running running running

2005.6.11

2.5 ; the 1 mile road and then back up the hill. feel plenty good -- even though i never eat. humid.

2005.6.9

4+ miles, including up the hill. ridiculously hot and humid. i've also been walking with belle about 3.5 miles a day. that's good.

2005.6.8

1+ mile. i was on my way to the gym ; bekah drove by in the car, saw me ; that put an end to that.

2005.6.7

3.1+ ; no watch ; 180 strides beyond the 1 mile road, then back & up the hill. pretty chill ; felt pretty strong ; trying to work the pilates stuff into my stride: felt pretty healthy, actually ; humid as anything.

2005.6.5

3.1+ ; no watch ; went up the hill coming back from the 1 mile road -- pretty quick. that was harsh: c'ville is going to be harsh at first ; first mile was pretty quick, too ; end was, ah, leisurely ; good run, though.

2005.5.31

2.8 or so miles ; no watch ; went up the hill coming back from the 1 mile road ; pretty slow in general.

2005.5.29

3.5 or so miles ; great feeling run ; solid pace.

2005.5.25

3.1 on the treadmill ; 1% incline ; 7.6 for half-mile ; then 7.7 ; then 7.8 then 10.0 ; then 7.9 ; then 8.0 [for the last 0.6 miles].

2005.5.22

2|3 road ; no watch ; probably about 41:00.

2005.5.20

2|3 road ; no watch ; probably about 41:00.

2005.05.12

the other day [maybe a week ago] i ran just a couple miles. i think the time was 15:00, with spot on splits.

today, 2|3 road. maybe the longest run since the marathon? [lame.] felt not so bad. 20:00 out; 21:00 in. pollen from hell. all's well now except squishy knee. hernia thing not so bad.

2005.04.13

same as 04.11 -- 7:24 to the mile road; turned around at 11:20 -- only this time i ran those four minutes a bit faster [probably at the same rate]. then i made it back at 22:34 -- i.e., a little faster still. good feeling run. some weird ass hernia pain, sadly. but not too bad.

2005.04.11

birthday run. boy oh boy am i out of shape. not exactly a gazelle at the moment. 7:24 to the mile road; then slowing. turned around at 11:20. back at 23:10 [slowed]. wicked good to be outside, though. some hernia or whatever pain. maybe i should go back on my meds. we'll see.

2005.03.xx

one or more treadmill runs, including some lickety split speedwork. nothing to write home about, though...

2005.01.24

damn, it's been a few whiles, eh? that's okay. good rest. dissertation moving forward. anyway. treadmill. potpourri sort of run. 1% to 2% variable. walking to stopped [drinking water] to 12 mph variable. mostly 7:30 to 8:00 pace; but a half mile at 2% and 6:00 pace. that was pretty killah! that is to say, painful. but it was good to be back. felt good. i'm just a bit sore today. oh yeah: 4 miles in 30:40; chased with a couple minutes on the bike.

2004.11.16

3 miles on the treadmill, then some walking, then some walking at a 5% incline, then some running at a 5% incline. 3.5 miles total. i warmed up with one 8:00 mile. i ran the next two miles at a 6:00 pace [1% incline]. i've never done that before. mike told me about it. [i think this is called a cooper's test.] i could run that faster; or i could run at that pace for longer. i didn't know that -- i haven't tested for such things during my training. i need a coach type person. i have a lot of questions.

2004.11.14

little 4 mile run on the treadmill. 8:00 miles and faster -- including a 5:00 quarter. it felt good to be running again. no pain.

2004.11.07

new york city marathon. woah. one of the best experiences of my life thus far. please see here for a long-winded description.

2004.11.03

4 miles on the treadmill: 1 at 8:00, 3 at 7:30 or sub-7:30. i'm writing this on 11.10 -- can't remember everything about this run. i think the first half mile was i.t. terrifying [threatening -- no severe pain]; then it chilled out. but the days following were very scary -- painful and sucky. made me beyond anxious about the marathon.

2004.11.02

4 miles on the treadmill, chased with five minutes on the bike. lots of stretching. ran at 7.5 for three miles and 7.6 for one. 2% incline. knee[s] felt a little squishy, but no i.t. problems. actually, maybe some tightness -- it's hard to tell what's your mind and what's reality when you're being so focused on it. but basically totally fine. felt good. less afear'd than i have been.

