On the shelf

I have caught a slow moving head cold. Sore throat last night and the beginnings of a runny nose today.

I am on the shelf.

I figure I will take some time off from running and then see how I feel. My recovery from this sort of thing is usually related to how long I take off. If I take the rest of the "work" week off generally my recovery will be faster.

Acai..I am hooked!

As I contentedly sit on my couch sipping my acai-cranberry-pomegranate flavored Vitamin Water, I can in all honestly say "Job well done!" This past weekend I ran 70 minutes on Saturday and another 60 on Sunday. Sue and I drove over to Seascape on Friday afternoon to get a few days of R & R. Seascape is perched on some pretty steep bluffs overlooking the Pacific. The first morning was sopped in with fog but today was bright Sun.

Sun's Back....70 easy minutes

Back to Forbes Mill. The "weather" has cleared out and it was sunny and cool (but not cold).

I had done an 8 minute shakedown at home and then ran another 62 minutes going up and down the dam trail with Jake. 70 minutes total. Legs felt OK. Glad I didn't have to bash a loop today. Jake wanted to run slow and I was glad to stick with him. First loop in 27 and change. Second in 25 and change. Mostly we caught up on Jake's high school team and discussed my chances of going under 19 minutes for one up and back. Jake recommended that I sneak up on it. As we age it is harder to run hard. But some do it. I have club full of guys who can still push the envelope. Whether I ever can again is another issue but I know last Thursday certainly replicated the feeling of running hard.

So what's working?

• No work stress.
• I am mostly running within my limits.
• No speedwork except some strides once a week.
• Mostly every other day running or about 4 days a week. I am playing with the idea of five days a week if I continue to get stronger but am not wedded to it.
• I don't run anything that doesn't make sense to me. I am through fooling myself.
• PR's these days are defined as beating what I did the year before.

To top this off I have an awareness that things can change in an instant. Injury, illness. Whatever. You have to roll with it and then rebuild. It goes with the territory.

Winter in Springtime

It may well be spring in the Bay Area but not today. Today it was winter. Rainstorms fueled by high winds are strafing the Santa Clara Valley. I got out during a quiet period this morning just after 8:30 and ran 70 minutes. My legs felt recovered from last Thursday. I did big loops over at the college sharing the track with Asian Girls. They seem to be the only other runners and walkers who make it out when the weather looks dicey. I was on my last loop when I looked over at the local hills and could see a heavy veil of gray coming on rather fast. I could barely make out a curtain of showers leading the way. It caught me about ten minutes out but it wasn't too bad. At least I was dressed for it. Got wet but not soaked.

The rain came in right over these hills. The college track is somewhere down below.

Sore legs and recovery

I ran both Saturday and Sunday.

Saturday's 60 minutes was a study in sore legs and my constantly stopping for the littlest excuse. Adjusting my cap, retying my shoelaces. You name it and I stopped for that reason. About mid run I began to feel relatively decent and from then on the effort wasn't too bad. Obviously, I was still recovering from Thursday's triumph of will.

Sunday was a relatively normal run. I was still slightly sore-legged but felt much better. On a scale of 1-10 with 10 being much better, I would say I was a 7. I ran an easy 45 minutes and finished up with 6 x 20 second strider's on the street in front on my house.

I know this was a five-day run week. It will be interesting to see how I recover over the next week.

I am beginning to think about how fast I can get. This is dangerous, no?

This is the back of the pack at Zippy's 5K run today up in Golden Gate Park.
This may have been where I would have found myself had I raced today.

An Old Man Ran Up The Hill

I drove over to Forbes this morning to run the hill. I was Jakeless. He was over at Lynbook running a regular coaching session for his kids who are on Spring Break.

The place was near deserted. One other car in the lot when I drove up. I warmed up for 20 minutes alternately jogging over the high school track and back and then up the trail a bit and back down to the parking lot. My legs felt excellent so I decided to see how fast I could do the outbound uphill half of the loop followed by a short rest at the top and then a push back down. My goal was to break 10:20 going up and crack 9 minutes going back down. In my mind, I allowed myself a 2 minute rest at the top.

I went out rather fast hitting the first mark at 2:13 (Don't ask me what the exact distance is. It's just a mark with a pylon). The next pylon is supposedly a mile up the trail and it is just beyond that point that I turn around.

I hit the crest of the first very serious hill in just over 6 minutes so I know I had a good time going. One thing for sure. No one was passing me.

When I hit the turnaround I hit the stop watch and glanced down to see 9:58! I walked for about 40 seconds, felt recovered and just turned around and head back to the lot. Not much rest but more time trial-like. I kept the old man throttle to the floor but worked hard at staying relaxed. If this wasn't a race it certainly was a serious time trial.

I hit that 2:13 pylon in 7 minutes flat and realized that I would have to break 2 minutes coming in to break 9. I picked up slightly and then ran hard the last 30 seconds in.

8:52!

I jogged down for 21 minutes to round things out to an hour of total running.

So: 9:58 + 40 seconds recovery + 8:52 = 19:30 which is my fastest time in two and half years. The hard sections equaled 18:50 so now the question looms on whether I can run that same time without stopping?

Back to back

I ran back to back going late Tuesday morning and doing 65 minutes. I ran some old course variations including a loop around the small lake on the other side of McClellan in back of the 7-11 and then a tour of Jollyman Park before finally ending up running big loops over at the college. I was fine until I was coming home. There was a steady headwind that wore me down and knocked me back but finally I just slowed the pace and settled in.


http://twosevens.com/paint.php

An easy hour in the rain

I took yesterday off. Not because it rained but because of the wind gusts. I told my wife that I was running Monday no matter what it was like outside and I can say in all certainty that it was raining (still) but the wind had died way down.

I did an easy hour this morning dodging puddles and people walking with umbrellas. My legs felt fine. I ran into Ohio and we chatted for several minutes. It was good seeing him but I began to cool down and being soaked, this was not too good so eventually I said good-bye and sped on trying to regain that cocoon-like warmth that had cloaked me so effectively for much of my time out there.

Ready to runble

I slept in this morning missed my umpteenth club workout but made breakfast. I finally digested my morning meal and went out around half past twelve noon. I clipped along for 63 minutes. There was a nice quartering wind that buffeted me around on the way out but could not keep me from running rather quick. My legs felt very (very, very, very) good. I reached one point on my run that is usually around 13 minutes but I was in the low 11's. The whole run was me keeping under control because I felt ready to run hard (runble...like rumble).

That something

Forbes today as usual. I did a 5 minute dump run at home and the drove over to meet the new Jake by the dam trail. It was chilly but warmed up after a while. We did the first loop in 25:40, rested for a few minutes and then went up and ran 24:27 for the next loop. Jake seemed pretty knackered after that one so we agreed on a 16 minute easy jog as a warm down. Everything (for me) totaled around 74 minutes. Of course that was really counting everything.

I continue to be surprised at how really good I feel. As Jake said as we walked back to our cars after breakfast, "You've figured something out. Don't lose it."

Of course that something is not working. At least not at a you gotta be there sort of job.

I am beginning to toy with the idea of trying to run in the low 19's for the dam loop. Of course I haven't broken 19:30 much less 20 flat so I have a way to go.

This is turning the clock back sort of stuff.

Run, adjustment, breakfast

I had to get out early this morning because Danny was coming over and we were going up to Menlo to see Big Bad Bill (Bill our Chiro). The rain that had been hovering around for several days had cleared out and while on the cool side, it was almost perfect for running. I was out by 7:30 AM (Yes, A-M). As usual I kept the pace on the easy side and was able to run 75 minutes. It was the usual. Down the RR tracks, over the college and then a series of numbing but enjoyable big loops around the track and soccer field.

Danny showed up at 9:30 and we drove up to Menlo Park. It was 8 weeks since my last adjustment and my lower back was bothering me a bit. Bill set me right and then Danny and I went next door for breakfast.

So it was run, adjustment and breakfast. The perfect training day.


Big Bad Bill

Passed Twice

I ran 70 minutes midday Saturday. My legs felt so good that I had to hold back. Sunday was another 50 minutes run in the morning to avoid the supposed incoming storm front. I added in 6 x 100 meter strides. Once again it was hold back time. I really felt great! But to put it in perspective younger Asian guy blew by me during about mid run and later on stocky Indian guy lurched by me as he finished his run. It the wages of still running at the sunset of my 64 years on the planet.

