Run Digger Run

Decompression and New Hampshire runs

Mon, 8 Mar 2010 07:48:46 -0500

Today wraps up a four day weekend spent with family in New Hampshire. I treasure time up here and the runs that go with it. I got a four miler in on Friday after we arrived, and got a thirteen miler in Saturday. After a long day of driving yesterday to see more relatives in Maine resulting in a rest day, today I’ll head out for a nice easy run before we have to head down to the airport to jump back head long into the rat race. This trip also served to reconnect with friends I had lost touch with over time and that was a welcome development.

Running up here is different for a number of reasons, not the least of which is a number of ass kicking, in your face ‘just try to hold your pace in my presence you weak little man’ hills which liberally dot the landscape. Being a bit more rural than my usual running environs allows this place to make its sounds and sights so much more evident. Instead of being drowned out by the whirs and rushes of speeding traffic, the sounds of a brook at the side of the road invite me to linger, to pause, and listen to the tinkling ice cold water flow past and through rocks and snow encrusted banks.

I was able to record for the podcast while on my long run, and as is so often the case up here I found myself rambling on at ease and before I knew it an hour of easy conversation with my listeners had passed. Editing these episodes don’t take so long because there are so fewer audio distractions to remove from the recording.

The thirteen miler was tough, I must admit. The average pace will no doubt show that the hills did in fact chew me up and spit me out. No worries. It’s good training. Two weeks to go to the next half marathon and I feel fairly well prepared.

Spring? Not just yet but you can smell it from here

Sun, 28 Feb 2010 16:11:49 -0500

Events conspired against me during the week preventing me from getting enough miles in so Saturday and Sunday were both run days.

As Winter begins to release us from her icy snowy grip one of my favorite running spots has become usable again, namely the Mt Vernon Trail. It’s about as perfect a path to run on as you could imagine, as long as one likes to run on asphalt. Someday I imagine I’ll venture into trail running but for the road races this path is the ticket. Gentle hills, enough curves to limit sight lines, and wooded areas make it a peaceful spot. Peaceful, that is, unless a road cyclist who really ought to be on the road whizzes past mere inches away at 20 (or more) mph.

Saturday’s run was a 5 miler that felt fantastic because everything clicked. I wore just the right amount of clothes, I had good music, and the sun was out. I clipped along at a decent pace and was able to turn over a sub 8 split the last mile.

Today’s run was a 12 miler that turned out very well. The thing about a long run I’ve found is I really have to respect the distance no matter how many times I’ve run it before. I suppose I consider a long run to be anything in double digits. Everything is relative as they say and it’s interesting to reflect that not too long ago I would have thought of 5 miles as being a long run. Memory lane aside, I do believe the key to a successful long run is to focus on it enough that one’s body and mind realize this is not something to be taken lightly. The distance shall be respected, and one ignores this at their peril. It can make the difference between a good outing and a sad grueling slog.

I suited up in tights, a compression long sleeve top, my trusty Mountain Hardware vest, ballcap, and gloves. I carried my Nathan hydration vest which I cannot say enough good things about. It is a kick ass piece of gear and does a great job. I started with 30 oz of water, and in the front pockets a coin purse with Endurolytes, and 5 oz of Hammer gel in a 8 oz bottle topped off with water. I went with a 50/50 mix of espresso and chocolate flavor which is one of my favorites. I tried to get back in the long run habit of taking a hit of fuel and water every 20 minutes to ensure adequate intake. That works particularly well for me with respect to fuel. The water takes care of itself when the temps start climbing but when it is still cold I really have to remind myself to drink water. In the end I consumed 4 endurolytes (2 at the start and 2 one hour in) which felt right, 3 oz of the fuel mix which also felt right, but only 15 oz of water. That’s not enough. Even when it’s cold I try to shoot for a minimum of 12 oz per hour.

After yesterday’s sub 9 min pace it was difficult to start slower but I hung back with a 10 minute pace. As the miles went by I decided to try to hit exactly 2 hours at the end of the run to help me keep focus. The splits were ok in this regard except after the turnaround I had a few splits well over 10, so I needed to juice it up a bit to catch up. This turned into an interesting drill that helped occupy my mind and ultimately was fairly successful as I finished in 1:59:29.

Three weeks to go to the 1/2 marathon, and life is good.

Essay contribution to The Weekly Leader

Sun, 21 Feb 2010 13:00:42 -0500

One thing 20 years in the Marine Corps taught me was the importance of physical fitness. The Corps demands that all Marines be fit and are tested at least semi-annually to ensure minimum standards are met. I feel lucky to have that sense of responsibility ingrained deeply as I continue life after my service career.

No one doubts the importance and value of fitness, and thankfully our society as a whole seems to take that to heart. That is at least, we collectively accept and promote the value, even if we don’t actually practice it.