2004.10.31

[& 10.30 & 10.29] icing & stretching & ibu.. mild, occasional pain -- inflammation in i.t. band. tightness. no acute pain.

2004.10.28

a gym workout. 16 minutes biking [quads really feeling it!]; then stretching; then about 2.5 miles on the treadmill. pace was varied between 6:45 with incline conversion [why, ted, why?] to 7:34 with incline conversion. but these are more like 6:59 to 8:00 in terms of cadence -- we're just talking work, i guess. but i ran a fair bit at 7:00 no matter how you slice it. it's good, in general, that my body has sort of forgotten how to run slower than 7:30. that's only happened in the past six weeks or so. i can totally see running a marathon in 6:30 miles in the future. improvement just happens. that's very exciting and gratifying.

it's 10.29. i'm taking today off. i may or may not run tomorrow.

2004.10.27

the thing governing the next [that is, 'above'] n entries is i.t. band pain. it started after the tempo run [or the day after]. on this [10.27] day, i did the 2|3 road in 39:30. especially on the way back, my i.t. band [left side] was tight. i saw how the tilt of the path [slanted down toward the left] was doubleplus ungood. i saw also that i could run in such a way as to pronate more, and that that was helpful in relieving the tightness. so the i.t. band injury is negotiable -- at least at the 5 mile distance. [i.e., oh crap.]

2004.10.24

3 mile run at an 8:00 pace. that feels good! [non-existent.] now, it's 10.26 as i write. sadly, my knee [left] has been giving me some trouble. i'm on a train to new york now -- have to sit on a train a lot today; and i've got my heavy duty leg brace on. i did nothing yesterday [but mow the lawn and stretch]. i have a feeling my chair in my studio makes for bad knee stuff. i'll have to check that -- as i work over the next five or six days on my music! anyway. tonight [game three of the world series] i'll either do nothing or bike only or bike mostly and a little run on the treadmill.

2004.10.23

8 mile run, to the 4 mile bench and back. 28:55 out; 57:04.1 total. that works out to a 7:08 mile. but i did turn it on somewhat from the bridge back home [the 1:30 bridge] back. [sic.] so that was done in a minute or less. left knee a little tight; but basically every body thing feeling good. breathed 2 for 2 at the end; everything else slower. i.e., i think i could run the whole thing at this pace. nathan's visiting: good. he'd run but he's sick.

2004.10.21

3+ mile run along the canal. 7:30 miles. a little sore; nothing too bad. glad i didn't have to run more, though!

2004.10.20

23.2+ run along the canal. divided into 9, 8, 6.2+. i decided to run 23 because it's a fibonacci number. [why do i think that when so clearly it's not?] stopped twice at home to stretch, drink and eat gu; also stopped twice to pee in the woods. total time stopped was about 7 minutes. also ran quite slowly for a stretch during the last mile lest i force a spooked deer into traffic. total time for run was 3:01:36. it breaks down like this: 7:14 [first mile]; 29:59 [4 mile bench]; 34:00 [point where i turned around]; 1:08:22 [back home]; left at 1:11:12; 1:18:28 [mile mark]; 1:41:43 [4 mile bench]; 2:11:43 [home]; left at 2:14:43; 2:34:10 [2|3 road]; 2:37:40 [point where i turned around]; 2:53:30 [?] [mile mark]; 3:01:36. had plenty of juice left in me -- was running the last mile at 7:15 or better till the deer.

had eaten much pasta and bread the night before [it's 10.21 as i write]. that morning had a 50g protein protein shake, two bananas, a thing of gu, almost a liter of gatorade -- and that's about it! was sufficiently hydrated. had had half a litre of jo', too. also had two things of gu during the run, as i say. never hit a wall, never bonked. did have some tunnel vision stuff, but that was more like a high than a collapse. heart fine. never went to 2-2 breathing.

hip pain in both hips -- especially right. some knee pain & tightening, but you know what: not so bad! it was worst about mile 17; i stretched it out for about one minute and it didn't even trouble me again. i also practiced running in strange, live stretching sorts of ways. but, basically, my legs felt very, very strong. they didn't even hurt, really -- nor did they later. i did do some nice stretching, though, after -- yoga type stretching. bekah tutored me as we watched the red sox pummel the wretched yankees. [kleenex: the official snuffle and pout fixer-upper of alex rodriguez, mercenary boob.]

anyway, unless something bad happens, i should be able to run the marathon in 7:30 miles or better. that's good enough for me, for my first one.

