MOBYCARP's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=MOBYCARP MOBYCARP's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Broken Streak and Recovery Musings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6154245 When I completed the 5K Your Way program in 2011, I set a Spark Goal to run at least 20 minutes, 3 times a week. I reasoned that if I ran on my lunch hour, I wouldn't have time for 30 minutes but 20 minutes would be possible. I was concerned about losing motivation to run once I got past the structured 5K program. <BR> <BR> As things turned out, motivation was not a problem. Injuries became a problem. For a long time, my maximum streak of running 3 days a week stood at 16 weeks. Then I ... Sun, 1 May 2016 19:55:44 EST Changing the plan mid-day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6151587 Having time to blog every day is a novel experience. Right now, it is also a side effect of not running. <BR> <BR> This morning my calf and hip abductor felt just about normal. The 2 minutes of jogging up and down my hallway while waiting for my eggs to cook was perfectly normal, with the most noticeable sensations being from my chronically weak ankles. I regarded it as good news that the ankles were now speaking more loudly than the hip abductor or the calf. Decided today would be a day fo... Wed, 27 Apr 2016 16:33:33 EST Non-running status update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6150530 Things look better in the morning, but not all the way better. Yesterday's sore calf felt almost normal, allowing yesterday's secondary ache to rise to the forefront. That is a spot in my right thigh. I wasn't quite sure exactly what it was till I tried various movements to see what made it bark. I believe it is a sore right hip abductor. <BR> <BR> I've been here in 2012. It lets me run, but I'm a little lopsided. I ran my 2 minutes while the eggs cooked, and the calf started out calm ... Tue, 26 Apr 2016 07:25:04 EST Recovery Struggles http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6150220 Life has its ups and downs. I've had perhaps more than my share of the up side and successes recently, particularly in the area of running. Qualifying to run the Boston Marathon is worth a lot of respect in the running community. Running Boston and re-qualifying is worth even more respect. Then there were the handful of us who ran Boston and ran a half marathon 6 days later. <BR> <BR> Registering for that half marathon 6 days after Boston was stupid, but I did it anyway. I did what I co... Mon, 25 Apr 2016 19:46:09 EST Race Report: 2016 Flower City Half http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6149493 I'm cheap. When I saw the early entry fee of $250 for the Four Seasons Challenge, I couldn't pass up 3 half marathons and a full marathon for that price, all local with no travel expense. The down side of that decision was, Flower City was only 6 days after Boston. That would be today. <BR> <BR> A full marathon will beat you up a bit. More experienced marathon runners than I am will know how beat up they will be. I expected to be less beat up than Buffalo, because I would be better cond... Sun, 24 Apr 2016 20:27:15 EST The Boston Blogs 3: Mental Games and Information Gap http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6147521 We get used to watching TV coverage of sports events, and may not realize that the competitors don't know everything that the announcers tell the audience. I recall watching the online coverage of Kona a couple years ago, and there was ongoing commentary about how much time difference there was between the leader and the second place runner who eventually overtook the leader to win; but in real time, the only way these elite athletes knew that would be communication from their coaches. That... Thu, 21 Apr 2016 21:29:20 EST The Boston Blogs 2: The Race http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6147383 I did not sleep well the night of April 17. Woke before the 3 AM alarm for my thyroid med, took the med, and set about gearing up to go. Had to catch a bus before 6 AM, and I wanted to get to the VIP lounge about 5. <BR> <BR> Boston is a different experience than other races. When I ran Buffalo, I asked for a late checkout to accommodate the awards ceremony. There was a limit to what the hotel would offer because they had to let the workers go home at a certain time. Compare and contras... Thu, 21 Apr 2016 16:48:51 EST The Boston Blogs 1: Prelude http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6146771 Boston is a big race. It's bigger than a single blog race report, particularly when I need to get to bed and don't have time to tell the full story. Most of the readers of my blog will know the story from my sister's viewpoint already: <BR> <BR> <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=6146331 </link> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/3da1deb3-fa28-4ae2-9616-c8fbe02db4fe.jpg"> <BR> <BR> Actually, it doesn't all start in Hopkin... Wed, 20 Apr 2016 20:45:02 EST Boston minus 3 days: Last minute preparations http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6143119 Today was the last run of the 16 