Monthly Archives: August 2013

Congrats Dr. Maroof!!

Last Friday my partner in crime defended his PhD 🙂

Congratulations Dr. JP!

A number of immediate perks of doing this include –

a) Dressing up in fancy clothes and talking for an hour (or however long you damn well please) about what you’ve invested the last 6 years of your life on, to an audience that is obligated to pay attention and act like they sincerely give a shit…


b) Eating this for dinner…


c) Spending the evening with your friends on a swanky rooftop…


d) Having the biggest concern of your Saturday morning be whether your eggs benedict should come with salmon or crab cakes…


Now PhD defenses always make you feel pretty special, but you know you’re really cool when have these three attendees in your audience…




The one-and-only DFR (pictured) AND Wolfie!! (The Wolf = not pictured; rather, snoozing away in the kind-of-pictured green stroller.)

The one little catch of this  situation is that after the lovely post-defense weekend it’s balls to the wall in order to —

  1. Finish paper and thesis revisions,
  2. Pass off everything to the next generation,
  3. Pack up and ship or sell everything that has been accumulated at Club 321 over the last 4 years by the end of the month and
  4. Ship off to Berkeley, CA with a few suit cases of clothes and a Penny cat.

Not that any of this is so horrible or anything…kind of like how drinking out of a fire hose can’t be that bad… Having survived the last 6 years however, I’m sure everyone will be fine.

So, CONGRATULATIONS DR. JP and best of luck with that fire hose over the next 3 days.

Has anyone shipped a shit-load of books (or stuff in general) across the country recently? Any great insight on what the cheapest options are?

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Week 6

Mon 8/19 – rest

After last week, I wasn’t about to do a damn thing today.

Tues 8/20 – 9 mi / 87:45 min

Thank you 5 am inoculation time  for forcing me to get my 9 miles in before 7 am. The bad news is that I spent >50% of the run scared (of being hit by a car and/or the boogyman that lives in the dark woods) and sporting arm warmers (PSA, it’s only August New Jersey!!!). The good news is that I felt pretty good overall (however I was moving rather slowly it turns out).

I forgot to mention this in Week 5’s post (I’m just thankful that thing made it up at all…), but as of Sunday night I’ve been rekindling my relationship with compression. I wore my beloved ProCompression marathon compression socks to bed on Sunday, to bed on Monday and then for my run this morning. Oh how I’ve missed thee… I don’t know how, but I had forgotten just how wonderful compression is during and after long runs (read: before, during and after any runs). As the weekly mileage and the long run miles continue building these pretty little things will be a regular component of the wardrobe (and as the temperatures hang out around 60F… :-/)

Wed 8/21 – rest

Thurs 8/22 – rest

Fri 8/23 – cross – 3 hrs dancing at Brothers

Sat 8/24 – cross – 1 mile (hungover) walk

Sun 8/25 – rest

Total mileage = 9 miles :-/

Hmmmmmm … what exactly does Dr. Trot have to say for herself? It was an awesome weekend and to hell with the schedule for a few days?!?! Yup. That pretty much sums it up. I brought my running gear to MN and I honest to god, cross my heart, fully intended on running 4 on Friday, 7 on Saturday and 10 on Sunday. And then none of that even came close to happening. Oh well. I’m not going to try to make up the miles (well, maybe a little) and I’m not going to try to cram in extra work outs this week. Life will go on, all fitness is not lost and Dr. Trot will just hobble back onto where she ought to be on the training schedule and shut up about it…or at least with out too much complaining (i.e. there aren’t that many people out here that feel obligated to listen to my bitching yet)

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PHL:1, EWR: negative 9 gazillion (+ please help!)