2004.10.18

nice little 6.25 mile or so run along the canal. about a 7:20 mile out & a 7:30 or 7:35 mile in. total time 46.30. left knee a little, um, aqueous; but fine now. i was a little under-nourished. by the way: hip pain of yore about zero now. oh, also, got heart palpitations today. so here's my new theory: both this time and last week, heart palpitations followed speedwork day. also, i definitely had both jo' and mate today; i think i did last time, too. yo, ted: don't do that. tomorrow i rest; wednesday go long [21 or 22]. then no long runs till the marathon.

2004.10.17

[yesterday was a random day off -- in part because my legs just felt like a bad kind of tired.] 6.25 or so mile run along the canal. speedwork: 5 half miles [one more like 2/3] at 5:15 to 6:00 pace. recovered between [wicked slow]. began and ended jogging. first one was 2:37 [brought me into the first real road at 6:37]. pretty nice. not tired or anything. it's cold out there, though. dark by the end. a blue heron squawked prolongedly as i ran by. love that sound out of such a halus looking being. anyway. total time was 48:30.

2004.10.15

6.1 mile treadmill run at 2%. just under 46:00. mostly at 7.8; a quarter mile at 10.0; the last 1.2 miles cranking up by .1 mph every .1 mile. chased with 4 minutes on the bike.

2004.10.13

to the 2|3 road in 19:30, back to the 1st real road [31:40]. then took a right up the hill. i began to get heart palpitations -- nothing too serious; but they continued for a minute plus, so i stopped [at 34:30 or so] and walked for 1/4 mile. [i had opened it up for 100 yards or so running back along the canal.] then i ran home. i'm totally fine now.

2004.10.12

amazing run: 1/2 marathon. divided into 8 & 5 mile sections with 30 seconds rest [gatorade] between. 7:04 to first real road; 19:20 to 2|3 road; 26:30 to RR bridge; 28:30 to 4 mile bench; 57:05 home. [concentrating on quickening cadence -- which, sadly [?], wants to settle in at 82. pro'ly got it up to around 84.] then 1:17:20 to 2|3 road; 1:36:20 home [38:45 for 5.25]. then ran till 1:37:30 just to be sure i had the distance. [i.e., isn't 57:05 suspiciously quick for 8 miles?] if sustainable, that would give me a 3:15 marathon -- totally groovy. probably too groovy.

i'd taken 2 ibu before. and stretched for about 30 minutes [i don't think i've ever been so good about that.] i had some right hip pain -- but i think it's on its way out. my left knee did get a little tight, but i think i was able to run it out. my right nipple, however, was profoundly unhappy. forgot vaseline or bandaids. frigging won't next time.

2004.10.11

[no running yesterday because eric is visiting.] speed work. the whole workout was 46:30 or so. about six miles, give or take. a mile sort of jogging; then fast & recover. i did four 3:00+ bits. probably half miles. doesn't really matter. felt pretty good. no -- actually some problems in my right hip. but that was just a weird stretching or sleep thing, i think. feels okay now -- after stretching and ibu.

2004.10.09

8.0 mile run along the canal in 59:00 [then ran for another minute just to be safe]. [actually stopped the watch on exactly 1:00.00.] 30:00 out -- to the bench. i was running 7:30 miles. it was good. i think i'm so cool; then ray tells me he ran 20 5:30 miles. 5:30 was their 'training pace'. he ran a 4:10 mile. that's insane. of course i did smoke camel straights and luckys for ten years.

2004.10.07

6.1 tempo run on the treadmill. all of it was 8.0 at 2% except mile 1.8 to 2.0 that was run at 10.0. it was a tough but good run. listened to homogenic. yum. chased it with bike for 3:30. not preceded by the best nutrition [though not bad]. left quad interior [by the knee] a little sad. one other thing: i had some pretty tricky heart palpitations along the canal the other day. [i only say this because i know bekah doesn't read this.] i think ping pong exacerbates the condition. i should get health insurance.

2004.10.05

4+ miles [4.5?] along the canal. to the bench [15:55] and back -- total time 31:27.9 [that'd be about exactly a 7:00 mile]. good. today [10.6] i'm a little sore; mostly from 10.4, pro'ly.

2004.10.04

yo yo yo 1998 time to make some money. 16 miles on the treadmill at 1% in 2:07:46. two little breaks to drink [and stretch just a little. legs a little tired, actually. but knees pretty damn okay! i ran 2 quarters at 8.6 in mile 15. pretty fine. not prepared by the best nutrition. but felt okay, man. makes me realize just how friggin' fast is jessiah, though.

