Easy Run - Rougher Near Term

I did a nice easy 6 miles today. The weather was warmer than it has been for a while. But, to be honest, I could have cross country skied out there today. It wasn't too icy though, so I again managed to stay upright.

This was an easy week. The miles start to pick up again next week. And on that note:

Tomorrow starts the rough part of my Paris Marathon preps. I'll be gone for a few days this week, and it only gets worse from here until March. I'll have to make a large effort to get the miles in.

On another note, you'll soon be reading in these pages how I've gotten hopelessly lost while out running. I've taken to just running on the trails that suit me at the moment. Today I ended up fording a mostly fozen stream, before climbing a snow crusted, pathless hill to find another trail to run on. Much fun.

On the subject of ice

As proof that ice is not necessary for a good slip and fall, you only really need to watch the first 20 seconds or so.



(H/T to Minken)

Recovery Run Today.

It was another cold day here in Germany. But I hornswaggled a co-worker into a 5 miler at lunch. It was a good run, just not exactly perfect.

-Whenever I run with someone, I pick the pace up. Even though we both tried to control the pace and keep it slow we failed. We ended up at about 9:50 /mile which was 20 seconds per mile faster than desired. The really sad part is that we knew we were going faster than we wanted. We checked several times. And while it's great having an instantaneous pace on your watch, and calculating rough average pace in your head, it's another thing altogether to control that pace. Still, I was armed with the information, so the problem is in my head, not with any bit of kit.

-It's been cold here for a while. I can't remember the last time the temperature was above freezing for any length of time. So today, when it finally started to snow (it's been in the forecast for weeks, but never actually occurred) the light dusting nicely covered up the icy patches. There were a couple of instances of slippy-slidey, but neither of us bought it.

-I got some good mental satisfaction from the run today. Not necessarily because of quality, but mostly because the two of us went outside for a run, while so many others decided to stay in because of the weather. That probably says something about me.

-It's definitely January. The gym locker room was packed. (Another good reason to run outside.)

-The next two months will be telling regarding my dedication to the Paris Marathon. I backed out of a personal mental conception of running the Dublin Marathon last fall because I didn't think my work schedule was going to permit the necessary training. I felt pretty weak for doing so after the fact. Hence, I made an open, public and financial commitment to run Paris this spring. Now, of course the work schedule is miserable-far worse than last fall. I have at least three and possibly four trips between now and the end of February. I'm going to need to remain flexible and get the long runs and quality tempo sessions I need or I'm going to be in trouble come April. Because I'm going to Paris.

-Next time I say I slipped and fell, if I can't caveat it with something along the lines of 'even though I put screws in my shoes' I'm going to feel stupid.

Morning Run.

Really need to put those screws in my shoes...

Ran past some reservoirs this morning. One of which was bone dry. But the two next to it were pretty full. I'm guessing it's some sort of flood control measure? Or maybe maintenance on the pumping system? Goodness knows we've had enough rain/ snow to put water in them.

Scared the bejeebers out of a doe. Poor thing, kept running down the path I was on to get away from me.

It was cold: 20F when I left. Not much better now, but morning is the only time to get a long run in w/o having it take over your entire day. I must not be the only one who thinks so, despite the weather, I saw another 9 runners out this morning. That plus the deer, plus two Polizei out on foot patrol with MP5s. Not that many dog walkers out this morning though, only 4. There are usually many more of them out and about.

Odd things weather can do. I left the house with about 24 oz of water. I barely touched it. Maybe I was a little better hydrated to begin the run, but I suspect the weather. In the final phases of my workup for the Stuttgart half last June, I was putting down over 24 oz of water on runs of about the same distance. During the race itself (which was unseasonably hot) I did all my water bottles, plus just about every hydration point except the first.

Winter Solution?

Thanks to the LW for providing me the link to the screw shoe. What a clever idea. Once the snow and ice come back around here, I'm going to give this a try. Maybe it will solve my falling down problem. And I appreciate your thanks for skipping the obvious puns.