So Dr. trot likes to think that she learns from most of her, however rare, less than genius decisions (I can image your surprise, but they do exist). Today has provided a particularly lovely example of this…

1. Decide when you “should” leave for the airport and then tack on an extra 2×30 min.
2. Print directions for the parking lot you plan to use, pull said directions up on GPS and then call said parking lot to confirm that they are in fact where aforementioned sources claim. (3 of 3 must match before proceeding.)
3. Do not, under any circumstances, go anywhere near Newark, NJ, much less the abyss known as EWR.
4. Instead, proceed to PHL for an on time (or at least well above 2 standard deviations from the mean) flight to MSP (or some other second class city if you must I suppose)
5. Wait until your ass is actually planted in your most comfortable seat and the aircraft has reached a cruising altitude before you start making claims about that being your current status
6. Fire up the MP3 player so you can curse, rather that Applause, your supposed bestie for releasing the most atrocious new single your buddy Rihanna can keep you company for the flight

And with that, my ass is firmly plated on a MSP-bound airplane for what should be a most exhausting exciting weekend back home. 🙂 I mean really, why wouldn’t one take the weekend of their partner in crime’s PhD defense and cram it full with a meeting with the former boss, a reunion of childhood friends and a wedding reception. Do the ~20 miles need to be included in that list too? I guess I just assumed that they were…well…just assumed…

As if the weekend isn’t going to be packed with enough action, I think/fear that the flight home actually be the icing on the cake. Why is this, you ask? Well, it’s because Pheona is moving to New Jersey! 🙂 Now I couldn’t be more excited to have my baby back “home” with me. (Until I buck up and at least get license plates, I think I can still use “home” instead of home. But, little Pheona has taken advantage of every possible previous opportunity to prove that she is an absolute terror when it comes to vehicle rides. As you’re assuming that I’m being dramatic/exaggerating/being a big baby, I’ll have you know that she has destroyed not one, but TWO (sorry Penny) soft-sided pet carriers and is diligently working to break down the hard sided dog carrier that she has since been chauffeured in.

The current plan of action is freshly trimmed nails, a kitty cat harness for going through security, a kitty cat dose of Benadryl (trial run tonight), and a stiff drink for mama once we are all aboard. For anyone with more experience than I with this sort if thing (that is experience > ZERO), HELP!!! Any suggestions, advise, recommended dos or do NOTs would be much much much appreciated.

And with that…please power down and stow all portable electronic devices…blablabla…and HELLO MINNEAPOLIS!! 🙂

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Week 5

So this is just a little late (see 8/18 entry and future Week 6 entries for explanation) but it’s the long story short of last week…

Mon 8/12 -13 mi / 127 min
Getting up and out of bed to start an experiment at 5 am is horrible a great way to motivate a morning run. It was cool and calm and beautiful out. And damn do I feel accomplished after getting a half marathon in before 8 am! Who needs to work for the rest of the day after that. Oh yeah…I do… :-/

Tues 8/13 – 3.9 mi / 36:40 min

I was quite worried after yesterday’s run that I’d hardly be able to put one foot in front of the other today, much less at a reasonable pace. Luckily my feeds were unfounded. I wasn’t exactly breaking any land speed records, but I felt good…legs and lungs. Coolish (high 70s) and calm

Wed 8/14 – rest

Thurs 8/15 – 9.4 mi / 86:17 min

A nice cool morning run (once I finally dragged my ass out of bed…and despite ending up on the highway for almost a mile (surprisingly NJ commuters do no appreciate this) long after I was too far out to turn around). While it is VERY annoying to not have ample lighting out on the country roads in the lovely Garden State, once the sun is up and cooperating they are really a beautiful place to run (minus aforementioned highway)

Fri 8/16 – rest (i.e. what was intended to be a very civilized Make Your Own Sushi Night)

Sat 8/17 – 14 mi / 136 min (11.25 road, 2.75 TM)

After what turned out to be one hell of a Make Your Own Sushi night / a shit load of gin drinking night at Dr. S’s, the morning 14 mile buddy run came no where close to happening. (Unless you count sleeping in until almost 11 when you set your alarm for 7:30 a 14 mile run…in which case I need to move to the universe that you live in!!) All was not lost however. In fact, Dr. Trot is quite proud of herself as she got in all 14 miles (solo) later in the day. Despite getting horribly lost (despite writing the detailed directions in sharpie on my arm…who knows…who the hell knows…)


it was a good run. It was long, but I really can’t seem surprised about that, can I? Getting out around 6 ment that I had 2 hrs of sunlight left (thank you NJ with your early setting sun and complete lack of freaking street lights) so I got just over 11 done on the road and then sucked it up and went in to finish up the remaining 2.75 on the TM. I was pleasantly surprised about how only mildly aweful this last part was. At least that’s what I keep telling myself…

Sun 8/18 – 7 mi / 66 min

I was quite worried about getting the legs to turn over (and then not losing my mind from boredom in the event that I did get going) after yesterday’s long run. But all went well! I was able to sneak the miles in during experiments in the afternoon. Cool (high 60s) and damp with a very short, light short shower.