But my legs felt great!

Said it once again and now I will let it go.

Forbes 76

It was the usual stuff in the morning at Forbes Mill. I ran a 10 minute shakeout beforehand at the house and then did another 66 minutes up and down the trail with Jake. It had rained the night before but the trail held up well. A few puddles but outside of that, smooth sailing. My legs continued to feel good. 76 minutes total. I know I said I would keep to around 60 but I have decided that I will make a game day decision instead. If I feel good I will keep on going.

3-4 pounds

OK. I am on a diet. Really a mini-diet. I need to lose 3-4 pounds and frankly the days of my going out and pounding miles to burn calories is a thing of the past. So I am watching what I eat and I have cut back slightly on my running so that I don't run (excuse the pun) myself into the ground. Hopefully this doesn't take too long. I know I will see progress if I just cut down on the evening wine and cashews. I also tend to really stuff it at dinner. So that all has to change.

This morning I did 65 minutes on feelin' good legs. A quick moving storm had just swept through the south bay and I went out just after it disappeared over the mountains to the south east.

50 minutes

Last day of the training week. I ran 50 minutes slow as usual with 5 x 20 seconds strides coming down the homestretch. The weather continues to cooperate. Sunny, cool and very little wind. The burden of living in California in the late winter.

slow----slow, slow-slow

Rumbled out the door in the early afternoon running my now classical slow----slow, slow-slow pace.

I ended up doing 63 minutes in part to round out the 87 minutes I ran on Thursday. The day was really perfect. Low 60's, sunny and very little wind. My legs felt good. I am sure I could have run faster and longer but my plan is to run again on Sunday and I don't want to build up week over week too quickly.

20:05!

Forbes Mill in the morning again. I met Jake there before 8 am and jogged an easy loop. I then let Jake get ahead of me on the 2nd loop before I went out and ran an 85-90% 'er. It took me some time to get my HR up to 85% but I just worked it hitting the half way mark in 10:40. I slud back down in 9:25 for a 20:05. Good effort. Best in 3 years.

In the late afternoon I met Shel at Stanford and I ran another 35 minutes. My legs felt very good. Like I hadn't run hard in the AM. Strange sensation feeling that good.

Total for the day was 87 minutes.

70 minutes

I ran slow as heck this morning for 70 minutes. Beautiful spring-like day. Can't believe it. I did my usual (I am in a rut) college course to get in some mini-hills on the decaying par course that caps the top of the track. Felt great probably because i kept it so easy. Funny though...My left quad was sore after I got up from my bed where I had been stretched out watching some TV and eating breakfast.

Ice and Advil to the rescue (I hope).

Drumming out 50

I drummed out 50 minutes this morning before meeting Ron for breakfast. I can't say I was as strong as yesterday. But it was first back to back in a while. On my back home I added in 4 x 20 second strides, starting one very two minutes until I got to my house.

Instead of breakfast...I ran

I drove over to Carrows my Saturday "usual" club breakfast but no one showed up (huh?). I waited around for awhile and finally gave it up. I decided to drive over to the Sunnyvale Baylands instead of heading home. I figured it wouldn't be too crowded and it was near perfect weather. High 50's and little or no breeze.

I ran for an hour and had to push to get my HR up into 65-70% range. I felt strong which is rare these days.

Best Tandem

Forbes Mill. Ran 3 good loops with Jake. Best tandem run we have had in several years. 26-25-sub 25. I ran 6 minutes of shakeout at my house before so all told about 82 minutes. Some young thing blond in a jogging suit blew by us on the second loop. I wondered if I could stay with her if I could have paced her if I was on one of my time trial efforts. Jakes said "yes" but I had my doubts.

Weather was cool and sunny. Perfect for a blast up to the dam and back.

Jake may need a pace maker for an irregular low heart beat! His heart rate drops down into the low 30's and misses a beat now and then. As long as they leave the top end alone he should be fine.

Up In The Hills Again

I ran for 60 minutes back up in the hills this morning. It was the first time in almost two years. I walked several truly steep sections but ran everything else.

This isn't me and these ain't my hills. But it get
across the general idea.

23:02

Was it worth it? Hardly but I made the monthly trek up to the Dolphin Club Race in San Francisco. The weather was beautiful. On the cool side but very little wind and bright sun. The 5K event was up by the yacht harbor right on the Presidio. I was a bit sleep deprived due to daylights savings time but I gave it my best 85-90% effort. I played chicken and didn't look at my stop watch until I crossed the finish line in 23:02. I noted that I was 22:16 at the 3 mile mark.

This was 7 seconds better than the last time. Nothing great. No dramatic leap forward. With my warm up and warm down I banked around 48 minutes of running.

It is what it is.

I am beginning to feel like everything that once worked is no longer working. Either my body is just used up and I really do need to become a self time junior jogger or I need to get used to pushing (which is very tough these days). Pushing would be time trials and tempo runs which obviously have a high possibility of injury. Ultimately when I am out there (like today) I am not in oxygen debt. I am not orgasmically gasping for air. I am simply out of sync. I never feel comfortable. I don't expect to perform at the levels of 3 years ago but I have dropped off rather steeply (of course age related drops are not always straight line).

I feel that I should be able to run a tempo effort in the 21's. Maybe not the low 21's but down under 22 minutes. I may have to claw my way back down. Ugh! More secret racing and time trials. Watching my weight and diet. And for what? To establish myself as a 2nd class age grouper.

I'll need to forget all that happened in the past. All of it. Treat this time like it's the first time. So go after the Asian guy and big Larry. No watch. No HRM. Then pick the next guy. Get under 20 on the Forbes Mill loop.

Get used to it.

82 minutes

Forbes Mill. Sunny & cool. Maybe 40 degrees at the start. I did three loops with each one faster than the prior. 27:15-25:45-23:55. Legs felt very good but I took a header on the backside of the second loop.

SPLAT!



Ripped up my old gloves and scraped up my right knee.

There will be blood.

But the adrenaline was flowing and I ran well. With my 5 minute shakedown run at the house I did around 82 minutes.

Just 77 Minutes

I am beginning to really enjoy being off of work. After two days of pounding carbs I finally began to feel like my old self. I went out around 10:30 am. It was sunny and breezy and on the cool side but nothing that shorts and a long sleeve "T" couldn't handle. I made plans to run some threshold reps but never ended up doing them. When it came down to it, I "just" ran 77 minutes at 65-70% of max HR . Over to the college via the RR tracks, around then big loops around the soccer field and the track.

Not a born to run day

I ran in the AM before the club breakfast. Cool but not cold out. Ground out 25 "slow" minutes. Felt low on energy. Like I was on empty.

Had some carbs for breakfast and did a second run around 1 pm. This time I ran 50 minutes at an easy pace. Felt a bit better. Had some left over pasta for a late lunch. It was warmer. Close to 60 degrees out.

This was one of those days where I wanted to chuck it. Not a born to run day.

WET 60 minutes

Ran at Forbes with Jake. Very wet. Rain coming down steadily but thankfully little or no wind. The trail was pretty empty. I saw one other runner and maybe several walkers. Jake dropped out during the first loop. His legs were dead (dead...dead). I think it is the renovation he is doing on his downstairs bathroom. He has been struggling for the past two weeks and this so happens to parallel the same period of time he has been working on his house.

Hmmmmm....

I ended up running two slow loops and a bit extra before and after. Maybe 60 "real" minutes total.

O-U-T

I am OUT of work. Retired once again. I must be. I turned in my badge and office keys today. There is no way I could get back inside even if I wanted to. I received a last email from my boss asking if I ever made progress on one of the very projects that I came to hate. Nope, I said, and if you remember I sent you an email weeks ago saying that I was out of time on getting this one done. There was much that I didn't get done before I left that was way more important than this project.

But she is a friend and I hate to let her down but happily she has enough drones on staff who will jump all over this. That's what drove me out. Welcome to Dronesville.


Out of my way earthling. There is a new policy to work on.....


Anyhow....

I ran twice today covering an easy 40 minutes this morning and another 30 minutes in the afternoon. Cool weather in the morning and breezy later on.

Double

I ran twice today for the first time in a long time. Unlike Friday where I lazed around all day, I actually had stuff to do today like join my club for breakfast and get a haircut. So I sandwiched my schedule with a morning 30 minute jog and added in another 35 minutes easy run in the mid afternoon. Both runs were unremarkable except that I could actually do them after all of these years and miles.