(H/T to EDRW)

Silly Man. (again)

I went out today to inaugurate the 'official' training period for the Paris Marathon. It was scheduled to be 3 miles at 10:10 and I just couldn't bring myself to do that. I went out with a co-worker and we did 5 at about 9:15 instead.

Overall, it was a good run, until we ran into the woman and her dogs. We were running two abreast on a decently wide (yet snow and ice covered) paved trail. She was on our right with one dog, and the other dog over on the left. There was also an older couple about 5m behind her, also on the right.

Being a rational beast, my co-worker took early and decisive action and fell in behind me on the left of the trail. Which, of course meant that the woman took her one dog over to join the other on the left. Right in our way. I'm sure this is some German custom about only passing port-to-port.

So, this required us to jump back over to the right. At this point my foot slipped on the ice, causing me to crash down on my left hip, knee and of course, wrist. This despite the fact that on the way out (this was the return leg of an out-and-back) I made specific note of how icy this area was. And how I really wasn't looking forward to running down this slope with all the ice. And how if I did slip, the one thing I really didn't want to do was to try to catch my whole body weight with my hand. But, yes, that's exactly what I tried to do.

So, my wrist which was just about 100% from Thanksgiving. Is now sore again. Joy.

Let's just hope this isn't a bad omen for the whole marathon experience. Which, thanks to the vagaries of U.S. Military medicine, I'm still not medically cleared to run. But the doc specifically said not to stop what I was already doing. So, to me that means I'm still cleared to 13.

Winter Wonderland

I decided to ride into work on Friday. Mostly because I could. And I thought it would be fun. The official total was 17 inches for the week, but there wasn't more than about 5 inches on the ground.

Since I ride on trails, not roads, it wasn't clear. There was plenty of snow, just a bit of ice and pretty much no one. And it was quiet. Like I was in the middle of nowhere. Couldn't even hear the autobahn although I was less than 100m from it on numerous occasions.

Back tire sliding all over. Barely needed a light because the snow made everything so bright. My speed was no where near normal, but that was all part of the fun. I ended up walking up a few of hills, because I just couldn't keep traction on my back tire, and once I stopped I couldn't get going again. I also didn't really trust the brakes on the big down hills.

When I got home, there was about 2-3 inches of mud, snow and ice all over the bike. Great fun.

Post Turkey Day Recovery

As those of you who read the better half's blog know, we went to the mountains for Turkey day with friends.What she might not have let on is that we went there with one of them.
So we had a great Turkey day dinner. Lovely desserts. Lots of fun with the kids (sledding, games, etc).

Tangent

Unlike most kids, our LM doesn't like things that go 'fast'. He's a bit of a scaredy cat. So, when we went sledding he wanted no part of going down the hill. Even when his friend went down. Even wen Daddy went down. He much preferred the one-horse-open variety of sledding. I'll give you three guesses who the horse was.

End Tangent

So, the day after thanksgiving, we decided to go for a run. Now mind you. It was cold. And snowy. So when we headed out at 8:30 it was an adventure. The temperature was about 2C. We headed out down the road, and turned off onto a foot path/bike path combination. It was covered in a combination of snow and slush.

Soon, it turned off into the woods. Where the path became just that: a single track path. Covered with snow and ice. It got so rough that we ended up walking for about 25m because we just couldn't get any traction while running up hill. Just too icy.

That was only the beginning of the fun though. Going down hill was even better. Slightly better trail conditions, but not much. And of course, since we were going down hill, I ended up on my derriere at one point. No serious injuries, just a sore wrist and bruised ego.

Still, it was a good run (except for the fact that he ran me into the ground going up hill). We made it back after an almost 4 mile run and all the moisture that had been wicked away from our skin onto the outer layer of clothing had turned to frost. Very cool look.

Kit Review

Garmin has gone and updated Garmin Connect again. I'm getting more and more satisfied with what they're doing there. Check out this new feature. It plots speed against elevation and steps through your workout together as it does so.

Race Report

So, I woke up early this morning to do another half-marathon. This was a memorial run for troops killed in the wars in Afghanistan and Iraq.