Total mileage = 40.3

So this week was good. All of the workouts felt good: no new aches or pains and no worsening of the ones that are already here. Felt strong at the end of just about every run (this is big for Dr. Trot). Unfortunately Dr. Trot lied last week and did not find (much less engage in) her plan for strengthening her core, abs and/shoulder. Next week!

Now of ourse this weeks mileage was really way too high, but with the make up long run on Monday, the miles were at least spaced out as inch as possible by front and end loading. Fortunately, even with the excessive milage, I felt fresh at the beginning of each run and never really felt like I was running on empty by the end. Lucky? Denial? Both? That being said, I’d really like to keep the long run consistently on the weekends though in order to avoid this in the future. Good luck to me. (Likely to be explained in Week 6.)

Threads – running, skirts, shorty socks and Mizunos (Wave Creation 11s for the trails AND the Wave Elixer 6s) for the roads

And again, due to my delinquency…

Any favorite core exercises to share?

Any favorite stretches that make a huge difference for you?

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Food news

So I was hard at work today again (of course) and came across some wonderful food and running related info on Runners World that I can’t help but share…

First of all…

Eat This Now: Blueberries
In season June through August.
By Yishane Lee;
July 18, 2013


Good for You
Nothing beats a bowl of fresh blueberries for flavor and juicy sweetness. These tiny fruits are nutritional powerhouses, delivering one of nature’s highest counts of antioxidants with just 84 calories per cup. U.S. Department of Agriculture researchers have found the berries’ antioxidants may improve cholesterol, boost cardiovascular health, and build strong bones.

Get the Best
Blueberries should be plump and firm, with a uniform blue color and powdery bloom (wild blueberries from Maine and Canada are smaller than their cultivated cousins and have a tangier taste). Avoid soft, squishy, or wrinkled berries; stained or leaking containers can indicate the fruit is old. Store blueberries for up to 10 days in the fridge. Do not wash them until ready to use.

Kitchen Simple
Appleman cooks blueberries into a sauce to intensify their flavor: In a pot, combine a handful or two of berries with a little honey. Stir over low to medium heat until they break down and become thick and syrupy, about five minutes. Finish with a squeeze of lemon juice and chill. Drizzle the sauce over yogurt or ice cream.

Sold! I love it when my favorite websites endorse my ~$30/month addictions…


And then…

25 Great Snacks for Runners
Sport nutritionists recommend the best between-meal noshes.
July 31, 2013

Do you need a midnight, mid-afternoon, or mid-run snack to get through the day?

We know we do. Let’s face it: three square meals are no match for a runner’s appetite. The good news is that eating small meals throughout the day not only silences your grumbling stomach, but can also aid in weight loss. From soybeans to gummy bears, we’ve got 25 runner-friendly foods that can be eaten (in snack size) whenever hunger comes knocking.

From Eat Like a Genius: Nutrition for Runners, one of more than a dozen free training guides available from Runner’s World.

Now 25 is a big number for Dr. Trot so I have no intention of going through each and every item on this list. But, don’t worry, all is not lost. Here are a few of my favorites…

1. Bananas
Why they’re good: Bananas are chock full of good carbohydrates. They are a good source of vitamin B6 and are vital for managing protein metabolism. (Runners need more protein during and after workouts.)

When they’re good: Before, during, or after exercise. They’re great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for an awesome recovery shake.

Calories: 105 per medium-sized banana.

2. Carrots
Why they’re good: Carrots are low-calorie but filling, so they’re excellent if you’re watching your weight. They contain carotene and vitamin A, which promote eye health and strong immune function.

When they’re good: Eat them at night when you want something to munch but don’t want extra calories. Or eat them before dinner if you’re famished. This way, you won’t overindulge once you sit down for your meal.

Calories: 30 to 40 per medium-sized carrot.