SVW

Monday is my last day of work. Actually Wednesday was my last day because I am finishing off with unused PTO and will only come in Monday to turn in my laptop, badge and keys. I know I keep saying this, but maybe I need to rewrite it because it seems that it is finally true.

I have applied for social security and medicare so this may well be "it". Not sure. Someone used the retirement word but I am not comfortable with it (yet).

I have decided to create my own Hawaii this spring and summer and see how it feels. You know. Shorts, t-shirts, sandals (or old running shoes..no socks). Maybe a gym even though I tend not to use those things. Certainly running. A coffee shop, a book store and if I can find a decent, uncrowded place...a beach now and then. If they get crowded I can always outlast school and come back in the fall when school is back in.

Sounds decadent.

Consulting. Maybe if the work is interesting and does not require a badge or office or being someplace on a regular basis. Next year would be better because I can collect social security and make consulting fees and keep both.

What a bonanza.

I am looking at blogging. Silicon Valley Warrior (SVW) style. One thing I have discovered is that being a SVW makes you strong and resilient.

In the early days it looked a great deal like this.


But later on it became this.



And at the end it became this.

Aurens..Aurens..Aurens!


All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act their dreams with open eyes, to make it possible.

Seven Pillars of Wisdom

Pale and Vacant

I drove over to Forbes Mill this morning arriving early (but Jake was already there). I had decided not to push it. I was the recipient of a terrible night's sleep. 3 hours. Well, I guess it could have been worse. My mind wouldn't stop playing old tapes. Having woken up around 3 AM, I had tried to fall back off but finally gave in and rolled out of the sack. I glanced at the clock.

It was a pale and vacant 4:30 AM. Night is like time travel. When I awake like this I can remember, after a fashion, many of the times I would thrash around sleepless in some bed. Mine or someone else's. It is timeless. It feels the same. It is 1955 or 1983 or 1992.

But I have learned to cope. Not to fight it.

In the next several hours I read, drank coffee and then did a five minute shake out run at around 7 am.



Anyway, back to Forbes. I decided to run easy. Jake and did a loop in just over 26 minutes but he was already struggling. OK, then it was too fast no matter what the pace was. We turned right around and ran a second loop but Jake stopped to walk about 7 minutes in and I decided to just keep going arriving at the turnaround in 13:15. Regardless of being sleep deprived, my legs actually felt good so I pushed a bit on the way back. I sailed back down in 11:05 crossing into the parking lot in 24:20. I decided to add another 5 minutes to make the whole thing 60 minutes.

My so called retirement

Email to a friend on my so called retirement

I was thinking that my so called retirement should have certain critical elements.

1. My coffee shop. Yours was Starbucks. I haven't picked mine yet. Any recommendations on ambiance. Near a bookstore or not?

2. My alternative work. In your case it was painting. I have written inciteful books and poetry. I really didn't mean insightful. Mostly my works have incited controversy or disgust (or no interest what so ever).

3. Not making money. I know you went without. I believe I can do that too as long as those government checks keep coming in (Hmmm..do I have to stand on a line to at social security to pick them up???).



I am thinking of adding in a beach for spring and summer use. Maybe even a small coastal hamlet to hang out in. You know, some coastal running trails. Maybe a beard and mustache.

Anything else I am missing?


Authoritative Executive


I won't miss work. Today was typical. I was sitting in my last HR staff meeting thinking about how I should take action items for the following week. Of course except for a short exit meeting late Monday morning, there is no next week for me.

At least not there. The big boss (my bosses boss) breaks in and beckons to two of the staff. I need you right away, he says. And of course he does. He is wearing a suit. There is an important board meeting. I am just damn glad it is not me that he needs for that meeting. It has been me over many years and many companies. But not this time. Not lately. I am not jealous of them nor would I trade places with them. Not even if I could be 10 years younger and two minutes faster in a 5K race. I don't feel superior because I am not. I am simply able to leave and not be at anyone's beckon call.

The Immediate Pull Of Gravity

I drank a tankard of coffee and then set out at around half past 8 am. I was dressed to the 9's and maybe overdressed but a quartering wind kept me on the cool side and the tights protected my legs. The run felt good. All 70 minutes of it. The usual course. Over to the track, around the par course and the soccer field. Plenty of soft "giving" surfaces and plenty of Asian Girls either running on the track or walking in between classes. I admit though that morning runs, even when decent, are still like wading through the shallows of varying degrees of molasses. There is little or no torque. Of course 100K miles and years of wear and tear don't help. In the old days when I ran slow, I always felt like I was holding back.

But not any more.

If I pick it up, I can feel the immediate pull of gravity.

Pulling me down and slowing me down.

But I give myself no choice. It is a run day and so I run.

I can just see it

I can just see it now. The big "I have to work" finish line up ahead.



I still have to slum through next week but March 1, 2010 is it. I'll have to remember to shave and shower once I am out.

75 slow minutes today. I took off at around 1 pm. The wind picked up during the latter half of the run. Big storm coming in.


An idea whose time has come

Tinman Tempo

In pre-retirement mode, I drove over to Old Forbes Mill mid morning. Jake, who is a high school track and field coach, was going to try to join me if his "ski week" workouts got over early enough.
As it was I never hooked up with him. I know how he gets when he s in coach mode.

I warmed up at home with an easy 10 minutes and then drove to the trail. I ran the first loop in 24:37 capping put at 70% of max. This was a good sign so I threw in a Tinman Tempo loop staying mostly in the 75-80% range with the last several minutes at 83%. I just missed breaking 22 minutes (22:03) but I knew that I run well. I then jogged down 13 minutes for a total of 70 minutes.



Tinman, Tempo Run "look"

75 big ones!

Got out by 8 am this morning. The fog was thick blotting out any sunlight. I was still feeling Sunday's AT run so I did a Galloway-type recovery run, walking 1 minute and jogging 4 until I hit an hour. I then ran another 15 minutes at a slow but steady pace for a total of 75 big ones.

The goal of this run was to burn some calories, get in some distance without beating myself up.

CV's and such

I am going to have to claw my way back to respectability in this running game. But I know that intervals won't do it. Never has and never will. As much as possible I am going to run very other day.

Oops, I know this is a change in plans but it will work out to 3 days one week and 4 the next. I should be able to handle it.

My focus will be on increasing the time run on the days I run (duh).

If I do hard workouts they will be limited to one of several types.

Striders on the track. Real strides, not all out sprints.

I will more than likely adapt Tinman's CV's and tempo runs. They are way off anything hard like VO2 max work but should help me develop the ability to handle faster work. Even yesterday, running down the promenade south of AT & T Park, I was uncomfortable with the fast pace. Not with the oxygen intake part. I was no where near lactic acid per se. It was more of the physical nature of running harder than a slow jog. The mechanics are just not there.

Since I am close to 23 flat for 5K at 85-90% my plan is to focus on the next level which is 22:30. I can't believe I am this slow but I had better get used to this sort of thing. I may get faster for a time but eventually I will be slower.

CV pace is 7:24 (these are like threshold reps)
Tempo Pace is 8:09 (this is more like lactate runs)

I wonder what the latter converts to on the Forbes Mills loop?

23:09

I ran another of those pesky 5K's at 85-90% of max. Typically I chose a Dolphin Club race up in San Francisco. It started about a mile south of the Giants Ball park, circled the outside of the stadium twice and then came back that same mile to the finish.

Nice course. Flat and relatively fast. It was cool, sopped in with fog and with a light head wind going out. Even with a 22 minute warm up my blood was like sludge but I just got out a quickly as I could to drive my HR up into my target range and then just stayed there for the rest of the way. I didn't look at my splits. My last run at this effort had been 23:38. The one before that was at 24 minutes and change so I just hoped to "do better".

I was further up in the pecking order, running with folks that I knew generally ran in the high 22's and low 23's. Of course I wasn't racing them. They were just company while I ran to my HR. I picked it up if I dropped below range (85%) and slowed down slightly if I went over 90%. So it was simply a game against myself.

Anyway, I came across in 23:09 which was better than my last effort but still 2 minutes slower than I was running these in 2007 & early 2008 (prior to pulling my calf). It is hard for me to believe I will ever get that 2 minutes back.

Realistically, getting down into the 22's would be nice.

The total workout including my 5 minute "dump" run in my neighborhood was 60 minutes.

