Friday Inspiration, Vol. 88

Jul. 28th, 2017 02:00 pm
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Posted by brendan

27 days of storm chasing, 10 states, 90,000 time-lapse frames: (video):

This Esquire story about the Barkley Marathons is the next-best thing to watching the documentary about the race.

“If our sanity is to survive the ecocide, we must address these two pains in tandem: grief for the loss of things to come and the injustices that surround us.”

Oregon unveils 668-mile mountain bike route.

A Few Questions Before We Decide to Let You Join Our Running Club


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Fri, Jul. 28 Electoral Vote Predictor

Jul. 28th, 2017 06:00 am
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The War Is Over, 51-49

"Repeal and Replace" failed. A straight repeal failed. That left Senate Majority Leader Mitch Connell (R-KY) with one possible path forward for slaying Obamacare; a "skinny repeal" that would have killed the mandate to buy insurance along with one of the Obamacare taxes, and would otherwise have left the ACA intact. Such a bill would have achieved very little of what the GOP has promised constituents, and at the same time would have cost 16 million people their insurance coverage. However, to most Republicans, passing even a terrible plan still represented a victory. Knowing that the bill would still have to go to conference, they hoped and expected that a joint House-Senate committee would come up with something better. This may have been a tad unrealistic, given that nobody in the GOP has been able to come up with "something better" in seven years, but that was the thinking. So, early on Thursday, it looked like McConnell might actually get his 50 ducks in a row. Then, the drama started.

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Posted by the_exile

Here she is in the "Remember When" column from her amateur dramatics days back in the mists of time (1988 to be precise)!

With thanks to her parents for spotting it and letting us see it!

Trail Running in Ketchikan, Alaska

Jul. 27th, 2017 04:44 pm
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Posted by Elizabeth

Those of you who regularly read my blog know that I am not a fan of trail running. I detest bugs, I'm paranoid about falling or twisting an ankle, and I'd rather be chasing my road racing goals. But this trail run in Ketchikan, Alaska was an exception.

Icy Strait Point
Running in Hoonah, Alaska
The day before arriving in Ketchikan, we stopped at Icy Strait Point in Hoonah, Alaska. There were no planned running events, but Greg and I decided we would run along the water anyway. There was a 1.5-mile long path along the water with breathtaking views of the mountains. At 55 degrees and overcast, this was an incredible run. The fresh air, the scenery, and just being able to take it all in. Our legs were tired from the Juneau Half marathon followed by the Skagway run, so we just took it easy and ran 4.5 miles at a relaxed pace. Exploring new places to run is one of my favorite things to do. And I love running near water.

After our morning run, we got showered and returned to the town for fresh Alaskan crab legs. What a treat! Next up was our whale watching excursion. A tour guide took us out on a boat to a humpback whale feeding area, where we were guaranteed to see whales (or get our money back!). When the boat stopped, we hung out in the area for awhile without seeing any whales. But finally, a whale decided to make an appearance. It was very cool. These things are 40 feet in length and eat about a ton of food per day. We saw the whale come out of the water multiple times and show its tail. I took some video of it, but I don't have any photos. I also really liked being out on the boat surrounded by the mountains, breathing in the fresh air.

Whale watching excursion
Ketchikan Trail Run
On Wednesday, it was time for our final running event of the cruise: the trail run in the Tongass National Forest. We could choose to run a 5K or a 10K I had decided before the cruise to do the 5K-- enough to experience it, but minimizing the amount of time I had to spend on the trail. However, our cruise director Jenny Hadfield convinced me that the trail wasn't very technical and I would really enjoy the course. She said it was one of her most favorite places to run in the entire world! Greg wanted to do the 10K, so I bit the bullet and decided to go for it.

Finishing the lake loop
This was not a timed race; the objective was simply to go out an enjoy the trail. It also wasn't measured as exactly 10K. Jenny told us to expect about 7 miles. When we arrived at the lake, it was raining lightly and I debated if I should wear my light rain jacket. But a few minutes before the start, the rain stopped so I took the jacket off.