11. Fruit Popsicles
Why they’re good: This refreshing low-calorie treat is loaded with vitamin C, which fortifies your immune system and helps boost iron absorption.

When they’re good: They’re great any time, but they’re best immediately after a tough, hot run.

Calories: 75 per 3-ounce frozen fruit/juice bar.


17. Rice Cakes English Muffins with Peanut Butter
Why they’re good: Rice cakes are low in calories, most of which come from energizing carbohydrates. Peanut butter is an excellent source of protein and heart-healthy polyunsaturated and monounsaturated fat. It also contains vitamin E, which helps with muscle recovery.

When they’re good: A perfect stick-to-your-ribs snack for mid-morning or mid-afternoon.

Calories: 225 per one rice cake with 2 tablespoons of peanut butter.

Please note, the title of #17 has been amended for my Dr. Trot’s sanity. Bastardizing the amazing substance that peanut butter is by pairing it with a rice cake is beyond my comprehension.


22. Gummy Bears
These fun, tasty, fat-free snacks are easily digested and provide a quick hit of carbohydrates. Many runners swear by Gummy Bears when they need a quick pick-me-up on long runs or during marathons. And try a few on those afternoons when your energy sags.

Calories: 130 per 1.4-ounce packet.

Nutrition Tip: After exercise, even if you have no appetite, get something in your stomach.



24. Microwave Popcorn
Unbuttered or slightly buttered popcorn is low in calories (mostly from carbohydrates), yet filling. It’s perfect when you crave a salty food but don’t want many calories.

Calories: 80 to 100 calories per 2 cups (popped).


And with that, I think I’m going to go for a run find myself something to eat!

Any other personal favorites out there that didn’t make the list?

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The Hyperloop

While hard at work today, I came across this lovely little proposal written by my buddy Elon Musk. In this he suggests an alternative to the rather disappointing mass transit rail system approved in California for connecting the cities of San Fran and LA.

In his 57 pg document, Musk starts with a very general popular science discussion of the problem at hand and his proposed solution. He then goes on to back up his suggestions with a number of diagrams and calculations (that are beyond may abilities to be at all critical about). There are, however, many people who do feel plenty qualified to take Musk’s proposal apart, throw it on the ground and stomp on it (or perhaps run it over with a train).

Do you think it could work? I have no idea, but I think it sounds AWESOME!

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Sweet deals

Check out the sweet deals on ActiveGearUp right now.

1. Loads  of Timbuk2 bags, duffles, totes, wallets, etc… are on sale for over 60% off.


While I probably definitely shouldn’t admit this, I have three of these lovelies and absolutely adore each of them. If you need a sporty, yet stylish yet somehow professional looking and very functional (THEY ARE WATERPROOF!!) bag/wallet/whatever, these are the way to go. You can pick your style size and customize its appearance to be exactly the way you like (on the Timbuk2 website…not ActiveGearUp…but for wicked cheep, the standard ones on ActiveGearUp are fantastic)

2. Sigg bottles are on sale for over 60% off.


These are great for the environment and for keeping hydrated. There are a bunch of different sizes and colors/patters available on ActiveGearUp right now, some for under $8! Save a fish or two and stay properly hyrdated with one (or two) of these!

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Week 4

Mon 8/5 – 8 mi / 73:20 min
So after my first of 2 +15 hr work days to start off the week (awesome, right?!) running was just about the last in the world that I wanted to do. I had resigned to going to my apt compound’s gym (clad in my cutest of work out outfits of course) and hobbling along on a treadmill with my newly discovered (and very precious) Netflix for as long as Lincoln Lawyer lasted or until my legs/lungs/ability to give a shit gave out. Then I stepped outside. It was beautiful! Cool (70F or so), calm and dry. So, change of plans and off I went for my 8 mile run — whether it was going to kill me or not.

Miraculously I survived! I only seriously thought that I might barf up my tofu burger once and I even though I didn’t carry water, I had hydrated well enough during the day (aka: it was damn cool out so I didn’t need to bring water) that I never even really got thirsty 🙂

Tues 8/6 – rest

This is a good thing. The left shoulder is aching again (this happened during my first marathon training season and was not fun. I think the problem stems from a muscle imbalance in my back that causes the pain when the stronger muscles start pulling on my sissy weaker left shoulder. This seems to happen most/the worst at the end of long runs or during weeks with higher mileage when I get fatigued and have poor form. Booooooo! x-(  Ben-gay, stretches, push ups and paying attention to my form will have to be the Dr’s orders for the next few weeks.