Short Aside

Unlike the Stuttgart Half Marathon, I really didn't do any specific training for this one. Since that race was less than a month ago I just repeated the last 2 weeks of my program for that. I'd read something online about trying that method which put my mind at ease a bit. They also offered a simultaneous 5k. I'm glad I opted for the half marathon though.

End Aside

This all sounded like a good plan until they published the route about a week ago. Now, for your education, the Stuttgart Half Marathon was run through the streets of the city of Stuttgart, in a valley. So while there were some hills, it was mostly flat. For your viewing pleasure, the height profile of the Stuttgart Half Marathon:

Now, there are no height markers on that one, but the starting elevation was 218 meters, and the max elevation was somewhere near the 10th km and was about 258 meters.

The toughest parts of that race were the numbers and the heat. (See the post for details.)

Below is the elevation profile of the race from this morning. You'll note the slight difference.

Yeah, it was pretty miserable. I knew I was in for it right from the start. We started off on cobblestone (normal for around here), then shifted quickly to a dirt fire road, which quickly began a precipitous descent and transitioned into a rocky, muddy, rooty slope. Two immediate thoughts:

1. I wish I'd worn my trail running shoes. (Wait, I don't own trail running shoes!)
2. This is going TO SUCK on the way back. (It was an out and back course.)

And yes, it did suck on the way back.

My goal was to beat the Stuttgart time. Aside from the course I figured I had a few things going for me:

• I'd done a good, longish speed work session recently. Over 8 miles at the pace I wanted to run the half at. I hadn't done that before the Stuttgart half.
• Numbers. Stuttgart had well over 15,000. This one had about 80.
• Weather. Over 30C for Stuttgart, about 15-20C for this one.

So I went out with the intent of trying, despite the hills, to beat my time from Stuttgart. I pushed pretty hard, especially on the climbs, then tried to recover as much as possible on the down hills. It seemed to work pretty well.

Until I got back to that muddy hill of despair. I didn't get passed going up, mostly b/c everyone else was just as beat (even the 5k runners who ended up mixed in with us towards the end, and must have helped me sub-consciously push the pace). It was a case running-gate, walking-pace. But I figured I could pick it up again at the top. Fat chance. I got to the top, with less than 1km to go, and I just couldn't pick it up. It was just like my nemesis from my lunch time runs.

Overall results were good. Better than I expected. I beat my previous best by over 7 minutes! Very happy. Slept most of the afternoon.

Stuttgart Half Marathon

The observant among you may have noticed the added Personal Record in the left column. It's not hard to record a new PR when it's your first race at the distance!

Looking back at previous posts, you may also realize that 2:03:18 isn't quite the time I was hoping for. Honestly, as the race went, I'm quite happy with it. It was a lot of fun, and very crowded (well over 15,000 runners). Complete with samba bands, cheerleaders (yes, German cheerleaders I'm not kidding). But I get ahead of myself.

We left the house and took the train which was fine, except as we got closer and closer to the start the train got more and more crowded. While the race wasn't as big as last year's Marine Corps Marathon, unlike the DC Metro the Stuttgart transit system didn't throw on any extra trains...just the normal Sunday schedule (i.e. one every 30 minutes).

Once we got there things were fine. We made our way to the starting area and had quite a bit of time. More than we expected, since we planned (conservatively of course) to get there 30-45 minutes early. We just didn't expect the 45 minute delay in the start time. It worked out alright though, b/c the LM got to watch the hand bikes warming up (the picture is of a rider getting his medal but you get the idea.) The thing that worried me, was that as we were standing there waiting to start, it just kept getting hotter and hotter.


Herein was the big problem with the day. Heat. All of my long training runs had been done in the morning. Usually completed by 10:00. The race was scheduled to start at 9:00, so I should have been done by about 11:00. But add in the 45 minute delay... That and the average temperature for the past few weeks has been hovering about 17C/63F Yesterday the temperature was about 32C/90F. This created some serious problems

Tangent

One of my co-workers today uttered the following words while talking about his mountain bike race and my half marathon this weekend:"All those super thin people had a lot of trouble, but you and me, we've got nothing to worry about!" (This from a guy who is going to ride the Trans-Alp mountain bike race later this summer, so I didn't feel too bad.)