I spent the first mile getting used to running on the surface. I immediately realized that I liked it. It wasn't at all like the (few) trails I had run on back home. It was much more groomed. The first mile or so was around a lake. It was difficult to pass people because the trail was narrow in many parts, which forced us to keep our pace slow.

It wasn't long before Greg and I found our groove and started cruising along. We passed a few runners and I was having so much fun that I decided to up the effort a bit. And then came the massive hills. One of them was a 200ft climb over the course of a mile. And the downhills were tricky too because they were steep and we had to watch our footing in some of the areas. The trail was marked with arrows and it was pretty easy to follow. There was even an aid station!

Greg and I caught up to another runner who was going at about our pace, and we let him set the pace for the last two miles. He was running really strong, particularly on the hills, and every time we got to the top of a hill I would say something like "nice job".  Greg and I were definitely putting out a solid effort on the hills, but we were careful not to fly down them as fast as we would on the road.

All of a sudden we were at the finish. My Garmin only clocked 6 miles instead of the expected 7, and Greg's Garmin actually got pretty close to 6.2. Everyone cheered for us as we ran into the finish.

When we finished, we received a finisher's medal for all four events: the Moosehead 5K fun run, the Glacier Half Marathon, the Skagway Amazing Race, and this Rainforest Trail run.

Ketchikan, Alaska

With our finisher's medals
Here are our splits:

Mile 1: 10:05 (+14 ft)
Mile 2: 9:43 (+ 42 ft)
Mile 3: 9:25 (+119 ft)
Mile 4: 8:59 (+171 ft)
Mile 5: 8:50 (-172 ft)
Mile 6: 8:20 (-194 ft)

We then enjoyed beer and a "salmon bake" with salmon wraps. It was really exciting to watch the runners finish. We totally lucked out with the weather too. It's a rainforest and we barely got any rain!

All in all, I had much more fun than expected. I was actually a little scared about this run just because I'm really not used to trails. But the trail ended up being easy to run on and I felt like I got an excellent workout on the hills. Coincidentally, I'm in the "hill phase" of my marathon training cycle, and I'll be running hill workouts for the next three weeks.

All of the official running events are now complete and our next stop is Vancouver, Canada. I plan to write my final post on the flight home.

Motivational Posters For Ultrarunners

Jul. 27th, 2017 02:00 pm
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Posted by brendan

Or anyone who’s run further than they thought was fun.

motivational posters for ultrarunners 2

motivational posters for ultrarunners 1

motivational posters for ultrarunners 3

motivational posters for ultrarunners 4


motivational posters for ultrarunners 6

motivational posters for ultrarunners 7


motivational posters for ultrarunners 8



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Thu, Jul. 27 Electoral Vote Predictor

Jul. 27th, 2017 06:00 am
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Senate Votes Down a Repeal-Only Bill

As predicted by many observers, yesterday the Senate voted down a bill to repeal the ACA without replacing it for 2 years. The bill got only 45 of the 50 votes need to pass. All 48 Democrats and independents voted no, along with seven Republicans. The Republicans were Sens. Alexander (TN), Capito (WV), Collins (ME), Heller (NV), McCain (AZ), Murkowski (AK), and Portman (OH).

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Day 10.197: Sweet home, Chicago

Jul. 26th, 2017 11:22 pm
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Posted by the_exile

I have made it home - and it feels good to be back after a long day of traveling and waiting around.

Here is one of my photos of Chicago - there are more to come:

Lake Park woods

Jul. 26th, 2017 08:49 pm
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Posted by Philip Brewer

Not so dark nor so deep, but it is lovely. Plus, it’s the woods we’ve got.

Wed, Jul. 26 Electoral Vote Predictor

Jul. 26th, 2017 06:00 am
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Senate Votes to Begin Debate on Health Care

Sen. John McCain (R-AZ) flew in from Arizona to vote on the motion to proceed despite his having an aggressive brain tumor. Without his vote, the motion would have failed and the ACA would have remained the law of the land for years to come. With McCain's vote, the senators split 50-50, so the deciding vote was cast by President of the Senate Mike Pence.

