Wednesday, December 23, 2009
I actually planned to run a 5K over Thanksgiving, but my mother passed away (after a long illness) so had to scratch that idea. So instead last weekend on went on two snow shoe hikes. Both in New Hampshire White MOuntains
On Saturday climbed Mt Isolation which was 14 miles and over 2,500 ft of evelation gain. Took about 9 hours.
On Sunday did North and Middle Tripryamid about 9.6 miles again over 2,500 ft of evelation gain. Took about 8 hours.
Not quite the exertion of running a marathon, but certainly a good solid effort.
Monday, December 21, 2009
In summary, 2010 was a great year for running. I ran 10 mile attempts, with a best of 5:20.7, and also ran 2 5ks in 18:48 (track) and 18:54 (winter road race with a couple hills). In addition, I managed a 3rd place overall in a very hilly trail 10K trail run (albeit with a slow time of 45:03, 7:15 per mile). My mile and 5K times were my fastest by far since 2000 and 2001, and my 5K time of 18:48, when age graded, was a substantially better performance than my 18:21 5k in 2000.
And no, I am not giving up on the 5-minute mile quest. Although it literally becomes harder each year, I feel that this year I made good progress, and plan to continue that into 2010, with perhaps more emphasis on mileage as a base, especially in the winter and spring.
For the next couple of months, I hope to run about 3 to 4 times per week, 4 to 5 miles per run, but weekend "runs" may be substituted with cross country ski outings whenever possible.
Oh, and C'mon Harry!!
Saturday, December 5, 2009
(No. 399, all black in photos)
Under excellent conditions given the time of year, I met both of my goals for this race (well, I think I did). (1) Break into the top 10 overall, a fairly lofty goal in a race that usually exceeds 400, and had 599 finishers this year. (2) Sub-19 - a reasonable goal, given my 18:48 on the track by myself two weeks ago.
(2nd from right, No. 399 in photo)
The results: 10th overall out of 599, 1st in the 50 to 54 age group, and a time of 18:54 (6:03/mile).
Conditions were much better than typical for this race, with temperatures near freezing and NO wind. The cemetery had a lot of ice before the race during my warmup, but apparently they salted it just prior to the race, and it was no problem. Although in Buffalo, the race had a couple small hills, and lots of twists and turns. I decided to get out fairly fast, because the easiest part of the race is the first mile, on city streets. I passed the mile at about 5:57, the 2 mile at 12:07, then must have maintained about a 6:05 pace for the final mile.
(right top of photo, No. 399, turning final corner)
In the final 400 meters, I moved into 9th place. In reality, when I set my goal of top 10, I was thinking below 10th, or single digits, so I'm not sure I can claim that goal. Anyway, it was a youngster (maybe 15 years old). When I passed him, he said very politely "nice job sir!" Most teenagers these days don't call us codgers sir, so I was quite impressed.....until he blew by me like I was standing still in the last 100 meters!
Anyway, this has always been one of my favorite races. The 18:54 was my second fastest time since I first ran it in 2000 (9 years ago) and ran 18:21. I imagine that with age grading, this might be my best performance.
Now, I'm still thinking about that indoor mile on December 26, if I don't retire from racing before then!
Sunday, November 29, 2009
Under cold windy conditions, I had to wear full sweats, thus resulting in slow times. However, I ran a full 8 400 meter intervals, averaging 84.1 seconds, with the slowest at 85.7 and the fastest at 81.8. I then ran two 200s at 37.8 and 37 respectively.
Today was a recovery run, 5.2 miles at 8:41 per mile. I'm looking forward to the 5K. Since I ran 18:48 on the track last weekend, I'm not overly concerned about time. This race tends to have cold, windy, snowy conditions, and is not usually conducive to fast times. I would, however, like to try placing better than last year's 15th out of 400 and some runners.
