Tuesday, June 30, 2009

Falmouth, the Poll, and Kelly Drive

1. My friend Jenn got me a number for the Falmouth Road Race. I'm psyched. I need to get in shape. I've run this race twice, and both times I did not match my own expectations. The first time I did it I was a neophyte to blood donation. You see, I donated a pint of my precious type o negative five days before the race. Had no idea of the deleterious repercussions. I was good for the first two miles, but after that, good night Irene. I was toast. So, this year will be my chance to exact revenge on the sun-bleached course. My training is progressing, so I'm looking forward to this mid-summer classic.

2. The Poll. It was a tightly contested race, but the Phillies' attire won by one vote. Dave and I both think there were some Iran-like activities going on, with a sudden Philly surge in the voting just before the polls closed. Hmm. Good thing the Phils are in the NL and the Sox are in the AL; she can root for both....interleague play will still be interesting....thanks for voting; it was fun.

3. Kelly Drive. On Monday, I went over to my second most favorite place to run in Philly, Kelly Drive. For those of you unfamiliar to the area, Kelly Drive leads you right to the Philadelphia Museum of Art and those famous Rocky steps. No, I didn't run up the steps. I ran by them, though, and many people were trekking up them. Kelly Drive also runs parallel to Schuylkill River. It's very similar to the Charles River, in that either side of the waterway has biking/jogging paths for pedestrian use. Good to see lots of people out there on a Monday am. Bonus: many markers out there on the path to measure your distance.

Here are the last two days of training:

Tuesday 6.30.09
AM: core work and 64:00 on the bike.
Slept in and took my time waking up this morning. I think the last three runs caught up with my body a little bit. As a result, I missed lap swim at the YMCA. That was fine with me as I headed for the bike. I've actually missed the bike a bit and was a tired of swimming (actually the post-swim nose blowing), so I eagerly jumped onto a brand new stationary bike. Time went by faster than normal. Sportscenter always helps.

Monday 6.29.09
AM: 11.75 miles in 83:43
PM: core work
Workout on Kelly Drive and Malcolm X Blvd. The weather was breezy and sunny, a good day. I was out there relatively early and my body was still asleep for the first few miles. I probably didn't break 7:30 pace. As a result my pickups were 10-20 seconds slower than I had hoped. The effort was there; the pace was not. My workout was supposed to be 5 x 6 min @ ~5:40 pace w/ 2:00 recovery. Here's what actually happened:

pickup 1: 6:00 split pace
pickup 2: no split (missed marker)
pickup 3: 5:58 split pace
pickup 4: 5:58 split pace
pickup 5: 5:50 split pace
2 mins. rec between each

A little bit disappointing. I'm figuring this one balances out the very good one I had on Saturday. I'm not going to fret over it.

Sunday, June 28, 2009

This Week in Running 6.22.09 to 6.28.09

A good cutback week that was highlighted by runs on Monday and Saturday. I pushed the calf just enough on both days for two good aerobic workouts. The rest of the week was pretty easy, just logging some miles to keep up with my conditioning. This upcoming week should see an uptick in miles and intensity. Depending on how things work out, I might run my first race since March 1. I am nowhere near PR shape, but a race may still be in order to gauge exactly where I am in my training.

Here's how the week wrapped:

Sunday 6.28.09
AM: core work and 7 miles in 51:33
Easy run through the streets of Upper Darby. This is the usual route I do when I'm in Drexel Hill on a Sunday morning. The highlight of the trek is passing the Swedish Cabin, which in a cool little cabin on the edge of a river.

When I woke up this morning, my calf was a bit sore/tight from Saturday's run, but with the stretching and the core work, it seemed to loosen up. For me, it's not the best idea to roll out of bed and hit the road. If I give my body, 1 1/2 to 2 hours it usually loosens. I was happy it did.

Saturday 6.27.09
AM: 15.5 miles in 1:46.48
This is likely at least 15.5 and maybe more. I executed this run exactly as planned and exceeded my expectations. The plan: run the first 6 easy and pick it up to a hard steady effort for the last 8 (my plan was also to do only 14, not 15+). I did this run on Forbidden Drive in Philadelphia, which is one of my all time favorite places to run. Maybe that's why the miles just seemed to roll. Here are some splits with mile marker estimates:

opening - 7:29
next 2 - 13:30
mile 7 - 6:46
mile 8 - 6:13
mile 9 - 6:09
mile 10 - 6:30
gap
mile 12 - 6:17
mile 13 - 6:03
mile 14 - 5:49
mile 15 - 5:58

Always glad to see a sub 5:00 split, especially on a somewhat long day. This run gave me confidence. I hope those last four average out to be future marathon pace. Last week I wrote that I need to do my long runs at a faster pace and even though this was a couple miles shorter than last week, I'm happy with the faster pace.

