Running with the Dog - Dog 1, Person 0 (read this one, there's pictures and it's kind of funny)

fart·lek (färtlk)
n.
1. An athletic training technique, used especially in running, in which periods of intense effort alternate with periods of less strenuous effort in a continuous workout.

2. Grabel's definition: An athletic technique where you bring your insane street dog on your run; you mix periods of ez running with periods of intense effort as the dog lunges at squirrels, baby strollers, other dogs and various inanimate objects throughout the park

Obviously the above isn't quite real but I was reminded of this running technique as I ran (or something like it) with my crazy but lovable dog this afternoon. Here's a picture of her in more calm moments

Anyway, with the beautiful day outside today and a swap of an easy run at 12:25 replacing my long run day I thought, what a great day to run with my dog. Now, I've run with Sabrina (her name) before and it's always pretty much like this. But it always starts with me having this idyllic vision of "Running With Your Dog" that I hear other runners referencing. You get this picture of the runner and dog in motion together, enjoying each others company - at peace, happy, in sync. My experience isn't quite like this.

There typical pattern goes something like this:
First two miles: Sabrina is pulling from the start; she wants to do a 9 minute mile while I just want to keep to my pace. She's lunging at squirrels on the street, practically ready to head up a tree after them..
The next two miles: it starts to even out and now I'm actually ahead of her. Now I'm more at my tempo pace around 10 or 11 and she's starting to slog along. But she still has the energy to go after anything out there with fur.
The last two miles: I feel like I'm implementing cruel and unusual punishment. Despite stopping for a bit of water along the way, she's panting and laboring and using any opportunity to stop, sniff and rest. OK, perhaps more water would have helped but I'm letting her stop pretty often.

Well, maybe the next time will be the charm? Then I came inside, got my other dog, Emerson who is 10. Here the challenge isn't getting him to slow down, it's actually getting him to move. But I always take him out by ourselves after running with Sabrina so he feels like he's getting equal attention. It's a great cool down after a frenetic run with the other. Here's a pic of our handsome senior dog:

Finally, an easy Seinfeld to link to this story of dog joy, a few clips from "The Dog"

http://www.dailymotion.com/video/x1mexx_seinfeld-the-dog_shortfilms

this was that day I was talking about...

I was blogging on another site where we've used this 110 day thing as a challenge. And I'm happy to say that three other people picked up on it and are doing it. I mentioned to them that this becomes habit forming in a good way to the point where one day, one of two things will happen. First, you'll get up and say I just don't feel like running today. Or your day/life/everything will get in the way, it will be 9:45 PM and you still won't have done your run. You'll think to yourself "I could just skip it today- no one would care, I won't gain back the weight, etc., excuse, etc. excuse". And then, magically, you'll figure out a way to do that run. Because you don't want to break the streak. Because even if you posted it but didn't do it YOU would know.

Well that was me today. Somewhat unintentionally, I ended up running 18 miles yesterday broken up between a light morning run and deciding to do my long run in the PM to take advantage of the nice weather. So by the end of the day, I felt glad to have done it but I was hurting. I also woke up this morning not feeling much better thinking to myself, I just don't want to do this today. Well, at 11:45, I had to be out of the house by 12:30, I got on the treadmill in the stuff I was wearing, set the time to 20 and actually got in two solid miles with some decent inclines but I have to say that so far, today was the closest I came to just NOT doing it. But I did

Would someone join this - just maybe? Day 34

Ok - I know this isn't the most fascinating thing in the world. In fact I was reading this book called CauseWired and it provides some crazy ridiculous number the amount of blogs out there. So I realize that you have many to choose from. But hey I'm trying to keep it interesting with the pithy writing (didn't you notice?)and humorous Seinfeld references. What more do you need? In fact, you could join and tell me what else you need that would make it all the more intriguing to stick with it for another 76 days (or thereabouts). Blogging is supposed to represent today's feedback loop - so feedback...

Anyway, enough of the begging. It's embarrassing.. I know. I did run today and kept it light. I am proud to say that for once I'm really keeping to the prescribed run suggestions and focusing on ez runs for distance and inserting speedwork where suggested. This is a huge departure as I'm usually too eager to ramp up the speed because intuitively, we hate to see a miles done at slower paces but I'm trying to become a believer in building a distance base and adding pace in short bursts. Essentially that's what we're working with for Teens Run Yonkers so I'm practicing what I preach.

Speaking of bursts of speed, let's make today's special Seinfeld moment that once in a lifetime race where Jerry "beats" Duncan Meyer in that race. The one where after he vows never to race again - until he encounters his old nemesis while dating Lois. Definitely a favorite:

http://www.youtube.com/watch?v=bItwY_0QcDs

just a quick one

just a quick one today as I'm time crunched - did 45 minutes worth of speedwork drills which left me nice and beat. that was on top of yesterdy's end of day intervals. ended up with a total of 4.20 miles at an avg. pace of around 10:45

It's 32 days - and top of the muffin to you

Over the past couple of days, I'd alluded to the fact that I wasn't sure whether I was at 30, 31, etc. days continually. So I checked my log and today makes day #32. We're getting there...
Anyway, today I'm splitting 8 miles between my own training and work with the kids at Yonkers High. Feeling much better about using the treadmill at a tool and a resource as opposed to just a lazy and easy way to clock miles. Today (and yesterday) really focused on solid long-run pacing at lower speeds. It truly is a discipline to slow down and allow the legs that breathing room. It's intuitively easier (sort of) to push yourself to be faster and faster every day. But I think when you're trying to do something more sustainable - like running every day for 110 days- slow and steady will win it in the end and keep the wear and tear to a minimum. Did change it up a bit today by putting 2 miles of tempo pace in the middle of my five miler - but then went right back to the long run pace.

And in Seinfeld land, I'd had a craving for a true diner muffin for the last couple of days and was happy to satisfy my craving at the diner downstairs from my office. So, in honor of all great (and less great) muffins out there, a clip from "Top of the Muffin to You"

http://www.evtv1.com/player.aspx?itemnum=8123

7 miles at recommended pace

So now that I'm committed to doing the Miami Marathon on 1/29, I have a true Runners's World Coach Recommended Schedule. And for once, I will be following it pretty close to the letter. One of the biggest challenges I've always had is doing the lighter longer runs i.e. a 7 or 8 miler at the much slower paces that they recommend. The reality is that builds cardio strength and allows for some healing against the (somewhat) strain of going at more aggressive paces. So, especially with this 110 Day approach, I think it will pay off in both a better marathon and ability to complete the 110 days (I think I'm at 31 or 32 - will count and calculate tomorrow). So, did my first 7 miler today at 12:20.

The other thing I may have to do -and I've seen this recommended is some split mileage days. Now that I'm working with the Yonkers High School runners and hopefully others, I'll be doing runs in the PM. I'll probably be covering whatever the difference in suggested mileage is in the morning. For example, tomorrow, I'm supposed to do another 7 at 12:20 - since I'm doing 3 with the students, I'll run 4 in the morning. That kind of thing.

So since this is the day of celebrating the New Year even though it's the 2nd - and I didn't do a Seinfeld post yesterday, here's a classic New Year's related clip - remember, the Newmanium and the Krommenium?....


http://www.youtube.com/watch?v=TP_Qr9Oiw04&feature=related

Happy New Year 2012

Hope everyone had a great and safe new years eve. More importantly, wishes to everyone for a safe and prosperous 2012.

Started off my new year right and smart-taking it easy after a longer run yesterday. Just did 2 miles on the tmill to make it day 30 (I think). The streak continues and now going to e joy the day with family. Hope you're doing something fun