End Tangent

Because it was hot, and I really didn't feel acclimated, I didn't push it. And I'm glad I didn't. There were a lot of people having a lot of trouble. This was most evident in the later miles of the race. Going up a slight hill about km 15 or so, I had the runner in front of me start weaving all over the course (right into the arms of a fireman). Then, most disturbingly in the 19th km, I heard yelling up ahead. In a small alley way off the side of the course I caught a glimpse of a runner-a man-with blood dripping down his knees, screaming in agony, thrashing about on the ground being restrained by several medical workers and race stewards. Yeah, great weather.

I must say though, the people of Stuttgart were just great. Lots of support along the way, music, cheerleaders, a couple of drunk guys dancing about... But most importantly, quite a few of them (and some firefighters manning the routes in their trucks as well) took it upon themselves to spray down runners as we went by. Much appreciated!

The above water sprays were especially appreciated because the actual race water stations were pretty uncoordinated. Things pretty much came to a stop as soon as you approached one. Which slowed everything down. A lot. This was probably the low point of organization for the run, which was really unfortunate. I was just glad I had my belt on.

As for the sights and sounds. I'll leave you this link to the LW's blog. She's covered most of the highlights. Just let me add, she didn't see the post race showers! To be blunt, there's not a lot of modesty to the German character. Basically open air showers, with a little screen separating the men from the women. But of course, the men's showers were open to just about anyone. (The ankle deep water in the showers themselves was just an added bonus!)


Overall, my griping aside, it was a great time.

- - - - - - -

Kit review:
Amphipod belt: good, no irritation, I wore 3x 8 oz bottles (probably should have worn 4) and the pouch with Jelly Belly Sport beans.
New UA running shirt: I'd worn it a couple of times over the past few weeks and it was great. No irritations at all
UA shorts: this is the first problem I've had with them, even though I've worn them numerous times (long runs included) I had some chaffing issues. (The link is to the newer version of the shorts I was wearing.) I've got to think the chaffing was made worse by the heat, humidity and the fact that I was continually doused in water and/or sweat.

Doggie Paddle

(Thanks for the title LW)

There's been a lot of rain here lately. Well, there's always a lot of rain here.
Today on my lunch run, I ended up in the middle of it, literally.

I passed the small parking lot with the amorous couple and noticed the beginnings of a puddle. No trouble, I figured, I'll stay toward the shoulder. Which worked well, until the puddle spread to the shoulder. So up I went onto the curb. Which worked well until I had to decide, thanks to my balance, whether to risk a twisted ankle or suck up the wet shoe. (Did I mention this is just where the local sewage treatment plant discharges into the stream?) Well, needless to say, I had a wet foot. But only one, which I figured was okay. A decent small sacrifice.

Until I fully rounded the corner, and saw that the puddle was in reality a small flood, completely covering the road, curb shoulders, right up to the hill side.

The only bright spots here:

• I didn't get my other foot wet as I turned around to go back, and
• I got a chuckle from the amorous lady who disengaged from her beau long enough to laugh at me.

So, all was well. I continued my run with my one moderately wet foot. I was trying a new route. An out an back that would take me half way home. I'd done the other half a couple of weeks ago during the weekend. The goal being to scout the route to support future bicycling to work.

Well when I say well, I mean almost well. I had a run in with a dog.

A young girl of about 13 was out walking her dog. A big happy looking guy about the size of a large border collie. Not on a leash of course. As I ran by, he trotted out to follow me with a big ol' doggie grin on his face.

While he looked friendly enough, I really didn't want to push him. So I slowed down to a slow jog (compared to the scorching pace I had been maintaining of course). And he just kept pace with me, big doggie grin and all.

So I stopped. All this time, the girl is calling her dog: "Fido, Fido, Komm!" to no avail. Eventually, she broke out the dog whistle. And the dog turned and faced her, then turned and faced me with a big "Will you let me run with you" look on his face. (Or at least that's how I interpreted it. Maybe it was German dog for "One more step and you're mine!") I think what really saved me was another runner coming from the other direction. She distracted him enough for me to slowly jog off.

