Hey guys,
was in Cortona with family for a couple of days sans connectivity. Everything is fine but prolonged my rest in favor of family time: swimming, museums, outdoor food festivals called sagre, ect ect. It's back to work now and as much Berlin WC as i can get.
Feeling quite primed. Like i tapered for no particular race.
If there's a Mod out there: wondering if we should ajourn thread till after Berlin so as not to take precious daily space.
-567 days to Gimmelwald 2011
Took yesterday as a rest day. Lower lumbar region is tight and sore.
AM. Ran 2 miles in 20 min. Triathlon in the works for the Bride. she missed an age group award by 19 seconds, finishing 4th in a field of 18 of her peers.
Got to do something to get loose and limber tomorrow.
We're back. I've turned 50 since my last post.
A quick catchup, raced a 4k trail on sat. and a 5k trail on sunday. Ran 107mins through the ranges on monday. Tuesday was just some weights and bodyweight exercises. Wednesday was my 50th. Went out for a tough hour's mtbike slog up on the ranges. Got home to find my 50th present on the roof rack of my car. We took it down to Lake Eppalock and chistened it. It was a nice little ocean style kyak.
Yesterday I ran down to the golf course in the dark and did 8x150m barefoot strides on the driving range then ran home -all up 53mins. Today I whipped through a brisk hour on the mtbike thru the flatter faster trails and then trotted out a slow 30min/5k trail run. That included 1/2 a dozen creek crossings to celebrate the fact our creek is now flowing.
Easy week, it's our last race for the season on sunday. 6.5kms on flattish trails. There's a few people I'm keen to beat -this one's not a handicap so it will be old fashioned head to head racing.
mopak, driske:
after overboarding on Berlin WC (weren't they something??) it's great to be back at it. I actually managed not to run because i was so glued to Eurosport tv and LR.
There are lots of unposted daily runs to share; some will no doubt come out in future posts.
For the time being, goodness and health to you all. Maybe i'll manage a quick 10k in villa pamphili this early evening.
Best part as far as MOARG is concerned, is 15 days flew by since my last post.
And that means:
only 551 days to Gimmelwald 2011, The Mother Of All Running Gatherings to be...
Greetings and 3 cheers to mopak. Happy Birthday as you join the ranks of 50 yo's
tpcp,thanks for keeping the faith and keeping count.
Yesterday 16 miles at Timms hill spur of the Ice Age Trail.
AM 40 min cattle check, about 4 miles. Light skiff of frost on the grass as I left the yard. Startled by a large bird leaving it's roost, but I couldn't ID it
thassright mopak, Happy belated Birthday!
back from the summer hinterlands.....had no internet but plenty of time to run.....every other day for the most part.....most runs in the 50' +/- range.....a little knee ache but nothing much.....good to be back
yesterday:
squeezed in an 8k in a back-from-summer-vacation-packed villa pamphili after intense unpacking session at home, exercises at chinup bar. Not quite like running the trails in Chamonix overpowered by the immensity of Mont Blanc but i love these 180 hectares of park right in the middle of Rome. We can't choose where we are born.
-550 days to Gimmelwald 2011
Sunday's race didn't turn out to be my best for the year. I struggled to loosen a niggly groin strain in the warmup. By 2.5km I was 200m behind Kev, John and George, 3 guys of similar age and ability. I worked hard, particularly the last 3k a solid 11.30). A km out I thought just maybe I could run George (and maybe John) down. Got to within 10metres of George but he is a 400m track man and has a lethal kick. I crossed the line in 25.28, 2 secs slower than earlier in the season on this course. George clocked 25.19, a minute quicker than his earlier effort. John ran about 25.10 and Kev blew us away with a sub 25.
I can't be too disappointed, the body wasn't quite right on the day but I stuck to my guns and squeezed everything out of it that I could on the day.
Yesterday was a brisk 40mins on the windtrainer, some weights and then 34mins/6.4kms, steep trails.
This is a nice scenic run to the lookout point above the town, down the other side then return. Plenty of company on the track as the roos were just heading back to their forest hideaways. Also several wallabies up close and personal on the first climb.
Today I did a fast 45mins mtn bike ride on fairly flat trails then ran the same course as yesterday then finished with some weights.
The groin strain is still a bit niggly but is fine when I'm climbing or descending. This particular course is perfect as it is up and down with zero flat sections.
about 38' with the gang.....took a couple of breaks to "encourage" some of the walkers......also some conversation with parents.....first race tomorrow!!.....not much prep time, but what can you do?....i'm hoping to lace them up again on Friday....will let you know...
today: back to the Paolo Rosi track, barefoot warm up on the grass, 4k jog on outside trail, back on the grass for exercises, intense quadrupedia, 1x400m barefoot to close, no watch, felt exhausting after a very unstructured summer.
Tues. AM. 3 easy miles tethered to our older Border Collie. The deer are moving more and we sighted 4 whitetails.
PM.14.4 miles in 1:50 on Green Bays Fox River trail. More sections of this trail are being paved ,but there's still adequate shoulder to run on the crushed limestone. Felt plucky and threw down a few 200 yard surges near the end of the journey. Accompanied by my brother in law on his bike. That level of espirit de corps helps the time melt by.
-548 days to MOARG, Gimmelwald 2011
today: rest. AM, took the kids to the beach; body surfing, swim, walk on hot sand.
Resting should be made compulsory.
Weds. Rest- Bought a pair of Luna Racers, shoe of choice for Chicago.
am-3 up, 8 tempo@5.30, 3 down
pm-5 easy
Today
AM: 1.5hr walk in the park with kids, lots of jumping off fallen pine trunks and aimless, childish running.
Then at Lunch with LucaL and FabioB for a 30 minute slow warmup with my vibrams; concluded with a 15x100m strides on grass wih FabioB sorta pushing the envelope a little.
Shagged right no.
-547 till MOARG
97mins of relaxed unspectacular running through Knowsley forest. Gently undulating trails. Apart from a few small mobs of roos it was pretty lonely out there.
The 2 previous days were run free days. I felt a little unwell, slight temp overnight both nights. I did take my kayak out on the lake for 45mins on wednesday evening, it was just a relaxed paddle to accustom me to the craft. Surprisingly choppy water. Saw a couple of pelicans, a bunch of cormorants and variety of other unidentified water fowl. I was also surveilled by a large raptor, possibly a sea eagle -a bit too far up to be sure.
ThursPM. 6.2 miles at midnight. The full pungent aroma of blooming golden rod and aster tell of autumn's approach.
Friday AM. Cattle check. 4.2 miles. A group of turkey vultures pointed out another dead calf. Holy wah, wtf is going on here anyway.
today: family beach AM again, this time with run, perfect sand prepped by big waves, from Lo Scoglio beach cafe' in Sabaudia to Saporetti right under Monte Circeo. Lots of beached jellyfish to slalom past. Perfect motoring just ran out of fuel in the last five minutes. Need a heftier breakfast.
Ever since DYRT started i have become acutely aware of flora and fauna on my runs, still not as casual to write about it. Btw, while in Chamonix in the last week of august i was awestruck by a whole family of Bouquetins, maybe 12 of them near a waterfall at Tete aux Vents. A really memorable site.
http://it.wikipedia.org/wiki/File:Bouquetin_alpes.jpg
-546 to Gimmelwald 2011
FriPM. Local 5k; 19:47. A Hacked up course with 3 out and back legs. Temps in the mid 70's and a host of mosquitos.
Sat. AM Crossed to the dark side for a sprint triathlon. Total time @ 1:34. Conditions were beautiful.
Daughter and Bride brought home hardware, I got zapped.
