The news cycle these days is a rather fascinating animal. Big stories break on Twitter. Next, the scramble, during which reports - many half-baked - are filed as quickly as possible. Mistakes, of course, are made. Theories, of course, are posited and rapidly discredited. Finally, though, something sticks. The truth - or at least a very compelling story - emerges.
With the case of Sammy Wanjiru, the Kenyan marathon champion who died at 24 from a fall from his balcony, we probably never will get that dose of truth before the shock wears off and we move on to something else.
To that end, I think Running Times senior editor Scott Douglas' recent blog post, "Wanjiru: We're Never Going to Know What Happened," is spot on.
Tuesday, May 24, 2011
Saturday, May 21, 2011
Thursday, May 19, 2011
#9 - A Rural Marathon
May 1, 2011: 1-mile warmup, Gettysburg North-South Marathon (1st, 2:37.12). 27 miles.
Splits: 6:05, 5:51, 5:57, 5:53, 6:02, 6:00, 5:59, 5:59, 5:54, 5:47, 5:48, 6:06, 5:47, 5:48, 6:10, 5:51, 6:01, 6:14, 6:14, 5:50, 5:48, 6:03, 6:15, 6:18, 6:10, 6:21
Elevation chart: It's in the lower right corner. Splits are here, too - though you will see that I forgot to stop my watching after crossing the finish line.
Slideshow: All the photos have captions.
Gettysburg College Sports Information picked up Cory Mull's article for the Hanover Evening Sun.
In all of these videos - particularly with the fourth one - background talk is the best part. This picks it up at photo No. 4:
Russell Tavern Road, one of my favorites from college:
Halfway:
My mom took this video in the early 20s. Listen to the background chatter:
Finish (clock shows unofficial time):
Splits: 6:05, 5:51, 5:57, 5:53, 6:02, 6:00, 5:59, 5:59, 5:54, 5:47, 5:48, 6:06, 5:47, 5:48, 6:10, 5:51, 6:01, 6:14, 6:14, 5:50, 5:48, 6:03, 6:15, 6:18, 6:10, 6:21
Elevation chart: It's in the lower right corner. Splits are here, too - though you will see that I forgot to stop my watching after crossing the finish line.
Slideshow: All the photos have captions.
Gettysburg College Sports Information picked up Cory Mull's article for the Hanover Evening Sun.
In all of these videos - particularly with the fourth one - background talk is the best part. This picks it up at photo No. 4:
Russell Tavern Road, one of my favorites from college:
Halfway:
My mom took this video in the early 20s. Listen to the background chatter:
Finish (clock shows unofficial time):
Monday, May 2, 2011
Gettysburg North-South Marathon ...
Video and slideshow coming soon ... For now, I think this photo tells the story pretty well.
That's my dad on the side of the road. That's me down there yonder, following the lead bicycle.
That's my dad on the side of the road. That's me down there yonder, following the lead bicycle.
Saturday, April 2, 2011
Happenings ...
UPDATE - April 3 - training log post below
It's been a weird and busy year. There has even been some pleurisy involved. (Yes, pleurisy.)
I've run two not-so-great races lately: 26:38 for 14th at the St. Patrick's Day 8K; 1:13:50 for 16th at the National Marathon's half marathon. In the meantime, I'm focused on preparing for the inaugural Gettysburg North-South Marathon on May 1.
And yes ... some day soon I will write a proper blog post with recent training and hurried insights and all that jazz.
Recent training log
Monday, Feb. 21 - 10
T - 9
W - BCC Track - 4 by 1.5 miles with 4 minutes rest - 7:50, 7:40, 7:40, 7:50 - 11
Th - 9
F - 9, progression run on treadmill, got in 4-5 miles at 5:30 pace
S - 0, too busy with grad school
S - 15.5
Total - 63.5
Monday, Feb. 28 - 9.5
T - 10
W (3, 10) PM at BCC ... 2 miles (5 min. rest), 1.5 miles (4 min. rest), 1 mile (3 min. rest) .5 mile - 10:16, 7:38, 4:56, 2:23
Th - 10
F - 10 ... later that day went to a doctor to get diagnosed with pleurisy, got an anti-inflammatory
S - off
S - 11
Total - 62.5
Monday, March 7 - 11
T - 12
W - (5,10) PM ... BCC 4 by 1 mile 5:04, 5:00, 4:56, 5:02
Th - 6
F - 15
S - 9
S - St. Patrick's Day 8K - 26:38 - 5:08, 5:18, 5:11, 5:19, 5:13 ... Course long? - 10
Total - 77
Monday, March 14 - 11
T - 10
W - (5, 10) - PM BCC ... 2K, 1 mile, 1200, 800, 400 (400 jog for rest) 6:30, 5:04, 3:41, 2:25, 67
Th - 10
F - 10
S - 10.5
S - 21.5
Total - 88
Monday, March 21 - 12
T - 10
W - 12 - 4 by 1 mile at AU - 5:15, 5:15, 5:10, 5:04
Th - 4 - Was feeling busted, tried to rest for National Half Marathon
F - 3
S - 16 - splits
S - 10
Total - 61
Monday, March 28 - at gym, 60 minutes on bike, weights
T - 10
W -(5,11) 5 by 1 mile 5:15, 5:10, 5:10, 5:05, 5:02
Th - 10
F - 11
S - 8
S - 25 - data
Total - 85
It's been a weird and busy year. There has even been some pleurisy involved. (Yes, pleurisy.)