Wednesday, November 25, 2009
Garmin watches (at least the lower end models), calculate distance run by measuring only latitude and longitude at various points. There is no correction for elevation. In other words, picture a right triangle, in which the hypotenuse is the hill you are running up, and the base is simply the map distance traveled (subtracting the latitude and longitude of two points along the base). The hypotenuse (the hill) is the longest side of the triangle, but the Garmin actually measures the base distance, so it underestimates distance when running up or down hills, and thus overestimates your running pace (your pace is shown as too slow on the watch).
Where I live and train, elevation changes on runs are so minor (maybe 5 to 10 feet at most), that there is essentially no lost distance. However, in an area like Charlottesville, unless you are running only on the track, if you have a few decent hills in your run, you will be consistently underestimating your distance run. The good news is that you are actually running a faster pace than shown on your watch.
Feel free to comment on this. I am hoping that the newer models will have more accurate vertical GPS capabilities (the 205 shows elevation, but it is extremely innacurate (my runs show 100 foot elevation changes, when 5 feet is more like it). Then they could correct for elevation (use trigonometry calcs to calculate the hypotenuse). However, I doubt this is going to happen for some time. It's funny Garmin never mentions anything about this. When I ran that race, I was a bit discouraged with my average pace throughout the race, but when I finished, and calculated my actual pace, it was 3 or 4 seconds per mile faster.
Saturday, November 21, 2009
The bottom line: 18:48, or 6:03 per mile, and my best 5K since December 2000 (18:21). Splits were something like 5:57, 12:03, Then 15:07 at the 1.5 mile. The only other split I observed was 17:22 with 400 meters to go, so the last 400 was 86 seconds.
I'm planning a 5K road race in two weeks, and will keep pushing the training. However, that race tends to be cold and snowy (usually low 20s, windy, and often snow/ice on the nearly 2 miles of roads in a cemetery). Thus, times are often a bit slower than most road races. There are also a couple hills, so it is not bone flat. I may or may not have an opportunity to break today's time, but it should be fun anyway.
Another possible race this year is a 1-mile masters track race (indoors at RIT): The Roger Messenger Memorial Masters Mile. I've run this before, and it's really a great event. It is held as part of an indoor track meet, but the mile is only for masters (men and women over 40). Last time I ran this in 2001, I ran 5:03, with the theme song from Rocky blaring for all of us codgers. Not sure what I might hit this time, but it would be nice to beat the 5:20 from September. Stay tuned!
Wednesday, November 18, 2009
In a hard-fought race, Kevin Hardwick ran perhaps the second best race of his life in winning a seat on the Erie County Legislature earlier this month. This begs the rhetorical question from many readers: "What was his best race, then??" The answer: A 1500-meter indoor track win in Hamilton, New York in 1979, where Hardwick ran a shocking 4:13.8, equating to a 4:34 mile time. After tailing the lead pack for most of the race, Hardwick emerged in the late stages with his patented kick to take the win in the 1500.
"I saw Harry standing by with the bucket!" said an elated Hardwick after the win. "I didn't end up needing it, but it gave me inspiration!"
Hardwick said that his recent win for the county legislative seat was satisfying, but "it pales in comparison to my track and field history, especially the Hamilton victory. The lessons learned from racing under head coach Gary Truce, and teammates Mark Raybuck and Eric Kaplan were invaluable in planning and running political races."
And this final quote regarding his impressive legislature seat victory: "I think the reason I won this time was that I finally learned to relax my face and go with Tom. Even though I was confident of a win, I still had Harry standing by with the buckets."
Most importantly, I've learned to relax my face!"
Erik van Ingen, finishing 7th out of 243 in the regionals, became the first Binghamton runner ever to qualify for the Divisoin I cross country nationals. I wonder how he would have stacked up head to head against Bob Daniels, though?
Link to Pipe Dream article below (and when clicking on the post title).
Tuesday, November 17, 2009
I'm also pondering the possibility of entering a mile run in an indoor meet on December 26. We'll see if the snow holds off so I can keep training on the track.
Monday, November 16, 2009
I hope to do a tempo run tomorrow night (probably a 4-mile run, with the middle 2 miles or so at "tempo" pace, where lactic acid is building, but not crippling me, maybe 6:30/mile if I can swing it.
