Pa's run and blog

That's all folks!

2006-11-29T07:50:00.000-05:00

It's been awhile since I last posted and since I last ran. I got sick and I took some time off. That means I did not run the Rothman 8k, which I had been training for. The thought of coughing and worse in a crowd of hundreds of runners was just not appealing to me.

Met up with the Tuesday night group yesterday evening, at first catching up with a Wednesday nighter who showed up with this group for the first time and then ended up running about 3 and a half miles out and back with Jamie. We became quite engaged in our conversation and before you know it, she went longer than she had first planned and I decided to turn around with her to continue talking. One of those runs that just flew by because of stimulating companionship. We push each other enough to get a good workout, but keep it easy enough to keep communicating. I need more of those types of runs. It just doesn't feel like work at all.

Over the prior three weeks, I have worked, started a little consulting job, got my car fixed after a fender bender, did chores around the house, cooked a Thanksgiving dinner, saw family, caught up on sleep and successfully weathered a common infection. I know that has nothing to do with running, but it is my life. And after much resistance, I have finally accepted that's the type of runner I am. It has to take a back seat to a variety of other things.

Consequently, I am signing off.

I will still read and gain needed inspiration and motivation from many other runner's blogs that I will continue to visit. I will still thrill at all of your accomplishments, rejoice and cheer for your prs, and eagerly read and vicariously accompany you on each and every lbrr (long boring race report-but as us runners know, they're not boring at all). I want to give a shout out, in reverse order, to a few that have sustained me.

Susie good luck on your upcoming half marathon. I know you will rock it.
Jim hope to see your yellow shorts out there real soon. Heal that leg.
John congratulations on qualifying for Boston. Although it's in passing, always enjoy the Heys!
Charlie, it sounds like you ran an awesome marathon in Philly. I was dissappointed that I could not be there to cheer you on and finally meet you.
Ian, you have alot of prs still ahead of you. Hope you never stop entertaining us and making us laugh and smile with your blog.
Seebo, there's a sense there is a huge PR coming this weekend. You have earned each and every one of them.

Free radicals

2006-11-10T07:36:00.000-05:00

Made it out to Kelly Drive last night about 6:30 after work. My body was ready for a warm bed, instead it got a warm night to run. As I was working out the stiffness in my legs along Boathouse Row, a bunch of runners zoomed by me. Thought it was going to be a busy night, but didn't see many more after that. Planned to work down to tempo pace and hold it for as long as I could. Never quite got to the desired pace, but it was definitely tempo effort for 2 and a half miles. Recovered by jogging a little, and then gradually turned it up over the last two miles. In total 5.5 miles.

Been trying to eat as many antioxidants as possible. Don't know if it's because I want to run better or just have better overall health. Yeah right? Found out last night that prunes (oh sorry, the sunsweet correct term is dried plums) have more antioxidants per ounce than blueberries. Fruits and veggies that are red, blue and purple are the best bets. I guess they're a politically neutral health benefit.

And to think, I used to be a free radical.

Race Pace

2006-11-07T19:28:00.000-05:00

30 minutes at race pace at Lawrence Road Park tonight after work. 5 miles in 46:53.

Seasonal affective workout

2006-10-30T21:07:00.000-05:00

This and the height of the summer are the only times that I wish I was more disciplined to wake up early and get my runs in before work. After an unexpected DNR yesterday, I wanted to get some speed work in today. Went to the Lawrence Road park to run twice around at 8k pace with one lap jogs. That amounts to 944 meters with a 472 meter jog between.

There were two football teams practicing, so they had brought in these movable lighting systems to provide light. After a two lap warmup, I wanted to ease into the race pace, figuring if it wasn't fast enough I could blame seasonal affective disorder and adjust the pace on subsequent 944s.

First 944 - 4 seconds fast.
Barely slowed down for the jog as it seemed pretty easy and my body was adjusting well to the faster pace.
Second 944 - 8 seconds fast.
Slightly more of a slowdown.
Third 944 - 10 seconds fast. This one was the first one where it felt like work.
Slower jog.
Fourth 944 - 12 seconds fast. Stomach feeling queasy. This was work, but I knew I could do two more.
Slow jog.
Fifth 944 - 13 seconds fast. Afterwards continued sprint to bathroom for 15 minute break. By the time my intestines settled down, my legs had stiffened somewhat and I felt the chill through the sweat soaked shirt. So I cooled down and headed home.

Throughout the runs, I had to consciously slow down my body. It wanted to run faster. I don't know why. Confident that without the stomach problems, I had a sixth one in me.

Total 5 miles. All in all - another successful speedwork session.

New route sense

2006-10-28T19:39:00.000-05:00

I love to run new routes. Since today's was from my house, the chance of getting lost was nil. And I have probably driven most of the roads at one time or another, but somehow leaving the house with only a vague idea of where I am running keeps it interesting. I typically start out along some known route then just start turning down roads that look interesting. Passed through my 'hood, then into Merion, then into Bala Cynwyd to Belmont Ave. and then turned around and headed back.

When I am in decent running shape, my body pretty much knows how long I'm going. I had wanted to do about 6 and I ended up with 250 meters over that. Thought about running either up or down Belmont Ave, but my youngest grandson was at home napping, so that will have to wait for another day. Kathe was home, by the way. This is today's route.

Last night I doubled up and did an hour of spinning class after work. It was a lot of cardio. And in fact, a lot of interval work. Running intervals in the morning and stationary bike intervals at night. Biking really does help my legs recover.

I love the smell of the track in the morning

2006-10-27T08:51:00.000-05:00

The choice between pain or joy.

Now for most people this would be a no brainer. But I bet a couple of the few regular readers of this blog thought I was wimping out. It’s not that runners necessarily enjoy pain, at least I don’t, but I know that pain is the touchstone of all running growth.

Although I’m not particularly big on rigid training plans, I have over the last week searched the web for some guidance on training for the 8k. It's quite possible that there may be people who know a lot more about this than myself. After entering in the pertinent information into Runner’s World Smart Coach, and chosing hard for the question “How hard do you want to train?”, I was quite surprised that my relatively lightweight ideas about training were still harder than they suggested. So I upped the mileage a bit and chose Very Hard for the above question and got about what I had outlined in my mind.

I then found Hal Higdon's advanced 8k training plan, and saw that he had three speed workouts a week scheduled. I know I won’t be able to do a tempo run followed directly the next day by a track workout, but I figured I could work both into a week. Last night's planned excursion to the track was sidelined by an errand, a delicious homemade meal by Kathe and general fatigue. But I got to bed early and decided to have a go of it this morning.

Made it to St. Joe’s track about 6:15 and after a half mile warmup, I took off. My plan was to do 4 to 10 400 meters at 8k pace with a 200 meter jog. Why the big range? I was giving myself an opportunity to be successful after last week's struggle with race pace. The first one went by 15 seconds faster than I had planned. So I backed off a little and just ran loose and free. The second, 9 seconds fast. And the next six went by between 9 and 11 seconds fast. I had found a groove.

On the ninth, by legs began to resist, so rather than push my now tiring body too hard, I stayed loose and came in 3 seconds fast. On the final one, I went out at about the speed of the prior, but hammered it over the last 150 meters or so to finish 14 seconds below pace. Cooled down pretty quickly because it was about 40 degrees out, went home and showered.

The thing about it was, I wasn’t in pain during but was pretty ecstatic after. I learned several things about myself and my running this morning. One, that I really need my rest, in terms of sleep, and especially in terms of running, to perform at optimum. Two, sometimes the responsibilities of a normal day leave me too tired to maximize my running, so I need to be flexible enough to adapt the schedule according to my general energy level. Three, that I, like Ryan am a better cold weather runner. And four, that a slightly slower, but more lengthy speedwork is probably better for me.

Continuing with point 4, today’s intervals were slower than my 400s I did a year a half ago, but I was very consistent today and I did a lot more. They were way below my current 5k pace, and much more in line with the pace of my 5k pr. And I definitely don’t feel nearly as wiped out as I did. Nor was it as intimidating as before. In fact, it was quite joyful.

Return to the scene of the crime

2006-10-26T09:23:00.000-05:00

I got to the Wednesday night group about 20 minutes early and rather than hang out, I decided to head out and add an extra mile or so before I had to get home, get showered and head out for another Wednesday evening commitment. Leaving early and alone allowed me to experience this run, the "bus loop" that I have run many times before, in the fading light rather than the dark. There was a beautiful cloudy, pink sky framing a group of girls and then boys practicing their soccer drills in a large field in Haverford. It made me realize just how many resources, playgrounds, walking paths, schools, colleges, private schools, this small community has.

Took it free and easy out to the usual turnaround, then added an extension up the bus road and back through a street I never knew existed, hoping that this would get me to a total of six miles. As I headed back the usual route passing the clusters of Bryn Mawr runners, I thought I might be a little short so I decided to extend the run via the path of my legs' mutiny during a 5k two Saturdays ago. Just as I passed the last group of "slow" runners that I struggle to hang with, I veered left onto the Haverford College nature trail. By this time it was pretty dark but there were other runners and dog walkers out. As the path led to the "evil incline” I thought about picking up the pace and powering through this section to teach it a lesson. But I didn't. Not because I didn't want to or because I couldn't have, but because it would not help me to achieve my goal.

My internal running debate is not with being an aging, 25 mile per week, not very fast runner. That I can accept. It is whether I should just go out, run easy and regularly experience the “joy of running”, or whether I should regularly test myself by pushing my running limits. Faster and longer often involves some degree of pain. Pain or joy, hmmm. Stay tuned.

6.5 easy miles. The miles seem to be coming a lot easier lately.

Tempo Tuesday

2006-10-24T18:27:00.000-05:00

Headed out to Lawrence Road Park after work tonight to see how long I could hold tempo pace. It was getting cold and towards the end of the run it became very gusty. The crowd of last week dwindled to a handful of other runners and walkers; and one older gentleman skater who was also there last week. He tends to be a pretty good measure of my speed.

Almost from the start I was hitting the pace and I was focused on maintaining an even, sustained effort. My mind was pretty much completely void of any thoughts outside the functioning of my body; my breathing, my form, my leg turnover. Almost a meditative state, albeit one with more rapid breathing. Held tempo pace for 14 laps, which is just over four miles. Over the last 700 meters, my effort increased significantly as I just held onto pace. The gustiness seemed to work in my favor as I was heading into them on the slight downhill and they were at my back on the uphill.

Total mileage - just over 5 miles.

Weary legs but...

2006-10-22T22:09:00.000-05:00

First of all. I want to congratulate John on an impressive marathon, qualifying for Boston in Chicago. He ran very even splits, yet slightly faster at the end. Also to Ryan, who also ran an even pace throughout Chicago. And to seebo, who despite his stomach woes still finished fourth in a marathon tune-up.

I have to say that following other people's running has always been both inspiring and a little intimidating, what with their incredible dedication. So my 5.5 mile run along Kelly Drive late this morning seems pretty small, but I was out there pursuing my own running goals. The run was much harder than yesterday's, so I took it pretty slow. An hour or two later I was walking with Kathe and my grandson Ryan through Morris Park and we climbed up this short, but pretty steep hill and I felt every one of my years. But I still mustered enough strength to give Ryan a piggy back ride home. Weary legs but lucky pa.

Bottle it to go

2006-10-21T17:18:00.000-05:00

Didn't make it out of the house to run until the mid-afternoon and by this time the sun was strong but it was still cool and breezy. Decided to run six miles along Kelly Drive. The legs felt good and almost turned over by themselves, and I wasn't breathing very hard. After 2.5 miles I had talked myself into going the whole loop and that's what I did. Although I did not have my watch with me, I'm sure it was the fastest loop I have run. My pace never faltered. In fact with a couple to go, for some reason I picked it up a little. With a extension to my car, 8.5 easy miles.

Many rivers to cross

2006-10-20T07:55:00.000-05:00

"And it's only my will that keeps me alive
I've been licked, washed up for years
And I merely survive because of my pride"

Went out after work last night to Broomall Rotary Field to run 5 miles with 2 to 3 miles at race pace. Didn't even manage to hold pace for 2000 meters. I was able to hold it only for 4 laps of 472 meters. There was a lot of activity there last night with people completely oblivious to my struggle, but they seemed to be having a good time. I wasn't. I nailed the first lap considerably under pace, and then my legs gradually got heavier and heavier.

It's like my body is resisting just like those on Survivor: Cook Island's challenge last night. One clutched a pole and two others from the opposing team had to release their grip from the pole and then drag them across the finish line. It ended up being more nasty than it seemed. My competitive mind wants my mind to cross that finish line, but my body and my laid-back sensibility is kicking and screaming in resistance. It says "I'm breathing hard enough; my legs hurt; I get 45 to 60 minutes of aerobic exercise 4 to 5 days a week, what more do you want? When I run at my own comfortable pace, I typically feel good afterwards. Now you want me to dread having to walk down stairs in the morning?" And so on.

But rather than look at it that way, I've decided that I should view it as a quest. Not quite spiritual, like the Jimmy Cliff song sounds to me, but a journey of discovery of sorts. And right now I still have many rivers to cross to pr at 8k in a month.

Free water after your next race on me, if you can identify this song I heard driving into work this morning. And no googling!

"And strip me of everything, including my pride
But spirit is something that no one destroys"

Running is the antidote

2006-10-19T08:01:00.000-05:00

Didn't make it out to run on either Monday or Tuesday because I ended up working and sleeping. You would think that after two days off from running with lots of sleep that my body would have been craving to get out there, but it wasn't. Forced myself to make it out to meet up with the Wednesday nighters, and decided to just take it at my own pace. As the 5 mile bus loop progressed, first my legs, then the rest of my body and finally my mental outlook perked up considerably. By the final mile I was a happy camper.

Run as fast as I can - part II

2006-10-15T12:11:00.000-05:00

Subtitled: Wheels coming off in the last mile - part II.

Had plans on running either the Northeast Philly 5 miler or the AIDS 10k this morning, but by the time I made it out of the house, my options had shrunk. I signed up then ran my t-shirt back to the car in Mantua and as I was on the overpass returning, I could see all the runners lined up and could hear someone on the PA system. So I hurriedly ran down the embankment and joined the group, ended up talking to a friend and forgot to turn my watch on. So my plan was now to run moderately hard in the first half, then try to match yesterday's time over the final 5k.

It was cool, but I was adequately warmed up by this time and the first half went by without anything of note. I did notice on the way out that there was nobody very fast running, and it couldn't have been because of the lack of money awards. Although I slept well, I was awoken several times during the night with an odd twitch in my hamstring that was an initial concern, but by this time my legs were functioning well.