27 minutes warm up
23:09, 5K at 85-90%
10 minute warm down

81 minute progression run

Okay. I have decided to commit to a 3 day week running program for the next 3 months (at least).
Three days running and two days walking. Not quite what the Furman boys had in mind but close.

One day will be a longer progression run of 8-10 miles

One day will be a 85-90% threshold run. Generally this will be either a 3 mile/5K run or a loop at Forbes Mill.

One day will be either sprints or threshold intervals at 85-90%. It also could be a now and then a test time trial over the mile to 2 mile distance.

I figure it will take a month for me just to adjust.

I ran over 8 miles today for the first time in forever. It was a progression run of sorts but totaled out at 81 minutes including my dash to the bath (room) and back after the first loop.

The loops (sans the dash) were roughly 27:50-26:30-23:38.

Cheetah leaving by the exit

I seem to be going down fighting. @Work that is. I told my boss how I feel about Pit Bull while I counter her hammer like chess moves with my own indirect, counter moves. I stopped her cold on one of her unwanted and pointless campaigns. She doesn't even realize that I was coaching the other side. It was easy to outwit her.

But I am going to be gone in less than 3 weeks and time will run out. So in the end I get to be Cassandra and warn those dwindling few who will listen that HR is headed for a fall.

Really, what am I accomplishing?

One friend told me that I was going out like a tiger.

"Nope, I am a Cheetah," I said. "We can't climb trees."

I think I just need to go out quietly. My agitation tells me that I am running on empty. I will embrace the void. The outside of work life.




This will be me in March.....

Post Super Bowl Run

In the world of winding down from work there is time for a cup of java and then a nice whippy-legged 60 minute run. I got out reasonably early (8:30 AM) and ran my usual route over to the college. I did a mix of soccer field and big loops around the track until it was time to head back. No HRM on this run. I kept things slow.

Given that yesterday was a typical Super Bowl feed which included B-B-Q chicken and ribs, chips, dip and wine, it was amazing that I actually felt decent.

I did go into work afterward but only after hanging around the house all morning, showering and surfing the web.

Target

So now I know that my weakness is exposure to hell bent for leather and lead, anger management, micromanaging, territorial types. To some extent this has been one of the footnotes of my so called career.

Bullies!

The words change but the concept is the same.

As I wrote some years ago, I must have a target painted on my back. Or perhaps I am the man painted on the target. Maybe I painted myself there.



Even in my soon-to-be last job, I ran into two of them. The first individual, I didn't bring in and the other I did bring in. The first person eventually self destructed but only after she played all of us against each other. The team pretty much hated her. While she was still here I moved offices to distance myself. I was ecstatic.

The second one was a good girl consultant until she was offered my job and then she turned into a pit bull. With only a month left I decided not to fight this one out but I realize fully that this is just another of those folks who think they can run me down while smiling to my face. At this moment I have 3 weeks to go and will continue to avoid her as much as possible.

Not ignore her. Just avoid any unnecessary contact. It isn't pleasant this tackling dummy thing.

I was hoping for a peaceful exit but that doesn't seem to be the case. Once you let one in the door, you shouldn't be surprised if it bites your hand and mauls you as you go down for the count.



Happily I will be heading out the door and she can maul someone else.

Drills

I ran 70 minutes today right on the heels of a departing rainstorm. I kept the pace slow throughout.

In the middle of the workout I did drills on the track walking them instead of bounding them. I would jog in between. We'll see how sore I am later on but so far so good.

Big girl's soccer game over at the field so that was off limits. I stuck to big loops around the track.

75% Solution

I headed over to Forbes and met up with a very punkish Jake. He was tired from two hard running days earlier in the week and a day of working on his house.

And I??

Fresh as a daisy from two full days off from any sort of running. We ended up running one loop together which was very easy and just under 28 minutes. My HR was in the high 130's. One the second loop I ratcheted my HR up to around 75% of max and cruised the course in 23:52. If I add in the warmup jog before and after the loops I was right around 71 minutes.

The ice cold, won't make eye contact, slim blond was there. A great deal younger than us. I get that but after so long, not even a smile. :-(

By the way, talking of blonds (and I am not so sure she is a real blond) here is where you will find most of them in Europe.

Inquisitor

Well, she seemed nice. It was supposed to be redemption of sort. You know. because of that first time when she was cross examining me (actually it was a job interview) and, unemployed and in need a job I had the courage to suddenly stand up and say this interview is over and I walked out of the office and the building into a 100 degree day. Nothing to look forward to except to get away from her big, arrogant ego and a long drive home, sans air conditioning.

Oh she came running out and apologized and I forgave her for being such a dick but I still went home. I knew, back then, that us working together would be HELL.

Redemption came around and I hired her and it was fine for 7-8 months as long as she was a contractor but then when I decided to leave and she backfilled my job. Except it was more like backhoeing my job. Suddenly it was all those years ago. Too bad. She looked so good on the outside.

BEFORE


A friend told me, she is an inquisitor, not inquisitive. That put things in perspective.

Now the disengagement comes more quickly. You can't engage with the psychotic not go a bit mad yourself.

Too bad. I stayed too long. So one more of those to hurdle and the road is clear.

AFTER

60 minutes of easy running

I got out around 8:15 AM and ran 60 minutes. My legs felt surprisingly good especially since I walked an hour on Sunday and inserted some drills to put some zing in my legs. I felt none of it this morning.

The goal was to work a half day and I ended up staying down into the early evening. Met the new CEO. We chatted. May be a chance for me later on if I am outside HR. I won't count on it but if he still feels the same in a month or two, we can talk. It won't be about title or money. I will come back because the odds are long and it's the work I do best.

Stepping out

Monday is the beginning of my last 4 weeks as an employee anywhere (or so I hope). I need to begin to seriously transition my role. The first step is going to part time. The second step is caring a great deal less about how what will soon be my former job is done by my successor. So Monday, I will care a great deal less.

X's and O's my friend.

X's and O's.

My plan is to irrelevant about mid February and then just play out the string.

After March 1st I will begin that work fast I spoke about. One never wants to say never but I think about 90 days of not thinking or talking about work will go a long way to putting me into the neutral zone in transitioning my work life.

75% test: 33:36

Wow! Another Saturday of sleeping in and missing the club workout. This is getting to be a real trend. I did make breakfast and caught up with Dimitri who may have a stress fracture. He hasn't run in weeks. He had an MRI last week and will find out the results next week.

I did finally run but waited until after high noon to go out. Blue skies had given way to clouds coming in. I had decided to run my test course at 75-77% of max so I got out fast (based on today's standards). I felt good but even though the weather was cool, I still had to slow somewhat to keep my HR at or under my target. Of course that is the idea. Run fast until you have to slow down.

I got back home in 33:36 which was about a minute and 18 seconds faster than when I last ran the course at 70%. For some reason I think that 70% was better in its class versus this run. but then when I stop to think about it, 78 seconds faster ain't just hay. Afterward I slowed down to a jog and ran the clock to one hour.

Anyway, 33:36 is my 75% target time to beat.

Old Forbes Mill

I drove over to old Forbes Mill. Jake couldn't make it. Some sort of flu bug. I had a nice run anyway covering 70 minutes on the trails. It was cool and the ground was wet with runoff from recent rains but it all worked out anyway. I kept my HRM in the low 140's most of the way.

Felt Good

47 minutes this morning. On the cool side but thanks to a bountiful, carb loaded Tuesday I actually felt OK. I originally was just going to run an easy 45 minutes but decided to up it to 50 when I ran into one of our club members and we stopped to chat. By the time I finally headed home I was back to the 45 minutes plan but was too far away to avoid going over that and eventually landing on the BIG Forty-Seven.

Who Dat?

I ran early today to head off the rain that never came. I paid the price for eating comfort food on Sunday. Ribs, Chinese food, chocolate, lemon scone and a banana for good measure. No coffee in the morning. Just launched myself out the door for 70 minutes of dead legged, no good carbs, running. OK, sort of like running in jello but running never the less. The girls were back walking at the track (Who Dat?). Strange group of females and because I am not a young alpha male, they take no notice of me which means I am sort of invisible. I ran my loops stopping once at the bathroom and continuing to grind out the yards until I finally gave myself permission to head back home.

