So. . .after my own assessment of the situation along with some feedback from Lucho (and a note from the other Tim), I took Sunday and Monday off (other than some extended walking and pool frolicking) and then Tuesday I did 8 miles, Wednesday 6 miles and today I have 8 so far. All miles have been practically zone 1. Since I've been going fairly steady and strong for a month or so, this little break is not bad. The time off and then the slow jog for an hour or so a day flat has felt good.
Today's 8 miles though included some running on grass and I'm afraid I picked-up the pace a little because the hammy did nod its head. No pain. Just the sensation, which actually is a pain in the ass! Come-on! I carried on, stretched lightly, walked, jogged just to make sure I didn't do anything stupid. I'll ask Lucho what exactly he meant by take it ez for a couple of days and then . . . run through it. I'm tempted to give that a try.
When I saw my car, about a 1/4 mile away, I pushed the pace. I felt great and didn't feel at all you know what. Maybe if I just ignore "her," she'll go away. I actually started the run and felt a little twinge in the left hammy. That went away as the miles clicked. You're kidding me. She was. So, I'm just trying to maintain.
This afternoon will include a few more slow miles. This weekend, I will look to do a long run (~15 miles) on one of the days. We'll see.
Thus is the game. Pass me a cold ale.
Thursday, July 29, 2010
Saturday, July 24, 2010
Time to absorb (and heal)
Another solid trail run today. 10+ miles on a rolling trail, the last 5 miles at a kind of tempo pace. This one with a group of guys and we ran pretty well, big negative split on our 45min out 39min back. Yet we talked the whole way which is a good sign. I was definitely feeling it at the end, both in my breathing and my hamstring.
Because of this nagging hammy, I'm going to do some days of hiking/x-training (hitting the pool, spinning and did I say hiking?!). I have a run scheduled for Tuesday with a few of the guys I ran with today. So, Sun and Mon will be active recovery. Non-stress is what this hammy needs. I have to think big picture. Although I want to show-up at Bulldog and throw-down (avenge last year's beating I took), this is only the beginning. There is a lot that I want to do in the fall and winter. So why destroy myself for this one race?
Damn. But in the end these forced recoveries tend to be just what the doctor ordered.
Because of this nagging hammy, I'm going to do some days of hiking/x-training (hitting the pool, spinning and did I say hiking?!). I have a run scheduled for Tuesday with a few of the guys I ran with today. So, Sun and Mon will be active recovery. Non-stress is what this hammy needs. I have to think big picture. Although I want to show-up at Bulldog and throw-down (avenge last year's beating I took), this is only the beginning. There is a lot that I want to do in the fall and winter. So why destroy myself for this one race?
Damn. But in the end these forced recoveries tend to be just what the doctor ordered.
Thursday, July 22, 2010
Plugging away
Running regularly, climbing, pushing a little pace, easy. . .regularly.
Storing the proverbial hay. Hamstring is day to day. A little worrisome
but not too. Ran with Toby the other day and run again this Sat. with him and another guy.
Will be about 1:30 but I'll put in a little before. Great to run with some other trailers. Grateful.
Today is easy since the last couple of days were pretty tough.
Tomorrow I'll do some solid work, but be fresh for Saturday.
No complaints (other than that hammy!).
Storing the proverbial hay. Hamstring is day to day. A little worrisome
but not too. Ran with Toby the other day and run again this Sat. with him and another guy.
Will be about 1:30 but I'll put in a little before. Great to run with some other trailers. Grateful.
Today is easy since the last couple of days were pretty tough.
Tomorrow I'll do some solid work, but be fresh for Saturday.
No complaints (other than that hammy!).
Wednesday, July 21, 2010
Great Trip
I am running and recovering. Here's just a few pics of the recovery.
This is California's central coast. I used to live there.
Part of me is still there!
This is California's central coast. I used to live there.
Part of me is still there!
Monday, July 12, 2010
Weekend Recovery
I went out east this weekend, volunteered at a race, ran some sick trails, and stopped at a great brewery for some great beer. Sounds pretty simple. It was.
No pics, but I picked-up a growler of Duet and one of Pure Hoppiness.
I was singning duets that evening in a state of pure hoppiness. Believe me.