After the turnaround, I picked up the pace and immediately started picking people off. First one then another, until number five resisted and went with me. I first found it a little annoying, but then realized that we could work together and pick a few more off. And so it went until she dropped off the pace. By this time, it was pretty sparse up ahead, and I just wanted to hold pace. Well, with about 1200 meters to go, my legs had different plans and they tightened and tired up, slowing me down. Another case of my wheels coming off over the last mile.

So my final 5k wasn't as good as I was hoping, but my first 5k was faster than I thought. The final time was about 9 seconds faster than my best 10k of the year, but about two minutes slower than my PR. But the point of this weekend was to race on tired legs and to hone in on my race pace. Kudos on the first, while the jury is still out on the second.

Run as fast as I can - part I

2006-10-14T15:37:00.000-05:00

My plan for PRing at the Rothman 8k is very simple. The first part is to run as fast as I can as often as I can until the last few days taper, and the second part is to shed some extra weight that is slowing me down. Typically, running as fast as you can as often as you can tends to help with the second part of the plan also, although not pigging out helps, too.

So this morning I ran the Footsteps for Friends 5k at the Haverford Friends School. Probably the most bucolic race I have ever ran, as it wound through the streets of Haverford, and then onto the Haverford college nature trail for most of the last two miles. This trail part did require watching where you were stepping, and picking up your feet, although somebody did spend a lot of time chalking in white all of the roots that were potential hazards. This still didn't stop a women slightly ahead of me from taking a tumble.

Not really knowing how to race anymore, I went out too fast and ended up paying for it over the last mile. I knew after about a half a mile that I was working harder than I should have been. It was still a bit of a surprise that I ran the first mile 35 seconds faster than I planned. For the second mile I fell into a hard but I thought sustainable pace about where I had wanted to be for the whole race. But in the third mile, the wheels came off. It may have been going out too fast, it may have been the seemingly slight upgrade of much of the mile, or it may have been the 50 minute spin class I admittedly dogged my way through 14 hours before. Whatever the reason, I did not have a good final 1.1 miles.

I did fight back the urge to stop and walk, or to just rachet the pace way down, but my legs ended up doing that pretty much all by themselves. My time over the last 1.1 miles was abysmal. Still I have to give myself credit for trying to run fast again. Hopefully, by trial and error, I will end up finding the proper pace by Rothman.

As a postscript, not long after the race I was at the hardware store buying shelving to install in the garage. Kathe had decided it would be a good day to clean out the garage. So my cool down consisted of carrying lots and lots of stuff down to the curb today. At the checkout line, an Almonds Joy had my name on it, and I must admit it would have tasted real good right then, but I resisted. I will have to do the same tonight at a friend's dinner party.

Hilly five

2006-10-12T18:24:00.000-05:00

Because there seemed to be a lot of traffic tonight after work, I ended up running a hilly five in Lawrence Park. I haven't run this loop since the Spring and I forgot how hilly it really is. But it's close to work and you don't really have to think about traffic. Actually I could run there from work except I would have to run across a highway and through a shopping center or a Home Depot parking lot. Oh, the joys of suburban running!

A hilly five in 47 minutes.

Bricking beats running in the rain

2006-10-12T10:32:00.000-05:00

By the time I retrieved my running clothes from the car after work last night and changed, the weather had deteriorated from barely drizzling to cold, windy rain, so I made a run time decision to head to the gym. Although I was a few minutes late I still was able to get in 45 minutes of spin class before I headed to the treadmill. Decided to run for 30 minutes at 10k pace. It was easier than it should have been.

Of course, running on the treadmill only involves moving my legs back and forth, and not having to propel my somewhat substantial body forward. I have heard varying corrections, such as a 1.5% incline, to account for the difference, but I'll just try to speed it up when I'm forced to the hamster wheel.

In the interest of transparency, I will restate that I'm going for a PR at the Rothman 8k. It would make sense to have a plan, but I don't, unless running as fast as I can could serve as a proxy. That means I have to get used to really pushing myself and racing again. No better time than this weekend.

The road goes on forever

2006-10-10T08:01:00.000-05:00

Heard this song on wxpn on the way in to work this morning and felt it captured today's run. It was a beautiful, not quite cool fall morning, when I left the sun was still asleep but it awoke about half way through the run. I became aware of it as I turned right at the end of Morris Rd leading to Lancaster Ave. I never thought about it before, but I must of turned east, and as the canopy opened up, the sky was alight with the dawning sun. It felt great to be out there, and my legs felt fresh and the miles came easy.

Kathe and I have decided to eat dinner together Monday, Tuesday and Thursday every week, so with my inflexible work schedule, I hope to be getting out a couple of mornings a week in addition to Wednesday night and weekends until at least the Rothman 8k. I've been listening to my body more and not pushing it when my legs feel like they need the rest. Consequently, I have been getting in fewer miles than I probably should, but they have been quality miles. And except for d#!@ life stuff like work getting in the way, I felt like I could have run on forever this morning.

I forgot how much I enjoy running in the early morning. The skies are dark, but promising, the temperatures cool and the traffic light. There is a certain serenity to early morning runs that just doesn't materialize later. Of course, I have to wake up first. And that's much easier when it's 60 then when it's 30 degrees out.

After rereading yesterday's blog, I realize that I have been detouring from the running stuff, but I believe that the time spent running allows me insight and perspective that I may not allow myself otherwise. I have the freedom to be mentally obsessive, resentfully unforgiving, sentimentally nostalgic or calmly introspective, and anything in between. Then I shower and it's back to real life. And the great thing about having little to no readership of my blog is, I can write whatever I darn well please.

Fly eagle fly - perserverance pays

2006-10-09T12:13:00.000-05:00

Haven't had time to blog over the past few days so this will be a composite of the past half week. Thursday night was another unexpected DNR after I went home and fell fast asleep before 7 PM. Don't know why so tired during the week, but I was. Friday was the weekly hour long spin class that has become a non-running habit. I swear that it helps my running. And Saturday's run was evidence of it. Went out just as the drizzle was abating and was greeted by alot of activity in my 'hood.

First there was my neighbor's yard sale held along my block, which we did not participate in. Can't think of a worse way to spend my Saturday that sitting or standing around selling our used goods for marginal profit. I guess it's primarily meant to promote community, but I can think of lots of better ways to help the 'hood and spread neighborly cheer. Like the meeting of the Morris Park Restoration Association I ran by down by the guardhouse at 66th & Sherwood. That started with a handful of people, including myself hauling dumpsters of rubbish and dozens of tires out from a once and now nice again park. From my understanding they have removed at least five rusted, burned out car hunks, hundreds of tires, and tons of trash. More recently they have rebuilt the bridge, numerous trails, repaired and painted the guardhouse a handful of times, and have now moved on to more ecologically sensitive tasks of removing invasive species and restoring native species. I remember more than once suffering for a week with poison something.

I then left the city and ran through the 'burbs and realized what a different mindset and perspective my 'burban friends have; sort of like a parallel but decidedly different reality. That was just reinforced by comments of friends the following day. So I extended my run a little through my 'hood to run by a completely restored Overbrook train station that was funded by a grant obtained by the 'hood, yet mismanaged for nearly a decade by SEPTA and politically connected and incompetent contractors. Continued along a old warehouse converted to new lofts, that hopefully won't be a bit too pricey for their location.

Then down under the Woodbine Ave. underpass where a group of hearty neighbor souls had repeatedly cleaned up, filling and hauling out one 30 yard dumpster after another paid by our civic association or individual neighbors. Who knows who owns the site, it's a tossup between AMTRAK or the city. The only time 3 guys from AMTRAK showed up they sat in their truck for six hours and only ventured out to give me a ticket for trepassing on the RR tracks. Needless to say, we never called them again. And somehow no NTI money ever got to our 'hood. A store along the underpass is now filled by the bright and lively Plant Lady store.

Then by the triangle that was an idler's playground until our 'hood organized, planted and have now passed it off to a very active Lourdes congregation. Then past the former abandoned home that just recently sold for nearly half a million dollars. Yea, I know that seems odd, but it's true. 100 year old stone home sat vacant for seven years after a fire due to a greedy, corrupt insurance company and family squabbling. Finally a community full court press on L&I forced it into sale. Turned out it perfectly coincided with an urban housing boom for the enterprising developer.

All in all a thought provoking quick paced six miles. Another of those runs that has been happening more recently where my mind tells me to slow, but my legs can't help but push the pace.

Made it out Sunday for a quick four miles around the greater 'hood before a eight hour excursion to the Eagles-Cowboys game, including a tailgate and a load of fun screaming. Fast on the way out down the hill, slower on the way home up the hill. Unbelievable game. Even more unbelievable spectacle.

Premature buslooping

2006-10-04T21:18:00.000-05:00

Well, I was wrong last week about running the bus loop this week. We didn't, but definitely the last week on the tennis loop. Ran the normal 5+ mile loop and finished just as it was getting dark. Ran some of the way with someone that hasn't shown up for the better part of the year. I felt really good out there tonight. I find that if I start at my own pace, I am getting stronger as the run progresses. That was definitely the case tonight. Still not a big fan of the final hill (or series of hills), but I will miss them over the winter.

Yesterday evening I had wanted to get out, but I didn't take my running clothes with me to work and so I went home. That always turns out to be a mistake for me, because instead of getting out and running, I laid down for a little nap, and the next thing you know it was midnight. Oh well, I'll just have to run extra tomorrow night to make up for it.

Getting out there

2006-10-02T20:23:00.000-05:00

Was uncertain as what I would end up doing when I left work tonight. My legs were stiff and I was tired, and I considered going home and being a couch potato, or going to the gym to ride the bike, but I ended up in Drexel Hill with my legs turning over. It was a beautiful night to run, with cooling temps and low humidity. Ran my regular loop but along different streets, and somewhere halfway through I realized that my legs were almost running themselves. They felt steadily fresher as the run progressed. It's good when that happens. Would have considered going longer but I promised Kathe to be home by 6:30 tonight for dinner. 5+ miles.

Tempo Time

2006-10-02T07:53:00.000-05:00

An hour of spinning class Friday evening followed by an unexpected DNR on Saturday as I slept in and then spent all day with Tara, Scott and Kathe for Tara's Birthday. Made it out on Sunday for a five mile tempo run along Kelly Drive followed by a 20 minute cooldown. Felt really good for the first four miles and was able to hold onto the pace for the last mile but was very much spent after that. I guess that's how a tempo run is supposed to feel.

Later Sunday, I spent thirty minutes outside "running around like idiots" with my two grandsons, which basically consists of fun sort-of interval work. On Saturday night talked to a long-time friend who will be running her first marathon at Philly this November. She's been running for many years but she has gotten considerably faster over the past five years. She attributes it all to running around with her three children. She had just done 26 on Friday morning. Sounds like she's pretty much prepared.

Not tonight

2006-09-29T07:33:00.000-05:00

About five miles into this evening’s run I pass an older man who takes one look at me and asks me if I’m going to make it. He must have noticed my stiff gait and my pained expression. I just said “Rough night”. He then offered that I shouldn’t hurt myself, and that it was okay if I took some walking breaks. I declined and kept shuffling along for another mile until I finished the intended loop. Didn’t know I looked that bad, but I sure felt pretty rotten. Oh, maybe there was a quarter of mile of downhill stretch where my legs cooperated, but the rest of the run was a step-by-step struggle.

Let’s just call it a character building run; good for mental toughness, not so good for physical conditioning. Six slow miles in Drexel Hill.

Carried along by company

2006-09-27T21:20:00.001-05:00

Met up with the Wednesday nighters and ran the loop with Megan. We've known each other for over 20 years and it was great to catch up with old mutual friends. We usually talk about current stuff, but it was great to reminisce and remember younger, crazizer days and all the people we know. A little over half way into it Maureen caught up with us and we became three. Then Fran and Laura joined us coming in off of an early start 8 miler. I heard that after tonight the "tennis loop" is going into the Wednesday night deep freeze for the year, so it was a great way to say goodbye for awhile. I won't miss the hills but I will miss the great scenery and familiar roads.

Don't really know how fast we were running, and I don't care. By effort, it was moderately hard, but the conversation just carried me along. My legs were tired from last night, but forgot about them within minutes. The best kind of running with company. Thank you Megan.

Easy Seven

2006-09-27T08:05:00.000-05:00

Got to Lloyd Hall a little after 6 last night so ran out to the 3.25 turnaround and headed back. It was a beautiful, slightly cool night for a run along Kelly. Legs felt great, thought I could run forever. Saw lots of philly runners on the way back. Stopped, got a drink at Lloyd, made a pit stop, then got another drink and was going to head home when I saw a woman I haven't seen for a while running up towards the Museum so I caught up with her and chatted. After making to the top, I turned around and ran partly down to make it seven.

Mixed feelings about not running with the club. Between work, family, consulting, professional development, keeping up with the house - or not if you were to ask Kathe, sometimes keeping up with the blogging, and other regular commitments I have, I don't get to spend enough time with the friends I've have for 20 years now, let alone making new ones 20 years younger than I. Still, it was great seeing a lot of familiar faces along Kelly and exchanging salutations with a few. And despite an easy and enjoyable 6.5 miles, the most enjoyable portion was the uphill half mile hearing, if only briefly about her PDR and her recent trip with her husband to England.

The joy of silly running

2006-09-25T06:39:00.000-05:00

Haven't blogged for a couple of days, so this is a composite of workouts and one non-workout running bit. Did an hour spinning class on Thursday. On Friday, I ran 5.5 miles and then immediately followed it with an hour spinning class. On Saturday, I got out for a 6 mile run in the late afternoon. It was hot and sweaty and very different from Friday night's run in a couple of ways.

Friday night was one of those cool Fall-like late afternoons when I thought I would be able to run forever. But I wanted to run on Saturday also, so I figured it would be better for my legs to break up the workout into a run and a bike. Started near the gym and ran up Steel Rd, where I decided to take a golf cart path and then detour into Llanerch Country Club. Well, the path I followed took me towards the clubhouse and I guess my shirtless old man's body must have been quite a sight because I caused such a commotion. It seems like they have nothing better to do around those parts than try to ridicule and intimidate passing runners. I thought about turning around, but decided against it and all of a sudden this older man, who probably weighed fifty pounds less than me got right into my face and screamed "Out of here. This is private property. Out of here!" As I sidestepped him but kept on running, I simply shrugged my shoulders and said "All right, I'm going." and continued towards the exit.