Obsolete

If it weren't for the friendship I have with my present boss (the last boss I will have..hopefully) I would be out of my job right now. Two weeks is even too long much less 5 more weeks. I am going to have to act like a obsolete battleship and just swing at my moorings until I can pull the flag down. Of course I am not obsolete but it is good to have a cover story.

60 minute run

So I dragged ass all week and hadn't run since last Monday. The trip to Seattle, the Governor's birthday, the trip back. Overloaded with restaurants, banquet halls , airports and airplanes. I don't travel well. I used to (once I cleared jet lag) but that was a million years ago. I got home early enough yesterday from SJC to run but instead laid around the house and surfed the web and watched TV.

So today was it but I delayed the inevitable, slept in, had a giant mug of coffee and drove over to the vets to pick up Amber's ashes.

I let her ride up in the front seat with me. She would have liked that.

I finally got out in the early afternoon and ran 60 minutes with the HRM grooved in the 140's most of the way. Nice run. I totally missed the showers that wet things down in the morning. Mostly it was sunny and breezy. No complaints.

The Last Runner Sitting

.The last runner standing has become the last runner sitting. Rain has lashed the Bay Area for the past 3 days. I ran Monday because I had all day to run and dry out. Tuesday was my normal day off. Wednesday is a travel day to Seattle for my father in law's 100th birthday. Of course it is raining up there too. I decided to just chill and run Friday afternoon when I get home or Saturday which is a normal running day. It makes little difference these days if I miss several runs. I can pick it up later on

Blown Around for 75 minutes

A big storm came in and drenched the place. I waited until late morning before heading out the door for 75 minutes of slow running. I got blown around quite a bit but except for a few short periods the rain was never that bad. My college loop course was compromised. I now know what all weather surface means.

Water stands on top of it.

The far side of the soccer field was flooded. I pranced through it anyway and got my feet soaked. I pretty much had the track to myself.

I was glad I did the run. Very Chicago Bears, monsters of the midway type of running (and I am not even a Bears fan).

Test Course: 34:54...HUH!

I ran an easy 15 minutes this morning before joining my club at breakfast. At noontime I went out and ran my test course at 70%. Last time out I did a 37:38 which was a 25 second improvement over the time before that.

This time I cruised 34:54 which shocked me. The conditions were similar to the last two runs. Afterward I thought that maybe I had missed a lap over at the college but in reviewing the run, I realized that I hadn't short sheeted anything. I had just nailed the course. HR in the 148-152 range the whole way.

I am not totally sure why this level of improvement happened. Maybe it was running only 3 days this week or maybe it is because I am distancing myself from reps and sprints. In any case I will continue to run 3-4 days a week with an emphasis on 3 until I finish working.

Haunting

We're all having problems missing Amber. I was home alone today on the computer upstairs in the den. I heard a slight rustle of dog-like footsteps on the landing The hairs on the back of my neck stood up. I shivered slightly and went to the doorway and looked out at the landing where Amber usually burrowed up against the wall. Of course she wasn't there but I felt her presence. Maybe just a very vivid memory of her. I don't believe in an afterlife but as a Christian friend told me the other day, "That's where I am fortunate. I believe in an afterlife. In my world you'll see Amber again."

I am willing to settle for her haunting us as some guardian spirit if that is her wish. None of us would mind.


Amber would do this. Lying on the floor with her leg
and paw across my arm.


I found this on the following site:

http://www.flickr.com/photos/bar-art/76183167/in/set-1518578/

Another 75 minutes

Jake and I resumed our Thursday runs at Forbes Mill. As usual he was exhausted from too much running and working on his house. I was fresh legged after two days off. We did a couple of up and backs. I had run before and added on some more running afterward. 75 minutes total. My legs felt OK. I had originally planned to run an AT loop but decided against it. Laziness was the factor. It was just cold and early and not the best conditions.

On the work front. The new CEO is on board. Our 3rd in 3 months. Of course since I am leaving for once I don't care. I have made no attempt to meet with him. He is a blank sheet of paper to me. BLANCO. Very similar to my last few months at Transmeta back in 2002. We had just hired a new CEO and people would keep saying "You ought to meet with him. You know the company better than just about anybody." I came close once but when he canceled due to a scheduling conflict I never tried to reset the meeting.

That's what I am doing here.

Leaving.

In a month (or less) I should be as compelling as oatmeal without raisins.

Then I am going to disengage completely from the world of work for 3 months to see what it feels like. OK, if someone calls and it is interesting, I will talk. But the market is quiet and unless I try (and my plan is not to try) I will be retired.

Amber 1995-2010

Amber the wonder dog


RIP

November 13th 1995 to January 12th 2010

75:01

I crushed the 75 minute barrier today!

75:01!!!!!

45 minutes this morning and another 30 minutes at lunch. I would have run further this morning but I was unnerved when I dropped one of my gloves into the urinal at the college. I washed out the glove right on the spot in one of the bathroom sinks but realized that the better part of valor was either tossing the gloves (they are cheap brown cotton gardeing gloves) or getting them home and into the washing machine. I chose the latter.

Luckily it wasn't that cold so my gloveless hands didn't freeze.

My legs were murky at best. I felt no residual soreness from yesterday's sterling 23:38 (cough...cough). If I was of a mind to, I probably could run every day as long as the pace was slow enough. Maybe in the world without work (WWW) I might be motivated enough to try this but I doubt it.

23:38

ran that 5K AT run up in GG Park in SF in 23:38. This was 25 seconds faster than the last time which was about a month ago. The course was relatively flat but still had two good little hills and some rollers sprinkled throughout. I found it harder to drive up my HR because it was cold and damp but at least not windy.

So some improvement over the last time but still quite a bit behind what I was doing back in 2007. If I age grade my efforts now, my run today was worth an 18:12. My 21:08 in 2007 was worth 16:38. So I have slipped down the age grading curve even just running AT.

So what can I do about it? Or better yet what will I truly do about it? Smiling

1. I will run more minutes every other day. Not sure how high I will take this but it will help with number 3 (below)

2. I will do more AT workouts. I have felt awkward running AT but that's really because I have spend very little time at that specific effort. Not like it's that hard but your body gets ready to do something because your body gets used to doing it.

3. I need to lose some weight. I am also heavier by about 5-7 pounds heavier than I like to be. This I can accomplish, as long as I do it slowly. Usually a pound every week or two is fine. I have a small bicycle tire (rather than a spare tire). I can see it when I look in the mirror.

4. I am quitting regular full time work. This could be a biggie. Work was draining me. Back to consulting or retirement (which means no more bosses!!!!!!!)

5. I will add in several days of hour walks. I did a heck of a lot of walking back in 2008 when I was injured. It's funny to say but I will have to get back into walking.

Given all of this I am not sure what the effect will be. Sometimes runners at my age who take time off don't come back. 2008 was a very, very spotty year. I missed a great deal of running and 2009 was basically a get back in shape year but even the track reps didn't really help the way I thought they would. I ran stuff too fast and this combined with work stress probably did more to drain my energy rather than build strength.

There's nothing further here for a warrior.

I am leaving my job again. It feels normal because that has been a pattern in my work life since forever.

I talked to my boss several weeks back and told her that I couldn't stay unless I had the bandwidth to do the strategic work the company needed versus the tactical work that had become the norm for the last 3 months.

You have to choose, I said.

Do the safe but short sighted thing or do the thing that might save the company.

I didn't envy her. I knew intuitively she would choose the former.

It is so safe to bury yourself in process. In time she'll be looking for her next job.
She made her choice.

So I depart on March 1st. I have been ready to leave since early November.

          There's nothing further here for a 
          warrior. We drive bargains. Old men's 
          work. Young men make wars and the virtues 
          of war are the virtues of young men; 
          courage and hope for the future. Then, 
          old men make the peace. And the vices of 
          peace are the vices of old men; mistrust 
          and caution.

          Ah, yes. But then Aurens is a sword with 
          two edges. We are equally glad to be rid 
          of him. Are we not?

A squall or two

Ran 45 minutes at lunch today. HR in the 130-140 range. Not sure if it was because I was rested or the cool weather. In any case, it was a good run marred only by a rain squall or two that passed over the Baylands forcing me back to my car to retrieve my cap.

The plan for Sunday is to run another of those pesky AT 5K runs. This one is up in Golden Gate Park (again) but the course is more forgiving than last time. I will take Saturday off so I am relatively spry come Sunday morning.

