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time to rest


new york city in 7 weeks

Been knocked out the past couple of days, a combination of fatigue and the heat.  The past couple of weeks of training culminating with last Saturday’s half and subsequent workouts in this current heat wave we’re having along with a busy week at work did me in.  The sore throat was a sign I needed to recover a little, and that’s what I’m doing.  Will play it ear the next couple of days in hopes of being ready for Sunday’s XC race.  A good dress rehearsal for taper time.




12 mile recovery run, yesterday morning, with the Saturday morning group on another hot humid day.  Recovering from Friday night’s race as well as from the post-race party, thus limited beer consumption afterwards.

10 miles this evening.  Even with the weather cooling off a bit, felt tired.  Maybe the effects of the heat of the previous week plus Friday’s race.

Now packing up for a road trip.  Taking the bus to Philadelphia to visit friends and my Alma Mater for a few days.  Haven’t been to Philly in years, looking forward to running on some favorite routes and visiting my favorite cheese steak joints, Jim’s and Abner’s.  Then the train up to New York to see my son and celebrate his 21st birthday. See you on the roads!

very good friday


Like much of the eastern U.S., the weather’s been brutally hot and humid around here in western NY.  Too hot and tired, took yesterday off ahead of tonight’s big 4 mile race. Was really worried about today’s race conditions, but a passing thunderstorm and the clouds eased the heat a bit.   But the humidity was still there for the 39th Annual Subaru 4 mile Chase. Didn’t feel great for most of the race and beforehand, but managed a time of 22:51, for a 29th overall, 5th master, and 1st in the 50-54 AG.  Very happy considering the high level of international/national competition and the conditions. 12 miles total including warm up/cool down. And as usual for the event, a fun after-party with a band, food, refreshments, and, of course, friends. A very good Friday, indeed!



After yesterday’s hard run, was looking for an easy recovery run to prep for Friday’s Subaru 4 Mile Race; but the heat wave arrived today.  The temps were in the 80’s, but the sun and the high dew point made the 8 mile run around the neighborhood an endurance event.  Just to make sure I didn’t burn myself out, resorted to some run/walk combination to save something for Friday. It’s supposed to be in the high 90’s and humid on Friday, yikes!  Today was just the appetizer.



Moved yesterday’s planned hard run to today.  Tired after a very busy day at work and the previous couple week’s of unrelenting running, needed Monday off.  

Yesterday’s rest provided marginal recovery, and today’s searing hot humid afternoon provided a cauldron for the hard 4 mile tempo run in the park.  The pace was around 6 to 6:30 minute/mile pace twice over the hilly 2 mile loop. The heat and pain were unrelenting. While the pace might not have been world class, the conditions gave me an excellent workout, maybe just what I need for the anticipated humid 90 degree 4 mile race on Friday.  

Added a couple of 200 yard sprints afterwards for good measure, 10 miles altogether.  A good one.

’tis the season


11 nice and slow miles of recovery in the park.  The effects of Thursday’s hard workout seem to be subsiding, the soreness in the legs diminishing, reflecting the easing of the running pace of the past couple days.  Today was a jog, and couldn’t nor wanted to go any faster, thus, hopefully, preparing for tomorrow’s hard workout before the humidity creeps back in this week and for the big 4 mile race I plan to run, around which it is customary to have uncomfortably muggy conditions.  Just like clock work, we will be getting the remnants of Barry this Friday.

good shoes


10 recovery miles in the park on another humid evening.  The cloud cover kept things relatively cool, though. I was tired, but the new running shoes helped get things going.  The right pair of shoes makes such a difference. They feel right and make things as easy as possible even on challenging days.  They remind you why you run.



12 recovery miles in the park on a much more comfortable day.  Overcast and drier with a breeze from a cool front coming in from the west, today would’ve been much easier for a hard run than yesterday and its hazy oppressive humidity; but Nietzsche said, ‘That which does not kill us, makes us stronger.’