I must admit I got a good deal of twisted pleasure out of the whole affair. I know it's private property and I should most definitely respect that but, I'm a nonconformist at heart and I enjoy running down private lanes on the Main Line and detouring through golf courses and unverisities. But this constitutes a first, getting thrown out of a country club. It made me smile the whole rest of the run and made my legs just glide along easily. It was a beautiful evening for a run.

Yesterday I took my grandsons to the Camden Aquarium and ended up racing them up and down the Riverwalk for a good half an hour. During those times when they were too winded to run, I remembered the old Monty Python's silly walking skit, and filled the intervals with invented silly strides. They sure got a kick out of it and it soon evolved into some "silly running". And I realized once again, why I run.

Prediction run sub

2006-09-21T06:34:00.000-05:00

Last night made it to the Wednesday nighters prediction run where I proceeded to run more than a minute and a half below my predicted time. I was very happy. Most runners that do this really try to make it right on time. In fact, a woman I've run with before who finished a little bit ahead of me was 1 second off her time in the 5.25 mile loop. After I congratulated her for her seeming win, she said that somebody had been right on. And later at the schwag as I was talking to another friend who's a bit faster than me, he said he had ran exactly on time. Last night I preferred beating my time. It's been a long time since I have run faster than I thought I was or was going to.

Not that last night's time was very fast, it was still about 3 minutes slower than last year's September prediction run, but it has been the fastest I have run the "tennis loop" for longer than I care to remember. I'm sure the cool, beautiful night did not hurt. It was a beautiful evening for a run. As I was running with three others taking it "nice and easy" after their PDRs, one of them turned to us and said it doesn't get any better than this. I had to agree.

With the summer winding down and work and consulting easing up, I have been spending more time thinking about running and my upcoming training. Two things have come into mind. The first is simple - have a goal race. For me, it is going to be the Rothman 8K. My goal is simply to PR. It's been a long time since I have PR'ed at any distance. In fact, there have been times when I believed all my prs were behind me. I going to do my best to make sure that is not true.

The second is that I have found that if I intersperse my running with days at the gym riding the stationary bike, I seem to be able to make better progress with my running. For example, Tuesday night I rode the stationary bike for 50 minutes at a moderate tension. Staying aerobic the whole time, I started with a cadence in the mid 90's and finished in the high 100's. There have been other instances where riding has helped my running. In fact, the spring/early summer of all my prs were done after a winter of heavy spinning/bike riding.

It's good to have purpose in one's running.

Dumb luck

2006-09-19T06:44:00.000-05:00

Dumb luck, dumb ass. Got a consulting job late last week that proved to interfere with my running the PDR. It was one of those jobs that had to be done in a short period of time. So I worked diligently through Saturday when I realized it was already 6:11PM, and I hadn't picked up my pre-race packet for the PDR. So instead of running through the streets of Philly, I spent Sunday morning running through water heater market forecast scenarios in my mind and then onto paper.

So last night after my regular job, I go to get the finished reports bound and they tell me to come back in an hour. Thank goodness I had my running clothes on because it was the perfect time to get out and about and out of my "what-if" head. Although I had never run from the Wynnewood shopping center before, I knew the area well and I decided to head to the Haverford College track and back. Not that I ever ended up on the track, but I knew that it was about the right distance. Sort of a partial reverse "bus loop".

Legs seemed more than a little tight all run. I guess it was all that sitting on my bum over the past three days in front of my computer. You know the internet is a great thing. I can sit there in my home office, surf a gazillion sites and download a whole lot of government statistics. And it also is a godawful thing. I can sit there in my home office and never have to leave, or even see the sun. Despite the aging legs it felt great to get out.

Ending up running just over 50 minutes, toweled off and stood in line to pick up the reports from Kinko's as sweat was still streaming from my body. The woman behind me knew me, but after I explained the salty liquid pooling on my skin was because I was just out filling the wait time with a five mile run, even the counter guy seemed impressed, not that that was my intent. I just didn't want them to think I was ill or crazy. I'm much more impressed my Megan's big pr, seebo's big pr, Shore Turtle's steady pace big 4 minute pr , John's 20-miler, and ian's upcoming marathon.

My running is very small potatoes. Damn that seebo is fast.

Wednesday night commitment

2006-09-14T13:13:00.000-05:00

It was a pretty uneventful evening 5 mile tennis loop run. But with a bit more excitement and chatter surrounding the upcoming Distance Run this Sunday. My plan was to stay aerobic and conserve the legs for Sunday's run by going out slow and then petering out altogether. I was successful in the first part of the strategy, but ended up with more energy, and most importantly, more desire to push it up the final series of hills. For the past, oh, year or so, that desire to push has been sorely lacking from my running. I hope that motivation lingers until at least Sunday.

It has also dawned on me that this commitment to run every Wednesday night has maintained any sort of running fitness that I may still have over the past five months or so. During my downtime from the blog, I still made it out virtually every Wednesday night I wasn't on vacation. I do best when I schedule weekly times for various things and mentally commit to them. That way, barring unforeseen events, injury or just complete exhaustion, I will follow through. Guess I should take
that approach with my running this fall.

Five at twilight

2006-09-11T20:47:00.000-05:00

Didn't make it out until the sun was just about ready to set. So the 2.5 miles out on Kelly was accompanied by pinkish skies and the sun setting over the trees. Most of the way back was run in darkness, yet there were still a good number of people out along Kelly. The cool temps felt great and gave me a little impetus to keep a faster pace than planned. The legs were a little stiff on the way out, although they loosened up by the turnaround. Then stiffened and loosened up again. The only other thing of note was that I saw Biz on the way in, while I was on the way out.

Two part 13 miler

2006-09-09T19:42:00.000-05:00

And a good night's sleep in between. I know it isn't the same as a true 13 miles, but I'm on a compressed half marathon training plan here. A friend of the family is one of the co-chairs of Teri's Run, so I ran, not raced through the streets of Downingtown last night and followed up this morning with a planned 10 miler than ended up slightly shy.

I must say that they really do a great job with Teri's run. The run/walk is managed well, they have kid's races and they put on a great spread afterwards. Loads of water and other drinks, pizza, bagels, soft pretzels, and copious amounts of fruit. I don't know about anybody else, but few things taste better after a sweaty run than fresh oranges, juicy grapes, strawberries and bananas.

The run is somewhat of a double loop with the first loop being longer than the second. Since it has prize money ten deep, it always attracts some very fast runners and it includes a walk, so the times range from under 15 minutes to an hour and longer. There is a bit of chaos as the speedsters work they way through the slower runners and walkers, and even as the mid pack runners work their way through the walkers.

Not wanting to have tired legs for this morning's run, I decided to run faster than the easy pace that I have been doing virtually all my runs lately, but slower than tempo pace. My legs were fresh and the race atomsphere led me to go out faster than I wanted, so after about a half mile, I slowed my pace several times, and finally fell into a loose group of runners. Unfortunately, one by one the other runners in the group faded and I found myself working a bit to catch up to the group ahead. Keeping up my steady pace, this new group also slowed and with about 1200 meters to go, I found myself more than a long block behind the next runner with no one to reel in.

It's strange how my runner's mind works sometimes, although I never looked back, I could feel a group behind me and I had a strong feeling that at least one of them was gunning for me. After a bit of an internal mental debate, I decided I was just going to keep a steady pace, and not worry about the woman ahead or the gunners behind. And so it went until about 100 meters to go when I heard the sounds of quickening footsteps behind me, and there was no way that I was going to be overtaken at this point, especially since I still had a lot left in the tank. So I picked up and sprinted, holding off the guy gunning, and unfortunately blowing by the woman ahead in the last couple of meters. Overall, a bit slower than I had hoped for the moderate effort I put in, but pretty predictable for my current fitness level.

This morning after piddling away more time than I wanted, I went down to run the Art Museum loop with a 1.6 mile extension after to make it 13.1 miles in about 15 hours. I don't know if it was my dislike of the final stretch of MLK drive, or the quarter mile markers reminding of how much longer I had to run, or the monotony of the drives, or the fear of stopping after one loop, but I made a run time decision to detour up Black Rd and run to Belmont, running past the "School of the Future" and crashing a block party on 40th Street with hordes of kids and a bunch of bikers hanging outside a corner bar.

After meandering around Mantua a bit, I headed towards the Spring Garden bridge and back to Lloyd Hall. Sue and Paul says it was just shy of 10 miles. Damn, had I known I would have meandered a bit more. It was slow and it was sweaty, and I butchered my right big toenail again, but it gave me confidence that I can achieve my goal of running the entire Distance Run.

Little rooster crowin'

2006-09-07T10:23:00.000-05:00

There must be something on his mind. Just signed up for the Philadelphia Distance Run next Sunday. Know any good 10 day half-marathon training plans around anywhere.

The 5 miles with the Wednesday night crew came very easy last night, as the slower pace and the cooler temperatures combined with rested legs to leave me with the impression that I can actually run 13.1 miles. Reminds me of an old biology professor I once had that told me one of his goals was to prove or disprove an hypotheses every morning. Time does not currently enter into the equation. It is simple. Can I or can I not run a half marathon?

The answer in ten days.

Don't remember much about the running over the past 70 or so days, except that it wasn't often or long enough. I guess that is one of the reasons to maintain a running blog, to keep a written record of one's running.

Last night's run and gentle coercion from a few friends prompted me to sign up for the PDR. Seebo's post today coaxed me into writing today's entry. Love that album. Still remember hearing that whole album for the first time. It was just about 30 years ago today, in and around Seebo's running 'hood.

Starting slow

2006-06-21T21:07:00.000-05:00

Left work tonight to meet up with the Wednesday night crew. It seemed like it was going to be a late start tonight, so I took off early. I could say the reason was that I was meeting up with people at 8 later that evening, and that would be true. But the real reason was I wanted to start off slow tonight in the heat and then maybe turn it up a notch at the end.

I have taken a page out of Susie's book of starting off slow. I find that I usually run about the same overall time as if I started faster, and my legs recover much more quickly. Anything that will both motivate me and make it easier to get out there and put in the miles is worth incorporating into my running routine.

It's also enlightening to see the faster runners glide by me so effortlessly. In my mind I am running like they are, but my turnover is probably somewhere close to half the speed of theirs. The lead pack tonight looked like a Villanova distance team workout. About 7 or 8 really young guys with one girl, who just happened to be last year's Philadelphia Marathon female winner. To me the guys looked like they were barely out of high school, but I'm sure they're in their twenties.

It seems to me that most runners look like they are alot younger then they really are. I think it's because they have these slim, trim bodies with little to no body fat. Even the fast guys in their forties and fifties that soon followed look physically more like athletes in their twenties than the typical fifty year old guy you see on the street, especially when they are running. There is a ease of movement, or should I say grace to their motion.

After about 3 miles Megan and a newer woman Eileen caught up with me and we ran it home together. For the past several months I was beginning to believe that this is as fast as I am going to get. But tonight as I was laboring up the final last hill, I started to believe that it isn't.

No, running isn't the long sought after "fountain of youth", but I can't think of anything else that even comes close.

Just get out

2006-06-20T08:21:00.000-05:00

My motivation to run hasn't been that great lately and the warm temperatures haven't helped. So when I woke up early this morning, I laced up my shoes and got out the door. I haven't run the Morris Road loop for at least a couple of months. That's what nice about having a blog, if I really wanted to know, I could just look it up.

My legs were feeling great and it was a very enjoyable run. Changed up the route by hanging a right where I usually take a left at a dead end, which led to less traffic.
Didn't push it very hard, but the last mile or so came easy and I stepped it up slightly. One of those runs where my mind was in a stream of consciousness thinking about a thousand different things. The slowly burning off haze and the rising sun resulted in several "wow" visual sights.

As I was playing a little basketball on Sunday, and huffing and puffing after two minutes, I realized how much harder it was then thirty years ago. Duh! No, I mean how very, very different my body is today then it was even twenty years ago. Made a promise to myself to just get out and get exercise. I can't imagine what it what have been like if I hadn't been running. Definitely have no desire to recapture the physicality of my youth, but am determined to slow the detrimental effects of age.

Fire on the mountain

2006-06-17T09:06:00.000-05:00

"Long distance runner what you standing there for?
Get up, get off, get out of the door"

As I was reading Seebo's blog the last couple of days, I couldn't help but hear these lyrics "running" around my head. So I ran a wet Media 5 miler to douse the blaze. No it wasn't raining. But there were lots of spectators spraying people with hoses and more than a few homemade shower like devices to run under. My goal for this race wasn't to run fast, it was to "get out of the door", low five as many kid's hands and get as wet as possible by running under every "Rube Goldberg" device on the course. And I'm glad I did because there wasn't any water before or after the race.

Yes, folks this is a run of 1200 people where they did not provide drinking water after the race. Cardinal sin #1. And this is an evening race in June. Two years ago it was nearly 100 degrees out. But they had water then when it was operated well by a local running club. But the borough council decided to get greedy and kick them out.

HEY MORONS, GET SOME WATER!

Now there were a gazillion water stops during the race, because the townsfolk go all out to support this race and set up numerous unofficial watering stations. There might have even been a couple of official stations. But my strategy for the race was formed when after registering I couldn't quench my too salty "pizza slices for lunch" thrist. I asked numerous race volunteers and several borough police officers about water. I even saw that there was an Aqua America water truck parked on an alley. In prior years, that was their source for water. I just figured that they were waiting until after the race to provide water. But I guess it was just there for show, or else it was really, really, really incompetent race management.

My guess would be the latter. Because little went smoothly in this race. You would think that there could be no more egregious oversight than not having water after the race. But they topped that. As I was picking up the pace a bit in the homestretch racing a 75 year old, who beat me, I was stopped thirty meters before the end to stand in line. The seconds ticked off as we all helplessly watched. The seconds turned into minutes, until they finally opened another chute and the waiting line lunged forward across the finish.

So my official time is meaningless, both because it took about a minute to get to the start line, and who knows how long to traverse the last thirty meters or so.

Well, I ranted long enough.

I did quench my pre race thirst by filling up a vendor's water bottle in a local pizza shop's bathroom sink. The support along the course by the Media residents is probably the best in the area. And I did mingle and socialize with a bunch of people from both the Tuesday and Wednesday night crowd. So it was a pleasant run through town. Too bad it was a joke of a race.

And I did put the running shoe rubber to the pavement. And isn't that the point.