week Boston training program I've been using. I was allowed an easy 30 minutes. Got out at 10 AM, at 47 F with sunshine and no wind; shorts and tee weather for running! The last 3.86 miles brought my 16 week training total to 915.63, to which I hope to add a short preview of the end of the course. <BR> <BR> For a day off work, it was a long day. Got the oil changed in the snowblower and lawnmower, and mowed for the first time. It needed it. Shoveled sno... Fri, 15 Apr 2016 19:57:48 EST Boston minus 5 days: The Office http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6141750 They got me good. <BR> <BR> Today was my last day in the office before Boston, as I work at home Thursdays. My boss' boss was going to be there today for a team meeting. We saw each other in the parking lot. <BR> <BR> "How you doing?" <BR> "I'm going a bit crazy, but that's OK because it's expected. Taper week." <BR> "Oh, that's this week already!" <BR> <BR> She's *such* a good actress. I should have suspected something, because I know she is a runner. <BR> <BR> "So how are you go... Wed, 13 Apr 2016 21:07:25 EST Boston minus 6 days: The local send off party http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6141263 Yesterday evening was the local Fleet Feet's Boston Send Off Party. It was scheduled for 6 PM, the same time the running club meets. But it starts with a hill run on the same hill where the club meets. <BR> <BR> I solved the scheduling problem by taking yesterday off work. Found time to visit a thrift store and pick up a pair of pants to wear while waiting for the race to start then discard, and got out to do my assigned workout at 5 PM. This was the last speed workout that feels like a ... Wed, 13 Apr 2016 07:42:33 EST Boston minus 7 days: Into the taper http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6140229 7 days out from Boston, I'm into the taper. The weekly mileage target is 45 miles, but there is a specified assignment each day and they won't add up to that many miles. That's okay. I expect I will run 40 miles or less this week, which is less than I've run any week since November. <BR> <BR> This is only the second time I've followed a specific plan's taper. My first half marathon, I about went nuts with nothing longer than 3 miles in the final taper week. The current plan isn't that string... Mon, 11 Apr 2016 20:42:03 EST Boston minus 10 days: Taper Musings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6138047 The Boston Marathon is a week from Monday. Nominally, my taper started this week. In practice, the plan I follow cuts mileage for the last 4 weeks. The last 2 weeks have more specified workouts, many of which are intended to limit how much I do in a day. <BR> <BR> Last week, I thought that the specified workouts wouldn't add up to the weekly mileage target. Talked to Coach, and he said the daily limits are more important in taper. Less is more. OK, I can work with that. <BR> <BR> This... Fri, 8 Apr 2016 18:46:15 EST Training Update: Boston minus 2 weeks http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6132778 Boston is 2 weeks from next Monday. I'm currently in a cut back or early taper week, with a target of 56 miles. The targets for the next 2 weeks are 50 and 45 miles, respectively. For reference, I entered the structured training program with a solid base of 46 miles per week. <BR> <BR> This week, I'm feeling beat up. It really started with crapping out of a speed workout Thursday of last week. Then I ran a 15K on Saturday, taking the first 10K at MP* -10 seconds, but neglecting to slow down ... Fri, 1 Apr 2016 19:25:22 EST Race Report: 2016 Spring Forward 15K http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6128147 The 2016 Boston Marathon is 3 weeks from Monday. Because my training program is labeled as a countdown, today ended Week 4 and tomorrow starts week 3. <BR> <BR> Yes, this is a race report; but because Boston dominates my running right now, I ran Spring Forward in the context of training for Boston. Week 4 was a week of improvisation, because of a recovering ankle. Tuesday's assignment was 10 x Yasso 800's. I set out to run a soft 800m for the club workout, following someone whose T* pace ... Sat, 26 Mar 2016 16:45:47 EST Boston minus 4 Weeks: Training fluidity and other musings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6123855 The 2016 Boston Marathon is 4 weeks from tomorrow. Because my training program is labeled as a countdown, yesterday ended Week 5 and today starts week 4. <BR> <BR> In week 5, training became more fluid. I had just had a very good 5 mile race at the end of week 6. Then I woke up Sunday morning to a right ankle that didn't let me walk properly while barefoot. Put on arch support clogs, and it was better. Well, I had a podiatrist visit scheduled for Wednesday anyway; time to do what I know ... Sun, 20 Mar 2016 21:17:28 EST Race Report: 2016 Johnny's Runnin' of the Green (5 mile) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6118453 Johnny's Irish Pub sponsors Johnny's Runnin' of the Green, a 5 mile race on the same Saturday as the Rochester St. Patrick's Day Parade. This race is considered the unofficial start of the racing