I could feel my left calf from about 9 to 13 then it went away. Maybe b/c I was concentrating on the pace. Lots of people out on Forbidden Drive and that helped to make the run pass quickly. It was a good day, which was finished out with stretch, ice (2x), and stick.

Afternoon wiffle ball was fun, but it didn't go nearly as well for me as the run did.

Numbers for the Week
47 miles in 5 runs
1 swimming mile
3 core workouts
1 snake sighting

Saturday, June 27, 2009

CutBack Week

This week is a planned cutback week. For that reason, the miles on the last few runs are shorter than usual--purposefully. Point of the cutback week is to give the body a chance to take a breath and prepare for the next week, in which I hope to up the intensity and the miles. So, this has been a good week in that I'm following the prescribed mesocycle plan of build three cutback one.

Wednesday 6.24.09
AM: core work
PM: 8 miles in 61:18
A slow day. Not much energy and couldn't get out of the rut of what I perceived to be 7:30-7:45 pace. But hey, it's a cutback week; I'm giving myself this easy day w/out guilt. Weather continues to be damp and dreary. A lot different than last year when many June days were nearing 100 degrees. Ended the workout with stretch, stick, ice.

Thursday 6.25.09
AM: 6.25 miles in 45:04
This is the day of the week where I most feel the cutback week. Normally, I would do a hard double digit run on a Thursday, but today I went for a shade over 6. My body wanted more, even though I was running with about 12-13 hours of recovery as opposed to the 23 I'm accustomed to. That just shows how slowly I ran yesterday.

Friday 6.26.09
PM: lifting routine at YMCA
Today was the second leg of our travelling adventure to PA. Stopped at Aunt Nancy's house last night for some good pizza and a good time. Her backyard is a wildlife sanctuary. Highlights include seeing turkey, deer, and many species of birds. My personal favorite was the American Goldfinch. Now, that's a good lookin' bird. We wrapped up the night learning that Michael Jackson died. We all grew up with him, and it was a collective quasi loss of innocence for our generation to witness his often outlandish behavior. He was a unique cat. Not often do you see a person cross over in terms of race and gender....We made it to PA, and I made it to the gym. Very glad I was able to sneak this workout in b/c it ended up being a good one.

Tuesday, June 23, 2009

Bombs Away

Friend at work told me today that this has been the rainiest June on record in the last 100 years. I believe it. Decided to beat the rain by working out indoors the last two days: once on a treadmill and once in a pool. In both circumstances, I still managed to get waterlogged.

Tuesday 6.23.09
AM: pool workout
Swam a mile in the pool this morning. I'm feeling good when I'm in the pool (minus the first ten laps), but once I'm out of it, my nose won't stop running. I'm wondering if the Y has altered the chemicals in the pool. I must be allergic to something b/c my nose is a faucet.

Monday 6.22.09
AM: core work
PM: 10.3 miles in 67:45
Hard getting up for the core work. Struggled through the pushups and planks and abs. The leg stuff was okay.
Great run on the treadmill. I popped Fight Club in the DVD player and that helped the time pass. Here's what I did on the t'mill:

warmup: ~3.5 miles
pickups: 3 x 7 minutes: progress from 6:00 pace to ~5:27 pace for first 5 minutes and hold for the last 2 minutes
cooldown: ~2 miles

I felt really strong on the pickups and could've held the pace longer, but I didn't want to overstress the calf. It was one of those workouts where you actually feel yourself strengthening and getting back in shape. Doing this run on the 'mill was good b/c it kept me appropriately paced and controlled. The pace was where I wanted it for this stage in the game.

Took a break from FC and put on the Dirtbombs during the pickups. They put me in the zone and I just clicked them off. The Dirtbombs are an excellent hard workout band; I recommend them highly.

Sunday, June 21, 2009

This Week in Running: 6.15.09 to 6.21.09

Another good building week of running. That's four in a row. Next week will be a planned cut back week. This week saw the smallest increase in miles, which is fine, b/c I increased the pace on a couple of those runs. Highlights of the week were definitely Thursday and Saturday (see "Faster and Farther" entry if interested). Saturday went so well that I didn't even notice the bloody scratch I sustained on the trails. Have no idea when it could've happened.