"Long distance runner what you holdin out for?
Caught in slow motion in your dash to the door
The flame from your stage has now spread to the floor
You gave all you got, why you wanta give more?
The more that you give, why, the more it will take
to the thin line beyond which you really cannot fake"

"There's a fire
Fire on the mountain"

The prodigal pa returns

2006-06-14T22:53:00.000-05:00

About four or five days ago I woke up early and considered writing a final farewell to blogging. But after constructing it in my mind, I fell back asleep and never got around to it. And I'm glad I didn't. Just had no desire to blog the past two weeks or so. And I haven't much felt like running either, though I have gotten out a couple of times a week. Want to say thanks to Seebo for asking about me in his blog. It's sort of amazing that people, er person, look forward to reading about my running.

Quick synopsis of my running. Traveled to Jacksonville for a friend's wedding over the Memorial Day weekend. Before I left, I ran a quick four or so before I had to shower and catch a morning flight. Remembering thinking that it felt like I had barely gotten started and it was over, and that the loop was a slightly longer version of the first street loop I ran two or so years ago.

Ran through the streets of Jacksonville early Sunday morning for about 5 to 6 miles. I had earlier mapped the census tracts with the greatest poverty and headed directly for them and then finished up along the riverwalk. Jacksonville puts on a fantastic facade, but you can't really begin to know a city until you see its underbelly. I remember having alot to blog about, but had no internet access, a good friend's wedding to enjoy, and whole bunch of friends I rarely see to catch up with.

Got back to Philly to meet up with the Tuesday nighters and did the "walk of shame". Ran out to the fountain with a small group, but began to have a lot of pain in my left knee right around where I had surgery many, many years ago. So I walked, no, limped back. Wondered if these legs had just become too old to keep doing this. Decided that I would have to cross train alot more and run alot less in the future.

Well, I succeeded in one of those goals. Didn't run until Saturday when I got out to Forbidden Drive for about five and a half miles. The gravel was pretty hard packed, and I'm not sure it was any softer than running on the roads. Afterwards, my legs felt really sore for the next couple of days. Not my knee luckily, but I again began to wonder that my legs had nothing more to give. Aging sucks.

Then I remembered that I had done a good 30 minutes or so earlier in the day of running as fast as I could with either one of my grandsons on my back, and of racing up this grassy hill with my oldest grandson. I had forgotten because it wasn't a workout, it was just alot of fun. Ryan doesn't like to lose, so he continued handicapping himself with a ever growing head start until I couldn't catch up with him. It was great for me, too, because I got lost in the joy of it and it really challenged me to bound up the hill as fast as I could. I don't think I have sprinted like that for decades. Growing older has its rewards.

Tonight I joined up with the Wednesday night group to do the summer's first prediction run. It was my slowest tennis loop which I have ever timed. But the gentle mist of showers felt refreshing and the food and the camaderie afterwards was great.

Squeezing in a run

2006-05-25T06:18:00.000-05:00

There are days when the only way I can get in a run is to squeeze one in between other commitments. Left work where I was delayed by a late running meeting, threw my running clothes underneath my regular clothes, went to get my haircut and then shed my clothes in the parking of Suburban Square. Headed out from the car up Montgomery Ave to hopefully merge with the Wednesday night group, but was a little late, passing a straggler and getting passed by a late starter.

So in the interest of changing things up a bit and taking care of some creepingly urgent business, I altered the course to go exploring and try to find a porta-potty. There are more than a few private roads out in this area, and these private signs are like a neon invitation to the rebel in me to discover why they want to keep me out. So I run down this gated private road only to find out it is just a long cul-de-sac and have to come out again.

Going right rather than the usual run's left to find a new home in the final stages of construction and see that it's porta-potty is behind a locked gate. I guess that must be because there are just scores of people in North Bryn Mawr jonesing to steal a dump in these scented heavens. The bathrooms in these homes cost more than my entire house. But a benefit of sweating as much as I do is that it mitigates the need for release, so I decided to make my way back to the store and talk a bit with Megan and Carrie, then head by down Lancaster Ave to my car. 5.7 miles in all.

Passing adrenaline

2006-05-23T21:56:00.000-05:00

Left the office a bit grouchy tonight so I drove directly to meet up with the Tuesday night group and got there early. Rather than wait around, I took off down Kelly Drive to release some pent up energy. Ended up going seven miles tonight. With about a mile and a half to go, there was a couple a 100 meters or so ahead of me that I decided to reel in. I normally don't care much about other runners, but tonight I guess I was in the mood for bear. Turned it up a notch to overtake them and by the time we were by Boathouse Row they were breathing down my neck in their stretch run. So I turned it up another notch and finished strong up the hill to the Art Museum.

I've noticed that sometimes runners seem to blow by me quickly only to pull ahead of me and then seemingly slow down with the gap increasing very gradually. There must be some adrenaline that is released when passing because I find myself doing the same thing. Maybe it's just fun to blow by somebody.

As I was crossing the parking lot entrance just before the Art Museum hill, John and Jim, and a few others from the club blew by me, but I knew they wouldn't be slowing down as the raced each other up the hill. At the top, Albert said he had completed the run in his quickest time ever.

I am slowly beginning to feel myself get back into a running hard mindset again. Maybe I will have to look to improve last spring's Tuesday nights times.

A simple run

2006-05-21T13:20:00.000-05:00

Headed out to Ridley Creek State Park this morning and ran 4.5 miles. Thought about walking after about a mile or so because my legs were tired from yesterday, but kept turning them over. Glad I didn't because I saw Fran from Wednesday nights soon after. Saved the killer hill for last and when I got up it, I considered running a few more because although I was huffing and puffing, my legs had loosened up.

Flexible fun

2006-05-20T19:16:00.000-05:00

I had scheduled this morning to get my car inspected and then get to my grandson's 6th birthday party. When they told me at the dealership that the expected hour was going to take three hours, I was glad that I had thrown my running clothes in the car on Thursday. Rather than sit, read the newspaper and stew, I went into the dealer bathroom as a regular joe and came out as RunningMan. Took off through University City to run by all four of my long ago college era residences.

The run resulted in a flood of memories, milestones of young adulthood, places that are no more and more that still are, and mostly people and events that I haven't thought of for far too long. Although it's no more than five miles from my house, and I have regularly driven into and through, the rare gift of three hours to kill with nothing to do, gave me time to reminisce. And the methodical pace of my slow running allowed for seeing the sights to spark recollections from decades ago. There were an awful lot of good times, and some very bad times.

First run-by was a house on Larchwood where I met the second love of my life in a communal (well more of a cooperative) house I shared with four others. ML saved my life. Then past an house on Spruce where I spent some of my darkest days; looking up to the third floor apartment, nothing seemed different. Then down Locust Walk past a frat I lived for two years, which is now the Women's Center and the Office of the Chaplain. Oh, some things have really changed.

Took a loop over to Spruce to run by the Quad and found the window of my freshman year dorm. Security was much more lax back then and it was common that after 10PM or so when they closed the lower Quad gate, for friends and acquaintances to crawl through a small door in the fence and enter the Quad through our first floor window. My roommate was probably the only freshman with a dog that lived in his room. Back up Spruce to 37th where I saw my first and only man shot. Not much to say except that the Philadelphia police have no mercy for copkillers.

Then back down to Locust and all the way past the Palestra, where I wandered in an open door one day thirty years ago and ended up playing a season on the team. Down Walnut into Center City and then meandered my way past the old Naval Home where Toll Brothers is building hundreds of huge townhomes and into Devil's Pocket. I haven't heard that reference for years, until seebo mentioned it recently in his blog. There's alot of change occuring around there, and one can see both sides of the divergent prospects for residents in a post-industrial city.

Yes seebo, I am regularly reading your blog, although I just caught up a bunch of days due to lack of time. I hope this doesn't encourage more obscure neighborhood references because that for me is like throwing down the gauntlet.

Circled around for my inaugural run along the Schuylkill River path and was surprised to see a Sightseeing tour boat. Didn't know there was that much demand for riverside tours of South/Southwest Philly and its refinery and industrial landmarks. Although I appreciated the lack of traffic, I again realized that I prefer the hustle and bustle of streetside activity. I guess it's all that participant observer training I practiced in grad school. One can really begin to construct a basic understanding of everyday life in a neighborhood by just spending enough time and observing with open eyes and mind.

Up to the Art Museum and over the Spring Garden bridge and found my way on tired legs back to the dealership. A great run, and I still got to spend the better part of the afternoon with the birthday boy and his brother.

No pain, no pain

2006-05-17T20:58:00.000-05:00

My body was screaming this on my run this evening as I was pushing myself to keep up with faster runners. After hanging with them for a little over three miles, I gave in to what my body was shouting. Somehow over the last year I have lost the ability/desire to push myself and run in pain. I'm not talking about the sore legs or huffing and puffing that runners regularly experience. I'm talking about the chest about to explode, can't speak a word, mental faculty loss due to oxygen debt type of pain.

I regularly ran that way with the Wednesday night group last spring. Tonight was the first time I felt compelled to push myself on a training run in a long time. Perhaps it was this article I read saying " Lactic acid is actually a fuel, not a caustic waste product. Muscles make it deliberately, producing it from glucose, and they burn it to obtain energy." Perhaps it was the fact that I hadn't run since Friday and was feeling fresh and antsy to get out there.

Whatever the reason I did push myself tonight. Hard enough so that I had no choice but to slow down a little after 3 miles, and hard enough that I got an excruciating side stitch soon after that causing me to walk it off for a minute or two. I've haven't had a side stitch in two years or so, and I have never had one that hurt this much. But then again it could be that my pain threshold has changed dramatically over the past twenty years.

I used to exercise to the point of pain, the oxygen deprived pain described above, and keep going all the time when I was in my teens and twenties. In fact, I used to revel in it. Although I wasn't a particularly gifted athlete, I was smart, had a strong will to win, was able to withstand greater pain than most, and recovered very quickly. Maybe I'm just not as angry as I used to be. Maybe I'm just not as driven.

The good news is that I feel great tonight as I write this. That sore legged, expanded lung sense of accomplishment of going hard. Hope it returns again?

Whoooooohooing

2006-05-12T23:34:00.000-05:00

Planned to run Thursday night but went home and crashed, falling asleep within 10 minutes of getting home. I love naps. So I headed out Friday evening after work to run the Drexel Hill loop. Legs were a little stiff to begin with but they loosened up a mile or so into it. A not quite hot, not quite cool night with alot of people out resulting in a lot of street and front yard activity.

There's a short stretch where I run on the sidewalk along a busy road. As I was running along, I was passing by two young women, early twenties or so, walking towards me. I moved to the grass to run by, and one of the women gave me a big whooooooooohoo. Now, I'm no expert in these things, but it sounded like it was an appreciative whooooooohoo.

Now I would like to say that it didn't affect my pace, but it did. This aging runner felt energized. My vanity was fed and my legs couldn't help but speed it up. I found myself running with a big smile for the next mile or so.

It was right about this time that I saw two older teen girls walking down the street holding hands. If this was the city or even the Main Line, I wouldn't have thought much about it, but this is a part of Delaware County that is less socially progressive. I'm not even sure what it meant, but they definitely did not whooooohoo me. In fact, I don't even think they noticed me. I think it's great that they felt comfortable enough to express this bond between them.

Not long after that at a road merge, two teen girls, probably about 15 or 16 were running together. They ended up about 10 yards behind me, running easily and gliding along at a brisk pace. Have to admit that I picked it up so they wouldn't pass me. Now I am passed by females all the time, but they were just too young and too fresh faced for my pride to allow them to sail by me.

It seems like this entry has a one track mind, but although I saw a lot of people around tonight, these were the groups that I came in the closer proximity to. And I often talk about the sights that I see along my runs, these just happen to be the ones that captured my attention this evening. 5.4 miles in just under 50 minutes.

Running alone

2006-05-10T20:48:00.000-05:00

Tonight I went to meet up with the Wednesday nighters, but I decided to take off early and run the 5 mile tennis loop alone. This isn't the first time I have done this, and I'm sure it will not be the last. I suppose if I just keep on doing it I will be able to comfortably run with the rest of the crowd. Or at least keep up with the slow crowd.

It was a good run, a little hotter at the start than it has been over the past couple of weeks. Last year this loop always seemed so hard, but lately, taking it at my own pace, I have been enjoying it much more.

Just a click away

2006-05-09T20:13:00.000-05:00

Planned to meet up with the Tuesday nighters, but was asked today to pick my daughter up from the airport this evening. So I ran an easy but quick 4.1 miles after work before her plane arrived. My left leg was clicking as I started. It was coming from somewhere in the tendons or something in the back of my leg behind the knee, maybe slightly below. This is just one of the joys of an aging body, strange sounds emanating from who knows where. I bet you didn't think a body could speak. Just wait.

It stopped after a few hundred yards, however, and my legs felt fresh and ready to take on the next ten miler. I guess that means I could have run harder on Sunday. Unexplicably, I have had no desire to push myself by running hard over the past month or so. Okay, maybe it's been more like nine months. Don't know what the remedy is, or even if it needs fixing. I guess time will tell.

A medal for Pa

2006-05-07T18:23:00.000-05:00

There are moments in everyone's life when things become crystal clear. Today, I had one of those moments. I spent yesterday with my oldest grandson Ryan and we traveled down to the Broad Street Run expo yesterday to pick up my race packet. It was a great day to hang with him and share with him a part of my life that has become important to me. He has always been fascinated by Gu, so I picked him up two and we spent much of the rest of the day hanging out. As we sat and had lunch at our favorite spot, he told me that he hoped I would win, and if I did would I share my medal with him. One of the great things about being a granddad is being seen as larger than I really am by a soon-to-be six year old boy. I told him that I wouldn't be winning but that maybe someday he would win a medal that we could share.

Today, after the race, he greets me with a medal emblazoned with "PA" he had made just for me. I pinned it to my chest and wore it proudly.

Life is sweet. The perfect climax to a wonderful weekend. May I run step by step with him and Jaden for as long as possible.

Last night we had a family pasta dinner that included two daughters of Kathe's lifelong friend: Heidi, the only marathoner at the table, who has stopped running, and Heather, who was joining Tara's husband Scott and I for the race. Parked by the Pattison subway station, rode the subway to the start, took care of business and ran into a bunch of people I have run with, including Kevin and Andy from last year's Clean Air Council team. It was an ideal day for a race.

Lined up with the 9 minute pace line and myself and several thousand other runners walked the ten minutes to the starting line where on cue, the running began. Passed an awful lot of slower runners over the next fifteen minutes and it became obvious to me that the throng of humanity would not translate into a particularly fast time. But since I wanted to go out slow, that was okay with me.