The benefits of fitness, including greater life expectancy, lowered risk of sickness and disease, greater energy and endurance, and so many others are indisputable. For a leader, it is even more important. Anyone in a leadership position who, for example, is either grossly overweight or otherwise completely out of shape not only hurts themselves, but does a disservice to those they lead. I would quickly add that of course there are exceptions in the case of those medically limited or mobility challenged in ways that make the goal of being physically fit in a traditional sense out of reach. It is for all of us to do the best we can with what we have. For those of us whose only limitation is our will, determination, and discipline to do something about our burgeoning waistlines there is no valid excuse.

Most fundamentally, a leader is supposed to set a good example for his or her subordinates. Setting the example doesn’t come from speech, it comes from action. Fitness does so much more than just keep the extra weight off and prevent us from blaming the cleaners for shrinking our clothes. It increases mental stamina and endurance as well. It helps one weather stressful events with aplomb, and to keep ones head when all around them are losing theirs. The leader of the group, the one expected to make a good decision under stress and chart an effective course, should take advantage of the extra mental acuity and sharpness that comes with being physically fit.

Beyond clearer thinking, there is a another facet to consider which comes into focus upon realizing the parallels that exist between a person who has taken command of themselves and are committed to getting fit, and that of an organization which must execute difficult tasks in order to improve. Just as a person must sacrifice time for other pursuits and undertake physically difficult tasks in order to get in shape, so must the larger group hew to difficult tasks to reach the next higher goal. The physical and moral courage required to take new paths which may involve calculated institutional risk will be better managed by that leader who knows personally what it is like to forego the comfortable for the difficult, the easy for the hard.

Good leaders know how to push themselves, personally and professionally. To grow and make thrive an organization requires the same physical and mental stamina as a demanding workout. The leader that knows what that feels like will have an edge over those that don’t.

Another visit to Hains Point

Sat, 20 Feb 2010 15:12:42 -0500

Today I headed back to my recently discovered place to run when the snow still covers most of the trails and other places to run. It’s one thing to run on the mostly clear roads around my neighborhood at 4:30 AM when there is no traffic, but during daylight hours another more suitable place must be found. Hains Point has been that saving grace.

Ahead of an 11 miler tomorrow, I wanted to get in a “pace” run of 5 miles or so. I’d like to get to a sub 2 hr 1/2 marathon this year so if I can sustain a 9 minute mile that’ll be the ticket. Today worked out great as it averaged out to 8:58. It will be some time before I can string together 13 sub 9 miles but I’ll get there.

After a few early morning runs it’s always great to get out in the daylight and actually enjoy one’s surroundings instead of pounding out miles in the lonely blackness. I felt good right from the start, and even though I’m not fast out the gate I slowly picked up and the splits went sub 9 by mile 3.

I look forward to heading back there tomorrow for the long run at a more leisurely pace while I record for episode 39 of the podcast.

Chilly but Good

Sun, 14 Feb 2010 17:21:53 -0500

Today I headed out to Hains Point in DC because I thought it would be a good place to knock out my run. The home treadmill is always an option, but I was hankering to get outside.

To my delight I saw the road was almost completely clear of snow (above) Huzzah! The wind was whistling energetically out of the Northwest and picked up a bracing zing as it came rolling across the Potomac, but, I shrewdly reasoned, no matter! I shall be running downwind, or generally South, meaning at the end of Hains point, I would merrily turn the corner to the lee, or downwind, side of the peninsula and run back to the North partially sheltered from the wind. At least, this was the plan. As I reached the turn at the end of Hains Point, I was met with this.
’Well, there must be a way around and I’m sure the other side is plowed as well. This is just a convenient spot for the plows to pile up a bunch of snow’, I mused.

And then again, maybe not. I was stymied. So, I took a hit of water, exclaimed to no one on particular “this is gonna suck” and ran in the direction from whence I came. When I dressed for the day I had not planned on this kind of wind so I had my ‘sort of cold but not too cold and not windy’ outfit which consists of tights, (because I am an athlete, not a ballerina) compression long sleeve top, my Mountain Hardware vest, regular good luck MCM ballcap, and thin polypro gloves. The next mile or so made for a numb face and thoughts of boating on a cold ass late Fall day. Fortunately, I turned the corner back to the East side of the point before I got seriously, aka this run might not continue kind of cold, and after that I was jake.

I referred to the Garmin and thought about where else I might go such that I would not have to do laps to get the distance in, but as it turns out my options were extremely limited. I headed North to the tidal basin only to find “sidewalks” resembling deep Winter Himalayan goat paths.

I headed back South and elected to just run up and down the lee side of the point a few more times and that allowed me to complete the run. I pushed hard the last 3.5 miles but was only barely able to eke out a sub 10 pace finish due to bouts of walking detours.

The tale of the tape