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Day 10.196: Deer, me

Jul. 25th, 2017 11:10 pm
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Posted by the_exile

Today was the main event as far as my trip to Chicago (congratulations to my Dad for that deduction!) was concerned. Meetings started over breakfast and only wound up around midnight (although the formal meetings happened only in the middle part of the day.

Anyway, here is a picture from this morning - a large deer and me:

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Posted by Elizabeth

After running the half marathon in Juneau as part of the Great Alaskan Running Cruise, Greg and I quickly showered and were off on our next adventure. For lunch, we had fish and chips at a little shack on the waterfront. We then proceeded to take a bus out to a park which offered spectacular views of the Mendenhall Glacier.

The Mendenhall Glacier
After having run over 13 miles at a solid clip, it felt good to keep the legs moving on a scenic walk down to Nugget Falls. At this point, my FitBit had logged over 30,000 steps for the day. As with the Hubbard Glacier, words can't do Nugget Falls and the Mendenhall Glacier justice, so here are some photos of the area.

Nugget Falls

Mendenhall Glacier
We walked back to the shuttle bus area, took the bus back to downtown Juneau and then had dinner and beers at a brewhouse on the waterfront. It was a great ending to a day filled with excitement and experiences that we will remember for a lifetime.

In terms of running, I had just completed my first "official" week of marathon training with 54.5 miles. The fact that I was able to run that half marathon workout so quickly without any kind of taper or rest beforehand was encouraging. I'm very excited to kick off a new training cycle!

The Skagway Amazing Race
The next morning, we arrived in Skagway for our next running event. The Skagway Amazing Race was described as a 4-mile navigational run through the town of Skagway. In reality, it was a one-hour photo scavenger hunt to find as many of the named landmarks as possible and take selfies at them.

At the pre-race briefing, we received a list of landmarks, valued at 1, 2, 3, or 5 points. There was one landmark that was worth 5 points, and it was the farthest away. The race had a 1-hour time limit, and even if you arrived just a few seconds late, you were disqualified. Greg and I decided to be ambitious and go for the 5-point landmark, and then hit the others on our way back.

The town of Skagway was very quaint and fun to run through. We ran down Main street, crossed a bridge, and then headed for a scenic viewpoint that was worth 5 points. As we got closer, we realized that the landmark was still a full mile away, and we had already run over 2 miles. This meant that we probably wouldn't get there and make it back in time unless we ran quickly, and at that-- we would miss all the other landmarks. So we had a decision to make, continue on and hit the viewpoint, or turn around and get as many of the lower-point landmarks as possible. We thought it would be more fun to go for the landmarks, so we did. When we turned around, we saw other runners going for the far-out landmark, and we think the decided to turn around too. The map wasn't drawn to scale, so we had no way of knowing it was as far as it actually was.

Eagles Hall, the mandatory landmark in the Skagway Amazing Race
We visited a graveyard, a school, a church, and some other landmarks in the short amount of time we had left. There was even one mandatory landmark, which was the last one we hit.

We realized that we were running short on time, and we would have to book it to get back before our one-hour limit. Greg picked up the pace and I followed. I really didn't want to be running faster than an 8:30 pace, but given the fear of being disqualified, I found myself running close to an 8:00 mile at the end. Finally we came upon a cruise ship just as the one-hour mark hit. And. . . it wasn't our cruise ship! Oops! We had gone the wrong way. So, we realized we were disqualified. A few other teams had followed us to this ship and we all admitted defeat and walked back to the actual ship. All in all, we ended up running just over six miles.

Trying to make it back in time!

After the Skagway Amazing Race

The White Pass Scenic Railway
After the run was over, we showered and got ready for our next excursion. We had originally debated between horseback riding and the scenic railway, but had settled on the scenic railway. We were so tired that we knew we had made the right decision with the more relaxing excursion. All we needed to do was board a train and view the scenery.

I was so tired that I actually napped for about 20 minutes on the way up! But we saw the same exact views on the way back down the mountain, so I didn't miss out on anything. This train took us up the White Pass trail, which is over 3,000 feet in elevation. We saw beautiful views of rivers, waterfalls, forests and mountains along the way. The tour guide gave us a complete history of the area. It's amazing how many people died in this area while searching for gold.