season in Rochester, and it draws many of the more serious runners as well as St. Patrick's Day party people. Last year, I ran Johnny's for the first time and reported on the experience here: <BR> <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=5893439 </link> <BR> <B... Sun, 13 Mar 2016 20:36:08 EST Training Update: Boston minus 6 weeks http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6112872 The 2016 Boston Marathon is 6 weeks from tomorrow. Because my training program is labeled as a countdown, yesterday ended Week 7 and today starts week 6. <BR> <BR> Week 8 was the bump in the road. It was supposed to be the 2nd of 3 peak mileage weeks, but a bad cold chopped 21 miles out of my week. Then it was capped by having my Garmin 620 go dead before I got to 14 miles on Saturday. <BR> <BR> Week 7 was more normal for training, and a week of mostly wait and see with the GPS watch. Su... Sun, 6 Mar 2016 19:54:11 EST Training re-entry with the cold waning http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6107046 The cold is still here, but a bit improved from yesterday. I got gorgeous running weather this afternoon, 60 F and sunshine with 15 mph SSW wind. It actually felt a little warm when I was running with the wind at my back. <BR> <BR> Today's running assignment was 60 minutes easy. I ended up running 61 minutes, at the fast end of my easy range. But I had the luxury of being able to run in shorts and a tee shirt. That meant my Vivofit was visible on my wrist, and I could see my heart rate ... Sun, 28 Feb 2016 20:14:01 EST Training Update: Boston minus 7 weeks http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6106185 The 2016 Boston Marathon is 7 weeks from Monday. Because my training program is labeled as a countdown, today ended Week 8 and tomorow starts week 7. <BR> <BR> Week 8 was challenging, but for a different reason than Week 9. Most of this I blogged about yesterday: <BR> <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=6105619 </link> <BR> <BR> As I left the story off yesterday, I didn't know whether I would run today. Got to bed early, set the alarm for gett... Sat, 27 Feb 2016 15:29:05 EST Listening to My Body - It said something different this time. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6105619 This week was supposed to be a peak mileage week in my Boston training program. That won't happen, and what is happening is something of a life and training lesson. <BR> <BR> Sunday, Monday, and Tuesday were right on training plan. Wednesday would normally be an easy day, with 6 miles on the schedule. But I'd not got to bed as soon as I should have Tuesday, I was tired, week's weather adjustments meant that Tuesday was my 7th running day in a row, including 3 quality workouts because Tues... Fri, 26 Feb 2016 19:57:09 EST Training Report: Boston minus 8 weeks http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6101577 The 2016 Boston Marathon is 8 weeks from tomorrow. Because my training program is labeled as a countdown, yesterday ended Week 9 and today started week 8. That means that I have completed half of the 16 week training program, as measured by elapsed time. <BR> <BR> In previous blogs, I noted that I was surprised at how I didn't feel particularly beat up, and really felt good even running 6 days a week. The implied subtext was wondering when the training would get really tough. <BR> <BR> I... Sun, 21 Feb 2016 20:53:33 EST Training disruption http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6097562 If you look online at The Weather Channel, it will tell you that Winter Storm Olympia is no big deal today, mostly a rain event along the East Coast, with a bit of snow inland. Look at the map, and you'll see a very narrow band of purple representing the heaviest snow running from south to north into Lake Ontario. <BR> <BR> Rochester, NY is right at the center of that band of purple. Good thing today was a work at home day. <BR> <BR> I got up this morning and went to shovel the driveway. Ha... Tue, 16 Feb 2016 19:04:42 EST Training Report: Boston minus 9 weeks http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6095174 The 2016 Boston Marathon is 9 weeks from Monday. Because my training program is labeled as a countdown, today ended Week 10. That means that I have completed 7 weeks of structured training. That's 7 weeks of running 6 days a week with 3 or 4 days of specified activity and finding the time for enough easy miles on the other days to hit weekly mileage targets. <BR> <BR> The specified activities call for me to run paces from the Jack Daniels system. From slowest to fastest, these paces are ... Sat, 13 Feb 2016 17:28:34 EST Training Report: Boston minus 13 weeks http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6072177 Last year, in a conversation with my boss, I mentioned it was unfortunate how everything work related was piling up for the first quarter of 2016. That's right when I will be training for Boston. She said, "I guess all you'll be doing is work and training." <BR> <BR> She might have been kidding, but it turns out that her statement was very close to accurate. <BR> <BR> I am now 3 weeks into the formal training plan for