Then this Saturday I would like to do something on the track, maybe even a 5K time trial all out. We'll see. I need decent weather to try that.
One question that has always bothered me. In my reported mileage above, I didn't include the miles spent warming up for races, typically 1.5 to 2 miles at a slow pace (maybe 9:15 to 9:30). Should this count, or is it simply too slow to be worth anything but getting me warmed up to race?
Friday, November 13, 2009
Anyway, here a couple suggestions, but I'm not that creative, so I would welcome more.
1. Half-century Runners
2. Running past your prime....it's not all downhill
3. We used to be runners
As you can see, I lack creativity. I hope someone else can come up with a good one.
Wednesday, November 11, 2009
Sunday, November 8, 2009
Side note: he fell asleep in the stroller with a bottle on the way home from the track. Reminds me of the Fusc falling asleep at the edge of his bed in the dormroom upon return from a tough workout and dinner........
See video below of 50 meter interval:
Saturday, November 7, 2009
I still go to the track almost every day and do my workout of a half-mile warm-up followed by somewhere between one mile and one and one-half miles of running. On days when I run less one and one-half miles I typically run some 220s.
What I was pondering recently was whether when I run at slower than a 8:00/mile pace I was running or jogging? Back in my SUNY-B days we defined jogging as anything that was slower than 8:00/mile. My question is that an absolute definition or does that definition change depending on the age of the athlete?
I’m not the first person to pose this question:
What do you think?
So, now that i've lined up the rationale for running slow, here are the stats: 45:02 for 10K, about 7:14 per mile. The winner was about 40 flat, and second place was around 43 minutes. Due to the winding nature of the steep trails, after about 2 miles, I couldn't see the guy ahead of me for the remainder of the race. Thus, with the exception of passing a few people who were running a 50K (yes, 5 10K loops!), I was by myself. In the end, I would say this was a great race. I always loved cross country, where times don't matter, and it's just you and the woods!
Results can viewed by clicking on the title of this blog, or going to the link below:
Sunday, November 1, 2009
See results of the Chestnut Ridge 10k at Buffalorunners.com.
Sunday, October 11, 2009
Oh, I ran another attempt yesterday. Unfortunately, under cool, windy conditions, and running by myself, I only managed 5:27, compared to my last attempt at 5:20.7.
Sunday, September 27, 2009
Saturday, September 26, 2009
The 7-point tennis rating scale is an objective scale based on attributes such as shot-making ability and consistency. A rating is assigned to a player through an evaluation (self or by a tennis pro). Beating an opponent with a certain rating does NOT earn the victorious player the same (or better) rating of the losing player. For example, if 3.0 player defeats a 4.0 player the 3.0 player is still a 3.0 player. The only way for the 3.0 player to improve their rating is to improve their tennis skills.
Here is a link to the USTA document that explains the rating system:
Here are the basic descriptions of the various rating levels:
My match record for the season? 0 and 8! Maybe I should stick to running!
Thursday, September 24, 2009
Sunday, September 20, 2009
Saturday, September 12, 2009
The fellow runner had run 5:12 in the mile race two weeks ago (12 seconds ahead of my 5:24), so I was guessing he would be about 10 meters up on me the whole way, and even stretch that out some. But, this was not his day, and I caught him on the final backstretch, and ended up in the lead. He did comment before the start that he would be happy with a 5:20 today.
Anyway, it certainly was more enjoyable and challenging doing a time trial with someone else on the track. The two of us may try this again in the near future, as he is also on a semi-serious sub-5 quest.
Monday, September 7, 2009
This is too long for a comment…
I am very impressed with how well Neil is running. I haven’t been able to run that fast since about four or five years ago when we had a reunion at SUNY-B and I almost broke six in the mile (6:03.9). Ever since then it has been a slow and steady decline (incline in times). Most of us are not as gifted as Mark…
1) Regarding knee pain, what I found out a few years back was that shoes make a huge difference. These days you can only get maybe 500ish miles out of a pair of shoes before they break down and stop providing proper support. On at least two occasions the way I cured knee pain was to buy new shoes. Both times, within two weeks the pain was gone. Now I am much more proactive and replace shoes at the second (not the first) sign of them breaking down. It still bothers me to have to replace shoes so often, so I do try and stretch out there use just a wee bit.