View of the train from the train

Greg and me on the White Pass Scenic Railway
The train ride took over three hours and when it was over, I was looking forward to boarding the cruise ship and relaxing. I would highly recommend this excursion to anyone visiting Skagway. The landscape is truly breathtaking and there is a lot of interesting history there.

So far, this running cruise has been absolutely incredible. The weather has been ideal for running (overcast and mid 50's) and the scenery is amazing. We've met runners from all over the world, each with their own story. And the cruise is only half over! More blog posts to come.

Tue, Jul. 25 Electoral Vote Predictor

Jul. 25th, 2017 06:00 am
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Democrats Offer "Better Deal" for America

In an obvious nod to other liberal political "deals"—i.e., the Square Deal, the New Deal, and the Fair Deal—Congressional Democrats issued forth with the "Better Deal" on Monday. Actually, the full title is "A Better Deal: Better Jobs, Better Wages, Better Future." It doesn't quite roll off the tongue like the other three but, then, it hasn't had 75 or 100 years to sink in, either.

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Posted by the_exile

It's business travel time, but where in the world am I?

I approached the coast over the water:

I saw the skyline:

It's a place that doesn't mind having two different stations with the same English-language name on its transit system:

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Posted by Elizabeth

The Great Alaskan Running Cruise has officially set sail! This vacation has been amazing in so many ways.

Cruise Ship Running
On Saturday, the ship was at sea all day long. I woke up feeling dizzy and I realized that the boat was rocking quite a bit-- more so than previous cruise ships I had been on. Nonetheless, Greg and I started off the day by running on the ship's deck. The ship has a running/walking track with 6.3 laps equaling one mile. My coach had prescribed a 45-minute easy run, so that's what we did. The boat was noticeably moving the entire time and it was not easy to adjust to. In fact, my Garmin logged over 1,000 feet of elevation change! It was a beautiful morning and we were able to watch the sunrise, and so the awkwardness was worth it. 

Because our bodies were still on east coast time, we were up bright an early and running before 5:00am. As it got later, several people from our running cruise group joined in. Of course there was always the treadmill option, but I try to avoid those if possible. 

After our run, we attended a race briefing and talk from the race organizers. This running cruise is put on by John Bingham, aka "The Penguin," who was a columnist for Runner's World and his wife, Jenny Hadfield, who also writes for Runner's World and has her own podcast. Jenny Hadfield gave a course preview along with some general tips for racing well and staying mentally strong.  John Bingham gave a humorous talk about the running boom and the rise of "back of the pack" runners. Both talks were fantastic.

The Hubbard Glacier
The highlight of the day was viewing the Hubbard glacier. The landscape was unreal! We spent nearly two hours looking out at the glacier and the surrounding scenery. It was unlike anything I had ever seen before, and is a contender for the most beautiful landscape I've ever seen.

We lucked out and had a perfectly clear day for viewing, which apparently is rare. I guess this makes up for when Greg and I went up into the Swiss alps and it was so cloudy that we couldn't see a thing. Words can't do it justice, so here are a few photos:

The Glacier Half Marathon: Race Morning
The next morning, our running cruise group ran a half marathon in Juneau. There was also a 5K option, but most people did the half. We had a special breakfast set up for our group which included anything a runner could possibly want pre-race. I had my go-to bagel with peanut butter and banana with peanut butter. 

The race directors told us how the day would unfold, including calling out the two runners, male and female, who were expected win the race. Both of them were on cross country teams, and the female had just graduated high school. They also called out the people who were completing their 50th state of the 50 States Half Marathon challenge. And finally, they recognized a woman who was running her 100th half marathon. 

The Zebra Couple
The ship docked at 8:45 and we immediately got off of it and onto four busses. It was a 20-minute bus ride out to the race start. The race would be held on a highway that was open to traffic, but that wouldn't have many cars. The course was an out-and-back twice, with one substantial hill. The hill was just over a 100 ft climb and we would run over it four times (out, back, out, back). Upon arrival, Greg and I drank our UCAN, which would be our only fuel for the race. 

