Four Mile Tuesdays

My Tuesday runs have been bumped up from three miles to four miles. And it's about time. I know one is supposed to take it easy after a long run, but sometimes three mile runs don't even seem like they're worth the effort. Four miles, now that's something. 33% better than a three mile run.

Tuesday's four-miler was a nice, relaxed run along Bradford St. and out (almost) to Herring Cove Beach. I may have meandered a bit, clocking in at just over 8:00 per mile. I'm getting better now at taking it easy and not pushing the pace too much. For some reason, I feel a need to always keep my pace under 8:00. This is clearly an arbitrary cut off point. I'd still need to shave 45 seconds off of my pace to qualify for Boston, and there's no way that's happening. How on earth do so many people qualify for Boston? And how is it that, when I lived there, I'd see slobs running it? Is this qualification standard new? Averaging 7:15 for 26.2 miles seems insane. If this marathon bug catches, maybe in 2010?

A seven-miler is scheduled for this evening. And another 4-miler for early tomorrow morning before taking the boat back to the mainland. 36 miles total this week, which is up 10 miles from last week. Sunday's 14-miler could be my longest run ever. At least longest since I've been keeping track of mileage. That's a long way. I'm pretty sure that it's about half-way to the moon. I'll pack lightly.

Too Many Antioxidants

It is rumored that red wine is very high in antioxidants, which, I think, are the small creatures in one's blood that determine how devastating a Jedi one promises to be. It is also rumored that these antioxidants act as reducing agents, traveling through the body removing free radicals (like Abbie Hoffman during his free-wheeling, coke dealing years) from one's cells. These antioxidants can prevent destructive reactions within our bodies, thereby precluding all kinds of inflammatory responses. Or perhaps I have this all wrong. I'm getting this all from the label of a delicious, new, pomegranate-flavored rum for children. In any case, antioxidants are supposed to be good for you. Especially if you're engaging in regular exercise.

So, it is sometimes suggested, perhaps counter-intuitively, that red wine (high in antioxidants), taken in moderation, can be beneficial to those training for a marathon. Recently, I've been testing this theory. Specifically, I'm systematically determining whether performance scales linearly with increased consumption of red wine. If one glass, consumed the night before a long run, can only help the runner, certainly, a Rehoboam, or even a Nebuchadnezzar of plonk will render the runner unstoppable. Ever the scientists, I decided to consume no fewer than 1.5 bottles (750mL) of wine (and no more than 2.5 bottles) over the course of yesterday afternoon and evening. By the way, if one is on the lookout for a great, inexpensive, summery wine, The wines from Castaño of Yecla (in Spain) offer a great deal of value. Their basic red and rosé, both made from 100% Monastrell (or Mourvedre or Mataro) are both delicious, berry treats that retail for well under $10.

Although this morning saw me dragging a bit, after a few liters of water, I set out to cover 10 miles of road by foot. The run started out well (in spite of some heavy traffic on 6A, or Shore Road, in Truro). Even after the turnaround point (where I usually lose some steam), my energy level was high. I could feel the free radicals being squashed inside my cells. However, about half way through the 9th mile, I hit a bit of a wall. This may have had something to do with having worn cotton socks, which gnawed at the arch of my right foot. Still, I can't help but think I may have experienced an overload of antioxidants. Perhaps, if all one's radicals are captive, one develops kinks in one's electron transport chain? I don't know. I'm not really a scientist. Drained, I continued on and finished 10.5 miles, with an average pace of 7:47. Not terrible, but it could have been much better.

I guess I should provide some control data, but I don't really have any. My last run of similar distance was actually a bit slower, so I think it's safe to conclude that performance does scale proportionally to red wine consumption.

So, to all of you marathoners and would-be marathoners out there: start drinking red wine. As much as you possibly can. Maybe even during your runs. Apparently, Carlos Sastre was gulping Champagne throughout the last leg of his successful campaign to win the Tour de France today. If he can win a grueling, 3+ week bicycle race while quaffing Champers (which doesn't offer much in the way of antioxidants, even if the cepages does include Pinot Noir), certainly you can finish a marathon with a bottle of inexpensive Spanish red.