2) I know two orthopedists socially and both of them suggest naproxen as the drug of choice for old runners with knee pain. But, you do need to be careful because that can eventually tear your stomach up. I think Aleve is a brand name for naproxen and there are less expensive versions that work just as well.
3) Last year a made a big change in training that has helped a lot, both physically and mentally. I was sick and tired of going out and slogging through four miles at an ever slowing pace. It was just too depressing. I decided that hence forth my normal workout would be shorter and faster. I live very close to a high school track so I started driving to the track and running no more than two miles, but always using my watch to drive me to keep the time “fast”. So, instead of four miles at an eight to nine minute pace I was running one to two miles at anywhere from a 7:00 to 7:30 pace. Some days I didn’t even run a continuous mile. I might do some 220s (yes, I run on a track that is 440 yards), or quarters, or a half and couple of 220s. Of course I’d throw in the occasional time trial and run a mile “all out”.
I don’t have the endurance that I used to have, but I feel just as fit knowing that my “speed” is respectable (for a 51-year old). I haven’t been injury-free but I believe that I’m healthier overall than if I hadn’t changed. When I travel and a track isn’t close by, I still do the same kind of workout, but I just use the sidewalk and my Garmin GPS watch to ensure the appropriate distance and pace.
1. Wearing ortheodics
2. To redue swelling taking:
a. Omega 3 pills
b. Just started trying glucosamine chondroitin
Which doesn't even take into account lots of stretching and pilates.
I'd say worth it, but seems like a long trip down hill.
Thursday, September 3, 2009
I could tell you that the yellow jacket stings I got last evening while mowing the lawn (one in each leg, just above the ankles) played a role in the outcome. But, I'm not going to do that. The truth is that, and I've made secret of this, I'm old, overweight, and out of shape.
My splits were 100, 109, 110, and 103 for a total of 422 which is 7:02. I'm glad I tried. I think within a few weeks I should be under 7:00.
Mark, thanks for the assignment, the encouragement, and for being an inspiration to all of us.
Sunday, August 30, 2009
Weight: Too much of it. My weight now fluctuates between 150 and 155 and show no signs of going down.
Best mile time in 2009: 7:20.
I run almost everyday. Until recently my typical workout was about 1.5 miles on the track at anywhere between a 7:30 and 8:00 pace. For the first two weeks of August, when I was away and not near a track, I ran double workouts. Mornings I ran between 3 and 4 miles at whatever pace was convenient, but usually around 8:30/mile. Evenings I ran quasi-fartlek, barefoot on the beach. What made it quasi was that I walked between "spints". The sprints were random distances, probably between 100 and 200 yards and were untimed. I did about 10 to 12 sprints each afternoon.
For the last two weeks, I'm back on the track, running between 1 and 1.5 miles at a pace of between 7:30 and 8:00 but have started running 220s. Hopefully, I'll be assauting the 7:00 mile barrier within the next month.
Note: click on title of post for link to results (then click on Results, then Mueller Mile).
(See number 350 in black)
I finally entered a mile race, and in the pouring rain, was able to lower my season's best time by about 4 seconds, to 5:24. It helped to have some competition, including some fellow 50 to 54 year olds, who were right with me until the final meters (I managed to sneak by them). I guess I could say I'm now 4 seconds closer to a sub-5, but it still seems remote!
Wednesday, August 26, 2009
Oh, and by the way, this is 50 year plus PR in the 2-mile for me!
Tuesday, August 25, 2009
Winded, but felt fairly good and relaxed. Not 100% sure about the mile race yet, but tentatively planning on it.
Sunday, August 23, 2009
This Saturday, there is actually a 1-mile certified road race in town, so if all goes well, I may enter and make another mile attempt, this time with approximately 30 to 50 other runners. Should be a bit different atmosphere than going to the track by myself, saying "Boom!" out loud, and running 4 laps (plus 9 meters) by myself.