The race was hosted by the local high school's cross country team, and the only participants were those in our running cruise group-- it was not open for public registration. The cross country team did an excellent job with their aid stations and their cheering. They were very excited to be hosting us. The weather was close to ideal: upper 50's, overcast, and 100% humidity. Apparently it rains most of the time in Juneau in July, so we lucked out with no rain. 

My coach advised me to run this at my goal marathon pace for the fall to see how it felt. I have no idea what that will be, but I put a 7:25 pace out there, which would probably be the best case scenario. My PR pace is 7:41, so I don't think it's unrealistic to try and shave about 15 seconds per mile off of that. But once again, this is just an estimate since the race is still over three months out-- it will really depend on how training goes. 

My strategy was to run the race as a progression run. Without a warm up, I knew it would be hard to hit a 7:25 pace right out of the gate. I also didn't know how I would feel given the time zone change, my lack of sleep, and my body's reaction to the boat's movement. I also thought it would be nice to pass other runners instead of having them pass me. Greg was on board with this approach, and we planned to run together, at least through mile 10.

Miles 1-5
The race started and the two young cross country runners took off at lightening speed, immediately creating a wide gap between themselves and the rest of us. I was not in any hurry to be running fast,
Around mile 5, photo by Zenaida Arroyo
and I considered mile 1 to be our warmup. We were passed by two women and about five men within the first three minutes. I made a note of it, as a progression-style race usually leads to passing other runners in the later miles. I had three targets to motivate me, but my main objective was to stick to my pacing strategy.

We reached the first hill toward the end of the first mile. Based on my Strava data, it was just over a 100ft and it was about 2/3 of a mile long. It was a longer hill than I am used to running, but I was able to handle it just fine. The water and the glacier were to our left. Greg was capturing everything by wearing his GoPro on his head. It was such a peaceful race with only 150 participants and just the three aid stations. Everyone was having a blast and cheering for everyone else.

Mile 1: 8:12
Mile 2: 7:36
Mile 3: 7:30
Mile 4: 7:39
Mile 5: 7:30

Miles 6-9
During the sixth mile, we picked off the first of three women. We had already picked off one or two of the men during the first five miles. The hill in mile 6 seemed much more difficult than it did on the way out and it seemed to go on forever. I had to really increase my effort but I knew I'd be able to recover once we got over it. 

We then ran down the hill and it wasn't long before we had completed the first out-and-back and were at the turnaround. I could tell that the gap between us and the cross country girl had shrunk, but she still had a solid lead, probably by about 3 minutes. We passed the woman who was in second place while going back up the hill during mile 8. I was feeling strong. Our pace felt easier than a tempo run, but at this point, a little bit harder than marathon pace. Which was to be expected, as this marathon goal pace probably won't feel like marathon pace until a few weeks out from the race. 

Greg and I were having the time of our lives. The scenery was gorgeous, the other runners were spirited and the 58 degree temperature felt amazing in comparison to what we've been training in for the past two months. 

Mile 6: 7:43
Mile 7: 7:24
Mile 8: 7:40
Mile 9: 7:06

Miles 10-Finish
As we approached the turnaround, I realized that this course would end up being longer than 13.1 miles. I actually didn't care because this was a training run for me, and Greg noted that it would actually work in my favor because it would give me more time to close the gap with the cross country runner.  At this point, she was maybe 1-2 minutes ahead of us. 

Once we turned around, I could tell Greg had a lot of energy left to give so I told him to go ahead. I wanted him to try and pass at least one of the men that was ahead of us, and I actually prefer to run alone when putting out a hard effort. It's almost like I need privacy because I am so focused and I don't want anyone "breathing down my neck" so to speak. 

Based on how quickly I seemed to be closing the gap with the cross country girl, I thought I could catch her by simply sticking to my race plan. Greg caught up to her and she asked "where's that girl" and Greg replied "she's coming!" This made her surge, so catching up to her wouldn't be as straightforward as I expected. 