This Week in Running

This week has been fairly routine. There has been some soreness in the right foot, mainly in the arch and ankle areas. Hopefully that will dissipate. I've been slowly breaking in a new pair of shoes (Nike Air Structure Triax 10+ - not nearly long enough for a shoe name, but it will suffice), but fear that they're a bit on the small side.

So far this week: 3mi on Tuesday, 5mi on Wed., 3mi Thursday and 15 over the weekend.

The east coast has been getting hit pretty hard with thunderstorms, which is fine by me, as they make for pretty good running. If one can avoid the lightning, the rain will keep one's body temperature down. Furthermore, these storms have kept the outside temperature in check. There's nothing quite like a quick run, then a quick dip in the harbor or ocean afterwards. The thunderstorms promise to continue for the next 4-5 days, so there will be plenty more opportunities to run in the rain.

Oh, and a road bike has been acquired: Lemond's l'Alpe d'Huez. I know Lemond might have tarnished his legacy in years past by questioning Lance Armstrong's, um, training habits, but he's not quite on the level with the McNamees and Kirk Radomskis of the world. Lemond's probably right. Given recent advances in blood testing, the slew of positive tests seems to indicate that no elite cyclist is above using a little blood booster. In any case, his company apparently brands a decent bike. I hope so. I've read good things about it.

Blogging Hiatus

It's been over a week since I've checked in here. I likely would have gone longer had someone not emailed to remind me that I'm supposedly maintaining a weblog. In any case, when I tried to post yesterday, Google informed me that this blog had been removed because it fit the profile of a spamblog. While these posts may be thoughtless, I'm pretty sure they're not technically spam. Then again, I have been promoting Nike and Apple, so perhaps it's a bit of a borderline spamblog. In any case, Google has graciously re-granted my access to this blog, so here's the past week:

I may have lost some mental momentum, which caused some blogging apathy. However, in the past week, I have managed to complete all of my runs. I've acquired a new Nike Plus receiver as the old one crapped out on a long run. It occurred to me this past Sunday (on another long run) that the accelerometer-powered Nike Plus may not be the best tool for the job. If only one could use a GPS-enabled device, then one would have a more objective measure of one's pace, distance, etc. It turns out, I can't even train for a marathon without a satellite. Well, with a little research, I found that such devices exist. Garmin makes them, as do others. They even come in a slightly over-sized wrist- watch-sized package. If anyone wants to buy me one, I'll gladly accept.

Oh, and since I've last posted, I've covered 33 miles.

3 Days + 26 Miles = Insomnia

Yesterday marked the completion of a marathon stretched over 3 days. I know it's nothing like running 26.2 miles in one shot, but it was, for me, a lot of mileage.

The final 1.5 miles of yesterday's 12.5 mile run were the roughest miles yet. I'll take that as a good sign. It was kind of nice (in an unpleasant way) to feel challenged and to be forced to push myself a bit. So far, all of my training runs have been fun and fairly easy. I think those rough last 1.5 miles can only be viewed as progress.

However, I was restless and irritable all day after the run. After spending about an hour floating and stretching in Provincetown harbor, I went to watch the Red Sox play the Orioles at The Squealing Pig. Unfortunately, I found the ambiance offensive and unbearable and was forced to retreat. This is not normal. I typically love The Pig. I think it was that last mile. Couldn't get to sleep either. Resltess legs maybe? Elevated heart beat. I'm assuming this is par for the course.

The good news is that I'm feeling great this morning. I'm pretty sure that 8 hours of sleep is the most valuable training tool available. After finally falling asleep around 2am, I slept deeply until 9:00. Upon getting out of bed, my legs felt refreshed. I even had the urge to go for a quick run. However, I'm strictly prohibited from running on Mondays. Maybe a bike ride.