Sunday, August 16, 2009
The first week of August, Kim had a week long business meeting in the tourist magnet of upstate New York, Syracuse. So, of course I joined her and played while she went to meetings. I did some fairly long rides in the hills south of the city, and got my longest post accident ride up to 49.7 miles.
This past Friday I ran out of excuses not to bike commute to work, so I suited up and rode in on Friday morning. I intentionally rode the route I was riding when hit in March. With the exception of one adrenaline rush when it looked like a car was going to try and zip out from a stop sign in front of me, it went well, and I felt good.
Coincidentally Friday was the group picnic for my new group at work. After some pizza, frisbees were broken out, and I tried my hand at tossing them around. Throwing a frisbee is like riding a bicycle, and the skills gained playing Ultimate Frisbee at Binghamton were right there. Regular throws, back hand, and underhand. Yes I was wowing the crowd, and demonstrating the benefits of a liberal arts education. That was until another guy and I, going after the same high thrown frisbee collided in mid-air. I came down hard, and hurt my knee. Aaaaaaaarrrrrrghh! A trip to the medical office: sprained knee. Ice, ibuprofen, and six weeks to get back.
I'm ready for 2009 to be over....
Thursday, August 13, 2009
Although this is his 3rd straight loss to a 4.0 player, 2 of the three were 3 setters (note that in the 1st match they opted for a tie-breaker instead of a full 3rd set), so the USATF has reluctanctly allowed Raybuck to retain his 4.0 ranking. However, officials warned him that one more loss, no matter the score, woud again threaten a potential downgrade to 3.5.
At the end of the match, Raybuck's opponent stated "You're a worthy opponent. You're like a backboard....I was giving you my best shots, but they kept coming back!" Raybuck is most known for his running ability, having run a 4:19.9 mile in college, and more recently, a 5:28.39 at Age 51. On the courts, this translates into significant running, diving and dinking to stay in the point long after the average player would have given up the ghost.
Friday, August 7, 2009
With the World Track and Field Championships just around the corner, Mark Raybuck got into the spirit of the season by running his first mile time trial of the Phase 2 program. "It was ok..........not great, but ok" said Raybuck to reporters and camera crews following his first "Phase 2" mile run attempt on a cool, pleasant Friday night at the Casey Middle School track.
Raybuck decided just prior to his training run to abort the training and conduct another mile attempt. "It's been 5 weeks since the last attempt, and I need to stay sharp!" he said. "For whaaaaaat?" Asked the reporters. "For Phase 2" Raybuck replied.
The good news: the time was 5:28.39, the fastest this season, the fastest since Raybuck has turned 50, and the fastest mile since his last serious sub-5 assault in late 2001. The bad news: He only shaved 0.1 seconds off the last attempt. The good news: this was a last minute decision, and I did not feel up to it. I counted this more as a mental exercise than anything else.
Stay tuned for more Phase 2 action!
Monday, August 3, 2009
Wednesday, July 29, 2009
And one last mention regarding this post - I did have the only ace of the night, a solid 1st serve down the center line on the ad side of the court. Wish I had a radar gun on it, as my opponent really didn't even have a chance to move towards the ball. It surprised me as well!
Monday, July 27, 2009
Tuesday, July 21, 2009
Monday, July 20, 2009
Monday, May 25, 2009
Tuesday, May 19, 2009
Now, hiking the AT is a worthy goal, but I suggested to Eric that such a goal is better suited to the young, or at least those young enough to consider running a sub-5 minute mile. Anyway, I encouraged him to consider something like my goal: riding a bike across the U.S.A. Biking across the U.S.A. only takes about three months, it can be done (if one so desires) while staying each night in comfy hotels, and is regularly accomplished by geezers such as ourselves. (The average age of Adventure Cycling Trans Am rides is something in the neighborhood of 60!) To inspire him, and increase my hit count, I pointed him to my recently completed tour journals of two bike trips that Kim and I took in the Finger Lakes region. They were week long tours that we did in 2007 and 2008. If you are interested, you can find them at:
Thursday, May 7, 2009
In summary, I ran a 5:33 (a true mile, as we backed up about 9 meters from the 1600 start line), and came in 3rd out of 6 runners, with the winning time by a Houghton College track athlete at 5:00.3, 2nd place at 5:24 (40 year old, also former Fillmore graduate, with the Fillmore 3200 meter record at 9:26). My splits were a bit erratic, with 81 for the first lap, then 2:49 at the half (88 seconds), 4:15 at the 3/4 (86 seconds), then close to 78 seconds for the final lap! I'm still awaiting the official electronic time, which I am hoping is under 5:33.