Cuts and scrapes make runners look tough, don't you think? That's one difference between winter and summer running. Things like branches pawing at your lower limbs and scratching at them just don't happen in December and January.
On another note, had to retire my beloved 768's today. I've been running in them since November 15 (not everyday). I could feel the cushioning going in them the last couple of weeks and when I
introduced a new pair of sneakers this week, it reiterated that the 768's were done. They served me well. I'll have to go to the New Balance Factory Store sometime soon to pickup the 769's. I've been running in this series ever since the 761. That's the last eight years. New Balance keeps putting out good products year after year and I'll continue to support that company until they stop doing so. Happy retirement 768's.
Sunday 6.21.09
AM: core work and 7.25 miles in 52:36
Not cold at all but a misty rain permeated today's run. The calf felt good the day after the 17 miler. A good sign. Continuing the normal routine of stretch, stick, ice post run. Have been adding another thirty minute contrast treatment on the calf before bed. Maybe that's contributing too its progress.
Numbers for the Week
55 miles in 5 runs
4 core workouts
1 lifting routine
1 pool workout
1 snake sighting
1 pair of retired sneakers

Saturday, June 20, 2009

Faster & Farther

Last three days have been three good ones. Thursday I paced it down to sub-6, and the calf reacted well during it. A little sore on the next run, but nothing to be overly concerned about at this time. Saturday made for another good run, covering the most miles I have in a single run since March 1. So, in the last two runs I went as fast as I have since February and as far as I have since March. I'll take it. The calf is getting better; I feel like I'm turning the corner (no jinx).

Thursday 6.18.09
AM: core work
PM: 11.5 miles in 76:00

As is usually my case, I started off slow: warming up the calf. I was around 7:00 pace for the second mile and 6:40 for the third. At that point, I felt like this was going to be a good day. Rain fell steadily, which helped my demeanor. When you're feeling good, you feel extra good running in the rain. Thought about the t'mill for a second, so glad I didn't do it. After 3 miles, I was running hard through the trails of WHS all the way to 1A and back. Couldn't get any splits in there, but I the pace was a hard, controlled steady. Back on the roads for the last three miles and I picked it up a bit. I ended in 6:03, 6:08, 5:53. Real happy to go sub 6 on the last one as I was feeling good. Would've been dejected if it was something like 6:20. In another mesocycle or two I'd like my last tercet to be circa 5:40.

Friday 6.19.09
AM: lifting routine

The normal sequence at the YMCA. It's motivational to see a dozen people at the gym pre 05:30 working out alongside you.

Saturday 6.20.09

Best wishes to everyone running up that little speed bump known as Mt. Washington!

AM: 17 miles in 2:02.36

First run over two hours in a long time. Exceeded my goal today. Wanted to do 16, so I'm up one. Felt pretty good for the most part. Early on my body felt ready to go and prepared for this run so I went with it. Much of the run was on trail: Rocky Woods and Adams Farm. Because of this, it was hard to get splits. The ones I did get were all between 6:50 and 7:00. My pace was in-and-out on the trails, but I never "fell asleep" for a 7:45er. I'm content with this run; however, during it I realized that I need to run my long days at a fasterpace than I currently do them. It's something to work on.


J-man and Spaghetti

KJ has been busy the last couple of days: a fourth date with her man-friend and a spaghetti feast for the ages...in fact she's still in a food/milk coma and that was three days ago!

To check out her latest forays in men and food click on her link to see her photodiary (Kerin12).

Wednesday, June 17, 2009

New Sneakers

Broke in a pair of New Balance 1062's on today's run. I was a fan of the 1061 and figured I'd give its progeny a try. Felt good. Lots of spring in the step. It's fun going for a run in brand new shoes.

Wednesday 6.17.09
AM: core work
PM: 9 miles in 66:06
Hardest part of the run was getting out the door. I'm glad I got out the door, though, because it was a 66 minute respite from blowing my nose. Don't know if it's allergies or not; I'm thinking/hoping that's all it is. Run was easy-paced. Hope to go harder tomorrow.