Speaking of bikes, I'm in the market for a new (used) road bike. Can't decide between a classic steel frame (Bianchi, Masi, Colnago) or a newer composite frame (Aluminum with Carbon). In any case, I think the road bike will come in handy on Mondays during training. If anyone happens to be reading and has any advice, I'd be open to it.

Oh, and another cool technology tool for runners: mapmyrun.com. This web site includes all sorts of tools, training logs, etc. However, for me, the most interesting feature is the mapping tool. It uses the Google Maps API to create and share running/biking/recreational maps. See below for a map of yesterday's run.

Don't Tell HH (Someone Took Off Two Consecutive Days)

Dear Hal Higdon,

Yesterday and the day before  required that I tend to urgent business in Boston, Portsmouth and Portland. Therefore, I was unable to train as you had instructed (6 miles on Wednesday and 3 on Thursday). Instead, I spent Monday in Boston walking miles in the heat and humidity, test riding road bikes (that Cannondale R5 was a pleasant ride - it's quite a rush speeding up and down Commonwealth Ave. between Mass Ave. and The Public Garden, passing cabs and aggresive, Boston drivers on a borrowed bike). Oh, and we had to go to Bukowski's for a $12 morning beer. And to Anna's for Super Carnitas! And to no fewer than two distinct locations of Black Ink (the retail store). Then, we just had to go to Portsmouth, NH, so someone could dye her just shellacked and cured nails with indelible turmeric (courtesy of the Portsmouth Brewery's Curried Mussels, which, like, totally kick arse. Coconut milk, cross-sections of fresh lemongrass and perhaps the lovely nuoc cham-ish combo of fish sauce and lime juice. Best mussel preparation I've had). Oh, and then we were compelled to travel north to Wells, Maine for the night.

And on Thursday we had to go to Portland to spend the morning on The Eastern Promenade, hatching plans to move to Munjoy Hill, one of the charmingest neighborhoods I've been to in quite some time. Coffee at the Hilltop Coffee shop and snacks at the newly opened Rosemont Market and Bakery were followed up with a delicious lunch at Blue Spoon. That neighborhood is hot right now. 

So, HH, you see, I was unable to run these past couple of days. However, I did run 6 miles today (on a scheduled day off no less). Is that wrong? Did I screw up? I was planning on making up the lost mileage by tacking on 2 tomorrow and 1 on Sunday. Is that bad form? 

Thanks for listening, HH.

Headwinds at 30 Knots

5k today. Accounting for the 26 mph headwind on the way back, I ran the second half at about 258 mph. I wonder if we could somehow leverage this wind thing as an alternative energy source? Doubt it. It's much easier to get at fossil fuels buried beneath miles and miles of rock.

Again, I'm going to shill for Nike. Everyone's using Nike Plus right? Their web application, which talks to your ipod via itunes and xml, offers a pretty nifty Flash-based interface for viewing and analyzing one's runs. If you aren't using it, go out and invest $30. The motivational value alone justifies the price tag. The free web site is icing on the cake. If you're one for tinkering, you could fairly easily take the xml files generated as a result of your workouts and use them to create your own charts, graphs, tables and the like. 

Although you can use Nike Plus with any shoes, most new Nike running shoes are equipped with small slots in the midsole for inserting the Nike Plus sensor. I've been wearing the Nike Air Structure Triax 10+, a well-cushioned shoe that Nike decided to upgrade in 2008. If you can find the 2007 on closeout, they're very supportive, neutral shoes that work well for runners with a medium to high arch. 

6 Miles scheduled at 5am Wednesday. Strong winds predicted. Perhaps I'll wear a sail on the way back.

Hal Higdon

I sure hope Hal Higdon is a smart guy. And not a complete quack. There seems to be plenty of evidence that he's alright, including 34 books on running, a long list of contributions to Runner's World (the magazine), a resourceful web site with all kinds of training advice and a book for children. So, it's probably not a terrible idea to take his advice on a training program for a marathon.