Wed 8/7 – 4.1 mi / 38 min

Warmer than it has been but still felt pretty good. (This was a big surprise as I swear my running outfit shrank about 6 sizes between the last time I wore it and now! WTH? I thought for sure I’d feel like a little chorizo running through campus, but I didn’t. Now we aren’t going to get into whether or not I looked like a little chorizo…) The shoulder felt pretty good and the lungs and legs held up just fine. Yeah! 🙂

Thurs 8/8 – rest

Fri 8/9 – 8.2 mi / 78 min

Warm and humid after work run (that was supposed to be on Thursday morning, and then Thursday evening, and then Friday morning…) but  all things considered it was actually quite enjoyable. I went out north along Nassau where I’ve only ever biked before, not run. It was great! There wasn’t a proper bike/run lane most of the way, but there was enough shoulder and drivers were careful enough. The gradual down hill helped the miles tick away and the pretty houses were great for peeping admiring. I took the footpath back to town (where I ran my first +5 miler here) and the scenery was just as fun as before (minus the water obstacles and sand muck traps). The inevitable climb back up to campus at the end of the run is really a cruel trick that the geography plays on me here, but I survived. Oh! I also completed my second successful break-in-to-the-snotty-row-club-for-water-without-getting-caught mission, which was a great way to cap off the run 🙂

So I mentioned that I was having some shoulder pain a week or so ago. (I think I did, right? Well, I started having pain in my left shoulder about a week ago after a quick Friday 8 miler.) This is likely to to a combination of tight back muscles and a muscle imbalance between my beasty back and sissy pectorals. I have since consulted with my wonderfully hyper-analytical + hyper-rational (almost) Dr. DFR, and have been instructed to integrate some back stretches, push ups and core exercises into my workouts to stretch out the back (duh), beef up my pecs and improve over all core fitness. Sooooo….today was day 1 of push ups + back stretches. After the run I did 3 x 10 push ups (the real kind) spaced out by down-ward-dog style back stretches. I haven’t looked into the core exercises that I’ll integrate yet, but my guess is that it’ll include some form of horrible sit ups and planks. That will be a mission for the weekend to implement starting next week.

Sat 8/10 – 5.8 mi / 55:30 min

An early morning out and back before going to the Jersey Shore! It was nice to get up and moving while it was still cool out (~70F). The morning was beautiful and the run felt good. The legs and lungs all did well. The miles also help justify consuming coffee ice cream cones the size of my head after laying on the beach for hours. That makes sense, right?

P.S. O.M.G. My ABS hurt!! Really? 30 push ups = crazy sore abs? How soggy has my midsection gotten?!?! (rhetorical, please don’t answer.) Operation Fix Dr. Trot’s Core will begin in full force on Monday.

Sun 8/11 – rest

Feeling quite fatigued today. A combo of runs on both Friday and Saturday and then being out all day on Saturday probably didn’t help. The long run will be done on Monday instead. I really have to put a stop to this trend.

P.S. The abs still hurt. Damn it. x-(

Total mileage = 26.1

So this week was pretty good. All of the workouts felt good: no new aches or pains and no worsening of the ones that are already here. Felt strong at the end of just about every run (this is big for Dr. Trot). Both the shoulder issue and the core issue(s) do need to be dealt with ASAP though, so that will be the goal of next week – integrating some strength exercises with the running to build pec and core strength. I should also put more effort into  stretching and foam rolling, especially now as weekly mileage starts to build.

Threads – running, skirts, shorty socks and Mizunos (Wave Creation 11s for the trails AND the Wave Elixer 6s) for the roads

Any favorite core exercises to share? 

Any favorite stretches that make a huge difference for you?