Baseball Allegiance



Kerin is torn: "Do I become a Sox fan or a Phillies fan or both? I know they both recently won a world series and share the same team colors, but who do I choose? I've been going back and forth ever since they played each other this weekend."
You can help KJ make this very difficult decision by voting on the web poll to your right. Which ever team gets the most votes, she'll give her utmost allegiance.
The little baseball fan has lots of new pictures on her link. 55 more! The album is entitled "12 weeks." Check them out if you'd like. You'll see lots of baseball images.

Tuesday, June 16, 2009

Getting There

The last two days have been pretty good. Here they are:

Tuesday 6.16.09
AM: Doctor's visit
PM: pool workout
Received a good diagnosis from Mika, the chiropractor, today. He said that my left calf is progressing nicely and that I should continue to increase pace and distance. He also said today that he feels that speed intervals lead to the calf knot, not mileage. He feels that adding on miles shouldn't be a problem. He cautioned me just to be careful on the track. Will do.

In the pm, swam about 1250 yards and aqua-jogged as well. Finished this cross-training day with work on the foam roller and some stretching.

Monday 6.15.09
AM: core work
PM: 10.25 miles in 70:14
Nice running weather. I started off nice and easy and once I arrived at Bird Park I started the first of two controlled pickups. The first one lasted 14 minutes and the second 12 minutes. The run got faster as the time clicked by. I ended my last mile a shade of 6:10. Ideally, I'd like to be sub 6 on a run of this nature, but considering where I am in my training, I'll take it. Felt good to find a groove. This was a run from which to build.

Sunday, June 14, 2009

This Week in Running 6.8.09 to 6.14.09

The building phase continues and the calf is feeling better. Overall, it was a good week. I'm still doing extra ice sessions w/ the calf, but I may be ready to stop that soon. I have a doctor's appt. on Tuesday and will wait to see what he thinks. As for mileage, I topped over 50 for the first time since late Feb./early March. Much of the recent running literature says don't base progress on miles, but I find it hard not to; the current running culture from the setup of running logs to the conversations we have w/ each other all revolve around weekly mileage (it seems). Admit it, you size a fellow runner up when you ask him how many miles he does a week.

Here's how the end of the week shaped up:

Friday 6.12.09
AM: lifting routine
Hit the gym before work so I could mow the lawn in the afternoon. Two minutes after I got home from work, the sky darkened and the downpours began. Lawn did not get cut. Oh well. I could've slept for an extra hour, but what does sleep matter when you have a newborn? (She's actually been very good lately: sleeping through the night). Weekly YMCA weigh-in tells me I'm five lbs. heavier than I'd like to be. This could be muscle from the increased core work. The perfect pushup apparatus is addicting.

Saturday 6.13.09
AM: core work and 15.5 miles in 1:49.33.
I wanted this run to be 16, but didn't have the patience to run circles around my neighborhood for three and half minutes. I jogged over to Rocky Woods and did some trails in there. It's beautiful there. Almost stepped on a snake. That's a way to incorporate some mid-run A-skips into the workout. Felt good for the whole run. A tad tired, but muscularly I felt healthy. A good sign.

Sunday 6.14.09
AM: 7.25 miles in 53:39
Pouring rain early in the am so I got out later than I intended. Everything was wet at Adams Farm, which can be a good thing b/c the trails were super-springy. Took it easy as a recovery day, and my body felt pretty good. Later in the day, I was doing yard work and saw another snake. That's three for the week.

The Numbers
53 1/2 miles in 5 runs
5 core sessions
1700 yds swimming (1 session)
1 lifting session
3 snake sightings (a one week record)

Thursday, June 11, 2009

An Old Route

On Wednesday, my friend Rich and I ran an old route that we used to do regularly. We couldn't remember our old times, but I when I got home I looked them up. For comparison, I listed a few.

These are the last two days:

Thursday 6.11.09
AM: core work
PM: 10 miles in 73:05
GI trouble. I wanted to do a serious negative split on this run, but about thirty-five minutes into it my stomach started gurgling. Big time rumbling and grumbling. Pace slowed wickedly and every time I tried to make it honest, the gurgling exacerbated. I crawled home at around 7:30 pace. Turns out the first half was much faster than the second: the inverse of my goal. Don't know why the GI hit me the way it did. Last night's dinner featured a soy-based protein in lieu of an animal-based one. That's given me trouble before, but usually when I've only had 10 hours to digest. This time it was more like 20. Who knows?