Yesterday, I completed week 3 of HH's Intermediate 1 Marathon Training Program, which has one gradually build up to 26.2 miles over the course of 18 weeks. This past week was a regression week, which HH schedules every 3 weeks or so (long run is about 2/3 the the distance of the prior weeks long run). This whole regression thing seems like a good idea. May help stave off injury. So far, so good. Hal instructed to me to run 6 miles yesterday. Although he also instructed me to run long runs at a leisrurely pace, I was unable to do so on this occasion. The in-laws were coming, so I had to rush a bit. Six miles in 46:35 (for those without calculators, or calculator-equipped homunculuses, that's a pace of 7:45).

Monday, on the Intermediate 1 Marathon Training Program has one cross-training. Fortunately, I live about 50 paces from a fine swimming-harbor, so that cross-training might take the form of swimming. Additionally, I live about 2 miles from some great trails that weave through beaches and dunes along the Cape Cod seashore. Either way, Monday's cross-training promises to be a pleasant event.

If one finds oneself on the market for a marathon training program, I would encourage one to go immediately to www.halhigdon.com. Although I can't speak from much experience, his seems to be the most credible and rich online marathon training resource.

Total Reliance on Nike + Apple

It turns out that I can't even tie my shoe without a generous hand from both Nike and Apple (the computer company). I am completely reliant on Nike Plus, the clever little pedometer that talks to one's iPod and tells them how fast and far they're running. Unfortunately, my Nike Plus sensor seems to have gone out early this week. So, I've been running blindly. And it's terrifying.

Today, my 4th straight run without the benefit of Nike Plus, saw me bringing the Nike Plus along anyhow. Sometimes, one remains on crutches even after one's injuries heal. One just does. So, I pretended it was working normally. At the very least, if the pedometer is caput (it utilizes a small battery that must eventually die), the timing function still works so the nice woman who provides status updates over the headphones can tell me how long I've been running and can alert me when I've reached my halfway point.

In any case, after about 30 minutes, my borrowed headphones (mine shorted out earlier this week - great week for equipment failures) refused to stay on my head. So, I took them off and decided to run blindly again. Eventually, I came upon a bountiful farmers' market and was compelled to stop (in doing so, I pressed the menu button, stopping my Nike Plus workout as well). I perused a fine selection of beets, kohlrabi and myriad summer squashes. It was delightful. Even more delightful was my discovery that the Nike and Apple sponsored homunculus in my left shoe had, in fact, been keeping a close accounting of my run. It turns out, I had run exactly 5.03 miles (goal: 5 miles) at a 7:51 pace. I love that little homunculus. I need that little homunculus.

The moral of this post is that, even if one is forced to run without the aide of one's homunculus, a farmers' market or ice cream shop or Scottish village that only materializes every century or so will appear and provide a clear message that ones's daily goal has been reached.

Inaugural Post

The long:

Weblogs just muck up the intertubes. Like low-density lipoproteins, they accumulate inside the tubes, restricting the flow of information, eventually reaching critical mass and choking off access to the dark, mysterious, wonderful heart of the interweb. This is fact. Not disputable.

Why then, would I be so selfish as to cast my flotsam to intermingle with your jetsam in this massive sea of binary detritis? Because I'm selfish, vainglorious, young, and careless. That, and I hope to run a marathon in a few months and would like to keep a strict accounting of my daily routine, such that I'll have a banal, but perhaps useful record of my setbacks, triumphs and general attitude in approaching this personal milestone.

It's easy to hastily set and destroy goals if they're not made public. The fact that this weblog will become public record the moment I hit that orange "Publish Post" button will hopefully serve to hold me accountable for my progress or lack thereof.

So, with that said, the curtain rises unveiling this shiny, new, google-powered personal record of my life for the next 3 or so months.

Oh, and I totally cribbed this idea from one E. Plosky, who has been blogging recently, first to keep a record of his recent cross-country bike trip and, now, his quest to complete the New York City Marathon in November of this year.

The short:

• Justification:




• Motivation


• Memory


• Diagnostics


• Accountability




• Inspiration




• Plosky's Weblog