The final hill came and I really powered up it, giving it everything I had, putting only about 20 seconds between the girl and me. Greg had already passed her. The runners who were coming in the opposite direction kept telling me to catch her! They were telling her that I was close behind, which probably motivated her to kick it up a notch as well. 

I consider myself to be a strong downhill runner, so I surged down the hill, making the gap tighter and tighter. As we approached the finish line I was almost nipping at her heels. I crossed just a few seconds after her, and we high-fived it. 

Mile 10: 7:24
Mile 11: 7:09
Mile 12: 7:14
Mile 13: 7:19 (and this was up the monster hill!)
Last 0.67: 6:42 pace

After the Race
I reunited with Greg and we chatted with the local cross country team for a bit. The runners who had completed the 5K were cheering everyone in, and it was exciting to watch the finishers. We then boarded the bus which took us back to our cruise ship. We spent the rest of the day exploring Juneau and visiting the Mendenhall Glacier. More on that to come in the next blog post.

All in all, this was one of the best race experiences ever. I had fun, I saw gorgeous scenery, I connected with other runners, and I got a good workout in. I'd be lying if I said I wasn't a little bummed about not catching that girl, but at the same time, that really wasn't my primary goal. My average pace was 7:27, which is pretty much on target considering Indy Monumental is flat and this race was hilly. I haven't seen any official results yet, but I was 1:42:02 for 13.67 miles according to my Garmin. I ran the first half an an average pace of 7:40, and the second half at an average pace of 7:16.

From a training perspective, I think I already have a solid speed and endurance base from which to build. I just need to survive the August heat and humidity and I'll be ready to go for the fall racing season. Today my legs feel mostly recovered and ready for the next running adventure in Skagway.

Mon, Jul. 24 Electoral Vote Predictor

Jul. 24th, 2017 06:00 am
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Trump May Sign Russia Sanctions Bill

Now that it is clear that Congress is going to pass a bill that puts more sanctions on Russia and also eliminates the president's power to unilaterally lift them, Donald Trump may have decided to sign the bill rather than have his veto be overridden. If Sarah Huckabee Sanders' take on the matter is correct, this represents a 180-degree turn for the administration in a matter of days. It is true that the House bill is a bit different from the Senate bill, but the part Trump hates the most—having to answer to Congress—is still there. If Sanders is right, then undoubtedly someone told Trump that Congress was going to pass the bill with or without his signature, so signing it makes it look like a victory rather than a defeat.

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Posted by the_exile

Exile #2 writes...

We got home from camp with E5N1 at around midday yesterday, so I set about throwing together some lunch. I had a couple of things going on the hob, and something else in the microwave, when the kitchen started to seem a little smoky - then really smoky. I started turning things off, and moving them off the heat. I was a bit confused because I had only just started cooking, but the smoke only got worse. I called for reinforcements, but we still couldn't figure out what was going on, until we looked up to see acrid smoke pouring out of the housing of the microwave. Our best guess is that a motor burnt out. I guess it decided it had done 20 years good service, and was ready for retirement.

So, after eating our lunch out in the fresh, not smoky, air, our afternoon was spent searching out and fitting a new microwave.

Today, Exile #4 suggested that we should replace the fridge (which is of a similar vintage) before it too has a catastrophic failure. I really have no idea whose child she is...

Training log - Week ending 7/23/17

Jul. 23rd, 2017 11:49 am
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Posted by AKA Darkwave, AKA Anarcha, AKA Cris.

This week was 59 miles of running, 27 "miles" of pool-running and 3000 yards of swimming -- training log is here.

And the heat continued.  Temps in the 80s and dew points in the 70s.  It's like this in DC every year, and yet it seems noteworthy every year.

It's hard to train in this weather.  But yet, I think it's beneficial.  And not in that "humidity is a poor woman's altitude training" way.

If I lived in a more consistent climate, like California, it would be very easy to fall into a training rut - the only variation in my training would be that driven by my training cycle.  The seasonal changes in DC force us into variety - in the summer we focus on mileage and short fast stuff, limiting long sustained efforts in the heat.  In the winter, we shift to longer efforts in odd locations (like under a freeway), focusing on sustained effort over time, rather than splits.