Wednesday 6.10.09
AM: core work
PM: 10.5 miles in 74:34
Great run with my buddy Rich as we did an old course we hadn't done in ages: from Adams Farm to the 27 Bridge. It was nice to run and converse and the miles flew by. Made it to the halfway mark in 37:11 so the split was as close to even as you can get given the terrain. Parts of it can get rocky and slow. After the run, we were curious about past performances on this route so I looked in my old logs to see if I could find some. Here's a small sample:

8.13.2003 - 81:52
7.30.2003 - 78:46
7.9.2003 - 78:12
6.25.2003 - 79:53
6.8.2003 - 80:40

We also did many variations of this course, but overall it looks like we are getting faster as we get older. The pace felt faster from the get-go. I think Rich and I both felt a little guilty for "walking" through our run together last week. We made a tacit pact that we weren't going to dog this one. We didn't. It was a good day. Finished off with stretching, sticking, icing, and watching the Sox defeat the Yanks.

Tuesday, June 9, 2009

Snake on a Stump

As I was running on Monday, I looked over to my left and saw a little garter snake sunning itself on an old tree stump. You know the weather has turned when you see all kinds of animals on your run. Funny thing was I was thinking about Mowgli and how I want to read The Jungle Book by Rudyard Kipling, who by the way penned the famous poem "If." I just finished reading The Story of Edgar Sawtelle, a massive tome of a novel, and it makes many allusions to TJB.

Monday's run was great. Maybe it was seeing the snake that made me run at a hard effort. Details below.

Tuesday 6.9.08
AM: core work
PM: pool workout: drills and 1700 yards swimming (noncontinuous)
The drills came between sets of 300-400-400-400-200. For drills I alternated between kickboard and leg buoy. Finished with the foam roller and stretching.

Monday 6.8.09
AM: core work
PM: 10.5 miles in 69:57
This was at least 10.5, but hard to tell as most of it was on the trails of Adams Farm. Felt good prerun and had the feeling since lunchtime that my body was ready to kick it up a notch. The beginnings of my runs have been quite slow, but today was faster. I could feel it in my left calf a little bit, but the tightness dissipated after ten or fifteen minutes. Pace probably made its way to low 6:00s with the second half being faster than the first. Stretch, stick, ice to finish the workout. Ice/heat/ice/heat on calf at knot spot and insertion point behind knee before bed.

Sunday, June 7, 2009

This Week in Running 6.1.09 to 6.7.09

The one word that sums up this week in running is tired. Getting out of the door was by far the hardest part of the run during the work week. The weekend it wasn't so much of a problem. The thing that finally helped me break out of the doldrums was Thursday's progression run. I ran at a steady cruise pace for a good 33 minutes or so and that woke me up and springboarded me into a good weekend where I ran a solid 14 on Saturday. Although it was a tired week, it was a healthy week. Left calf responded well to the increased pace and mileage. Hopefully I can continue to build in this upcoming week.

Here's what I did today:

Sunday 6.7.09
AM: core work and 7 miles in 53:00
Hit the Stonehill fields and trails today. Such a beautiful place to run. However, Stonehill keeps expanding which leads to a decrease in the trails. It, however, was still a peaceful and zennish run.

Numbers for the week:
49 1/2 miles in 5 runs
5 core workouts
1 lifting sequence
1 mile swimming

KJ's Day Trip

It's Sunday and that means more pictures of the mighty might. Here are two new pics from her latest adventure--a trip to her grandparents' house for the day. The first photo she's on her way there and the second photo she's on her way home. I guess the ole g'parents tired her out!

We're up to Kerin11 if you want to check out her latest web album. This album has the most smiles yet. KJ says, "Have a good week!"

Saturday, June 6, 2009

Fear Defined

Below is an excerpt from an incredible novel entitled Life of Pi by Yann Martel. One sentence synopsis: a boy, Pi, finds himself trapped on a lifeboat with a bengal tiger. I suggest you pick it up for some summertime beach reading. This passage comes from Chapter 56.




"I must say a word about fear. It is life's only true opponent. Only fear can defeat life. It is a clever, treacherous adversary, how well I know. It has no decency, respects no law or convention, shows no mercy. It goes for your weakest spot, which it finds with unerring ease. It begins in your mind, always. One moment you are feeling calm, self-possessed, happy. Then fear, disguised in the garb of mild-mannered doubt, slips into your mind like a spy. Doubt meets disbelief and disbelief tries to push it out. But disbelief is a poorly armed foot soldier. Doubt does away with it with little trouble. You become anxious. Reason comes to do battle for you. You are reassured. Reason is fully equipped with the latest weapons technology. But, to your amazement, despite superior tactics and a number of undeniable victories, reason is laid low. You feel yourself weakening, wavering. Your anxiety becomes dread.