Boston. It's labeled as a count down, which means I've completed weeks... Sun, 17 Jan 2016 21:47:57 EST Race Report: 2016 Winter Warrior Half Marathon http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6066110 The forecast for gun time was 45 F with 10 mph wind, and 5% chance of precipitation. The temperature was supposed to stay above 40 for longer than it would take me to run 13.1 miles. So I got to wear shorts to run the Winter Warrior Half Marathon, on January 9. I did wear a long sleeve tech shirt as a base, and used my GVH singlet as a bib hanger over it. In the low 40s, my lightest running gloves are appropriate; but I found that my lightest winter running hat was too warm. So I used a ... Sun, 10 Jan 2016 20:17:20 EST Marathon Training and Half Marathon prep http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6064378 When I laid out the Boston training schedule, it called for 13 to 16 miles tomorrow. That fit quite well with the Winter Warrior Half Marathon plus a warm up, thank you very much. I penciled it in and didn't think much about it till yesterday. <BR> <BR> Yesterday people started posting pictures of their bibs, Winter Warrior hats, and Four Seasons Challenge shirts on Facebook. The pictures all look pretty similar. Here's mine, after picking up the packet this afternoon: <BR> <BR> <img s... Fri, 8 Jan 2016 21:23:41 EST Race Report: 2016 Resolution Run 7.5 mile http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6057149 The forecast was for 31 F and 15 mph wind, with 15% chance of precipitation at 10 AM gun time. Got up a bit past 5, with almost 8 hours of sleep. Looked outside. The grass had a dusting of snow, but my driveway was wet. Got breakfast, put on my running clothes, decided I could wear road shoes. <BR> <BR> Looked out again at 8, and there were a few pellets of graupel on my driveway. A lot can happen in 2 hours. I changed to trail shoes before heading off to the race site. Good call. It was sno... Fri, 1 Jan 2016 16:00:59 EST Adjusting training to deal with reality http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6056238 The first two days of training for Boston went exactly as planned. The biggest mental challenge was holding pace discipline for easy running. The third day was scheduled to be the first speed workout. <BR> <BR> That's when things began to get really mentally challenging. <BR> <BR> Got up Tuesday morning, and went about my routine. My weak left ankle was wonky. It was wonky enough to affect my gait as I walked barefoot in my own hallway. That's not good. Tested a light jog down the h... Thu, 31 Dec 2015 16:45:52 EST Winter!? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6054232 The forecast yesterday had us under a Winter Weather Advisory starting at 8 PM tonight. Details of the advisory said sleet, freezing rain, and snow. So I had in the back of my mind that I should run before the nasty stuff got here. <BR> <BR> A week off work is a luxury. I slept in a half hour later than the alarm would have sounded if I'd had it on. I got up, and was leisurely about my morning routine. Looked out the window about 9 AM, and saw . . . snow? Yes, snow showers coming down ... Mon, 28 Dec 2015 20:07:24 EST Weekend long run and start of Boston training program http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6053614 Yesterday was was the last truly long run Saturday of the current session of training, which does not match up to my personal training cycle right now. The routes were 13, 20, or 22 miles. I did not expect that anyone running with the 8:30 group would need 20 or 22 miles. However, I planned my training week to allow myself to run 20. <BR> <BR> Got to the store, and there had been a couple of pacers report off sick. Jim was pulled from the 8:30 group to pace the 9:00 group. That left me ... Sun, 27 Dec 2015 20:34:05 EST Christmas Food and Running musings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6052593 Last week I had a bad food week. This week was better, but not as much better as I had thought it would be. I had forgotten the Christmas Tea after church on Sunday, where I consumed more cookies than planned but less than last week's disaster days. <BR> <BR> Then there was the final work day of the year, when birthday goodies appeared on my desk and a huge box of chocolates took residence on the table not far from my cubicle opening. I found that type of chocolates in the food database... Fri, 25 Dec 2015 19:08:35 EST Race Report: 2105 Reindeer Run http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6049936 The early forecast called for 34 F at gun time. Then apparently the system that spawned Winter Storm Echo changed its course, and the forecast changed. When I got in my car to drive to the race this morning, it was 26 F with predicted winds in the 15-21 mph range possibly with higher gusts. This was a bit of a concern, because I haven't had any seasonable weather to train in; but I remembered running in weather like this from past winters, and did the best I could. <BR> <BR> Got there at ... Sat, 19 Dec 2015 19:38:02 EST Recovering from a Bad Food Week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6049516 It's been