For the record, the duet has so much classic cali big hop flavor and is only 7%ABV. This lower alcohol compared to the Pure Hoppiness' 8% made a difference for me. The higher alcohol affected the PH flavor profile. Duet was near perfect (in fact, I've had Duet on cask and THAT was crazy good). But that's just how this played out. Duet is pretty tough to beat. I've seen it blow great beers away in big ipa tastings by professional beer advocates. It's so tasty.
But it's all about the comparison. I've had a PH and then something pretty good like Port's Wipeout IPA, and the Wipeout comparatively tasted like my next door neighbor's great great aunt Samantha had peed in a cup. Of course before I left I tasted a Nelson, and thought maybe I should've gotten one of those. Didn't have room in the cooler. Next time :)
Slept like a bear that night.
Quick 1
Have been pretty much stuffing the barn.
I have some bigger loads coming-in this week and next.
This weekend took me to some volunteering at a 50k in Cuyamaca State Park.
The actual work I did at the final aid station was very cool, including on my own
initiative, running back into the park to locate the final two runners who missed
the cut-off. I found them before search and rescue. They were actually doing okay, had water, etc., had gotten lost, fallen, etc. Apparently very tough course and the temps were in the 90s, probably higher on certain parts of the course. Again, great times seeing some old running pals and meeting new ones.
When my duties were complete, I saddled-up and decided to run the final section of the course, described as flat. Basically, it turned-out to be 3 miles gradually up (I didn't run the final 6 miles) and 3 miles back. The heat was drilling me! I took-off around 3:00, so the heat was utterly smashing. I thought about the time of day, what I could call it. I was running the Josey Wales time of day, meaning no one is out but a few lunatic folks like myself and maybe a lizard or two. I don't even think rattlers are roaming around at this point. It was a tough run, about an hour and the climbing, though I didn't think it was that bad at the start, by the "top" I was hammered; and the run back to the car was clearly "down." I connected the dots.
But the real score was seeing where some of the trails are, how to make certain peaks, loops, etc. I picked-up a map and am ready for some long runs. The scenery, trail conditions, etc., from what I saw and could "see" were magnificent. I have run up around the Sunrise Hwy., some trails on Laguna, Noble Canyon. . .but Cuyamaca is different though they do connect. All kinds of potential. Super stoked.
On the way home, I stopped off for some recovery. Did I say "all kinds of potential"? It was nice sitting in front of my tv catching up on TdF, etc., with some of the best American ipa around.
From my front door to trail head is about 27 minutes. I can do this. A lot.
I have some bigger loads coming-in this week and next.
This weekend took me to some volunteering at a 50k in Cuyamaca State Park.
The actual work I did at the final aid station was very cool, including on my own
initiative, running back into the park to locate the final two runners who missed
the cut-off. I found them before search and rescue. They were actually doing okay, had water, etc., had gotten lost, fallen, etc. Apparently very tough course and the temps were in the 90s, probably higher on certain parts of the course. Again, great times seeing some old running pals and meeting new ones.
When my duties were complete, I saddled-up and decided to run the final section of the course, described as flat. Basically, it turned-out to be 3 miles gradually up (I didn't run the final 6 miles) and 3 miles back. The heat was drilling me! I took-off around 3:00, so the heat was utterly smashing. I thought about the time of day, what I could call it. I was running the Josey Wales time of day, meaning no one is out but a few lunatic folks like myself and maybe a lizard or two. I don't even think rattlers are roaming around at this point. It was a tough run, about an hour and the climbing, though I didn't think it was that bad at the start, by the "top" I was hammered; and the run back to the car was clearly "down." I connected the dots.
But the real score was seeing where some of the trails are, how to make certain peaks, loops, etc. I picked-up a map and am ready for some long runs. The scenery, trail conditions, etc., from what I saw and could "see" were magnificent. I have run up around the Sunrise Hwy., some trails on Laguna, Noble Canyon. . .but Cuyamaca is different though they do connect. All kinds of potential. Super stoked.
On the way home, I stopped off for some recovery. Did I say "all kinds of potential"? It was nice sitting in front of my tv catching up on TdF, etc., with some of the best American ipa around.
From my front door to trail head is about 27 minutes. I can do this. A lot.