I've run two not-so-great races lately: 26:38 for 14th at the St. Patrick's Day 8K; 1:13:50 for 16th at the National Marathon's half marathon. In the meantime, I'm focused on preparing for the inaugural Gettysburg North-South Marathon on May 1.
And yes ... some day soon I will write a proper blog post with recent training and hurried insights and all that jazz.
Recent training log
Monday, Feb. 21 - 10
T - 9
W - BCC Track - 4 by 1.5 miles with 4 minutes rest - 7:50, 7:40, 7:40, 7:50 - 11
Th - 9
F - 9, progression run on treadmill, got in 4-5 miles at 5:30 pace
S - 0, too busy with grad school
S - 15.5
Total - 63.5
Monday, Feb. 28 - 9.5
T - 10
W (3, 10) PM at BCC ... 2 miles (5 min. rest), 1.5 miles (4 min. rest), 1 mile (3 min. rest) .5 mile - 10:16, 7:38, 4:56, 2:23
Th - 10
F - 10 ... later that day went to a doctor to get diagnosed with pleurisy, got an anti-inflammatory
S - off
S - 11
Total - 62.5
Monday, March 7 - 11
T - 12
W - (5,10) PM ... BCC 4 by 1 mile 5:04, 5:00, 4:56, 5:02
Th - 6
F - 15
S - 9
S - St. Patrick's Day 8K - 26:38 - 5:08, 5:18, 5:11, 5:19, 5:13 ... Course long? - 10
Total - 77
Monday, March 14 - 11
T - 10
W - (5, 10) - PM BCC ... 2K, 1 mile, 1200, 800, 400 (400 jog for rest) 6:30, 5:04, 3:41, 2:25, 67
Th - 10
F - 10
S - 10.5
S - 21.5
Total - 88
Monday, March 21 - 12
T - 10
W - 12 - 4 by 1 mile at AU - 5:15, 5:15, 5:10, 5:04
Th - 4 - Was feeling busted, tried to rest for National Half Marathon
F - 3
S - 16 - splits
S - 10
Total - 61
Monday, March 28 - at gym, 60 minutes on bike, weights
T - 10
W -(5,11) 5 by 1 mile 5:15, 5:10, 5:10, 5:05, 5:02
Th - 10
F - 11
S - 8
S - 25 - data
Total - 85
Monday, February 14, 2011
Log: Jan. 10 - Feb. 20
Monday, Jan. 11 - 11
T - 6
W - BCC track iced-over: we ran 12 up-tempo in the dark on snowy, icy CCT
Th - 9
F - 12 - 8 by 3 min. on, 1 min. off in West Potomac Park
S - 11
S - 18 - Data
Total - 79
Monday, Jan. 18 - 12
T - 5
W - BCC - 4 by 1 mile - 5:05, 5:00, 4:58, 4:58 - 10
Th - 9
F - 11, 4 by 3,2,1 on grass, 4 by 20 seconds
S - 6
S - 18 - splits first 15 mile - 7:19; 6:57; 6:54; 6:48; 6:45; 6:42; 6:52 (turnaround); 6:37; 6:31; 6:24; 6:16; 6:10; 5:53; 5:46 -- last threes mile easy (6:45 pace)
Total - 71
Monday, Jan 24 - 9
T - 11.5
W - 12. Snowing. Did 8-mile progression run on treadmill, starting at 6-flat pace and working down to 5:10
Th - 9
F - 9 - 8 hill reps around the Capitol
S - 8
S - 10 - too busy to run long; unfortunate
Total - 68
Monday, Jan. 31 - 8
Tuesday - 10
W, Feb. 2 - Due to snow, we worked out in front of White House, doing mile reps around the perimeter of the blocked-off area on PA Ave. Lots of wind. Rest was btw a quarter- and half-mile jog. 5:15, 5:10, 5:10, 5:10, which is not too bad when you consider the U-style turns -- Ran there from my apartment; got in 14 for day
Th - 10 (5,5)
F - 9 in Florida
S - 10
S - 18
Total - 75
Monday, Feb. 7 - off, travel
T - 10
W - 11 - 4 by 1200, 2 by 800 with 4oo jog rest: 3:42, 3:41, 3:37, 3:44, 2:23, 2:22
T - 11
F - 9.5 - Grass - 5 min. cruise, 3 min., 2.5 min., 2 min., 90 seconds, 60 seconds, 5 by 30 seconds
S - 7.5 - starting get sick in the afternoon (cold/fever)
S - 10, and a bit of a stagger
Total - 59
Monday, Feb. 14 - 8, not good
T - off
W - off
T- 4, bad
F - 6, better
S - PM 6
S - 10 ... Real training will now resume.