a bad food week. I knew it would be challenging, and I didn't cope with the challenges as well as hoped. OTOH, I kinda sorta somewhat deliberately didn't eat up to target calories for a week or so going in, and my weight was below target before the nonsense started. <BR> <BR> Tuesday was a mandatory pointy haired meeting that offered donuts. One donut would have been easy to work in. I got annoyed with the meeting content and had a second donut. That was expensive, but that wa... Fri, 18 Dec 2015 20:13:53 EST Long run and recovery musings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6042832 I've gone quite a while without writing routine running blogs. That was because the running was so routine, I didn't really need to write about it. Now I have this hamstring issue, and it is helpful for me to type out some of my thoughts, so I will remember them and hopefully act accordingly. (If the blog helps anyone else, that's a bonus.) <BR> <BR> The running plan for today was well defined. I would pace 11 + 4 = 15 miles, with a target pace of 8:30. That's easy enough that I was con... Sat, 5 Dec 2015 16:48:23 EST A few weeks before Boston training begins . . . http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6042451 In a "normal" world, my schedule for running 5 days a week would be Tuesday, Wednesday, Thursday, Saturday, Sunday. Monday and Friday would be rest days. My world hasn't been normal lately. <BR> <BR> In November, I had work blow up on me late two Wednesdays in a row, forcing Wednesday to be an unscheduled rest day. I made that up by running Friday, with the result of running four days in a row. Then came Thanksgiving week, where I planned the rest day on Wednesday, after Tuesday's speed ... Fri, 4 Dec 2015 20:14:47 EST No waffles http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6038724 The plan for today was to do the Waffle Run. This is an annual event on Black Friday, at 9 AM. You run 3 or 5 miles from the local Fleet Feet, then have waffles when you get back to the store. My plan was to run 5 easy miles, have a controlled portion of a waffle with maple syrup, and see whether any of the Black Friday specials were worth buying. <BR> <BR> It didn't work out that way. <BR> <BR> Got up this morning, and went to my iPhone to check the sleep stats. The phone wouldn't tur... Fri, 27 Nov 2015 20:01:52 EST Race Report: 2015 Race with Grace 10K http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6038242 Yesterday evening I wasn't very excited about this race. Of course, that didn't last. I woke before the alarm, checked the weather several times, did my normal pre-run morning routine, and got to the site right around when I wanted to. At 46 F, I was wearing shorts and long sleeve tech shirt. Can't beat that weather for late November! <BR> <BR> Because I was one of the first 200 to register, I got a commemorative jacket for the 25th year of Race with Grace: <BR> <BR> <img src="http://p... Thu, 26 Nov 2015 15:08:57 EST Pre-race running musings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6037878 It's the evening before a race, and I'm not particularly excited about it. <BR> <BR> No doubt I'll get into things tomorrow morning, but for now tomorrow's 10K seems like just a minor detail in the big running picture. It is the final race in the Rochester Runner of the Year series; but there is no pressure because I've already clinched the age group for the series. I won't win the age group in this race, even if I run a PR, because a faster guy is registered. That's one that I know about... Wed, 25 Nov 2015 20:36:52 EST Less is More http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6035875 Today I ran 16 miles. That's a bit noteworthy for being the first day I've run that far since the Buffalo Marathon. To be fair, I've had some 15 mile days and 3 half marathons since Buffalo; but the lack of true long runs for almost half a year seems odd. <BR> <BR> There are reasons for the lack of long runs. First, I was recovering from Buffalo. Then I ran several shorter races in June, and a half marathon in July. Then I rolled my ankle in late July, and spent several weeks limited in... Sat, 21 Nov 2015 21:26:26 EST Race Report: 2015 Good Life Halfsy http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6024850 Haven't blogged since Wednesday because I was pretty busy. The lead in to the race: Thursday morning I went out and ran the planned workout of 20 minutes @E, 10 minutes at half marathon pace, 10 minutes @E.