The good news is that I chopped 10 seconds off of last week's 5:43. The bad news is that I have 34 seconds to go to break 5 minutes, and that is a very long 34 seconds! But the good news is that I have not really done any track speed workouts yet, and plan to start those next week (quarters, halves, 200s, the works). I will also continue to add distance to my weekly long run, which should be about 7 miles this weekend. The bad news is that everything hurts now (knees, hips, etc.).
Sunday, May 3, 2009
Eric and I had a mini reunion at the Hawthorne Hotel in Salem Massachusetts. The Hawthorne Hotel is conveniently located across the street from the Salem Witch Museum, and is near the House of Seven Gables.
Also in attendance was Eric's wife Harriet, and my wife Kim. Kim, an honorary Strider for her participation under the team name in the Kwaj Rust Man, was anxious to meet the "father" of the team.
We had a great time catching up, and I remembered to bring along the camera to document the event!
Thursday, April 30, 2009
Sunday, April 12, 2009
Mark Raybuck was spotted Saturday employing an unusual cross training method on the streets of suburban Buffalo, NY. "It helps keep me feeling young, which is what I need most while trying to crack 5 in the mile" Raybuck told reporters.
Sunday, April 5, 2009
Yesterday, Mark Raybuck made great strides towards accomplishing what to some seems like a nearly insurmountable goal.....cracking a 5-minute mile at Age 51. Yesterday, he purchased a pair of 5.5-ounce Nike Lunarlite high-tech racing flats. "Now that I've spent nearly $100 on racing shoes, the sub-5 is nearly in the bag" Raybuck told reporters who were waiting in the Fleet Feet parking lot in Buffalo, NY.
"It would be a shame to spend this much money at my age for racing shoes, and not crack 5." Raybuck has always gone by the common convention that you save 1 second per mile per ounce of shoe weight. Thus, assuming the old racing shoes were about 8 ounces (and the rubber was completely dead), these shoes alone will gain about 3 seconds in a mile attempt. So in reality, he only needs to run about a 5:03 equivalent in the old shoes.
Saturday, March 28, 2009
The good news is that I met my traditional goal of breaking 6 the first time out, although it was close. I ran 5:57 flat, with rather erratic splits of 88, 3:02, 4:33, and then an 84-second final lap. The 84-second lap was encouraging, likely indicating that I had some reserve, and could have managed a little bit faster time overall. However, I'm fairly satisfied with the result. The next goal, within 2 weeks or so, will be breaking 5:50, and as long as I'm that close to it, I might as well shoot for the Norton Barrier of 5:48 (search on the words "Norton Barrier" within this blog for detailed explanation of the Norton Barrier, and its significance).
Is sub-5 still in the plans? Well, after knocking myself out to run a 5:57, I thought about what it would take to peel off another 57 or 58 seconds, and it's not a pleasant thought. However, I have not started any serious running or speed workouts yet this spring, my longest run of the year has only been 5 miles, and it's not even April, so I guess I'll hang onto the dream for a while longer..............
Saturday, March 14, 2009
(Note: click on the title of this post to see details about the game).
It's true! Today for the first time, the Binghamton Colonials (oops, Bearcats) earned an automatic berth to the NCAA basketball playoffs by winning the America East Conference game at home (61-51 win over UMBC). My daughter Kaila texted me to let me know the game was on TV. This is a relatively big deal!
