Skipped the turkey trot

Thurs, 11/28/24-.Turkey Day. Skipped the turkey trot. Jogged 55M (4:40) to the fitness center. Stretched, did a few drills, and lifted. Ran .55M (4:20) back home. 

just yet

Wed, 11/27/24-At 11:30am, I tried my luck at 6x200 with a 2:00 rest between efforts. Although my knee, the back of my knee, and my left hamstring were tender, I did okay. I posted 34-low, 34-low, 34-low in flats. Put on some spikes. I then hit 33-high, 32-high, and 33-low. No speed in these legs just yet.

30th

Tues, 11/26/24-30th Wedding Anniversary!

I ran 2.52 miles (21:00) to the fitness center, stretched and lifted some weights, and then ran another 1.00 miles (7:55) home.

Mon, 11/25/24-4.5M (35:25)

sleeting a bit.

Sat, November 23, 2024-took off

Fri, November 22, 2024-With it sleeting a bit, I sluggishly ran 6.1M in 48:20. 

Simply 4

Thurs, 11/21/24-Simply 4M

3.48M (27:35), lifted, .52M route (4:10) back home. 

Overcoming the Wall: Lessons from After the Fall for Runners

Wed, 11/20/24-7M (55:00). 

I walked into a pre-kindergarten classroom the other day, and the teacher gave an endorsement of a book she had just read to the children. She handed it to me and said I should buy it. I read it on the spot and then went home and did just that—I bought it. 

Remember Humpty Dumpty? What happens to him after his infamous fall? Dan Santat’s After the Fall: How Humpty Dumpty Got Back Up Again offers a poignant and inspiring answer. This beautifully illustrated picture book reimagines the classic nursery rhyme as a story of resilience, courage, and transformation.

As runners, we all hit the proverbial wall—whether struggling through the last 100 meters of a 400-meter dash or bouncing back from an injury. Dan Santat’s After the Fall: How Humpty Dumpty Got Back Up Again offers a fresh perspective on approaching these challenges with resilience and courage.

In the story, Humpty Dumpty’s fall isn’t the end—it’s the beginning of his journey to rebuild. Fear holds him back, but he confronts his struggles step by step. For runners, this mirrors the journey of pushing through setbacks, whether it’s the fear of re-injury, the frustration of lost fitness, or the daunting task of tackling new goals.

The key takeaway? Recovery and growth aren’t about returning to who we were before the fall—they’re about transforming into something stronger. Like Humpty, we grow with each small victory, whether it’s lacing up after a tough race, embracing cross-training, or running that first pain-free mile.

The story’s ultimate twist—Humpty’s transformation into a bird—is a powerful metaphor for runners. The challenges we face and the fears we conquer often unlock something unexpected: freedom, strength, and a new perspective on what we can achieve.

Santat’s heartfelt narrative and stunning illustrations make After the Fall more than just a children’s book—it’s a universal tale about overcoming life’s challenges and discovering unexpected strength. It’s a perfect read for anyone—child or adult—navigating their own journey of recovery and resilience.

This inspiring story reminds us all: sometimes, the hardest climbs lead to the greatest transformations. So, next time you feel like you’ve hit a wall, remember: every climb, every step forward, brings you closer to soaring.

Santat, Dan. After the Fall: How Humpty Dumpty Got Back Up Again. Roaring Brook Press, 2017.
Adapted into "Overcoming the Wall: Lessons from After the Fall for Runners" with assistance from OpenAI’s ChatGPT, November 20, 2024.

a work assignment!

Tues, 11/19/24-Had to take off the morning in order to complete a work assignment!

feels better, though.

Potential workouts for next Sunday...

-Pick-up reps: 8x400 (#s1,3,4,6,7 in current mile race pace; #s 2,5,8 in 800m date race pace; 3 min rest). Faster 400s in 70; slower ones in 78.)

-Sit 'n kick reps: 5 x (400 in 800m current race pace, 2-min rest, 200 in 600m current race pace, followed by a 1200m jog in 9:00). 400 in 70; 200 in 34

Mon, 11/18/24- Running behind, I managed only 6.2M (49:15; 7:57/M pace). My stomach feels better, though.  

lo and behold

Sun, 11/17/24. Even though I had considered doing 300s, I had no definitive plans. But, lo and behold, the distance crew had 300s on the mind! This was not the first time they chose a workout I had thought about doing. It won't be the last, either. I got a bit of a late start, missing the entire first set of five. I hopped into the second set and managed 61, 60, 61, 59, and 60. We walked about 90 sec between efforts and took about 3:00 between sets. My second set, Keith's third, came in at 59, 58, 57, 56, 54. Keith managed 15 (!), Federico got in 12 or 13, and Allison and Bob did about 10 or 11. I did 10. I finished up the workout by doing the final 100m or Andrew's 250m 400m-race pace run. It felt pretty good.