Since conditions aren't conducive to running our fastest year round, we get two seasons where we can ignore times, and just focus on effort and placing  And that's mentally refreshing.  Balanced out by two seasons where we can race very fast.

Plus the obvious - when you run in a wide variety of conditions, you gain confidence that you can handle those conditions.  Several times each year, I run in 90 degrees with high humidity, in single digit temperatures, in 30 mph winds, or in a torrential downpour.  Like everyone else, I hope for great conditions on race day, and I plan my goal races to maximize my chances of weather perfection.  But I can handle what race day gives me, because I've experienced it before.

Related to the above - while some avoid marathon training in the summer, I've decided that I actually prefer it. To be more specific, I prefer marathon training over 5k-half training in the summer.

Why?  When I'm focused on training for the 5K to half, my tempos are my priority workouts - and those can be challenging in the heat.  But when I'm marathon training, mileage and time on my feet are crucial, with speed work taking back seat.  And even in very hot and humid weather, I can get the miles in - I just drink a lot of water and rachet back my expectations.    For that reason, I'd much rather train for a marathon in August, saving the shorter distances for January, when I don't care that much if I have to miss a run or two due to ice and snow, as long as I get the tempo done at some point that week.


Monday: In the morning, foam rolling, yoga and 7.5 "miles" pool-running. 2.5 "miles" pool-running in the evening.

Tuesday: 11 miles, including a track workout of 2x(1600, 800) in 6:04, 2:54, 5:56, 2:47.  Also did injury prevention work at the gym and 1250 yards of recovery swimming.  Foam-rolling at night.

Wednesday: In the morning, 8 miles very easy to yoga (9:12), yoga, and then 4 miles very easy (9:22).  4 "miles" pool-running and a massage in the afternoon/evening.

Thursday: In the morning, upper body weights and core followed by foam rolling and 9 "miles" pool-running.  Another 3 "miles" of pool-running at night.

Friday: 10 miles, including 7 hill repeats (~500m up, then 200m jog, 100m stride, and 100m jog down to base of hill). Followed with injury prevention work and 1250 yards recovery swimming. Foam rolling at night.

Saturday: 10 miles easy (9:30) followed by drills and four strides, and upper body weights and core.  Foam rolling and 1 "mile" pool-running in afternoon (pool closed early due to lightning).

Sunday: 16 miles progressive, split as first 5 at 9:35 pace, next 5 at 7:51, last 6 at 6:55.  Followed with injury prevention work and 500 yards recovery swimming.   Foam rolling in afternoon.

Sun, Jul. 23 Electoral Vote Predictor

Jul. 23rd, 2017 06:00 am
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Trump Launches All Out War against Mueller

The gloves are off. Donald Trump and his aides and lawyers are now in a full-blown media war against special counsel Robert Mueller. The trigger was clearly the news that Mueller is looking at Trump's businesses, possibly in connection with money laundering and other offenses, some of which may have strong connections to Russia. Trump also hinted that if Mueller looked at his businesses, that would exceed his authority and might be reason for Trump to fire him.

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Day 10.193: Theatre boy

Jul. 22nd, 2017 09:45 pm
[syndicated profile] exilesme_feed

Posted by the_exile

This morning, we had an early start (by summer/weekend standards anyway) to drive up to camp to watch the musical that E5N1's camp had been rehearsing all week (in between swimming and boating and campfires and all the other camp activities).

It was pretty amazing. An original musical written by the camp leader for the occasion and then rehearsed in just four days by this group of 9-12 year olds.

And then it was time to head home with our tired boy and his bag full of laundry - which our pastor who had watched him pack it up warned us was probably some kind of biohazard but Exile #2 having finished dealing with it described as "not as bad as last year".


ilanarama: me, The Other Half, Moab UT 2009 (Default)

July 2017

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My running PRs:

5K: 21:03 (downhill) 21:43 (loop)
10K: 43:06 (downhill)
10M: 1:12:59
13.1M: 1:35:55
26.2M: 3:23:31


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