(by the way, is that Oliver and Basil in that photo?)
What does this have to do with Mark and Eric's Running and Dave's wisdom, you might ask. Everything! Mark and Eric ran Division III track and cross country for Binghamton many years ago. In fact, the cross team likely had one of the longest running winning records of any sports team of that era (70s). This type of heritage laid the foundation for Binghamton's later transition to Division I sports, and now, finally, a spot in the Big Dance. Well, maybe this is a stretch, but so what?
Thursday, March 12, 2009
Broken collar bone. Four broken ribs. Four days in the hospital. At least three months of healing.
Be careful out there...
Wednesday, March 11, 2009
Monday, March 9, 2009
If all goes well, I still hope to do a mile time trial this coming weekend.
Thursday, March 5, 2009
I hope I have a mile time to report within about 9 days!
Monday, February 16, 2009
Saturday, February 14, 2009
Hope to have more positive updates soon!
Thursday, February 12, 2009
Friday, February 6, 2009
Winter has continued here, with Extreme XC skiing yesterday, and then more moderate XC skiing in a local park today. Yesterday's outing included hilly, heavily wooded terrain, spectacular scenery (including deer), and a few dangerous downhills (see video of a colleague crashing).
Today's 5K ski at Bassett Park averaged about 13:20 per mile, which wasn't too bad, considering I had to break trails, sometimes breaking through a hard upper crust, before sinking into several inches of snow.
We're expecting a "heat wave" this weekend and for the next few days, with temperatures near or above 40, so I expect I'll be doing mainly running over the next several days. I'm a little anxious to get out onto the track, but unless someone shoveled it, even with these few days of warmup, I suspect there will still be a layer of snow or ice on it. If it does clear out, I may just do an "informal" mile time trial, that of course, won't count for anything.
That's it for now....
Wednesday, February 4, 2009
This may seem like a small step, but every workout brings me closer to a sub-5 mile........I think..........
Wednesday, January 28, 2009
With over 6 inches of snow last night and tonight, it may be back to cross country skiing for a while again!
Monday, January 26, 2009
In fairness to Mark, he had run 3 marathons between December (Maryland Marathon) and mid-April (Boston Marathon), and understandably, was slightly fatigued less than 2 weeks after completing the Boston Marathon in 2:49.
The young Striders are shown here relaxing after the race.
Sunday, January 25, 2009
Wednesday, January 21, 2009
Monday, January 12, 2009
Winter is now in full force in Buffalo. I went cross country skiing with a co-worker on Friday, and enjoyed some spectacular scenery. The topography was varied, with steep embankments, and the 8 to 10 inches of fresh powder with snow continuing to fall made for a spectacular outing. The good thing is that this all counts as training.
I skiid again at a local park near my house on Sunday, averaging about 12:59 per mile for 3.25 miles. Once again, I remind the readers that cross country skiing, especially when blazing your own trails, or when there are any hills, is much slower than running.
I am pondering, though, how running and skiing work together. I've noticed that since I've been skiing more, it seems my running is a bit slower. Today I averaged only 8:29 per mile for a 4-mile run. I felt ok, but I feel like I'm working different muscles. I hope over the course of the winter that the cross training will ultimately have value, and when I start running full-time in the spring, I will have either gained ground or not lost any during the winter.
Regardless of the training benefits, I really enjoy the change of pace, and cross country skiing has always been one of my favorite workouts, especially with scenery as shown in this post.
Wednesday, January 7, 2009
Winter training is continuing here in the frozen tundra, but it's not all bad. Although tonight's 4-mile run occurred in the dark, cold, and icey-pellet type snow hitting my face, last week I cross country skii 4 times, including two times in the scenic woods surrounding my home town of Houghton, NY.
In fact, I was joined by fellow Dr. K Strider, Michael K. Raybuck, during one of those sessions.
I actually used my Garmin and conducted a 5-K time trial in the woods, and averaged about 10:58 per mile. Seems slow, but skiing is slower than running.
Enjoy the video clip below of Michael K. Raybuck skiing in the scenic forest surrounding Houghton.