short run/icy streets
only had a small window of running time on the day after the snow day. so I wanted to get in an easy 30 minutes and get home, had to get back to the high school for play by play of basketball games for the coaches vs cancer, always a great cause. the disease has wreaked havoc on our society. for me, it has afflicted family, friends, colleagues, former students, mentors, nearly every person I know has a connection to the disease.
the run was fairly uneventful in terms of physical stress. however, the icy streets and sidewalks were a constant mental strain and hazard to staying upright. I made it through and got home safely.
today is the second rest day of the week as a stomach bug has finally settled in after a week and a half of constant struggle. I am hoping it is the end of it and not the beginning. I hope to get back out to run tomorrow, but at the moment, that is highly unlikely.
if I don’t run another mile this month, I will not complain, it has been the kind of start to the year I was hoping to have. 2009 is going to be kick ass.
Workout:
- Type: Run
- Date: 01/29/2009
- Time: 17:18:00
- Total Time: 00:30:41.00
- Calories: 502
- Distance: 3.9 miles
- Average Pace: 7:51.82/mile
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snow day
as a teacher, life continues on the schedule of a 12 year old well into adulthood, so a snow day means no work and all play. well, maybe not all play, but at least some…
for me, snow day means running day. I love running in the snow especially on the local XC course with its rolling hills and tree lined perimeter. the snow on the branches make for some great scenery. after 23 miles in three days over the weekend, I had planned for a couple of days off to recover and rest a 41 year old pair of legs. but , the snow came so I had to get out. the snow began falling yesterday, so I ran last night as the second wave of white stuff fell. today, we had the day off, so it was a no brainer. I’ve been battling a little stomach thing for a week or so, so the rest was probably a better idea. I’ll get through it, always do.
spent my pre-run corresponding via facebook with friends and relatives, drinking coffee and listening to shuffle on my itunes. not a bad way to start the day. as I sat at the computer, 2nd cup of coffee in hand, I had the idea of creating a Marathon themed list for my facebook friends, 26.2 things about anything. it was quite fun. some are serious and thoughtful, others not so much. all in all, good fun and glad I did it.
now I am going to take advantage of the day off to go to the gym midday. the schedule of a 12 year old is priceless.
JI
Workout:
- Type: Run
- Date: 01/28/2009
- Time: 11:00:00
- Total Time: 00:38:00.00
- Calories: 621
- Distance: 4.8 miles
- Average Pace: 7:45.12/mile
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I need a day or two off…
today was cold and for whatever reason, I was really feeling it. a day or two off is in order this week. 23 miles in the past three days is catching up with me. yesterday, after running, I had a mural to work on and did so for about 2 1/2-3 hrs and then had dinner with Dad. my brother made cheeseburgers and that could be the root of my feeling so horrible today. still, I had to paint again today and struggled through it, another 3 1/2-4 hrs. the run this morning was with a few guys from the team and another kid I used to coach at another school.
we started out fairly easy, but with high school kids, the pace always picks up. I cut the run short because I just could not go on another step.
in a day or two, I’ll resume training.
Workout:
- Type: Run
- Date: 01/25/2009
- Time: 11:00:00
- Total Time: 00:47:30.00
- Calories: 776
- Distance: 6.1 miles
- Average Pace: 7:39.77/mile
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pickle run & trail wd
today I decided to go participate in a local no-frills winter race series known as the Pickle. it is organized by a local race timing guy and his friend who dresses in a pickle costume for the event. the awards are pickles and other various objects that are purchased at local yard sales over the course of the year. the races are low key and this year they are prediction runs so place of finish does not matter, you must run a predicted time to place and win a pickle. also, there are pickles placed around the courses (there are three distances) that can found and returned after the races for a chance to knock time off your finishing time. it is good fun. I actually ran the original Pickle race a couple of summers ago and won it, still have the award; a print on burlap of 1950s era Cuba - think Godfather II. the post race bbq was a lot of fun too. the social side of running can often add to the pure exhiliration that running provides.
I decided to head to the race about 25 minutes before it started. got there, registered, did not warm up, cruised the first half of the race and then rolled the second half and finished in 31:47, 10 minutes ahead of my predicted time. it felt easy, so either the course was short, or I am progressing better than I thought in my getting to marathon fitness. after 73 minutes on Friday, today felt like it was flowing and effortless. I like when that happens.
-JI
Workout:
- Type: Run
- Date: 01/24/2009
- Time: 10:00:00
- Total Time: 00:52:47.00
- Calories: 932
- Distance: 7.3 miles
- Average Pace: 7:13.73/mile
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40+ degrees in January
today was the best running day of 09, and probably the best running day since the end of Cross season in October. so, after work, and then a stop at the nursing home where Mom spent her final days to take care of paperwork, I came home and laced up the shoes. decided to run roads rather than at the XC course since I will trail running the next two days. what a perfect day- shorts and a long sleeve running shirt, my favorite attire. no hat, no gloves, perfect. the pace was fairly easy (just under 8 min/mile) for the most part. I chart most of my runs at 8/mile just to keep my log honest. sometimes, my pace is much closer to 7 min, but does that really matter. over the course of the year, it probably evens out.
ran out past the art center to the bike trail, down the trail a bit and then turned around. on the return, I made my way through downtown and ran the first mile and a half of the 5 miler course. it felt effortless for the most part, the last two hills were a bit of a challenge. on the penulitmate straight away I let it roll a bit before a red light slowed me down, switched to a recovery pace at that point and cruised in. the final mile was 8 min. flat with the first 600-800 m much faster than the last 800-1k. good stuff all the way.
tomorrow the trails at Ridley Creek.