Missed the first mile but passed mile 2 at 19:11. Since I tend to dehydrate, I had planned to take both water and gatorade at the 2.4 mile station, and I walked briefly as I drank. That translated into a 10:03 mile 3. By this time, I had decided that I was going to drink in everything that goes with this race, the mass of runners, the cheerers and the thrill of running down one of the oldest and former grandest of Philadelphia streets. I would not be racing today, I would be reveling in simply running.

Miles 4 and 5 went by in 9:49 and 9:47. A narrowing road, water tables on both sides and walking drinkers slowed the pack somewhat as we city hall loomed ever closer. Mile 6 went by in 10:02. The miles were coming easy as I stayed aerobic.

Mile 7 was 9:59. It was somewhere between miles 7 and 8 that I first realized that I was actually working. Up to this point, my focus had not been on my running, but on the experience of it all. It was here that tiring legs led to the first realization of my breathing. My outward focus now turned inward. To my breath, to the rhythmic cadence of my legs, and to that mental zone that all runners regularly go to.

Miles 8 and 9 were 10:02 and I finished mile 10 comfortably in 9:50. Total time 1:38:45. The logjam of runners filing through to the water bottle area left me wistful for the semi-open road I had just run down. I could have kept on running, so I crawled through an opening in the fence and made my way into the sun-filled grassy area.

A great day.

Bring it

2006-05-04T20:17:00.000-05:00

My easy four miles in Drexel Hill tonight lies in stark contrast to Seebo's track toughness. So in place of careful preparation and mental resilience I going to veil my nervous anticipation with bluster.

Bring it, North Philly. Yo! South Philly, fudgetaboutit. This West Philly Slowboy's gonna kick some Broad Street butt.

Tis the season for racing

2006-05-04T05:37:00.000-05:00

I had planned to work my legs over early in the week and then begin a mini taper for Broad Street, but as it does sometimes, life takes precedence. I have been busier at work this past couple of weeks than ever at this present job and my intention of running Tuesday night fizzled. I did happen to drive by Bob S. the owner of a running store out my way running back after a track workout, and I realized what a real runner looks like. His turnover was fast, his gait easy, his stride fluid and he was barely breathing.

Last night I met up with the Wednesday nighters for the five mile tennis loop. It was a beautiful evening and there was a high level of chatter discussing the upcoming Broad Street run and the just hosted Out and Back party run. Tis the season for racing. The pace was brisk as the fast crowd led us out, so I slowed and took the hilly five miles easy.

Bring on Broad Street!

Race and recovery

2006-04-30T14:07:00.000-05:00

Yesterday was the Narberth 5 mile run, which was my first run two years ago after about 18 years away from running. It is a run I hope to run every year for quite a long time, so it is a good marker of my fitness level. My plan was go out at about 9 minute miles for the first three, slow somehwat during the fourth, which is largely uphill, and then run the last downhill mile as fast as possible. The race went pretty much exactly as planned and I something left in the tank after finishing, which is also as planned. My goal race is next Sunday and I wanted to be able to run some good miles early this week.

My official race time was 45:53, but my watch read 45:06. Slowed slightly more than I wanted to on the fourth mile, because I was under 27 at 3, and I ran the last mile in 8:16. This race definitely lacked some organization this year, and they ran out of water at the end, a cardinal sin.

Ran an easy five miles today on a glorious afternoon. Just took it easy and was looking for excuses to stop and talk to people, but I didn't find any.

The life and death of Jane Jacobs

2006-04-26T21:38:00.000-05:00

Yesterday, a true original died. If you don't know anything about her, here is a link to get you started, if you're interested. Her influence on the shape and space of cities has been huge. And she did it all without a college degree, and originally as a complete outsider to the conventional power structure. I love to run through the same type of neighborhoods that she so championed. They are my favorite runs.

I had hoped to leave work today a little early, because I went in early, to run eight miles in Bryn Mawr, but got held up enough that I switched and ran the five mile tennis loop. Did get there a little early and rather than wait for a good fifteen minutes or so, took off by myself for an easy five miles. I will be running the five mile Narberth Run on Saturday so there was no need for speed.

It ended up being the easiest five miles I have run in a very long time. I felt great afterwards and could have easily added on another five, but had to go home and shower and meet up with folks at 8PM. My legs were well rested and the weather was ideal, in the low 60s with a slight breeze and very little humidity.

Shaking hands 10K

2006-04-23T14:40:00.000-05:00

Probably the best thing I can say about today's 10K I ran along West River Drive is that before the race, our governor, for some reason, went out of his way to come shake my hand. It went downhill after that.

I knew I wasn't in PR shape, but I was hoping to go out a little slower and come back with a negative split. I had wanted to go out around 9:05-9:10 for the first half and then pick up it a notch. The first mile went by in 9:15, so I picked up the pace and the next went by in 9:03. I was back on pace. It deteriorated from there. Mile three was 9:30 and I made a valiant attempt to turn it up in mile four with a 9:10, but mile five was back to 9:34. It was then that I really imploded.

My final time was 58:39, which is 2:04 slower than my PR on a much tougher course. Well, at least I know how fast I should not go out for Broad Street. This Saturday I will be running the 5 mile Narberth Run, which was my first race (after nearly a 20 year hiatus) two years ago. I won't be looking to PR, but it would be nice if I beat last year's time.

But enough about my sorry race. Craig from philly runners had a big PR, by almost 3 minutes and ended up in 4th overall place.

Force of habit

2006-04-21T20:25:00.000-05:00

Left work tonight with no intention of running. Got in the car and pulled out of the lot with no intention of running. Decided to go to the gym to ride the bike. But instead the car drove to Drexel Hill. And then it parked. And it shut itself off. And I took the car key off the ring, threw the others in the glove compartment, opened the door and I willed my stiff legs to turn over.

I ran on familiar streets and I was glad. It is spring and the trees were in bloom. But that's not what I noticed. I noticed the black macadam in front of me. I noticed the drivers hesitating at the stop sign as I neared the intersection, wondering if they should speed up and cross ahead of me. But they didn't, they never do. So I picked it up and acknowledged their patience with a hand wave.

I noticed the curbs I jump when a parked car obstructs the road so that two cars converging in opposite directions cannot squeeze through. Like the drivers waiting for me to pass at the stop sign, it is my consideration for the cars. They would wait for me, but I don't make them. Jumping the sidewalk doesn't cost me anything, so I do it. I do it because my regular runs through here have made me a part of.

I belong on these quiet, residential streets. One gets to know the ups and downs on a core route. One gets to know the bumps and potholes of a core route. One gets to know the traffic patterns and the street life on a core route. And I found myself pushing it up the hills. And I found myself picking up the pace. And I found myself taking ownership of my running.

Late training cramming

2006-04-20T18:48:00.000-05:00

My training for the Broad Street Run reminds me of much of my college career, when I planned to keep up with the studying throughout the semester, but ended up spending many a nights cramming for exams, or writing papers during the final two to three weeks. After logging a lot of miles in January, I have been either preoccupied with other matters or not disciplined enough to follow my original training plan.

So tonight I started my cramming for Broad Street. I headed to MLK and ran a half mile warm up followed by a quarter mile at about 20-30 seconds faster than 5k pace with a quarter mile recovery. My intention was to run eight of them, but I ended up doing nine. I believe the full quarter mile jog allowed me to recover enough so that I finished the final one as strong or stronger than the first.

It was fun to run fast (for me) again, and running them along MLK sure beats running around in circles. And is also a lot less daunting than going to the track. My legs were stiff through the warm up, but as I picked up the pace my legs felt better. The speed play also broke up the sameness of running the same pace and it ended up being my most enjoyable run all year. Although I was glad every time a quarter mile marking appeared during the pickup, my legs felt stronger during the fast segments than the slow. This isn't the first time this has happened to me, and I have to explore what this is all about.

All in all a very good 5.5 mile workout.

Candy man

2006-04-19T20:44:00.000-05:00

First of all, I want to direct any readers that I may have to Ian's blog on his run at Boston. It's one of the best blog entries I have ever read.

Work or running, extra work or running, family or running, holidays or running, sleep or running, taxes or running, these are some the choices I have had to make over the past five days. Although I really wanted to choose running over taxes, I get the feeling that would not have been a wise decision. So I did not run for five days..

But I did eat; holiday ham and its fixings, tasty horseradish mashed potatoes, and a vidalia onion casserole that was heavenly. There was other yummy stuff, and too much of it came home with us. But Tara sure knows how to do an Easter feast.

And then there are those tasty, colorful little jellybeans. Ate a jellybean here, ate a jellybean there, ate a jellybean everywhere. So tonight's run ended up being a work the food off run; not very fast, not very far, but a start. Met up with the Wednesday night group to run the five mile loop, but I cheated. Knocked off a segment towards the end turning the 5.3 miles into 4.8 miles. Not a good start, but a start.

Soft spring shower - almost

2006-04-13T21:23:00.000-05:00

Left work and began my run in Drexel Hill in over 80 degree temperature. The first truly summery day we've had all year. This route has become one of my favorite routes. It is on my way home from work so there isn't any added travel time. It's got a good mixture of flat stretches and rolling hills. There is only a small segment of the run where I run on the sidewalk. The rest of the time I run through residential streets with limited traffic where the drivers are among the most considerate I've ever come across. And there always seems to be enough pedestrian and street activity to provide regular distractions.

Legs were stiff again today when I started and I quickly became drenched in the heat. About halfway through the run, I could have sworn I felt a few raindrops but there were no visible signs. Either I was imagining a sprinkle or two, or the sweat was reenacting the path of the bullet that killed John F Kennedy. Flying off me only to then turn and come back at me. I was searching the windowshields of parked cars to note any sign of visible drops or moisture - but nada. The occasional gusty breeze felt great cooling off the skin.

There were not, however, boomerang beads as a very light shower sprinkled down for just a few minutes and then dissipated. I love running in light showers. They cool the body and feed my running spirit. Felt stronger over the last couple of miles than I did in the beginning. 5.4 miles.

Dogging it

2006-04-12T22:11:00.000-05:00

An overt twinge in my right calf and unearned leg soreness kept me on the fence about this evening's workout. No reason that 6.5 miles after a two day rest should have led to the leg stiffness. So I had hoped that they would loosen up over the course of the day. Put my running clothes on after work and ran a test loop around my office parking lot. All systems were not go.

Headed to the gym for the stationary bike, but noticed a spinning class just starting and jumped in. Spinning classes are designed largely as interval workouts where you regularly go anaerobic and then recover. Didn't want to cross the lactic threshold, so I dogged it enough to keep me spinning aerobically, with the tension low to medium and the cadence high. Felt stronger as the class progessed as those around me melted. I found myself pushing just up to the lactic limit towards the end.

But the lingering "did not run" guilt drove me to the treadmills where I hopped aboard one next to a friend I haven't seen for awhile. Chatted and put in an easy 10 minutes to assuage my guilt. All-in-all an hour aerobic recovery bike/run, with just over a mile ran. Legs feel better than they have all day.

Running partners

2006-04-11T20:18:00.000-05:00

After being couped up with more consulting work for the past two days, I was chomping at the bit to get out and enjoy the terrific weather. Made it down to the Art Museum to run with the Tuesday night group with the idea of heading out with the group and then adding on a little more to get a good six miles in. Ending up running out with a first timer and about a mile and a half into it, she needed to stop so I kept on going to the three mile turnaround. Legs felt fresh and it was a joy to be out there.

Coming back the first timer was going the other direction so I turned around and headed back out for a little more. I've really come to appreciate good running partners. They make the miles go so much quicker. I've also found that they are hard to find. So many variables enter in: similar pace, compatibility, shared interests, etc. Sometimes it's good to talk, and sometimes it's good to not talk and just run.

Ended up with about 6.5 miles along Kelly in great spring weather.

There's no way out of here

2006-04-08T20:57:00.000-05:00

"when you come in you're in for good
There was no promise made,
the part you've played,
the chance you took"

This evening's run reminded me of an old David Gilmour song. Somehow, I got somewhere, and I couldn't get back out. It happened because I left to run the Art Museum loop, but the rain drove me to my grandsons house to spend a rainy afternoon with them. After a few hours the rain relented and I headed out to explore parts unknown.

I love discovery runs and have a good sense of direction. So there was no way I would get lost. Wrong! Wasn't more than a couple of miles and I had no idea where I was. So I just started exploring and heading down interesting streets. Even found an off-road path that led me along a swollen brook. As I began to tire, I thought I would just will myself back. Wrong again. Ended up asking for directions to a major road and ran awhile on that. Here is the route to the best of recollection, although it doesn't capture the full extent of my running around in circles.

About a half a mile from my daughter's house, I ran into a friend from grad school that I haven't seen for a good five years or so. Seven days ago, his wife gave birth to their second daughter. Congratulations, Steve!

Shock therapy for the sleepy

2006-04-06T18:59:00.000-05:00

An overly large salad conspired with an overly long meeting about data warehousing details left me groggy by the time I left work. Considered bagging running, but the bright sun and cool breeze greeted me on my way out the door, so I changed into my running clothes and headed to Ridley Creek State Park. On the way there, I seriously considered just hiking some of its trails and doing away with the discipline and effort of running. But that won't help me run Broad Street.

So by the time I parked the car and negotiated the traffic jam at the Sycamore Mills bridge - I guess the beautiful evening beckoned many others also - I convinced myself to run. As I headed towards the loop, the cool dampness of Ridley Creek cooled my body but warmed my running spirit. So I veered left up the steep hill.

In running Ridley, you have two choices akin to taking off a bandage. The first is to run the three miles of gradual uphill, or the .6 of beastly uphill. I decided to just rip it off quick. I was hoping that this shock therapy may be the antidote to my lingering grogginess. Gasping my way up the hill proceeded to put me into oxygen debt without the pain of being fully awake.

It took me another two and a half miles until my vision came back into focus. And I was able to gradually increase my pace on the downhill after the early leg and lung lobotomy, though I never found my stride. I found myself coaxing myself along by thinking - only ten more minutes of hell. Then - only five more minutes of hell.

You get the picture.

I was, however, able to reel in a man walking his dog over the last quarter mile. Sometimes the sense of accomplishment is heightened on those days where it just doesn't come easy. By the time I walked back to the car, I was growing increasingly happy. Mostly that it was over.