* Then my daughter and I got in the car, and drove a bit more than halfway there. Friday we drove all day long, and I was too wiped out emotionally to deal with getting in a 30 minute easy run like the plan called for; but we got there. <BR> <BR> Saturday morning my sister ONEKIDSMOM t... Sun, 1 Nov 2015 17:29:23 EST Taper and Travel http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6022761 In the last week leading up to the Good Life Halfsy, I'm finally getting around to thinking about structuring my runs to point at the race. Better late than never, yes? But then, the last 2 weeks I had other races I was concerned with. <BR> <BR> Today I looked at the last week of the marathon training plan I'll be following for Boston, figuring I'd grab the Thursday assignment and run that tomorrow morning before I hit the road. What's the Thursday assignment, the week before a Sunday rac... Wed, 28 Oct 2015 18:18:57 EST Race Report: Scare Brain Cancer Away 5K http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6020563 Age group results are highly dependent on who shows up. <BR> <BR> As the name implies, Scare Brain Cancer Away 5K is a late October race to benefit individuals with brain cancer and brain cancer research. While that is undoubtedly a worthy cause, I can't claim to have signed up to support the cause. I entered this one because it's the 10th of 12 Rochester Runner of the Year events, and I wanted to win my age group for the series. <BR> <BR> RROY was not on my radar screen at the beginning ... Sat, 24 Oct 2015 20:55:23 EST Friday rest day and packet pickup http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6020058 Today is a rest day. I have 10K steps, but I won't break 12K. Took the day off work, because it's getting to the time of year when I take Fridays off rather than being forced to forfeit earned time off when the clock strikes midnight for New Years. <BR> <BR> This afternoon I put in 3 hours of volunteer work supporting the GVH Mudslog. As the name implies, this is an obstacle race featuring mud. I didn't have to work in the mud, though. I helped build a couple of log barriers for the run... Fri, 23 Oct 2015 21:08:09 EST Race Report: 2015 Finish Strong 15K http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6016679 A race doesn't start on race day. It starts with preparation and training, even if the runner doesn't know what specific race he is preparing for. Today I saw some good results from preparation and training. <BR> <BR> Due to some poorly coordinated goals, I am scheduled to run races on three consecutive weekends. I thought about that for a while, and decide that today's 15K was the least important of the three. So last Thursday at the running club, when I talked to the coach about what w... Sat, 17 Oct 2015 20:20:40 EST Four Years a Runner http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6015702 Four years ago today, I completed Spark People's 5K Your Way Running Program. I went out and ran a route that I had mapped to be 5K, solo. I imagined passing other runners when I felt good, other runners passing me when I had to slow down. I ran that 5K in 22 minutes even. About 3 weeks after that, I ran my first actual 5K race, finishing in 21 minutes even. <BR> <BR> A lot has happened in four years. My next race is Saturday. It's a 15K, which was an impossibly long distance 4 years a... Thu, 15 Oct 2015 21:54:36 EST Boston pre-training: Building a Base http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6012358 This week, I'm experiencing a little cognitive dissonance. Tomorrow is the first paced run of the fall Half and Full Marathon training session. I'm not in the program, but I will be pacing with a target pace of 8:30 per mile. The first long run assignment is 5 miles for the half marathon program, or 8 miles for the full marathon program. The idea is to keep the pace easy and conversational, which will be different speeds for different runners; I am pacing at the fast end of the spectrum f... Fri, 9 Oct 2015 21:01:32 EST Four Year Maintenace Anniversary http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6011106 Let's put the oft-cited stats up front: <BR> <BR> - The likelihood of regaining weight when you reach goal is 80% - 95%. <BR> - When you've maintained for 2 years the likelihood of regain drops to 50%. <BR> - When you've maintained for 5 years the likelihood of regain drops to 27%! <BR> <BR> Today marks my 4 year maintenance anniversary, which puts my chance of regain somewhere below 50%. I thought about the upcoming anniversary several times in the past couple of weeks, but would have ... Wed, 7 Oct 2015 15:57:54 EST Running and the Changing Seasons http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6008772 The seasons are changing. On Sunday, I ran in 80° weather with some humidity. I wore a singlet and shorts, and was glad not to have sleeves to get weighted down with sweat. Today, I ran in 43° weather with 15-18 mph ENE wind. I wore light gloves, light tights, a long sleeve tech shirt, and a windproof jacket over the shirt. It was barely adequate going into the wind, because I am not yet acclimated to the colder weather. In the same conditions in March, I might wear shorts, a short sl... Sat, 3 Oct 2015 20:57:42 EST Forecast: The 2016 Race Calendar http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6008205 Two weeks ago I completed the 2015 Four Seasons Challenge, a series of four half marathons in four different season. This generously counts the September 20 half as autumn, when it was technically still summer; but the weather was more like autumn than summer, so that was good. <BR> <BR> I like that autumn event so well that I want to do the full marathon in 2016. Blast from the past: My original plan for 2015 called for the Rochester Marathon in 2016 to be my first marathon. Now, it loo... Fri, 2 Oct 2015 20:17:37 EST