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Filed under Marathons, Trotting, Work out

Building mileage w/o shin splints

So recently a number of my friends have begrudgingly (I know, I don’t get it either) taken to the trails (on their feet rather than on a cheater-cycle) in attempts to reclaim their fitness/physique of days (read: years) past. In doing so, they have either:

  1. Asked the good Doctor about her opinions on how to safely build up mileage and avoid injury OR
  2. Gotten shin splints

I kid, I kid (in general…not necessarily now though…)

Anyway, these (repetitive) discussions both pre- and post-shin splints made me think I should throw some of these aforementioned opinions up on here.

First, what the hell are shin splints?

Shins splints are a painful shin condition caused most often by the formation of scar tissue in the muscle on the front of the shin. Other causes can include tiny stress fractures that form in the bones of the lower leg and inflammation of the soft tissues of the lower leg from over- or underpronation.

Why does this pesky scar tissue form?

So when running (or lifting weights, or doing virtually any muscle/strength building exercise) the fibers of the muscles that are being exercised are actually broken down. Then, during recovery those muscle fibers are repaired and in the repair process they are built up to be stronger than they were before. Now, in cases when the muscles are broken down to a point beyond what the body is equipped to rebuild, hard, inflexible scar tissue forms in place of the elastic muscle fibers. Consequently, the pain of shin splints is due to this inflexibility of the scar tissue as it pulls against the soft muscle and connective tissue of the shin.

Why do the shin muscles get broken down beyond what the body can handle?

Because shin muscles are sissies.  There are a number of reasons for this actually. To name a few:

  1. A muscle imbalance between the shin and calf muscles
  2. Excessive shock/impact on the shin (think running on concrete vs. running on a nice dirt trail)
  3. Weak, or under trained shin muscles relative to what is being demanded of them (this is why shin splints are often referred to as a “beginners injury”)

What should do when you start to feel shin pain during or after runs?Panic!! Just kidding…well…kind of. You do want to take action ASAP.

  1. Ice the shin for 15 min after your run and maybe once or twice again during the day depending upon how the pain improves after the initial icing.
  2. Deep tissue message the shin to break up the scar tissues. In my opinion this feels really good with icy-hot too.
  3. Stretch your calves, well. Tight calves = increased stress on the shin muscles/connective tissues = more scar tissue = shin splints = bad.
  4. Take a few days off and then ease your way back into your first runs after the days off. At the first sign of the pain returning, stop. Stop. STOP.
  5. If the pain doesn’t return, make sure to run on soft surfaces. Grass and then dirt, and then roads should be the order of preference. Steer clear of sidewalks, they are the devil. (Concrete is a much harder material than even black top. While this may not seem that big of a deal, with every jarring step you take the stress of this extra impact adds up quickly.)
  6. Consider in investing in a new pair of shoes, either if yours have worn down or if you are not running in the right shoe for you. The shoe plays an essential role in helping your foot, thus your body and your shin, hit the ground correctly (duh…I hope). Taking each step in a shoe that causes your body to be incorrectly aligned or doesn’t support those steps properly adds extra stress on quickly.
  7. Make sure you’re increasing your mileage slowly. The rule of thumb is to increase no more than 10%/week. Now of course everyone is different. Some people may be able to increase their mileage 15 or 20% per week for a short time and see no ill effects. Other people may have a hard time ramping it up 5%. If your shins are bothering you, scale it back.

Dr. Trot, you’re not a medical doctor! Why should I believe anything you say? Where else can I go for more information?

Fair enough. Here are a number of resources (medical doctors and otherwise) that I have found useful. Take or leave their advise (in addition to all of the above garbage) at your own risk!

Shin Splints by the Mayo Clinic

Shin Splints by WebMD

Shin Splints Explained by Natural Running Center

The 10-Percent Rule

Happy and comfortable running!

Have anything to add? Anything that I should add? Anything that I should correct?