T - 6
W - BCC track iced-over: we ran 12 up-tempo in the dark on snowy, icy CCT
Th - 9
F - 12 - 8 by 3 min. on, 1 min. off in West Potomac Park
S - 11
S - 18 - Data
Total - 79
Monday, Jan. 18 - 12
T - 5
W - BCC - 4 by 1 mile - 5:05, 5:00, 4:58, 4:58 - 10
Th - 9
F - 11, 4 by 3,2,1 on grass, 4 by 20 seconds
S - 6
S - 18 - splits first 15 mile - 7:19; 6:57; 6:54; 6:48; 6:45; 6:42; 6:52 (turnaround); 6:37; 6:31; 6:24; 6:16; 6:10; 5:53; 5:46 -- last threes mile easy (6:45 pace)
Total - 71
Monday, Jan 24 - 9
T - 11.5
W - 12. Snowing. Did 8-mile progression run on treadmill, starting at 6-flat pace and working down to 5:10
Th - 9
F - 9 - 8 hill reps around the Capitol
S - 8
S - 10 - too busy to run long; unfortunate
Total - 68
Monday, Jan. 31 - 8
Tuesday - 10
W, Feb. 2 - Due to snow, we worked out in front of White House, doing mile reps around the perimeter of the blocked-off area on PA Ave. Lots of wind. Rest was btw a quarter- and half-mile jog. 5:15, 5:10, 5:10, 5:10, which is not too bad when you consider the U-style turns -- Ran there from my apartment; got in 14 for day
Th - 10 (5,5)
F - 9 in Florida
S - 10
S - 18
Total - 75
Monday, Feb. 7 - off, travel
T - 10
W - 11 - 4 by 1200, 2 by 800 with 4oo jog rest: 3:42, 3:41, 3:37, 3:44, 2:23, 2:22
T - 11
F - 9.5 - Grass - 5 min. cruise, 3 min., 2.5 min., 2 min., 90 seconds, 60 seconds, 5 by 30 seconds
S - 7.5 - starting get sick in the afternoon (cold/fever)
S - 10, and a bit of a stagger
Total - 59
Monday, Feb. 14 - 8, not good
T - off
W - off
T- 4, bad
F - 6, better
S - PM 6
S - 10 ... Real training will now resume.
Sunday, January 9, 2011
Jan. 3-9
Monday - 9 (65 min.)
Tuesday - 12 with 5 quarter-mile accelerations mixed in
Wednesday - Workout at BCC - 6 by 1200 with 400 jog rest: 3:54, 3:51, 3:48, 3:49, 3:41, 3:41. 11 for day.
Thursday - easy 10. Not as sore as I expected to be.
Friday - Workout on grass in West Potomac Park. Two times 15 min. at tempo effort. Covered exactly 2.65 miles on both. 11 for day
Saturday - easy 11
Sunday - 16 with team on Millennium Trail in Rockville. DATA.
Total - 80
Comments: Consider this something of a blueprint for my training in prep for races this spring. I have a fast 5K in Baltimore March 13, the National Half Marathon March 26, Cherry Blossom 10-miler the following weekend and Pikes Peek 10K April 17. I don't expect to do much doubling, and I doubt my mileage will get higher than 90 MPW. In fact, once a new grad course starts up again next weekend, I will be lucky if I can keep it where it is now. Gary Cohen published a long skim-worthy interview this week with Jeff Galloway, a runner who became an Olympian in 1972 via working his ass off and in recent years has published books for beginners that have advocated walking breaks to improve marathon times.
Galloway on his training progression:
"In high school by my senior year my maximum mileage was 35 miles per week, though most weeks were 30 miles. In college I increased to 40-45 miles per week on average. When I went to train in Florida I was up to 80 miles per week. I had had a series of marathons where I hit ‘the wall’ so when I asked other runners why, they said my mileage wasn’t high enough. So I upped my mileage from 80 to 100 miles a week over a six month period and still hit the wall in my next marathon. So then I upped it to 120 per week for six months and finally up to 140 for six months leading up to the 1971 Pan American Games Trails marathon. After that race there was a party among the finishers and we were discussing and arguing about training. Well, I was proud to be the highest mileage runner in my corner of the room and discussion. One guy heard me talking about running and said, ‘I’ve never run a 100 mile week in my life,’ which was low for national class runners. I looked to see who it was and it was Kenny Moore who had finished second and had qualified for the Pan Am Games while I had finished eleventh. I went over and was giving Kenny the third degree about what he was doing since he wasn’t doing high mileage. It was obvious quickly what the big difference was – Kenny was running 30-milers every two or three weeks and my longest runs were 20 or 21 miles. No wonder I hit the wall and he didn’t."