Fear next turns fully to your body, which is already aware that something terribly wrong is going on. Already your lungs have flown away like a bird and your guts have slithered away like a snake. Now your tongue drops dead like an oppossum, while your jaw begins to gallop on the spot. Your ears go deaf. Your muscles begin to shiver as if they had malaria and your knees to shake as though they were dancing. Your heart strains too hard, while your sphincter relaxes too much. And so with the rest of your body. Every part of you, in the manner most suited to it, falls apart. Only your eyes work well. They always pay proper attention to fear.

Quickly you make rash decisions. You dismiss your last allies: hope and trust. There, you've defeated yourself. Fear, which is but an impression, has triumphed over you.

The matter is difficult to put into words. For fear, real fear, such s shakes you to your foundation, such as you fell when you are brought face to face with your moral end, nestles in your memory like a gangrene: it seeks to rot everything, even the words with which to speak to it. So you must fight hard to express it. You must fight hard to shine the light of words upon it. Because if you don't, if your fear becomes a wordless darkness that you avoid, perhaps even manage to forget, you open yourself to further attacks of fear because you never truly fought the opponent who defeated you."


The thought in posting this is that some runners would be able to relate to this definition of fear, and as a result, master it and become better runners b/c of it.


Here are my last two days:
Friday 6.5.09
PM: lifting routine
The regular YMCA lifting workout. Am wondering if it is worth it to spend time on chest and shoulders and biceps. Is this helping or hurting my running. I've probably put on four or five pounds of muscle since early winter.

Saturday 6.6.09
AM: core work & 14 miles in 99:12
Happy with the run. No calf issues to speak of, but sometimes you feel it the next day. Hopefully I won't. As usual I started out slowly (first three = 7:42, 7:08, 7:02), but ended stronger (last three = 6:41, 6:48, 6:33). Was happy to see that I'm not dragging my butt to the finish line of these runs. My confidence is building as is my base. I'm getting anxious to race, but I know I'll get whipped pretty good if I do. Maybe in another mesocycle or so. Finished the run with stretching, sticking, icing (as always).

Thursday, June 4, 2009

I Hope You Enjoyed National Running Day

NRD has come and gone. I meant to post on the actual day, June 3, but things just got away from me a little bit. I did, however, manage a run with my good friend Rich. Good news was we ran for an hour; bad news was me ran slowly.

The last few days recapped:

Thursday 6.4.09
AM: core work
PM: 10 miles in 67:28
Progression run. First real one since the calf setback. It went rather well. Something from which to build. Hardest part of this run proved to be getting out the door. Could've easily skipped it in lieu of a nap. Have been dead tired all week. Anyway, I started really slowly but worked my way down to around or under 6:20. Not exactly setting the world on fire, but baby steps.

Wednesday 6.3.09
AM: core work
PM: 9.5 miles in 69:11.
To celebrate National Running Day, I went over to Bird Park to run with my friend Rich. It was good to see him after the long winter. Hopefully we'll run together a bit more this summer and get faster b/c we were crawling...and I didn't feel like I could go much faster.

Tuesday 6.2.09
AM: pool workout
PM: just the bosu ball
Swam 1650 yards, otherwise known as a swimmer's mile. I did it w/out stopping. That's a first. It's been a goal of mine for sometime now, so it was good to achieve it. The swim exhausted me for the rest of the day and the day after that and the day after that.

Monday, June 1, 2009

Wednesday is National Running Day

June 3 is National Running Day, so go out and celebrate with a friend for a few miles. Have fun.

You can also celebrate National Running Day by deciding where Ryan Hall runs his next marathon: either Chicago or New York. Word from the rumor mill has it that if you tweet Hall @ryanhall3 with either the word "Chicago" or "New York," your vote will count. Sorry, not sure when voting ends.

What I did today is not a Ryan Hall workout.
AM: core work
PM: 9 miles in 67:18.
Another easy day that started off slower and got to just above 7 min pace. Still babying the calf as this was the third consecutive run in a row. Things seem to be going pretty well. I did 6 last Monday, so to do 9 today is a step in the right direction. Finished the run with stretching, icing, sticking.

Don't forget to run on Wednesday.