Now, for some reason, I brought my drink bottle with me today. Not that it was that hot. But I guess, I could have used that to give the dog a big squirt in the face if it came down to it. That would I'm sure have either solved the problem or pissed the ever-living bejeezes out of him. Needless to say, after I was a good way clear, I gave the bottle a good test squeeze and it produced a nice solid stream of water. Would it have worked? I'm glad I didn't have to find out.

I've only had one other "run-in" with a dog while running. Back in England while running with a friend we were "threatened" by a dog. Right on one of the waterfront cycle/walking paths in Portsmouth's Northend. It was a real mean sounding thing, baring it's teeth, growling, sneering, drooling. All 10 pounds of it. I think a swift kick would have sent it spinning into the muddy low tide water.

I discussed this with the LW when I got home. We decided for 'grab the throat and choke' over 'gouge the eyes' when in extremis with a dog.

Treadmills

So the weather today was just like yesterday, only snowing and colder. So I elected to run on a nearby treadmill. It ended up being a good idea as the snow just kept getting stronger.

I don't particularly care for treadmills too much. I just think it's kind of boring. I also have a problem with them. And not just because the one I was on seemed to half-stall every 5 minutes or so, kind of a stutter-step, nothing too terribly serious. My real problem with them is psychological. I always end up running too hard and too long. I went out to do about 30 minutes and just get a little exercise. I ended up with a 45 minute run, doing pyramids at up to a 6 minute mile pace for a couple of minutes here and there.

I think I fall prey to the fact that you can very exactly control your pace, and I just feel I have to. So tomorrow, I'm going to run outside, or I will very seriously, honestly NOT push my self on the treadmill.

Oh. Do you?

This is a response to my favorite blogger (besides Culinary Cowgirl) in the whole wide world. Blunoz recently related how much he loves and misses winter. Having just finished a nice tempo run here in Washington, DC I wanted to make sure Blunoz realized what 'winter' really is. Please note the following facts. The current weather at Blunoz' house is as follows: Mostly Cloudy, 73F (feels like 83F). This is the weather here: Mostly cloudy, 37F (feels like 26F).

So, while Blunoz was probably out today in shorts and a t-shirt, I ran in the following:

• tights
• nylon trousers to block the wind
• a long sleeved shirt
• a second long sleeved shirt
• a warm jacket
• a wind-breaking vest
• a watch cap
• gloves

and it was still a bit chilly. The wind was coming off the starboard quarter on the way back in and it was a bit brisk. But still, it was a nice run and I'm glad I did it.

TAKE THAT BLUNOZ!

Goals

This is in partial response to Sagey's comment(s) to my last post. I have been running, just not writing about it every time. Just look to see why. I've taken to tracking my running on line using the on line training log offered by Runner's World.com. I've been doing this for a while, I just haven't been advertising it. The early runs aren't necessarily complete, but they are all I could rescue from my old method of tracking runs.

As you can see if you look, there's a glaring hole from mid-August through mid-September. This is what happens when you move. So I've tried to get back into the running again. I think I've done a reasonably good job over the past week.

There were a couple of things to get over. I forgot my watch (as mentioned in an earlier post). That wasn't too hard to overcome, and the lovely wife has sent ti to me, which I really appreciate. The bigger difference is the weather. Having just moved from England, this has been a huge change. England had a really wet summer this year. The temperature usually averaged at most about 24 of 25 (that's about 75F for those who don't do C) at the time of day I was running. When I got here to DC it was a touch warmer. About 32 (90F) the first day. It took a bit of getting used to to run in that weather. I think I've gotten over it though. I ran last night and it was 30 (87F) and I didn't think it was that hot. I guess that's a good sign.

I've managed to start working some different speeds back into my work 0uts as well. This is a good thing as I do have another goal to look forward to: The Marine Corps Marathon 10k. I had some initial intentions to try the Marathon. If, however, you look at the work I was able to put in during the summer, this would have been a huge mistake. I've never done a marathon before, and I think to try one without a real training plan would have been a bad idea. So I'm going to do the 10k, and for a good cause. The marathon will have to wait.