Sat, 11/16/24-Drove to the Delaware Raritan Canal trail, my familiar if well-worn site when I'm in NJ. What a lovely day! I did a simple 4.25M (2.12M out and 2.12M back). I hit the turnaround point at 17:00, and I managed 16:00 en route to my car. Out...8:01/M pace; back...7:33/M pace. Total: 7:47/M pace.

My stomach is still queasy!

Fri, 11/15/24-took off; got in late after the Eagles-Commanders game at the Linc. My stomach is still queasy anyway!

Thurs, 11/14/24-Running behind, I managed only 6.2M (49:30). My stomach is still queasy anyway.

Wed, 11/13/24-My stomach is still queasy.

Tues, 11/12/24-Took the running day and the workday off! Stomach virus. I did not get much sleep at all last night...after bouts of vomiting earlier in the evening.

Italian Stallion

Mon, 11/11/24-slept in and took off.

Sun, 11/10/24-Tempted but not bitten! I wanted to take off most of today on account of yesterday's half-marathon. Today I joined the crew, stretching and hopping into only a few runs on the track. A large group decided on 8x400 with 60' rest and a 400 job after the 4th effort. The pace was 95 sec for the first four and 92 for the second four. I ran #s5,7, and 8...in 91, 91, 83. Andrew, Chuck, and a new guy (I'm blanking on his name, but he lives on Bucks Co. and is originally from Milan, Italy) decided to do 4x200 with 60 sec rest in 38. Their efforts were faster than the stated pace, though. I hopped into the 3rd and 4th one. I ran 36 and 35.

Sat, 11/9/24-Rocky Run...Italian Stallion. I woke up at 5am to get myself together for what would be a half-marathon. I left closer to 5:30, navigated my way through cordoned-off roads, and parked in Fairmount Park, not too far north of the start of Boathouse Row. After walking beyond the Museum of Art, I picked up my packet and soon began my warmup with my backpack in tow. I eventually checked my bag, removed a layer of clothing, and made my way to the start line. I was in Carousel A. The 5K was up first. I thought to run the 5K in a 6:00-6:10 pace, for a sub-19:00 performance. On account of a slow first mile (6:25), I ran a disappointing 19:45 (3.13M-Garmin). This earned me 79th/13,834.

I set my sights on the 10M. I figured I would jog this at my training pace (8:00/mile) and run 1:20 (80 min). Turns out my body wanted to move more quickly. I covered the course (10.08M) in 75 min (1:15:23). This got me 262nd out of 8,262. The combined half-marathon performance: 1:35:13, 104th overall for the Italian Stallion.

Fri, 11/8/24-took off

I wonder what that figure means!

Thurs, 11/7/24-Continued my taper for the Rocky Run this Saturday. Looping two+ times around Springfield, Cherokee, St. Martins, and W. Moreland and then heading to campus, I did an easy 2.8M (23:10), followed by some stretching in the fitness center, then 1.2M (9:19) en route to Jennings. 

Wed, 11/6/24-Running in the aftermath, I cut my run to just five miles in 39:39. I wonder what that figure means!

Tues, 11/5/24-Running with a bit of anxiety and speculation, I ran to the fitness center (3.8M in 30:10). I then managed a brief lifting session. I trotted back home (1.2M in 9:10).

uptick in my pace

Monday, 11/4/24-Since daylight savings time came into effect a couple of days ago, I was able to run my route in near daylight! That could be what accounted for the uptick in my pace over 7M (54:30).

musings and volunteer work

Sun, 11/3/24-still at Swarthmore. Made my way to the track just before 7am for a solo session. On tap? 5x1000 at a target pace of 3:55, with a 2:00 rest period. The workout, as written, called for 5-6 x1000, but I had time for just five.

Actuals: 4:00 (3:15), 3:52 (3:08), 3:54 (3:09), 3:50 (3:04), 3:44 (3:00).

When I review my efforts from just two years ago, the pace I hit today was rather modest. However, I averaged more than 10 seconds faster per effort when I ran with Keith on this day in 2022.

Sat, 11/2/24-took off; musings and volunteer work at Swarthmore--Garnet Weekend, Council on Presidential Initiatives; SBAN

Fri, 11/1/24-7M (55:10)

Thurs, 10/31/24-3.8+ (30:45) en route to the fitness center; short lifting session; 1.2M (9:15)