As I turned on the car, it's stereo blared out,
"My tires were slashed and I almost crashed but the lord had mercy
My machine she’s a dud out stuck in the mud somewhere in the swamps of jersey
Hold on tight stay up all night `cause rosie I’m comin’ on strong
By the time we meet the morning light I will hold you in my arms
...
So hold tight baby `cause don’t you know daddy’s comin’"

A tired five miles. But a great evening.

Tennis loop anyone?

2006-04-06T07:32:00.000-05:00

Accompanying the Spring forwarding of the clock is the running of the "tennis loop" for the Wednesday night group in Bryn Mawr. Visually and sensually it is a most welcome change from the choppier, less stimulating mostly out and back of the winter "bus loop". It is basically a loop of a prestigious college, a few prep schools, and some of the grandest homes on the Main Line.

It's stately mansions, private lanes, upscale landscaping, sprawling lacrosse/soccer fields of women's prep schools, and rolling terrain cries out "The Philadelphia Story", a 1940 movie starring Katherine Hepburn, Cary Grant and Jimmy, or should I say snootily "James" Stewart.

IMDB's tagline for the movie goes "Uncle Leo's bedtime story for you older tots! The things they do among the playful rich - Oh, boy!"

Everything is stone and ivy out there. For me, these cottages are the definitive examples of a "million dollar home" before the soaring price appreciation of the heated housing market.

It's also a helluva run. It's beautiful and the scenery changes with the season. Currently with the just budding foilage, the stone and slate of the homes is its primary attraction. And they are bigger and grander than I remember. Even at a listed $3.5 million, one of the newly listed homes is a bargain compared to the million dollar price tags on some very common homes nowadays.

It starts in the older town area with row storefronts and small attached homes. Of course, the powers that be are pushing for redevelopment, which would put an interesting take on the whole "eminent domain" debate that is raging across the nation. Here are a few links from the Inquirer, Main Line Times, and a local coalition trying to prevent this from happening.

Since when is affordable a dirty word?

It then crosses and proceeds along the pavement of Montgomery Avenue with several street crossings that often serves to bunch up the slowly stringing out group. There is a relatively high degree of running egalitarianism here, as the rabbits chat and catchup with the group keeping it somewhat together along the partially downhill section.

We turn left at the Merion Cricket Club, and the running haves separate from the havenots as the hills beckon. I am clearly in the running proletariat. And last night was no different, as I started out slow but managed a slightly negative split.

It then proceeds down private lanes, past gorgeous homes with a couple of smallish, but killer hills thrown in to keep us in our place.

Damn, I envy those that make it look so easy.

It finishes with a two tiered uphill that deposits us back to Montgomery Avenue and town. Last night I was able to somehow muster a sprint (so-called by me) across Montgomery Ave. as the light was changing.

A good run.

Slow and solo

2006-04-04T19:25:00.000-05:00

Enjoyed reading Ian's thoughts on Boston this year.

Headed out to meet up with the Tuesday nighters at the Art Museum and got there early. So I took off for an easy seven miles out and back along Kelly Drive. My legs were almost as stiff as the headwind to begin with. As the miles ticked by, I felt progressively stronger.

Found myself checking out other runner's stride, both their length and cadence, comparing it to my own. I'll never be a silky smooth runner, but it would be nice to improve my efficiency. It seems like the conventional wisdom, according to so many self-appointed running gurus on the web, is that it is better to increase your turnover even if it shortens your stride. Well, I have been trying that for over a year, and I'm not convinced.

I have long legs. It is one of my few running assets. Why would I want to take short strides? Of course, I would love to increase my turnover, but it results in an increase in heart rate. So I ended up experimenting with a longer stride, driven by a more forceful leg push off. And it seemed to work.

Short, choppy strides on the way out = slow. Longer, fluid strides on the way back, and not only was I faster but my effort stayed even. That's worth pursuing. Both my legs and my breathing were fresher at the end of the run than at the start. Felt better heading up the hill to the Art Museum than I have in months.

Breezy morning run

2006-04-02T12:26:00.000-05:00

When I woke up this morning I hadn't decided whether I was going to run in the morning or enter a 5k not that far from my house at 3PM. I need to have a couple of races under my belt before Broad Street and this seemed like a logical entry. As I checked the course map I realized that it would be one of the tougher 5ks around with 2 loops through a hilly residential section of Manoa. I have run on most of the roads, and I had no real strong desire to race on them, especially on tired legs.

So I took a loop through my neighborhood, not knowing how long I would end up going. A lot would depend on the condition of my legs. I was cool when I started, but the activity and the sun quickly warmed me up. I was taking it pretty easy as the first two miles are downhill. Feeling better as the run progressed I ended up going 5.4 somewhat hilly miles.

Juiced out

2006-04-01T17:27:00.000-05:00

A true Spring morning, warm with a early token shower led me to the Art Museum to meet up with a combined group of philly running clubs. Talked a little before the run started and fell in first with Jared along MLK and then with Dennis from Wissahickon Wanderers. Dennis had already done 12 earlier and turned around at the three mile mark to total 18 for the day. Alone again, I felt my pace slow a little. I seem to spur myself to run faster with other runners.

Headed over the bridge and back along Kelly Drive into a slight headwind. The wind was pretty mild, but combined with the hardish miles over the past two days, it sapped the little strength I had in my legs. The three weeks I lost running caught up to me this morning, and I just had no juice coming back. I decided to walk a quarter mile and then pick it up again. The walking felt good and the headwind turned into a breeze that cooled me.

Started running again but with my legs begging me to stop and my nipples feeling very raw by this time, I bagged the running and enjoyed the walking. Ended up with 7.3 gradually slowing miles of running, and a little over a mile of walking.

Gorgeous evening run

2006-03-31T21:34:00.000-05:00

Had no plans to run today, but it was just too beautiful not to get out there. Figured I would go for a easy 3 mile run after work, but after I started easy I found myself feeling good enough to gradually pick it up. Ended up with a steady, but still relatively easy 5 mile out and back along Kelly Drive. Included a little early Spring people watching along the way.

Tire purchase run

2006-03-30T21:15:00.000-05:00

On my way to run with the Wednesday nighters last evening, I blew a tire. I changed the tire, but missed the run.

So this evening after work, I drove to a nearby tire service center and bought four new tires. They said it would be a hour or more, so I walked out with the service guy, who now had my car keys, to get my running clothes and changed in the bathroom. I went out behind the store, grabbed my wallet and ditched my clothes under some forsythia bushes. This isn't the first time I have stashed clothes somewhere as I ran, and I'm sure it won't be the last.

I then scaled an embankment and off I ran. I had no idea where I was going but getting lost is half the fun. The other half is exploring unfamiliar environs and taking in the new landscape. Now suburban subdevelopments tend not to be the most interesting of places, but there was a wide mixture of homes along my run.

There was a noticeable gradient ranging from small, older Cape Cods and ranches closer to the major roads, to the ubiquitous 3 bedroom brick colonials that profilerate through the philly middle class suburbs, to the newer, multi-facade fronted houses built during the past decade or so.

What is with eight different facades and five different surface treatments all on the front side of a house? I have never understood the architectural nor aesthetic rationale for this style.

21st century ugly. Is that the look they are striving for? I could go on and on but I will spare you the ranting. By far the most interesting homes on the run were the numerous upside down homes that were both inexpensive to build and suited for this hilly terrain.

And hill country it is. There wasn't more than 100 yards or so at a time that were level. There are lots of 7 to 8% grades out there. And what goes down must come back up again. And again and again and again.

4.5 very hilly, not so aesthetically pleasing miles.

Long day's journey into night

2006-03-28T21:30:00.000-05:00

I finally figured out I need to run. Yes it is good for my physical health. But I need it for my mental health. I really need it. I haven't been able to run over the weekend because I have been busily doing some consulting work. And my mood became dark and brooding. And life just plain sucked. Of course, that may have something to do with being holed up in my home office for dozens of hours at a time.

So tonight I went out and ran with the Tuesday nighters and I feel so much better. Life is full of possibilities and hope. There is joy again. I am slow - but life is good.

Saw an episode of American Experience last night about Eugene O'Neill, and I was absolutely fascinated by his story. And we share the same birthday. So I may have some dark, creative genius in me that only comes out when I hole myself up in my room with the curtains drawn and suffer.

But I prefer myself happy and running.

Reverse Ridley Creek Loop

2006-03-24T06:59:00.000-05:00

Ran Ridley Creek State Park last night going left up the big hill with a little extension to make it a true five miles. Running the loop this way entails first running uphill, including a half mile of 8% grade, then running rolling terrain for another mile and a half, and finishing by running downhill for the last 2 and a half miles.

The hill is a beast, and I was running too slow to feel any uncoordination that has plagued me for my last two runs. In getting to the top of the hill, there is both a feeling of accomplishment and relief, but also the expectation of having fun on the long downhill. Last night as I was cresting the summit I heard a woman speaking and looking up I realized she was running towards me while talking on the phone. This is something I don't see very often, talking on your cell while running. All I could think was that there was absolutely no way I could carry on any conversation at this time, let alone on a cell phone. I must admit I admired her fitness.

After the effort of the big uphill, even the rolling portion feels like you are running downhill. Breathing hard on the uphill, my pace quickened significantly on the flatter portions and then ticked up another notch or two on the downhill portion. It was the hardest I have run since last year's Rothman 8k, and it felt great. I have resolved to add this as a regular run.

Uncoordination

2006-03-21T21:49:00.000-05:00

It was a beautiful evening for a run through Drexel Hill tonight. During the run I saw a bunch of kids, from about age two to the early teens who seemed to run so effortlessly. The toddler was running down the street ahead of her mother. There were boys playing games, running across the ball field or across their yards. There were a group of girls running around a corner. And there was a teen running up the hill to Upper Darby High School to catch a bus. It all seemed so easy and natural for them.

Meanwhile, I stumbled along. The beginning of my run included the same lack of coordination that accompanied Saturday's run, with my body just not in sync. I expected to lose some fitness, but since when do we forget how to run. The toddler was smoother than I. As the run progressed, the awkwardness slowly subsided and I got stronger. Ended up going about 6 and half miles.

Alien run

2006-03-18T16:36:00.000-05:00

Got out to run for the first time in three weeks and felt like an alien had taken over my body. My limbs were willfully flailing this way and that. My mind was telling them to keep in step, but they had other ideas. Finally, by the third mile they were less spastic, but still awkward. Ended up running the Morris Road loop for about 5.5 miles. Despite my lack of coordination, it felt good to get back out on the road.

I have been sidelined by foot problems. Did much less cross training than I had hoped. Today, however, there was not a lick of pain.

Go ALLEN!! A reference to my brother's basketball team who is playing Chester tonight to advance to the state semifinals.

Out in Overbrook

2006-02-25T10:59:00.000-05:00

I left the house this morning with no particular route in mind, my favorite way of running. Headed up to the end of my street and hung a left, and then ran where my feet took me. Passed a philly runner Caesar Rodney training contingent that was at least five strong, including seebo, marita, Erin, Kevin and English Mike. I may have missed one or two others, but they were running 15 miles or so. Since I have been adding mileage, I respect runners who regularly run over ten miles even more.

Today's run of 5 and a half miles was surprisingly easy. Had it not been for my youngest grandson staying with us and plans later in the morning, I would have extended it a little longer. I expected my legs to still be feeling the effects of my long run Thursday, but they felt great. I surely don't want to jinx it, but it seems that I have had a bit of a breakthrough in the past week or so. The distance is coming easier. Right in time for Caesar Rodney.

Only fools rush in

2006-02-23T22:37:00.000-05:00

Tuesday's feel good run led to a momentary lapse of sanity, as I offered to be the seventh runner for a half marathon team. I was hoping not to get caught up in the whole run a long race craze and stick to my comfortable 5 to 6 mile runs on as many days a week as I feel motivated. But no, I will be racing, if you can call it that, 13.1 miles in just over two weeks. This has not been completely without thought, as I have been considering it over the past two months. My rationale is to get in a long race as preparation before Broad Street - my Spring goal race.

Because of a last minute family situation I had to take a day off from work, so I headed out to the Wissahickon about 3:30 to get in another long weekday run. I parked at the Manayunk theater, ran to the start of Forbidden Drive and ran to Northwestern Avenue and back. I thought it was going to be in the vicinity of 10 miles, my longest run in about 9 months, but as I got back to the car much later than I had expected, I knew it was longer.

I will probably never know its exact distance, but gmap measured it as 13.4 miles. Wow! If this is true, it would be the longest I have ever run. My previous record was the Philadelphia Distance Run almost two decades ago. And after that race, I went from a daily runner to a occasional runner to a couch potato very quickly.

The start of the run did not bode well as my legs were stiff from Tuesday's 8 mile run. I gave myself the option of turning around a little early, but my goal was to go the distance. The gravel path was a lot muckier than I expected, and there were many sections where the splat! splat! splat! of my feet drowned out other sounds.

Although the first five miles were a bit of a struggle, after that my legs really started to feel great. In fact, I had this odd sense of my legs being on auto-pilot merrily churning away while my upper body floated along. The nagging little pains in my knee and the stiffness of my legs just dissipated. I started feeling like I was in a zone.

This lasted for the next five miles or so until nature called. I climbed up a short embankment, watered a non-thristy tree and fell on my ass coming down. It took about 100 yards of walking until I wanted to start running and the joy had left. The last two miles seemed endless, and I was never so thrilled to see the Ridge Avenue transportation depot marking the end through the archway of the bridge.

Go long

2006-02-21T21:36:00.000-05:00

The original plan was to leave work early and do two loops at Ridley, but work did not cooperate, so I headed over to the Art Museum early tonight and ran the loop. Felt good the whole way and held a steady pace that resulted in my fastest time for the loop yet. This now qualifies as my longest run on a workday - ever.

The unplanned low mileage over the past two weeks seems to have made running longer easier. It seems that when I stay in the aerobic zone, my training goes better. I am considering entering a couple of races in early March, the winter 10K and am even considering running a half marathon. I plan to run long again this weekend and will see how that goes before I foolishly run unprepared.

Discovery running

2006-02-19T21:27:00.000-05:00

Ran 5 miles after work on Friday in hilly Lawrence Park before I drove upstate to visit my family and watch my brother's team win the league championship. Ended up staying the night and considered running through my old neighborhood, but my legs were tight and it was cold.

This afternoon went out the door with only a vague notion of where I would be running and ended up going a little over 6 miles. Felt like I could have gone a lot longer but Ryan my grandson was staying with us and I wanted to go hang out with him. Started by running down Lancaster Ave, which is nice because it's downhill then just followed where my spirit took me.