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Week 3

Mon 7/29 – 5.1 mi / 46 min
A cool (75F), dark after school run. Felt very good, especially after a +10 hr Monday in the effing lab…and the 11 miler with friends on Saturday…and the delinquent behavior fantastic family BBQ that ensued on Saturday night. The cooler temp made such a difference but this was in fact partially offset by the damn dark (more on this later, stay tuned). I’d also like to think that I’m actually kind of getting into the grove of running again. I’ve had a few of these delightful surprised lately where I feel like I kind of know what I’m doing. 🙂 I hope it continues, at least for a while.
Now, back to the damn dark NJ streets. It is unbelievable how somewhere that is seemingly made up entirely of sprawling suburbia doesn’t see the need to install street laps along sidewalks, running trials, etc… Am I actually in Detroit where we actually can’t afford street lights, light bulbs or the electricity to power them even if we had them? Let me give you a hint…NO we re not!!! While I try to wrap my head around the situation, I have to go buy a new headlamp (mine started out as a cheap little find at Target, and ended as one of the few casualties of the move) and whatever other goodies I can come up with 🙂 My one and only blinks light is awesome (thanks Andi) but I need more than that out here. Check back for the debriefing of Operation: luminance Dr. Trot

Tues 7/30 – 4 mi / 38 min

77F and 56% humidity felt great. The run was good, especially considering

  1. It was at the end of a 12 hr lab day
  2. Yesterday’s late and quick run
  3. The entire bag of popcorn I inhaled approximately 5 min before I went out
  4. My general laziness
  5. The ~0.75 mi hill at the very end (god has a sense of humor…not necessaraly one that I get, mind you…)

I survived my popcorn burps (TMI?) and the hill, I even passed two people 🙂 Again, I somehow managed to feel like running hard (relative definition) regardless of my overwhelming desire to curl up in David’s snuggy and watch endless Big Bang Theory up until I went out the door

Wed 7/31 – rest

If rest = 15 hr lab day (1 of 2 this week), then yeah, today was a rest day.  :-/

Thurs 8/1 – rest

Fri 8/2 – 8.45 mi / 76 min

Awesome early run. It was cool and foggy and very Lord of the Rings to start with and then ended as the beginning of a beautiful warm sunny day. 70F and low humidity. I learned of some new little loops to include in my near-work runs and managed to hang on and run hard (again, relative definition please) through out.

Sat 8/3 – 5 mi / 46:25 min

So I drove down to DC on Friday night to visit my buddies Dr. Allison and Sir Jack.


Sir Jack

Based on past experiences I was very excited for the visit but unconvinced that I was going to have good running. Once and for all, Saturday morning convinced me! I took off from Dr. A’s right out onto a trail that runs along the Potomac and followed that first up into a wooded area (in which I almost literally ran into a deer!) and then back just along the river in the opposite direction. The trail was great, the scenery was fun throughout and there was a nice volume of runners, walkers, bikers, dogs, babies, etc… to meet along the way.

cross – 10 mi bike / a while

In addition to my run, Dr.  A and I also put down a few miles on a bike ride along the trail to Mt. Vernon. This totally reaffirmed my new-found appreciation for DC and it’s catering to outdoor enthusiasts. We biked along the trail to Mt. Vernon down as far as Old Town Alexandria (which, P.S., is adorable). We got some sandwiches for lunch from a sweet little cafe in the downtown, ate them by the marina and then biked back home (which seemed way shorter than the ride out; why is that always the case?!) The weather was still beautiful and there was plenty of trial for everyone without it feeling like you were off in the middle of nowhere.

Sun 8/4 – cross – 10 mi bike / a while

To wrap up my visit (and to try to counter act a fraction of the Ethiopian food and/or ice cream that I gorged myself on Saturday night) we went on another bike ride up to Lady Bird Johnson Park and back.


Vegetarian Sampler II @ Ethiopic = AMAZING!

The trail was definitely not my favorite in this direction. The trail itself was still nice, there were just a shitload of runners, walkers, baby strollers, dogs, rollerbladers and uni-cyclists. Ok, maybe not so many of that last one, but you get the point. It was still very nice to get out and get the legs turning over though. After the last few days of running and running + biking, they were pretty tight waking up.

Total mileage = 22.6 mi

So this week was the first cut-back week (less of a long run scheduled for Sunday) but the long run got pushed back to Monday so those miles were lost entirely, making it more cut back than I would have preferred. Of course the trip to DC was well worth it, a weekend with friends and +20 miles of biking is always a good weekend and the trotting miles will still get done eventually.

Threads – running, skirts, shorty socks and Mizunos (Wave Creation 11s for the trails AND the Wave Elixer 6s) for the roads

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Filed under Marathons, Trotting, Work out