Thursday, July 8, 2010
Salad
When I am not eating poorly (eating out), I eat a lot of salad. I just wanted to share some of my choices.
Last night was big salad night. I ate two. I read somewhere (no link = lame!) how few calories are in greens, the big greens like kale, collards, arugula, etc. What I like about this is I can eat a ton. I like to eat. So these kinds of ingredients are key.
Leaf:
mixed/baby greens (the organic mixed greens that come in bags or boxes)
spinach
kale
arugula
collard greens
upland cress
I try to find some interesting greens (besides the kales, arugulas, and collards of the world) to give the salad an added super healthy green component. It's medicine and they add a tremendous added flavor. The Upper cress was a nice peppery touch. Love it. My salads are definitely greens heavy.
Chopped vegetables:
red and/or green onions (scallions). Love onions.
cucumbers
mushrooms (portobello if I can)
red bell pepper
carrots (occasionally)
avocado
Any leftover steamed or sauteed vegetables like broccoli or squash (but not normally)
Other stuff (toppings):
pepper (serrano)
olives (sure the canned black, but better yet hit the olive bar at your local Whole Foods or Vons, etc.) Good green olives are truly a nice salad topping
nuts (almonds or walnuts)
feta cheese
quinoa (freshly made is awesome - a little warmth)
tofu (a lot of this lately. I cube it. The pieces start to crumble in the salad, which adds a kind of creaminess to the mix. Yum!
Of course, this category can include all kinds of stuff. Sure, steak or chicken is great, or fish; but I've been keeping it meatless and have been very satisfied.
Dressing:
This is the only way I like it!
Braggs aminos
Braggs apple cider vin.
A LOT of good olive oil
and red pepper flakes (what you put on your pizza)
Fresh lemon or lime juice
black pepper
If all else fails, a bowl of gnarly greens and my dressing will do me just fine.
I recommend a killer cold single IPA (Stone) to wash down that salad.
And check-out my running blog if you haven't. Between the food and the steady diet of climbing, I hope to get some things done.
Happy eating!
Last night was big salad night. I ate two. I read somewhere (no link = lame!) how few calories are in greens, the big greens like kale, collards, arugula, etc. What I like about this is I can eat a ton. I like to eat. So these kinds of ingredients are key.
Leaf:
mixed/baby greens (the organic mixed greens that come in bags or boxes)
spinach
kale
arugula
collard greens
upland cress
I try to find some interesting greens (besides the kales, arugulas, and collards of the world) to give the salad an added super healthy green component. It's medicine and they add a tremendous added flavor. The Upper cress was a nice peppery touch. Love it. My salads are definitely greens heavy.
Chopped vegetables:
red and/or green onions (scallions). Love onions.
cucumbers
mushrooms (portobello if I can)
red bell pepper
carrots (occasionally)
avocado
Any leftover steamed or sauteed vegetables like broccoli or squash (but not normally)
Other stuff (toppings):
pepper (serrano)
olives (sure the canned black, but better yet hit the olive bar at your local Whole Foods or Vons, etc.) Good green olives are truly a nice salad topping
nuts (almonds or walnuts)
feta cheese
quinoa (freshly made is awesome - a little warmth)
tofu (a lot of this lately. I cube it. The pieces start to crumble in the salad, which adds a kind of creaminess to the mix. Yum!
Of course, this category can include all kinds of stuff. Sure, steak or chicken is great, or fish; but I've been keeping it meatless and have been very satisfied.
Dressing:
This is the only way I like it!
Braggs aminos
Braggs apple cider vin.
A LOT of good olive oil
and red pepper flakes (what you put on your pizza)
Fresh lemon or lime juice
black pepper
If all else fails, a bowl of gnarly greens and my dressing will do me just fine.
I recommend a killer cold single IPA (Stone) to wash down that salad.
And check-out my running blog if you haven't. Between the food and the steady diet of climbing, I hope to get some things done.
Happy eating!
Wednesday, July 7, 2010
Same ole. . .dead again . . .RMAF
Summer school ended today.
Now I'm off until the fall though because of the crisis I'm not guaranteed any work. I was told last December, after teaching at SDSU for 9 years that I was dead. Then I got 2 classes this last spring. Then I got 2 summer school classes. Now I'm "dead" again.