These discovery runs are very enjoyable as I suck up all the sights. I guess I am just fascinated by the urban landscape and always end up running further not only than I expect, but than it feels. Have to be sure to do alot more of these in the future.

Predatory lethargy

2006-02-16T22:14:00.000-05:00

It was long overdue to deposit miles into my running bank again tonight. Lack of motivation over the past two weeks like onerous fees and usurious interest rates was eating away at the balance of fitness built up in January. An occasional day off or a well-earned taper is like an accrual of interest and results in bonus benefits, but I have been guilty of self-inflicted predatory lethargy.

Ran 5 miles at Ridley Creek State Park in shorts and a tee shirt with a good bit of snow still on the ground. Although the cool waters of the creek and the evaporating snow initially chilled my summery clad body, the exertion and the mildness of the night quickly warmed me.

The hazy sky and the reflecting, melting snow seemed to capture the incandescence of the sun long after it had set and lit my run well past 6 PM. I felt like I was running through a winter wonderland of fluorescence. Still white (due to lack of cars) snow cover shrouding much of the landscape, with the random contrast of evergreen shrubs and trees punctuated by the clear, dark vein of creek waters. And this almost mystical not light, not dark, not quite white flourescence in the air.

I had to move - really had to move

2006-02-08T21:51:00.000-05:00

A cold has sidelined me from running since last Thursday. Although I worked and slept an awful lot, I found I mostly stayed around the house and had too much time on my hands. Refusing to become a TV zombie, I read. The book I am currently reading will make it into my blog sometime in the near future, but until then I will keep you guessing.

Left home this morning with my running clothes in the car, but was still a bit on the fence. I have run sick in the past when it was warmer, but I realized that my run on Thursday probably aggravated an already sore throat. And since I run primarily to improve my health, it would be silly to get out too soon and suffer for it. I quickly jumped off the fence, however, when I heard Bertha on the radio driving in to work. It's one of my favorite songs; it's got a great beat to run to, or just bop along to when sitting at red lights. My decision was made.

Met up with the Wednesday night group, but last week's "slow" group of six shrunk to just two. I have committed to stop using that word to describe my pace, because Damnit, I'm not that ____ (fill in your own word). It's all a matter of perspective.

The other half of the two was Megan, a long-time friend and my favorite running partner. We talked the whole way, or should I say she chatted most of the way, and I breathed pretty hard between my short responses and my fall. It's amazing how easy it is to be a wonderful listener when you're at your anaerobic threshold.

Yep, I took a dive tonight on "son of speed bump". Running through Haverford college's campus there are these speed bumps that are painted bright yellow and are hard to miss. But about 10 inches before one of them is a thin but pretty high bump that is all black and blends with the rest of the road. Well, wouldn’t you know it I was looking at the yellow bump and just plum tripped over "son of bump". According to Megan, I have not been its first victim. She did give me kudos for a reasonably graceful crash. Had it not been for speed bump, I may have even been able to keep from tanking. But as it was, I caught myself with my right palm, lightly went to knee and hip and jumped right up with nary a tear in my clothes. My hand will heal, but I wouldn't want to rip these high tech, expensive fabrics.

This has been a long post, but I will leave you with a little cruising Dead.

"I had a hard run
Running from your window
I was all night running, running, running
I wonder if you care?
I had a run-in
Run around and run down
Run around a corner
Run smack into a tree
...
Had a feeling I was falling, falling, falling
...
I had to move
Really had to move
That's why if you please
I am on my bended knees
Bertha don't you come around here anymore"

5.4 miles in 52 minutes.

Recovery five

2006-02-02T19:11:00.000-05:00

An easy five at Lawrence Road Park.

A five percent solution

2006-02-01T21:40:00.000-05:00

Ran a truncated bus loop with the Wednesday night group for the first time in several months. A good turnout led to a group of six of us bringing up the back, with some talking but more kidding and joking around. I felt strong for the first two miles seemingly running comfortably, but soon realized that I must have been anaerobic and that I would have to slow down a little to finish the run strong. So I departed from the group and turned around a block or two early, slowed down and returned to a more aerobic pace.

That led me to consider that if I were to somehow improve my aerobic running efficiency by just five percent that I could hang comfortably with the caboose group. Clearly the lowest hanging fruit would be to lose the added 10% of weight that I have put on over the past six months or so. My weight started to creep up this summer when I slowed down and started to add more miles. I don't know what that is all about, but it probably has nothing to do with running but with eating more food. So, first thing is to cut out late evening eating.

The other solution is to add more miles, primarily focusing on a long, ten miles or more, run each weekend - albeit at a slower pace; and adding a longer - 8 mile or so - weekday evening run. This should help with my aerobic conditioning, as well as help me to lose weight and, most importantly, get ready for the Broad Street Run.

The sweeper

2006-01-31T22:35:00.000-05:00

Met up with the Tuesday night group for an easy 4.4 mile out and back. A little cooler than what we have been used to, but still relatively mild for a late January evening. The process of forming pace groups is something that the leader of these runs spends some time trying to organize. It's a bit like herding cats. And it is generally the regulars that are most resistant to committing to a set pace. I can't speak for anybody else, but I guess my pace really depends on how I feel, how many miles I have logged over the past days, and if there are any pace partners who I haven't seen for awhile and look forward to running with.

Having taken yesterday off I set out with two others who were looking to do 9 minute pace, but it never materialized. It seemed that all three of us were content with the lethargy and we each took turns at keeping it slow. When one of us pulled ahead a little, the other two hung back, and it was repeated a few times changing roles.

At the turnaround I decided to stay with the last pace group just arriving since they were new to the Tuesday run. I guess I feel some responsibility in promoting an inclusive club environment, and it would also provide an opportunity to broaden my conversational partners. As the four of us ran back, the conversation and the pace was easy, but it became obvious that one of us was struggling to keep up. So I sent the two on their way and retreated to run side by side with C. I suppose it is my protective instinct not to allow a first time group runner to run alone in the dark. Call me the philly runner sweeper.

Ten thousand little steps

2006-01-29T16:04:00.000-05:00

Disclaimer: This blog posting has not been fact-checked by the author or the blog publisher or the blog site or the blog host or anybody anyway affiliated with making this blog possible. Today's memoir may be embellished or partially fictionalized.

I am a runner. I am a racer. I am a sprinting stud.

Well, the runner thing may be somewhat of a stretch. But I did go out and run along Kelly Drive this afternoon without the encumbrance of my garmin or other timing device. Another warm (high 40s to low 50s) January afternoon, with the drizzle easing for the out but returning in a mild way for the return.

Ten thousand steps. That was my run today. Well, I didn't count them and I wasn't wearing a pedometer. But I did spend three months locked up in a laboratory with world renowned scientists precisely calculating...well...it was three seconds doing some rough calculations...er... OK, it is a guess. But ten thousand sounds a whole lot tidier than nine thousand three hundred and eighty one.

I am a runner. I am a racer. I am a sprinting stud.

And if you don't believe me, just ask my friend Ian. Well, okay, we just said hello as we were running in opposite directions along Kelly Drive today. And technically, we have only spoken briefly a few times, so the friend thing may be somewhat of a stretch, but it sounds better than my fellow blogger and philly runner Ian.

So any embellishment is a result of wishful thinking...er...confusion...yeah, that's it...confusion...on the part of me.

6 miles in 25 minutes.

100 miles and counting

2006-01-28T22:02:00.000-05:00

Had hoped but never really expected to run over 100 miles in January, but this had to be the best January running weather in history. Today I was running in mid 50s sun, and I only remember one run all month that was below freezing. Even the cold, rainy nights always tended to fall on my planned days off.

Today was going to be my longest run of the year, and it was, but not by as much as I had expected or hoped. Didn't run last night to keep fresh for today, but I procrastinated too long and then had to squeeze the run in before meeting up with my grandsons. Today's route was a slight variation on one I ran before with a few added detours to add mileage. I had hoped it would be 10, but it turned out to be 9. Felt good all run and had it not been for the time constraints, I would have ran longer.

Now I just have to keep my legs moving, every time I sit in one position for too long they stiffen up. Oh, and it's really 106 miles and counting.

Energizer hills

2006-01-26T20:03:00.000-05:00

General fatigue resulted in an unplanned dnr yesterday. I just wanted to go home and nap after work, and I figured that putting in a few bad miles would not do much good. Ended up sleeping a solid ten hours.

So tonight I wanted to get in a run with lots of hills and enjoy as much daylight as possible. I headed to Lawrence Park and put in a hilly, but very invigorating 6.5 miles. The run tonight began with an uphill to get me huffing and puffing, and the initial chill was quickly warmed by my anaerobic effort. It was cold and crisp, just wintry enough to keep me from sweating alot. As I was running my "sympathy" hills I couldn't help but think about all the fellow philly runners that are adding elevation in preparation for the Caesar Rodney half marathon.

It was one of those runs where you feel good every step of the way. A true runner's high.

So what does it mean?

2006-01-24T19:33:00.000-05:00

Having a spare hour or so this afternoon I headed out to Valley Green to run out to the far end of Forbidden Drive. I decided that today would be a good day to hook myself up with the heart rate monitor that came with the forerunner. I don't know my maximum heart rate, but by several different formulas, it should be around 178. I know that my resting heart rate is in the low 50s. Driving up to Valley Green, my rate was solidly in the low 60s, so it would seem to confirm my resting heart rate.

My goal today was to run for 70 minutes at 70 to 80% of my max heart rate, or in my aerobic zone. That turns out to be between 140 and 153. The first two and a half miles I was comfortably in the upper 140s, with an occasional reading of 150 or so. I have had trouble with the accuracy of the Garmin and dropping the GPS satellites in west philly, but have had success along the drives and in runs from my house into the 'burbs. However, today it was positively goofy. I know I wasn't running 14:40 pace, which is what it said for the first two miles. I guess it doesn't like the Wissahickon schist. It felt about 10 minute/miles. So, so far so good in terms of aerobic running.

In running up Thomas Road, which is a steep incline just past the end of Forbidden Drive, it started reading in the mid 150s. So, don't push it and it should drop on the descent. Which it did. Could not help but go run on the golf cart roads in Whitemarsh Valley Country Club. It has sort of been a desire of mine, to run through well-kept golf courses. I don't know why, but I'm not a golfer, so there is probably something mischievious in this desire. Running up the golf course ascent my heart rate started to push 160, which would seem to be outside of my aerobic zone and would result in lactic acid buildup. It again fell during the descent, but now only into the mid 150s, and then it started to slowly creep up, past 160 and stayed in the low to mid 160s. By this time I was back on Forbidden Drive and still exerting the same effort as my run out. And although I don't know my pace, it felt about the same.

Picked it up a little over the the last mile or so and in the last quarter it read as high as 170. This was my route today, which is more for my records than for anybody else. So, I am left with the question, what does it all mean? I guess I should first get an accurate reading of my maximum heart rate and then do some reading.

Video return recovery run

2006-01-22T16:16:00.000-05:00

After cramping up pretty bad last night, having my oldest grandson R with us all day and grocery shopping for my son-in-law's birthday dinner tonight, I wasn't sure if I would/could be able to run. Found some free time in the afternoon and decided to return some videos during the run. That led to following open house signs and home run-bys, and a few ill-advised hills considering the condition of my legs. Felt like I was barely moving up the steep ones. Thought it would be a little over 3, but it ended up being a little over 4 miles. I have to say that at this time last year, this would not have been considered a recovery run, but a real workout.

One step at a time

2006-01-21T12:34:00.000-05:00

Met up with the group for the Saturday morning run. The first two miles or so went quickly as seebo slowed down alot so we could chat. He had already put 12 miles or so in and then had stopped to talk with the group so he was a little stiff. It's encouraging to know that fast iron-willed runners are made of flesh and blood, too.

Felt pretty good on the way out and then coming back on Kelly ran into somewhat of a headwind. It's easy to not realize there is a wind when it's at your back. The last two and half miles was a battle of wills between my heavy legs and my determined mind. My mind telling them to just put one foot in front of the other and my legs resisting every step. Gratefully, the tally was Mind 1, Legs 0. This was one of those runs that tested my limits, 6.4 last night and 8.5 this morning.

Friday twilight run

2006-01-20T21:55:00.000-05:00

Ran 6.4 miles in Drexel Hill after work, adding a few weaves in Drexel Park to add distance. Unseasonably nice weather in the 50s - great running weather. Seems like the nights are staying lighter a little later. Ran the first couple of miles in the twilight.

In circles

2006-01-18T19:08:00.000-05:00

17 of them. In 48:00 at Lawrence Road Park. Thought about doing a tempo, didn't have it in me. Last night's invitation to 2nd row seats for college hoops resulted in dnr. Quick run and post tonite because of 8PM engagement.

Roadkill prevention

2006-01-16T20:00:00.000-05:00

Left work this evening - yes, I was one of the unlucky ones - and headed out to Drexel Hill to run short in the dark. I was fully accessorized with my flashing light that I got for Christmas and a new reflective vest that I picked up on a gift certificate with my new shoes. When I got home, my oldest grandson said it looked like those that a road construction worker wears. I guess it does.

The pants and the tops that I have are all black or dark blue, so I wanted to "stop taking chances" as the vest packaging says. Actually, it did give me peace of mind that I would be fully seen. How drivers react to that, however, is completely different. Most drivers are extremely patient and courteous, but there is a small subset that are either too preoccupied or I think have a mindset of roads are for cars and not runners. The drivers in this neighborhood are among the best, however, there is always the exception.

Although my plan was to run 4 or 5, I was feeling particularly good so I extended it and ended up with 6.3 miles. What a difference no wind makes. Although it was just as cold as yesterday - about 30, it was quite pleasant running. There was little humidity and I seemed perfectly dressed.

Two items of note. First, because of my height I have to be careful of not running into low hanging branches. That happened twice tonight. Thankfully they were small enough not to do any damage. It only happens when there is an oncoming car. Either I am preoccupied with the car and not looking, or the headlights temporarily blind me. Second, early in my run I noticed a massive tree trunk laying atop the whole length of a SUV in somebody's driveway. The tree must have been over 150 years old measuring a good 4 to 5 feet in diameter. It was quite a sight.

Wind tunnel beginnings

2006-01-15T15:44:00.000-05:00

The first mile and a half of today's run felt like a maxed out wind tunnel. Even the typically mellow Schuylkill River, which was brown and swollen with silt from the last few day's deluge, was crowned with wind driven whitecaps. Each step required effort and as I was considering turning around early and packing it in, Ian shouted his salutations. Driven by his example, I continued to the planned turnaround and ran back as the wind eased and the sun warmed my face.