Workout:
- Type: Run
- Date: 01/23/2009
- Time: 16:25:00
- Total Time: 1:13:05.00
- Calories: 1194
- Distance: 9.2 miles
- Average Pace: 7:56.82/mile
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brrrrrr
cold weather running is getting to me…at least today I realized that the days are getting slightly longer and less time is spent running in the dark. that is a good sign. and, the winter sunsets are brilliant.
the pace today was moderate after a slow first mile and despite the cold, I felt pretty good. this marathon training is going much better than my first go round.
I am tired tonight, long day at work and the cold makes you more tired I think.
JI
Workout:
- Type: Run
- Date: 01/21/2009
- Time: 16:45:00
- Total Time: 1:00:00.00
- Calories: 980
- Distance: 7.75 miles
- Average Pace: 7:44.52/mile
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Easy day-what a day
today was an easy day of lifting legs only, spinning bike (20 minutes), and alternating easy/uptempo loops on the small track at the Y (it is 16 laps or so to a mile). did leg press, lunges, extensions, knee ups, and trunk twists. the spinning bike for 20 minutes was excellent way to get some blood flowing and get rid of the soreness that comes from lifting. feeling good after the bike, did a little (18:05) running on the track. began with a couple of easy laps, then ran a hard 1/4 mile followed by alternating 200 m easy/uptempo and was feeling great. the small track is a bit difficult to get used to, but running inside when it is 19 F outside is a great change of pace.
a great way to cap off the greatest day I’ve ever felt as an American. it was an amazing scene in DC for the inauguration of our 44th President. President Obama will hopefully be able to enact the change that is needed for our country both domestically and internationally. as I drove back to school after lunch, listening to the speech on the radio, a bald eagle flew over my car. it was the second eagle sighting (and third in the last 4 months) for me in three days time. not a common sight in suburban Philadelphia for the first 40 years of my life, seeing one twice in three days was a big deal for me. in fact, the only bald eagle I’d seen prior to the past two sightings was in a cage at the Philadelphia Zoo. but, according to news reports there are two nesting pairs of eagles locally for the first time in many years. they are amazing creatures, uniquely majestic in flight and a fitting symbol for our nation.
embrace the change and let’s finally make difference.
-JI
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plan B = A ok
today the plan was to run the local XC course on a snowy day- the snow-covered trees and paths are an inspiration to fuel the running. however, one thing lead to another and I got home a little later than expected, so with darkness on the horizon and rush hour traffic between here and the park, I decided to run the regular street loop through town. the pace was pretty easy, even easier on some of slippery spots as the snow changed to the dreaded wintry mix of snow-sleet that makes running sometimes treacherous. all in all, it went well, got in the same 6+ miles I would have at the park and finished with a loop around the neighboring field to my complex and 8 strides. the strides were amazing- I felt like I was floating over the ground with ease of stride. that is what makes running great - a day with soft snow underfoot and easy strides turning over and over, without thought…
the best start of a training year in years…
running today - MLK day - and the day before the Obama Inauguration was special. Dr. King has been an inspiration to me since high school. reading and studying his writings and speeches opened my eyes to the possibility of his dream, to the value of words and oratory. Barrack Obama is also a transitional figure in American history. I remember his speech for the 04 convention and what an effect it had. i attended a rally last spring during his train tour of Pennsylvania and shook his hand, looked him in the eye, and had a brief conversation with him about NCAA basketball. we were both fans of North Carolina in the tournament. his rhetorical prowess was evident that day, the excitement before he got there reached a crescendo when he arrived. it was an once in a lifetime moment that I will cherish for my lifetime.
I am looking forward to tomorrow and the next 4 years…
have a great day.
JI
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Run - 0.8 hours - 01/19/2009
Workout:
- Type: Run
- Date: 01/19/2009
- Time: 16:25:00
- Total Time: 00:49:07.00
- Calories: 802
- Distance: 6.25 miles
- Average Pace: 7:55.56/mile
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trails with the guys- eagle’s eye view-100+ for 09
today was a longer trail run with my XC guys- five of us today. got out and were moving at pretty fast clip and having a blast, the hills of the trails caught up with us and we had to slow down to an easier pace as we talked and enjoyed the trails. about 7 minutes in, a large bird of prey was over head, which was not unusual there are hawks around the park every day. today, it was different and when the sun hit the head of the raptor, it was obvious that the visitor was a bald eagle. there is no more majestic a bird than our nation’s symbol, especially at less than 200 ft. it is amazing. there are several nesting pairs in the philly area and we saw one today- brilliant.
the run was awesome- steeplechasing the downed tree limbs, pushing the flats, working the hills with strong effort. perfect Sunday morning.
day off tomorrow. early workout at the gym, a run later and then time with dad.
have a great day.
JI
Workout:
- Type: Run
- Date: 01/18/2009
- Time: 11:00:00
- Total Time: 1:11:00.00
- Calories: 1160
- Distance: 9 miles
- Average Pace: 7:53.06/mile
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