2004.10.02

yesterday, 5.5 miles on the treadmill at 2% at between 7.5 and 8.6. & today, along the canal -- 16:00 out, 15:40 in [4 miles].

2004.09.30

6+ run along the canal. 47:34 [24:00 out]. on the way back i was behind by about a minute at the 2|3 road bench after bonking at the halfway point. [i was basically jogging.] i did a 1/2 mile at 6:50 or so; recovered; then 3/4 mile at 6:30. also opened it up for a couple hundred yards. feel good, fine. need salt.

2004.09.29

basic 6.1 at the gym, chased with 7'30" on the bike. the run was 46:30. all 2%. some speedwork when the music was right. oh, check out www.hillrunner.com -- their treadmill incline conversion chart. so, like, i ran about a 7:37 average at 2% => like a 7:19 or so. i almost feel like the 20 mile run has been processed by my body; but i'm sure i'm still a little weary. i've slept pretty well and deeply lately. [last night was paul's birthday concert: great fun.]

2004.09.27

just a little run of 2.75 miles at the gym. my legs were sore. i started at 7.0 and ramped up one tenth every half mile till 2 miles. then ran at 8.5 for one half mile; then at 10.0 for just a bit; then warmed down. then the bike for five minutes. pretty exciting, eh?

tomorrow is off.

2004.09.26

yesterday ran at the gym -- just a little 3 or 4 mile jam at 7.5 and 8.0; then 7' on the bike. today, though: 20+ miles in just over 2:50. i ran it in three sections: 8 miles; 5.25 miles; 6.75 miles. between those sections i took about three minutes at home, p.ing, stretching, refueling. so the run really took about 2:57 total. during the last section, i stopped often to stretch -- because of my knees. by 13 they were pretty bad. the stretching at home lasted for a couple miles. then i had to stop every mile or so to stretch. else it pro'ly would have pulled my knee out again. but that's cool. i'm thinking i can stretch way more -- both in general and before the runs. i'm going to get crazy with glucosamine sulfate & msm & chondroitin and all that. and iron. anyway, i'm a little sore in the legs right now, but nothing too bad. my quads hurt a tad at the end. but what pisses me off is that it's just my knees keeping me from really moving. i think i could handle, like, 7:15 even right now -- cardio-wise, lactate-wise, etc.. my knees are the frigging bottleneck. i wonder if that's just my fate. or not...

2004.09.22

ran at the gym; an awesome workout. 7 miles, 2% incline, ramping up speed by mile like this: 7.5 mph, 7.6, 7.7, 7.8, 7.9, 8.0, 9.0 [for 0.77 miles] then recover at 7.6 for the remaining 0.23 [fibonacci!] [jordan!]. time was 53:30 or so [can't remember]. then right to a stationary bike for 7'30". everything feels great; knees great, totally stretched out the i.t. band. but my eye is all f.ed up. something was in my eye while i ran? and hurt. and now it's all red and pink eye -esque.

2004.09.20

hello world. i've run a lot since then. the 2|3 run, a run with bekah, a run at the gym. then yesterday i ran that same 8+ distance [to that little bench]. lemme tell you: that was an exciting run -- because of the flooding of the delaware. the water was almost up to the one mile road! insane. i fear for those rich people down there by the river. i did the run in 34' out, 32' in [or there abouts]. it was long going out because i stopped to talk with cops and gape with the other folks. || but today, i went to the gym and had me a fine workout. i listened to ok computer. i ran six miles, mostly at 7'30 or 8'00 -- with a lot [a mile?] at 6'30" & 6'00" and even 5'30" [whatever 11.1 mph is]. it was great. then i biked hard for seven minutes. my knees feel like champs.

2004.09.12

wonderful run. 8+ miles along the canal. basically on time, past rr bridge. 62:58. about 7'30" pace, ranging 6'30 -- 8'00 [in the dark]. good stretching before and after [still]. a little left knee stuff -- i.t. band. ate protein drink, bagel, donuts, 2 litres water, 1 coffee, 1/2 mate tea. now thing of humus and [and what?].

what i do not mean

phosphorous of god

with or without knowing it, deploy various constructions of your self into situations.

there's no way the big voom doesn't like it when you're the big voom.

love is not a construct.