I couldn't help but notice that as I glanced at the other runner's faces today, most, as well as myself, seemed to be simply enduring today's run. In stark contrast was Ian's upbeat smile, which I saw again as I walked back to my car, undoubtedly finishing up some hillwork.

So the end result was a slow and lumbering five, but the effort was solid. I took solace in that on the drive home.

Run with elevation

2006-01-14T16:52:00.000-05:00

Two items to report today, one that may interest my handful of readers, gmaps now has the ability to chart the elevation of your run. The elevation chart was generated from it. Secondly, I bought new running shoes today since mine were getting old. Ended up buying two pair, an Asics and a Brooks, but didn't want to wear them for this afternoon's run because of the rain. It was absolutely pouring last night and earlier this morning, and off and on the rest of the day. Ran the Morris-Merion Road loop this afternoon in a light drizzle and the mid 50s. Just as I was finishing the wind really started to pick up.

No Speed

2006-01-13T09:21:00.000-05:00

Wednesday's night downpour coincided nicely with my planned rest day. And last evening the weather was ideal. Unseasonably warm temperature - in the low 50’s, little wind, falling humidity and a full moon to illuminate the way. An unexpected, last-minute invitation for later in the evening allowed only a short time for a run. Although I had promised that I would not concern myself with speed until March, the “planets had aligned” for short and fast. Too bad my body wasn’t having it.

Headed out to Lawrence Road Park for a tempo run. Hoped to hold the pace for a minimum of 20 minutes, but managed about 15 and a half. Cooled down for a total of 2 and 2/3 mile.

Fun in the sun

2006-01-10T19:49:00.000-05:00

Early release from jury duty resulted in an unexpected free afternoon. Thought about heading up to Bucks County to check off #8, but instead ran some errands that always seem to accumulate. That gave me enough time to get six miles along Kelly Drive in the sun. Counting up the miles as I was running, I realized that seven would give me 40 miles for the week, a new record.

Stretched it to the 3.5 mile turnaround, but on the way back it occurred to me that would include last Tuesday's run. Though I did start last Tuesday's run after 6:30 PM and would be finished with today's run before 6. Ah, the gratuitous gymnastics of the running mind. Still enjoyed today's run in the sun.

4.5 mile - NOT!

2006-01-09T19:45:00.000-05:00

Can't let myself get into the 4.5 mile rut, because that's what many of my unplanned runs end up being. I guess that's what my body craves. Wouldn't it be nice if my body craved 10 or so.

Left work a little sleepy but did not want to let such a warm evening in January go without logging at least a few miles. Planned to do at least 3, hopefully more. Went to my favorite neighborhood for running in the dark, Drexel Hill, which happens to be directly on my way home. It ended up being a run of different moods. Stiff for the first half mile, then felt strong until mile 3, where the lack of sleep seemed to catch up to me. By then I had already pretty much settled on my route and continued until the pre-planned turn. Here my legs wanted to go faster though and my turnover increased without thinking. Had to stop for traffic at mile 4 and the rev left. Garmin had it at 5.13 and gmaps at 5.25. Made sure I tacked a little extra on so I would get over 4.5.

Yo!

2006-01-08T15:13:00.000-05:00

Headed down to South Philly to check off #10 on my places to run list. Found a parking spot at 10th and Christian, so that's where I began. Ran down a side street to 9th then ran south through the Italian Market. It was bustling as usual and I half expected to hear the Rocky theme as I breathed in the smell of cheese, crabs and smoke from pallet burning barrels lit to keep the vendors warm.

Made my way over to 7th street and the flavor changed to Vietnamese shops and restaurants. As I worked my way south, it is evident that 7th street is one of the rattier, er - not one of the nicer numbered streets in South Philly but it is one way heading north and seemed to be the ideal width to allow two sides of parked cars, myself and a northbound vehicle. Detoured to the sidewalks on approaching buses. Although the sidewalk was only several feet away it allowed a slightly different perspective - somewhat more human, as I encountered a variety of people.

I was at Oregon before I knew it, took a left backtracked to Shunk and then headed east to 3rd. Explored a few side streets over the next mile or so, which I don't believe I have fully captured in this gmaps link. It's tough to remember all the names of the side streets. Running on these small streets is sheer joy to me, as somehow you become temporarily part of a close-knit neighborhood.

Ended up running north most of the way up 3rd street, which then somehow turns into 2nd. As I got nearer to Queen Village, the encroachment of gentrification was very evident. Then cut through a totally revamped Southwark homes. Several decades ago when I worked demolition and rehabbed in this area, it had a completely different feeling to it. Let's just say it has improved a little. Made my way back to the car. Garmin has it at 4.4, while gmaps at 4.6, let's split the difference.

Headed over to Tacqueria La Veracruzana, where I downed a sumptious burrito pollo especiale, which mixed wonderfully well with the running endorphin rush. Blissfully rocked all the way home to early Bowie, Pearl Jam and Keane. This is living!

Leisurely loop

2006-01-07T13:50:00.000-05:00

Ran the loop this morning at a leisurely pace. It seems that I have been struggling lately even on shorter runs. Today was not a struggle, I felt good the whole loop and even though it was the pace that I have been struggling with, today's run felt quite leisurely. 8.4 miles in 1:24:33.

Darkness out of town

2006-01-05T22:18:00.000-05:00

K woke up early this morning and as I was lying awake I thought about new places to run. It reminded me that on Tuesday, as I was doing an easy 4.4 miles, seebo was in training mode running the full river loop. Although I didn't know it at the time, he was grinding out another 12 miles this morning as I was planning my day from my warm, cozy bed. Although I will never log the kind of miles or come anywhere close to his pace, I vowed to shake up my comfortable running with longer and more dificult runs.

Since I simply won't run on winter mornings, I headed out to Valley Forge Park after work tonight.

It was dark, there were no streetlights, I had little idea where to go. I saw a car driving into the park, so I followed them. I parked where they parked. I saw three runners waiting for others take off as I was stretching, and I followed them. They had both a flashlight and the huge advantage of doing this before. Me, I hadn't a clue. They were fast. Their forms quickly morphed into the blackness. I followed the macadam path.

No streetlamps and no stars, only a crescent moon lit the way. There were times that it was so dark that I couldn't differentiate between the macadam path, about four feet wide and the grass, so I just followed the yellow line painted down the middle. The path wound past soldier's huts, across a windswept slope, around the National Memorial Arch and into the woods. The intertwining of the decidous branches and the ocassional evergreen canopy cast a dark shadow and shielded the path from even the dim moonlight.

Strike, pushoff, advance. Strike, pushoff, advance. Into the dark. Strike, pushoff, advance. Again and again and again.

Into the blackness.

It was cathartic.

Suddenly a large mammal appeared not 15 feet in front of me. It looked like a Rottweiler.

Breathe...only a deer...I suppose, but it was too dark to know.

The path suddenly ended. I turned around and ran back. A little over six miles in about a hour.

Wishful running

2006-01-04T23:37:00.000-05:00

Absentmindedly leaving my running shoes at home, I could not brave the darkening streets, but instead drove home, laced them up and headed for the safety of Kelly Drive, where getting hit by a car, stumbling on a curb or falling in a pothole is not a concern.

The familiar terrain and lack of obstacles allows the mind a freedom from the immediate surroundings. The boathouses and the river, as well as the repetitive whoosh of headlights whizzing by gradually fade away leaving only the illuminated path ahead. These evening runs can become quite meditative, with the legs' mantra of strike, roll, pushoff, bend and reach - again and again and again, result in an acutely heightened awareness of breathing.

During tonight's 4.5 mile run, I found my mind wandering towards wishful runs. Places, mostly close by, where I most want to run in the coming year. The list is absurdly long, but somewhat doable. I will, however, spare you the monotonous catalog of philly neighborhoods and small Pennsylvania towns that intrigue me, and share only my top ten desired treks. All but one within a several hour drive of my house.

1) Central Park. The running hub of America's principal city.

2) New Orleans. A once in a lifetime experience. Not close by, but not soon forgotten.

3) Along the Potomac River in Great Falls Park, VA. I have fond memories of my short time spent living near there and would love to return and explore.

4) Falls Trail in Ricketts Glen State Park. A bit of paradise I haven't seen in decades.

5) The towns of PA's NE coal region. Fascinating landscapes, challenging topography and intriguing settlements.

6) Inner Harbor, Baltimore. Most interested in exploring the adjacent neighborhoods of Fells Point, Federal Hill, Locust Point and Canton.

7) Asbury Park. Hey Eddie, can you catch us a ride?

8) Delaware Canal State Park. A 60 mile stretch of Bucks County along the Delaware River. Probably between New Hope and Point Pleasant.

9) Appalachian Trail. PA's part includes flat, easy country paths and rocky, precipitous climbs. I just need to choose a section.

10) South Philly. I can't help it, I love densely populated, diverse, incestous urban neighborhoods. Yo!!

Like a lamb

2006-01-04T08:22:00.000-05:00

My running this year came in like a lamb, so it will go out like a lion. Good. Oh, that's March, and it's the weather, not my running. Well, I can hope. After planning but not running on Sunday and Monday, I ran 4.4 miles with the Tuesday night group. After two rainy, cold and windy days, the rain seemed to break just for our run. I love when that happens.

Routine end of year run

2005-12-31T13:11:00.000-05:00

Today's run, like today's blog entry was completely routine. Ran 4.2 miles into Narberth around T & S's house and home. Felt sluggish at first, but was feeling better by the time I got home. Wish I had something profound to say for the end of the year, but I don't.

Happy New Year Everybody and may your year be happy, prosperous and filled with good runs.

Mixed hoods of Haddington

2005-12-30T13:19:00.001-05:00

I took the last two days off from running because my oldest grandson R was staying with us. Took today off from work and spent most of the morning just goofing with R, taking turns chasing each other with the remote controlled cars, playing swords with the empty holiday wrapping rolls and being downright silly. Got out for a run just before noon and decided to explore Haddington, a not very well known neighborhood not far from my house.

When I left for my run, I had planned to think about the highlights of the year in terms of running and what my goals are for next year. Ended up spending all of the run observing the people, the streets and the neighborhood I was running in. My exploratory runs through urban settings are endlessly more interesting to me than anywhere else. I have, to the best of my ability, recreated my loop here. My garmin, which read 5.76 miles, dropped its signal on at least three occasions but sueandpaul say just over 6, so I will go with that. The streets were surprisingly active with pedestrians even though temperatures were hovering below 50 degrees.

Minority neighborhoods so often become monolithic in the eyes of our larger society and the landscape's variety was what struck me. Starched, well-kept, tree-lined blocks slowly morphed into worn and tired streets the closer I got to Market and to 52nd streets, the two main commercial streets of West Philly. It was good to see privately funded housing renovation spreading to the nicer parts of Haddington bordering Overbrook. It was also hearteningly to hear "it's a great day for a run" from a young mother walking down the street. To which I responded, "Yes it's beautiful. Have a Happy New Year." Heard her son, maybe four or five years old or so saying, "Look, I can run faster than you.", then turning around and see that, in fact, he did overtake me.

In terms of this year's running highlights, I want to preface it that my perspective on running took a significant shift during the summer this year. I have become much less focused on my racing times, and more interested in enhancing the quality of my runs. It's a conscious decision to improve the quality and enjoyment of my life through running. That includes running with other people, meeting new running partners, exploring unfamiliar territory, developing a training regimen that keeps me healthy and running, and improving my overall health.

So my highlights of this year are very different than I would have expected. They are in no particular order, consisently running with two running groups, my 12 mile run along Atlantic City's boardwalk, the running blogging community, the Shut Up and Run 5k and the Firecracker 5k, the joy I sometimes feel when running and direcly after, and especially my discovery runs.

My goals for this coming year are an extension and an enhancement of these highlights. First and foremost, to do as many discovery runs as I can, exploring new vistas. I simply get pulled along with the desire to see new terrain, it is often sheer joy. Two, to stay healthy and out there running. To further integrate myself into the running community. And to do both the Broad Street and the Philadelphia Distance Run this year.

Tuesday night routine

2005-12-28T07:54:00.000-05:00

Ran 4.3 miles with the Philly Runners last night. Struggled to keep up a reasonable pace. Also had a wicked cramp in my hamstring last night when I got up to go to bed that persisted for a good half hour and would not go away until I drank Gatorade. I guess my body is resisting the return to regular running. It has been four runs in five days. Over the prior month I probably averaged closer to two runs a week. The holiday food and added weight may also have something to do with my struggles.

Mentally though I am fully back in the swing. I look forward to getting out there as often as I can. I think the prevailing wisdom of having some down time from running each year is as much mental as it is physical. Both my mood and my overall energy level have perked up considerably.

Holiday treats run

2005-12-26T22:12:00.000-05:00

Ran 4.5 miles along Kelly Drive this afternoon. I had hoped to run earlier, but had forgotten to charge my new gift Santa brought, a Garmin Forerunner. I know hand held GPS has been around for awhile, but sometimes technology sort of blows my mind. I found that the overall distance and the quarter mile splits it calculated were pretty close to the markings along the drive. Overall, about 30 meters difference, about what the accuracy of the model is supposed to be. Found that the pace bounced around a little more than I expected, and it seemed that the pace readings tended to be slower than the final distance and time recorded. But otherwise, I was pleased with my new toy.

Haven't loaded the software on my computer yet, but will probably do that sometime this week. Nor did I use the heart rate monitor today. Plan to use that tomorrow night on my run. I haven't yet decided how scientifically I am going to approach my training for the early part of next year. Would definitely like to maximize the health benefits and, of course, the racing outcome, of my running. But on the other hand, I need to keep my running as something I look forward to and enjoy most of the time, without it becoming too much of a chore.

Today also marked the day that I am going to start in earnest to consume fewer treats. I have watched my weight creep up over the last several months, due to somewhat sporadic running, but in large part to eating too many treats. Decided to enjoy Christmas in all its splendor, including a wonderful beef tenderloin and ham dinner last night at T & S's house. Now it's back to healthier eating.

Quiet streets of Wynnefield

2005-12-24T11:15:00.001-05:00

Went out this morning for a short run through the quiet streets of Wynnefield. I was surprised to see there were as many people on the streets, walking and talking, as were driving. All in all, it was remarkably laid back and peaceful; as was the run.

A different scene probably awaits me as I now venture out to buy food for our feast of the seven fishes tonight. I have Nat King Cole's "A Christmas Song" cd to keep me centered and calm as I brave the strip shopping centers in Wynnewood.