Test Course #1 - 37:38

I ran 60 minutes this morning with test course #1 thrown in at 70%. I covered the distance in 37:38 or 25 seconds faster than last week. Conditions were about the same except that I threw in a 10 minute easy warm up and ran 13 minutes after. One of these days I ought to measure the course. I am guessing 4 miles but maybe not. The distance is less important than my getting faster over time.

I took a day off from work and lazed around not getting out until mid morning.

A preview of my life come spring.

No, I did not run

I didn't run today. No the sky didn't fall in and the earth was not swallowed up in a cataclysmic event. Things just got too tight at work (the job I plan on leaving soon...remember???).

Since I am planning on running Sunday I can still sneak in workouts on Thursday and Friday or possibly Saturday as a backup. In any case I will get my 4 dinky days this week in somehow.

DINKYDINKYDINKYDINKY

Real Double

Did the real double today. 2 x 35 minutes in ole style. I ran 35 minutes this morning before heading off to work and then doubled back at lunch for another 35. I lucked out. Clear and cool this morning and clear and moderate at noon. Perfect running weather.

On the work front, I am architecting my departure. If all goes well I may be out of there by the end of February or early March. At best I stay but part time. I doubt there will be the budget for it and I won't cling or hold on. Well, I acted clingy the next day for several nanoseconds and then got over it.

I will miss the people but not the tasks. I have been over ready to leave since last November.



New Rules (or old rules).

Don't try to extend this thing. If someone asks you to stay, to do the type of work you are best at, then fine but otherwise you are leaving.

Act like a consultant

Use this card if all else fails

Cut Here

Shaking it out

I didn't hurry out for a run. Decided to go for breakfast. Did a 10 minute shakedown before heading over to breakfast but very little shaked out. Got down to Carrows for breakfast with the club. Passed a roaring car fire on my way in.

I waited until around 12:30 PM to finally go out and run. The weather was overcast with mild temps and very little wind. I ran another 50 minutes at a clip (whatever that is). I ran over to the college and did big loops around the soccer field and track.

A 60 minute day.

Test Course #1 - 38:03

I ran a test course at around noon today. The course is from my house, up the railroad tracks, down McClellan to the college and onto the track. I then do 4 big loops around the track and come home the same way I went out.

I don't know the distance.

My educated guess is around 4 miles. It's OK if it's not. Right now I don't care. The purpose of the course is not the distance but rather the average HR and time.

My goal today was to run it at 148-152 HR or 70%. The elapsed time today was 38:03.

I start out quickly which is relative for a guy bearing down on 65 years old. I try to get my HR up in my target range as quickly as possible and then try to stay there for the rest of the run. The painful part is having to slow down to stay down under 152.

My goal is to run the course once a week. Every now and then I will run it at 158-160 HR or roughly 75%.

If the times come down for both the 70 and 75% test efforts then whatever I am doing is working. If it gets slower then I am blowing it.

My focus for 2010 is no longer going to be to see how fast I can at the top end. I enjoyed the workouts last but my right achilles and calf started to come apart.

Now my focus {{{the new focus}}} will be to see if I can improve at 70%, 75% and 90% efforts.

I might run a 70 & 75% effort weekly but the 90%'ers will be about once every 3rd or 4th week.

Quite sense of quiet

Cold but not wet. I ran an easy 62 minutes this morning. My legs felt good but no flickering sense of speed. Just a flickering sense of slow.

The track was mostly empty and quiet. Old folks scattered here and there. The clapping woman except she doesn't clap much anymore. I ran the perimeter of the soccer field and the big loop around the track. The new years resolutions haven't been made yet (only to be broken). I expect more temporary folks after January 1st.

Hung

Cold and overcast. Ran 60 minutes very slowly. Thought about cutting it short more than once but I hung in there until I knew my return trip would get me to an hour.

Skipped Club

I ran an easy 58 minutes on Saturday morning. Skipped the club breakfast so I ran later in the morning.

Back to back

I did a back to back running again today. I waited until mid morning before going out. I did another 60 minute run slow and plodding as usual but my legs felt OK and the weather cooperated with low 50's, sunny and little or no wind. I ran around the neighborhood and then headed over to the college. I did my usual combination of big loops around the track and soccer field before heading back home.

Another cold run

I got out early again this morning. Temps in the 30's. At least there was no wind. I was dressed to the "9's". Ran 62 slow slow minutes. Legs felt fine, just old and cranky. Over to the college and back. The track was almost deserted. I passed an Asian guy who i often see running there. It is rare that I pass anyone. We chatted for a few moments and then I moved on.

60 minutes of nothing

We had out annual Xmas dinner Sunday evening. I didn't drink very much but I ate a hell of a lot of food. Slept poorly. Woke up early (5 am) dozed a bit and then finally rolled out of bed at 6 am. Poured coffee down my gullet and tried to get myself going on all 4 cylinders.

Alas it was not to be. I ran anyway but it was on two cylinders (clunk..clunk...) under relatively clear skies. The rain was supposed to come but it was late morning by the time it came down in sheets. I had already completed 60 minutes of nothing running at barely more than a walk. I have found, Brian Clark foretold, that if i run slow enough, I can get it done.

Two day running week

Thursday

Yes, that's right. T-H-U-R-S-D-A-Y! I didn't run Monday, Tuesday or Wednesday. Sore right achilles and calf dictated some rest. So on Thursday morning I drove up to Forbes Mill and ran for 75 minutes. I fired up the HRM and kept my effort in the 65-70% range. The whole run felt good. Not that fast but good! My average for both up to the dam and back was 25 minutes each trip. I also ran over the high scool twice by various routes adding more time.

My calf tightened up after the run but nothing that seemed dangerous.

Ice, advil and massage should keep me on the path.


Saturday

Cool with a heavy mist in the morning so I passed on running until noon. The sun was breaking through and it was warming up nicely when I went out and ran 65 minutes of easy stuff keeping my HR in the 135-140 range. It is supposed to rain Monday so I may go back to back and run again tomorrow.

24:02

Monday

It dropped below freezing last night and while it was rain hitting the streets in front on my house, it was snow up in the hills. I got out just around 8 AM after drinking a gallon of hot coffee. I was dressed to the 9's and 10's wearing my new compression tights, my old high tech Gortex rain jacket, hat and gloves. I slogged an easy paced 60 minutes over to the college and back and called it a day.









Wednesday





I ran early so I could get to work for a meeting that ended up being postponed. GRRRRRRRR!





I felt like I was running in soft concrete. It was about 30 degrees out so I lumbered along for 62 minutes of very slow stuff. The good news was that it was clear and there was no real wind. The correct definition was that it was "crisp" outside.



Friday



I took the last two days off. I will run again on Saturday and again on Sunday. The plan for Saturday is a 45 minute easy slow run and Sunday will be a 5K AT run up in Golden Gate Park. The course is far from perfect. Slightly uphill and rolling going out and the reverse coming back. This will be a "truth" run. It will tell me more about myself and my present conditioning than anything else I am presently doing.



So what does AT mean? It means that I will run the 5K with my heart rate in the 88-92% range with an emphasis on 90%. This is far from an all out effort. In fact it gets easier as it goes along because if done right, the runner (in this case moi) will have to slow down to stay at or under 90%.

Saturday

Wet and windy this morning. I went out for a light breakfast with the club and then ran too soon afterward. I had to stop several times early on to digest the toast I had eaten an hour before and finally settled down for a 50 minute very easy run.

Sunday

I drove up to Golden Gate Park with Shel to run a 5K (Dolphin Club). Conditions were Dwight-like. Wet and cool. The course was not an easy one with gradual up hill and rolling going out, a nice surprise hill about half way and then a gradual coming back down to the finish highlighted by a nice "quartering" head wind coming in from the ocean.

I have run most of the Dolphin course but I have never run this one (at least so I remember). Frankly, not a good course for an AT run. It started on JFK drive and climbs up to the top of the park and then swings up a side street (uphill) and then swings back onto JFK & back to the finish.

I warmed up for 21 minutes. My legs felt fine.

I got off to a good enough start but it took about a mile for my HRM to read accurately. It could be a weak battery. Going out it was stuck on 95 for a long time so I was guessing whether I was running at AT or not. After about 7 minutes it suddenly kicked in gear and read 173 which was about right. Then coming back we had that surprise hill and my HR edged up to 179-180 but I was actually running without any undue duress. As we came back on the main drive back to the finish the wind slowed me down and I basically fought to stay at or under 180 all the way in.