Translation: There are no shortcuts.
Now - just for the hell of it - let's add a quote from Jon Parker's classic novel "Once a Runner".
Quenton Cassidy: "...The thing is that in track we are painfully and constantly aware of how we stack up, not just with our counterparts but with our historical counterparts as well. ... A basketball player can go out and have a great day and tell himself he's the greatest rebounding forward ever to hit the hardwood, but he'll never be troubled with the actual truth, will he? ... In track it's all there in black-and-white ... We all carry our little credentials around with us ..."
Translation: We all know our place. And, we all know what it takes.
Not everyone can make - or even wants to make - this commitment. I, for one, see the ability to make it slipping away. These days there is too much at stake - the family, the career - and running, even hard training, can feel as if I am granting myself some sort of luxury I don't deserve.
Ultimately, you have to believe in the journey. You have to acknowledge, too, how personal it is.
In 2011 I suppose I am trying to get the balance right. The running is something I really enjoy ... But I will be honest: I would not be doing this if I did not believe the future offers more PBs to claim.
Tuesday - 12 with 5 quarter-mile accelerations mixed in
Wednesday - Workout at BCC - 6 by 1200 with 400 jog rest: 3:54, 3:51, 3:48, 3:49, 3:41, 3:41. 11 for day.
Thursday - easy 10. Not as sore as I expected to be.
Friday - Workout on grass in West Potomac Park. Two times 15 min. at tempo effort. Covered exactly 2.65 miles on both. 11 for day
Saturday - easy 11
Sunday - 16 with team on Millennium Trail in Rockville. DATA.
Total - 80
Comments: Consider this something of a blueprint for my training in prep for races this spring. I have a fast 5K in Baltimore March 13, the National Half Marathon March 26, Cherry Blossom 10-miler the following weekend and Pikes Peek 10K April 17. I don't expect to do much doubling, and I doubt my mileage will get higher than 90 MPW. In fact, once a new grad course starts up again next weekend, I will be lucky if I can keep it where it is now. Gary Cohen published a long skim-worthy interview this week with Jeff Galloway, a runner who became an Olympian in 1972 via working his ass off and in recent years has published books for beginners that have advocated walking breaks to improve marathon times.
Galloway on his training progression:
"In high school by my senior year my maximum mileage was 35 miles per week, though most weeks were 30 miles. In college I increased to 40-45 miles per week on average. When I went to train in Florida I was up to 80 miles per week. I had had a series of marathons where I hit ‘the wall’ so when I asked other runners why, they said my mileage wasn’t high enough. So I upped my mileage from 80 to 100 miles a week over a six month period and still hit the wall in my next marathon. So then I upped it to 120 per week for six months and finally up to 140 for six months leading up to the 1971 Pan American Games Trails marathon. After that race there was a party among the finishers and we were discussing and arguing about training. Well, I was proud to be the highest mileage runner in my corner of the room and discussion. One guy heard me talking about running and said, ‘I’ve never run a 100 mile week in my life,’ which was low for national class runners. I looked to see who it was and it was Kenny Moore who had finished second and had qualified for the Pan Am Games while I had finished eleventh. I went over and was giving Kenny the third degree about what he was doing since he wasn’t doing high mileage. It was obvious quickly what the big difference was – Kenny was running 30-milers every two or three weeks and my longest runs were 20 or 21 miles. No wonder I hit the wall and he didn’t."
Translation: There are no shortcuts.
Now - just for the hell of it - let's add a quote from Jon Parker's classic novel "Once a Runner".
Quenton Cassidy: "...The thing is that in track we are painfully and constantly aware of how we stack up, not just with our counterparts but with our historical counterparts as well. ... A basketball player can go out and have a great day and tell himself he's the greatest rebounding forward ever to hit the hardwood, but he'll never be troubled with the actual truth, will he? ... In track it's all there in black-and-white ... We all carry our little credentials around with us ..."
Translation: We all know our place. And, we all know what it takes.
Not everyone can make - or even wants to make - this commitment. I, for one, see the ability to make it slipping away. These days there is too much at stake - the family, the career - and running, even hard training, can feel as if I am granting myself some sort of luxury I don't deserve.
Ultimately, you have to believe in the journey. You have to acknowledge, too, how personal it is.
In 2011 I suppose I am trying to get the balance right. The running is something I really enjoy ... But I will be honest: I would not be doing this if I did not believe the future offers more PBs to claim.
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