier runs on the other days). Focus on strength, speed is irrelevant (in addition to being virtually nonexistent in this body ;-)). Keep up the Boot Camp work for core, upper body, glute and quad strength. Dennis commented on my last entry asking if I'd found those brain cells yet - now you know why I've got a coach - to keep me from being stupid (which Mark knows is my primary goal through all this training).
Thursday, August 17, 2006
Yoo Hoo! Any intelligent life left in there?
Wednesday, August 16, 2006
warm run, warm stories
Tuesday, August 15, 2006
Monday, August 14, 2006
Hodge podge day
The next event of the day was a multi-stick blood draw for some routine blood work (I've got low iron that my doc likes to keep an eye on). The regular guy, who knows my sneaky veins well, wasn't there today. A couple of frustrated phlebotomists later I mosied on out of there sporting a Bugs Bunny bandaid on one arm and a Tazmanian Devil bandaid on the other. Nifty!
Most of the rest of the day was spent clearing out work e-mail and doing miscellaneous chores until running buddy Joe showed up at my house to run to Boot Camp. That's when the fun really began. First the three mile uphill run to Boot Camp. Then the usual warmup. Then lunges, and sprints, and leg ups, and squats, and relay sprints, and one-legged squats, and side lunges, and leg lifts, and just about anything you can think of to make one's glutes and quads howl at the moon. The leg ups (or whatever they're called with one leg on a bench then lift yourself up and balance on that one leg) seemed tougher than usual. Maybe a reflection of high mileage and tired legs? But the good news is that the shuttle relay (sprint out, touch/turn, sprint back, touch/turn, sprint out twice as far, touch/turn, sprint back) actually felt easier than usual...I seemed a bit more nimble with the touch/turn bit. And, of course, at the end of the hour, Joe and I got to run our creeky hips and screaming glutes 3 miles downhill home. We surely do know how to have a good time!
After Joe left, I hopped in the shower and turned on the cold water for my usual cold spray-down of my legs. This night, tho', I steeled myself and went north of the quads for the first time. Nippy! But, oh, my glutes were thankful!
Sunday, August 13, 2006
- lots of miles (another 72 mile week this week, even with yesterday off),
- heat with humidity (the latter being rather unusual for Colorado, but good practice for next summer), and
- not eating enough yesterday.
Upon arriving home, I was completely incommunicative until I'd iced my legs down, eaten some oatmeal with nectarines and brown sugar, and had two glasses of iced chai ...at which point I rejoined the human race, resumed bantering with the family, and started in on another project (in this case, working with my younger son to divvy up his possessions into three piles: that which will fit in our packs for next week's train ride to Knox College, that which will need to be shipped in time for his arrival at Knox College, and that which we will carry in the car when we drive to Knox with his older brother in September).
Another bright spot that helped bring me around: the box I decided to use for Paul's shipping pile was the box that held the newly arrived Brooks Adrenaline from RRS. I'm currently on pair #24 of this model of shoe - they're a good match for my feet. I open up the shoe boxes, and to my surprise, these Brooks Adrenalines are trimmed in red rather than the same old blue I've been running in the past few years! It's the little things that keep us smiling!
Friday, August 11, 2006
A retiree's kind of day
A 2 1/2 hour run, followed by breakfast with running buddies, followed by preparing a picnic lunch, followed by a free big band concert on the downtown mall with a friend, followed by a leisurely walk home, and tonight we barbeque and watch (pre-season) football between my current home-town team (the Denver Broncos) and my original home-town team (the Detroit Lions). ahhh....this is the life....
Thursday, August 10, 2006
A word of advice...
Now, after a verrry slow 3 mile run downhill home, and a slug of chocolate soy milk, and a cold hose-down on the legs, I'm feeling almost human again. I'm thinking a dinner of shredded wheat, kashi, frozen berries, and milk might be tasty. Assuming I've got the energy to chew.
Wednesday, August 09, 2006
second wind - is there a third?
Monday, August 07, 2006
Rainbows, tunes and sweat
Sunday, August 06, 2006
Saturday, August 05, 2006
blinky light time
Thursday, August 03, 2006
Speed - rude awakening
Wednesday, August 02, 2006
Running with the....
You may have heard of the book "Running With the Buffaloes" which follows the CU cross-country team for a season. I may train in the same environs, but I've neither the power nor the speed of the mighty buffalo. On the other hand, as the picture shows, I ran across a herd of something I might be more akin to - the feisty goat. Munch away the day, scamper a bit, take in the sights...