When I saw the clock at the finish line I was not not too shocked to see 24:02. Pretty pathetic but given the wind and the hills I really didn't beat myself up too much. The plain fact is that I am a heck of lot slower than I was 2-3 years ago when I could still run an AT 5K around 21 minutes give or take (on a flat course).

The good news is that running in the high 170's felt very much like an AT effort has always felt so my best guess is that my max HR is still well over 190.

The less than good news is that either the course and conditions were tough but also that my body is having its usual singularly "Rich Stiller" reaction to any sort of continual speed work. It slows down. I think it is a combo of all of the above.

I am nursing a slightly sore right achilles tendon but that was not a slowing factor today.

15.8!

Monday

The secret of Monday's, especially after a hard Saturday, is the willingness to run as slow as you can stand it. That's exactly what I did this morning. I rambled for 63 minutes, thought briefly about going to 65 and put the breaks on and promptly stopped. I ran in the no pain mode which meant that I ran so slow that jogger-slugs on the track were blowing by me and walkers were gaining steadily.

It is what it is.

Wednesday

Cloudy, overcast sunless morning. Cold but no wind. I drifted up RR Tracks and over to the college. There was a group of students walking on the track. Another group was doing strides under the watchful eye of a coach. I stuck to the outside edge of the track and then rounded out my loops on the soccer field seeking a quiet uneventful run. All in all, 60 minutes of nada. It was a just do it sort of day.

Thursday

I didn't rush into work. I drove up to Forbes Mill and ran 60 minutes on the trails. It was sunny and cold but the weather began to warm up during my second loop. Ran into Debbie Brassfield (The Pink lady) and we ran together and talked. Hard to believe she is closing in on 50. She slowed her pace to run mine which as always was very slow. Enjoyable run. Cleared my head up nicely.

Saturday

I passed on a morning run and focused on the afternoon doodad at Gunn High School. It was in the low 50's but the wind died down as we showed up and then it was just hazy sun and perfect conditions. D and I ran a 22 minute warm up and then carved out a 20 minute AT run on an unmeasured course. I kept my HR in the low 170's throughout the effort but still wonder if this is really AT. We then went to the track and blasted 6 x 100 averaging in the 16's with the last one at 15.8. With a very slow warm down, the total was around 50 minutes.

Creating a load

Monday

I dawdled around this morning sipping coffee. No work this week. The Titanic is shutdown for Thanksgiving.

It was bright and sunny. Not too cool. I went out and ran (yes, ran) 63 minutes. My legs felt more than decent which was a big surprise given how I felt after Saturday's slash and burn workout at Gunn. I wore my tights anyway which kept my legs toasty. It tells me that I should give those compression tights a look see. I selected my usual course. Down the RR tracks and over to the college doing big loops around the soccer field and the track.

Wednesday

Rambled out of the house after 8 am (well, maybe a long time after 8 am) and did my usual. Legs were OK but not great. At the college I suffered the humiliation of being passed by a woman who was jogging in a workout outfit but carry her purse. She blitzed me good and simple. The only redeeming factor was that she was obviously breathing hard. I guessed she was late for a class because she did a hard left into the gym and pool area. Then there was the hefty girl on the track going by me laughing as she chatted with her boyfriend. I finally wandered off to the soccer field which was bereft of other runners and gave me peace of mind.

The weather was outstanding. Cool and sunny. Cooler than Monday but my gloves still came off about half way through the run as I warmed up.

Thursday

This morning I ran the traditional club 7 miler. I use to be able to blitz this in the 40's but today I got off slow, dropped to the back of the pack and ran with Danny and Dimitri. We ended up cutting the course short and running the old Farwell-Herriman gig. 4.68 miles. Luckily I had extra, reserve minutes in the cookie jar and covered my usual 60 minutes.

Saturday

It rained Friday so Saturday was blow dry city as the winds picked up and cleared the skies. I tested my achilles in the morning with a ten minute easy run. My achilles had been swollen on Friday but between icing and Advil it now seemed to be OK.

I came back in the early afternoon and met D over at Gunn. I decided to do a creating a load run. We warmed up for an easy 20 minutes and then launched into an out and back AT run of 18:30. No idea how far the course was but it was nice enough because it mostly consisted of bike and walking path with a wind in our face net downhill going out and a wind at our back gradual uphill coming back. Then we went to the track and ran 6 x 100 averaging 17 seconds (walking back to recover). The slowest was in the 18's and the fastest was in the 16's. I then slow jogged around to hit 60 minutes for the day.

Death by dying

Monday

Got up early Monday morning. It was cool and sunny. No wind at all. I drag-assed down the road for 65 minutes running as slow as I could. I could feel the effects of Saturday afternoon's workout. No way to escape it. I ran the RR Track to the college and did big loops around the soccer field and stadium sharing the place with a gym class that mostly walked and several Asian girls (One tall, one short) who walked and ran exactly alike (from behind). They changed me up because they were walking out separately for a time. Later, when they joined up I realized that they must be related. Sisters probably. Either that or they were taking "how to walk fast" classes from the same instructor.

Wednesday

I did my usually early morning 60 minute run heading up the RR tracks and then down to the college. "The Gym Class" was there walking the big loop around the track. Taller, Asian girl was also present hop stepping it up and down the stadium steps. As for me. I slogged along feeling a bit better than Monday but still leg weary. It could be the way I ate on Tuesday. I got off to a good start but didn't have lunch substituting snack food. Dinner was a filet mignon stake with a sweet potato and bread. The food was washed down by a glass of wine. My guess is that it was not enough to refuel my body but it sure tasted damn good.

I was going to go out for a shorter lunch run but voted against it. There is only one vote and I own it.

Thursday

I met Jake at Forbes. He was walking (recovering from a cold). I ran 60 minutes. I wore tights, long sleeves, a hat and gloves. Even though the sun was out it was near freezing in the shade along the trail and warmer down on the track where the sun could have its way.

Saturday

I didn't run this morning. I chose to go out in the early afternoon when it had warmed up a bit. The problem was that the wind had picked up too. Dimitri and I met at Gunn High School Track and warmed up for 20 minutes. It was cool, crisp with a pesky breeze. There were skinny flags flapping around at the top of the goal posts. They told us that the wind seemed to be coming in from the northwest.

The workout was varied. 200-300-400-200-300-200. Equal recovery.

It went 37-58-77-37-57-37. Truth be told, it was hard but my legs stayed strong and snappy. But when I was finished I was truthfully finished. I lunged around the track for a 10 minute warm down but I was done in.

Death by dying.

I walked out to the car feeling slightly sick . Not sick-sick but that nauseous feeling you get when you have pushed to the limit. A drive home, an energy bar and a hot shower followed by a seafood pasta dinner set me right again.

Getting used to getting faster

Monday

I got up early and ran 65 minutes. It was all slow. I felt tired and a bit washed out. I feel like I am fighting off some sort of flu bug. The weather has turned. Low 40's but windless. I wore a ski cap and gloves. I probably could have worn tights. My legs were cold. Blocks of granite. Not good for running. However, I am very skilled at slowing down to whatever pace allows me to complete the workout.

I am beginning to realize that I am running on empty. It seems that I am either fighting off a cold or the flu and it is taking its toll. So far I have not come down sick so that is good news. I am going to back off for the next week or two and shorten my runs back to 45-50 minutes and keep them slow until I feel right again. Work isn't helping. Yes, I am still there. Despite all my bluster I am hanging in (by my neck). But I did meet with my boss and tell her that there needs to be an end date. Right now it looks like April of 2010.

Frankly, knowing that it gets deadly quiet between Thanksgiving and New Year, I may be able to squeak through but I am getting tired of just squeaking through.

Wednesday

I ran 50 minutes at lunch today. It was in the low 60's, sunny and with a slight quartering wind. For the first time in about a year I wore my HRM. I sailed along in the high 120's and low 130's for about the half the run and then picked it up so I was running in the low to mid 140's the rest of the way. The run felt good. Of course I am not so sure that mid to high 140's are 70% of max anymore. I will have to find out if I continue to use it.

Thursday

I met Jake over at Forbes in the morning and ran 50 minutes at an easy effort. Cutting back my running was a good idea. I am beginning to feel stronger again. I may have had a bug but I also exacerbated things last week by running a semi-hard effort on Thursday and coming back with 200's on Saturday. Jake ran hard last Thursday and then added in an extra 6 miles that evening. He told me that he wasn't right for a whole week. The message is clear.