So, needlesstosay, I'm still in my career transition. It's a HUGE PAIN IN THE ASS.
How will I cope? Continue to investigate my professional options.
And RUN MY ASS OFF.
I did another 2000ft of climbing today. Things are going fairly well. With the break in work, I will have a chance to do some projects around the house while reaching-out professionally and . .
RUN MY ASS OFF.
I mentioned this to Dale's Pale Ale, whose sitting next to me right now as I type.
He thinks that's a genius plan.
In death we see life. Rooooooooooooooaaaaaaaaaaaaaaaaar!
Now I'm off until the fall though because of the crisis I'm not guaranteed any work. I was told last December, after teaching at SDSU for 9 years that I was dead. Then I got 2 classes this last spring. Then I got 2 summer school classes. Now I'm "dead" again.
So, needlesstosay, I'm still in my career transition. It's a HUGE PAIN IN THE ASS.
How will I cope? Continue to investigate my professional options.
And RUN MY ASS OFF.
I did another 2000ft of climbing today. Things are going fairly well. With the break in work, I will have a chance to do some projects around the house while reaching-out professionally and . .
RUN MY ASS OFF.
I mentioned this to Dale's Pale Ale, whose sitting next to me right now as I type.
He thinks that's a genius plan.
In death we see life. Rooooooooooooooaaaaaaaaaaaaaaaaar!
Sunday, July 4, 2010
4th of July
Good start to the day.
1:10, 1500ft of climbing in what, for me, was tougher than yesterday's run of similar time and 2300ft. of climbing. Yesterday included bigger climbs, more of a mountain run, I suppose; today concerned the foothills of the same area. The best thing about the 3rd and 4th of July is I have discovered some new trails. I have the resources and with the new schedule (my wrist alarm goes off at 5:30 EVERY morning) I should manage to find some fitness in the next month or so. I need to because I'm going to finally liner up and run in the company of strangers.
Here's to new trails and a happy 4th of July to all. Cheers.
___________________________________________________________________________
Btw, some nice post WS100 chitter chat on GZ's blog.
1:10, 1500ft of climbing in what, for me, was tougher than yesterday's run of similar time and 2300ft. of climbing. Yesterday included bigger climbs, more of a mountain run, I suppose; today concerned the foothills of the same area. The best thing about the 3rd and 4th of July is I have discovered some new trails. I have the resources and with the new schedule (my wrist alarm goes off at 5:30 EVERY morning) I should manage to find some fitness in the next month or so. I need to because I'm going to finally liner up and run in the company of strangers.
Here's to new trails and a happy 4th of July to all. Cheers.
___________________________________________________________________________
Btw, some nice post WS100 chitter chat on GZ's blog.
Saturday, July 3, 2010
Happy 3rd of July!
New schedule in effect.
Early wake-up. 1:12 on a sweet Cowles and Pyles Peak route.
2300ft of vertical. Super easy.
Felt terrific.
Now home for 2nd half of Germany/Argentina.
Early wake-up. 1:12 on a sweet Cowles and Pyles Peak route.
2300ft of vertical. Super easy.
Felt terrific.
Now home for 2nd half of Germany/Argentina.
Friday, July 2, 2010
Keeping it real
Teaser
Beers and salads this weekend/
I will definitely post my typical salad recipe soon. Basic and soo good.
Oh, but I have get more Bragg's Cider/vinegar! Wow.
Hey, Bulldog: I'm coming!
Beers and salads this weekend/
I will definitely post my typical salad recipe soon. Basic and soo good.
Oh, but I have get more Bragg's Cider/vinegar! Wow.
Hey, Bulldog: I'm coming!
Big Weekend
Solid double today (was on the trail early).
Bout to crack a Stone IPA, eat a salad and get to bed early.
Lots of trails this weekend. God bless America.
Weekend to do list:
1. Solid work on the run
2. Eat really well
3. Have a blast with friends and family
4. Grab me some Sculpin and Summer YuleSmith to add to my little epic ipa stash.
By the way, I did try Stone's 14th Emperial and I wasn't that impressed.
I'd give it a B. Definitely a unique beer. I saw Ryan's write-up and was a little surprised. He gave Pure Hoppiness a B+ and Stone's Emperial an A?
Such is taste.
Happy 4th!
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