Pick your day and make that your hard effort. The rest of your training days need to be easy.

Saturday

It threatened to be cold in the morning so I settled for a 15 minute shakedown run and met D at 1:30 PM at Gunn High School for our regular workout. We warmed up for 20 minutes and did a few striders.

The workout was a new one for me. 3 sets of 300-200 with an equal walk-jog afterward. The goal was to do the 300's in 63-64 and the 200's in around 40. It was sunny and cool with a slight breeze but the track was dead empty. We took off and ran the first 300 in a hair under 65. Then we walked 100 meters and jogged 200 meters launching into a 200 in 40 flat. The next set was 62-38. Much faster plus I felt much stronger. The last set was 61-37 with a sub 18 last 100. I jogged down for 10 minutes while D ripped off a 61 second 400 followed by a 46 second 300. So a good day for both of us.

Carb Crash

Monday

Early morning 70 minute run over the college, seemingly endless loops and back home. My legs were tired from Saturday but responded well enough to bit faster than usual pace. I could feel the water spraying up as I ran the astro-turfed carpeted soccer field. The sun was up and warming the day but there was still a remnant of the cool night air. I wore a long sleeve top but could have escaped with a t shirt.

Wednesday

Tough run. Got out early but was tired and listless. I coaxed myself through the run by stopping often, walking now and then and generally drifting myself to 60 minutes of slow. Can't figure it out. Sleep has been good. Nothing hard since Saturday. Maybe it's not enough carbs. Will go down that road.

Thursday

After carbing up yesterday, I felt much better during my morning run at Forbes Mill. I ran total of 58 minutes including one up and back in 22:06. So all in all stronger.I had Oatmeal for breakfast after the run and pasta salad for lunch.


Saturday

Cool and sunny. Slight breeze.

Over to WVC track early for some track work. I warmed up for 25 minutes, ran a few creaky striders and then went to the meat of the workout.

The beef was 6 x 200. An old Danny Moon favorite.

With D leading we ran 39-39-39-39-37-37.

Recovery was a 200 meter walk.

I then warmed down for 12 minutes.

The week that was

Monday

Felt lazy and so I did not run in the morning. Instead traded emails with a friend of mine who lives in Colorado. I ended up running at lunchtime. The day was more like spring than late fall. 70's, slight breeze and very sunny. I took off at a pace that was little more than a walking-jog but as the run progressed and my legs "warmed" up, I picked up the pace slightly.

Still, everyone who was behind me at any point of the run but in shouting distance, passed me. I hung in for 65 minutes and felt better at the end. Could easily have gone on.

Wednesday

Cool and windy morning but I went out anyway for about 50 minutes. My legs actually felt good so I moved along (which is relative these days). I ran variations of my college route which minimizes the time I have to spend with a head wind plus it gives immediate access to bathrooms (if needed). Small numbers of students scurrying around campus heading to classes were the only distraction. Outside of that, it was a quiet run.

Thursday

I ran with Jake over at Forbes in the morning. 60 minutes of medium paced running. It was "gloves" weather. Cool with a slight breeze but after a time it (or I) warmed up. We went to breakfast afterward.

Saturday

Cool and overcast. Drove over to WVC to meet "D".

25 minute warm up. Threw in some striders at the end to get ready for the hard stuff.
We did 4 x 400 alternating 1500 and 800 pace.

88-83-88-81

My legs finally seemed warmed up by the last 400 and I decided to end up with a 300 at 60 second pace. But I felt better than that (finally) and ran a 58.

Warmed down for a total of 45 minutes.

Not quite what I had in mind

Saturday

WVC Track.

I warmed up for 25 minutes and then ran the following with D leading all the way.

• 1 x 400 shake down in 90 flat.
• 1 x 800 in 2:59
• 1 x 600 in 2:11.
• 1 x 400 in 82.

I then jogged down about 20 minutes for a total workout of 50 minutes.

The workout generally hit the times I had in mind with the exception of the 600. I was thinking of 2:07 but we came through the 400 off pace and there was just no way to make it up without a gut wrenching sprint. Really D was protecting me because I had a slight achilles problem and I got through the workout without further damage.

I seemed to have flattened out a bit either physically or emotionally. Right now I can't tell the difference. But D and I agreed that even if we focus on 90's it is better than where I was before.

The Good Week

Monday

I ran 62 minutes this morning just ahead of some light rain. Great day weather-wise. Yeah it was overcast but the wind was low and it was cool. Good for running. I dropped onto my normal course up the RR Tracks, down McClellan and looping around the soccer field and the track. My legs felt little of Saturday's 5 x 300 effort.

Wednesday

I walked Amber this morning and put off my run until lunch. It was the right decision. A slate gray sky gave way to bright sunshine, low 70's temps with a slight breeze. I ran 50 minutes with the workout framed around 8 x 100 meter strides. I warmed up for about 20 minutes and then ran a stride every 3 minutes. I did not time them. I focused on moving my legs quickly with a strong upward motion of my legs. If I can handle it, this mid week workout will be most accurately labeled as running drills.

Thursday

I met Jake at Forbes in the morning at around 8 am and ran 50 minutes. My legs felt good and seemed to have no immediate problems after the strides on Wednesday. Weather was cool and overcast. Very little wind so almost perfect.

Breaktime (again)

I read Breaktime back in the late 1970's and was inspired to take a year off. I was in a toxic job and needed to break out. Unmarried, no debts, I had just sold a condo I owned and made a small profit. I walked away from an offer of a promotion with more money.

The department I worked in had just been through a corporate pogrom. I had survived but back then I was genuinely immune to money as a motivator. Either I had enough or I didn't. Enough was relative. Enough was just that. Enough to walk away.

I walked.

It took me a month to detox. I was still rattling on about work until a friend caught me up. "You are still there," he said one night after dinner. That was it. I stopped talking and thinking about work. I stepped into the non-workasphere (is that a word???). It wasn't perfect. I dabbled in helping my parents out in their real estate development business. I got tangled up in program managing the building of their house. I realized that I had simply replaced one misery with another so that by Thanksgiving, 3 months into my "break" I had to tell them I was "out".

I became a road racer. Running that is. I had been training and racing since 1972 and now seven years into it, I was peaking as far as any talent I had.

It wasn't perfect but then what really is. I was generally the happiest I had been in years. By January of 1980 I was running some of the fastest times I had ever raced. Then a month later I met the woman (Sue) who would become my wife. I could devote myself to that relationship and my running. But I could also see the end. If we married, I would have to go back to work. We decided to get married in the late spring and that summer I found a job. 10 months had passed.

I was back behind a desk. I would remain behind that desk and many other desks in many other companies almost without a break for the next 22 years. This was followed my 7 years of consulting and contracting which gave me various shades of independence. I ended that by going back inside late last year partly because of the economy and partly to improve our medical benefits coverage. Well, mission accomplished.

Now I am going to break free again. My so-called career has always been non linear and I am sure it will continue to hurtle along this winding path.

5 x 300

I met D over at a very deserted WVC track. My back and shoulders were feeling much better after Big Bill worked me over on Thursday afternoon. I decided to do some cut down 300's. Five seemed like the right number. We agreed to start out at goal mile pace and drop it down to goal 800 meter pace. I warmed up for about 25 minutes, did some strides and met D by the start line.

The first was toughest (always is). We ran a weak 67 and then walked 300 recovery. The next was a much smoother 64 as was the one right after that. The 4th one was a blazing 59 so we agreed to let off a bit and ran the last one in 61.

I jogged down for 15 minutes for a total run of 45 minutes.

All in all a good workout.

Departure

Today I finally put back on my consultant, "freelancer" hat and asked my boss to put me on the "time to leave" list. The VP of HR has left and the department has been thrown to the dogs. If I stay I will be in a slightly variant but similar version of the 3 month gig I did last fall.



Departing is not sweet sorrow. It is simply overdue. I was dragging myself into work for weeks.
I apologize (to myself). I don't usually let things like this happen to me.

I am trying hard to sound like Howard Roark in The Fountainhead.

He is talking the Dean.

"I owe you an apology. I don't usually let things happen to me. I made a mistake this time. I shouldn't have waited for you to throw me out. I should have left long ago."