Milo and the Calf

Well, I think I can now safely announce that this blog is finished.  I’m now continuing the Boston Qualifier Questionnaire, and writing about working out, learning ancient languages, and studying classical history over at my new website Milo and the Calf.

Come on over and check us out at



Running Again

I started the long road back to running this week – 3.5 miles of run walk combination completed in 38:40 for an average of a 12:54 mile. It was slow, it was boring, but it was running, pain free running and it has been a long, long time since I have run without pain.
At the beginning of 2012 I though I had recovered from my last set of injuries (groin, ankle). I started to build up the miles again little by little. I thought I was doing it slowly, but clearly it wasn’t slow enough. On March 17th I wrote this in my running journal after a ten miler:

Felt strong through the first six or so then the left PF/achilles started acting weird. Always something.

After that I spent a couple of weeks barely able to walk. Hobbling around New York, wincing in pain every time I had to walk anywhere. I tried running again three weeks later. It was too early. Then more time off, with little improvement. Finally I made a doctor’s appointment, started physical therapy, and a commitment to stretching, icing, and the strengthening exercises the PT prescribed. Three months after the injury, I think I am on the mend for real. Pain is almost entirely gone and Wednesday run was entirely pain free.

I plan on heading out there again today for a very slow run/walk of 4.5 miles. I’m going to keep it at that for a while. Two days a week, 9 sad little miles. I’ll supplement with all the other activities I’ve been doing to not get fat, biking, rowing, rock climbing, lifting, bodyweight stuff. Then, maybe a month from now, if all goes well, I’ll add a little more. 2012 is clearly a bust running-wise. I won’t be racing anything, but if I do this right, if I take it really slow, and keep up the exercises and strengthening work, I might after two years of shit running, actually be back in the game by the fall 2013.



It looks like I am on a long term break from running. I just cannot seem to stay healthy, first it was the ankle issues, then the groin pull and now a very bad case of plantar faciitis that just will not go away. I’m still working out though, and still compelled to write about working out. Check me out over at Milo and the Calf where I will be writing about rock climbing, weight lifting, body weight exercises, classical thought, and how to get in some decent cardio work when you can’t run. Here’s a good place to start.

I might return to this blog in the future, who knows, but right now its time for a change.
I hope to see you around.

Training Totals 3.18.2012

RECAP:  This was the highest number of hours of physical exercise I have done in month and months.  It was a mixed bag. My climbing is getting much better, I’m getting strong at bodyweight work and, of course, I am looking at another running injury.  Two out of three isn’t bad.

I’ll talk about the body weight work and climbing in another post, let’s focus on running here. The week started well with an 8 mile commute home from work, first commute from the new job, and considering this commute involves crossing mid-town Manhattan, it was pretty fun.  The trouble came on the weekend ten miler where for some reason my PF/Achilles really started acting up.  I finished the run, because who likes giving up on a run, but I paid a price and was limping some yesterday.  I took yesterday off and came in just shy of the weekly mileage goal. I am not going to beat myself up over that – better to be safe than sorry. I’m taking today off from running as well, though I might hit the bike for a while. Gotta be safe, gotta stay healthy.

Here the Numbers:


Run Streak: 0

Average Weight –186

Running Miles: 28.5 in 4:44:38

Bike Miles:  2 in 10:00

Strength and Flexibility: 4:00:00

Total exercise time: ~9 hours

Daily Breakdown:

Monday – 4.5 in 42:44; yoga and general stretching, foam roller, 2 minute plank.

Tuesday  – 8 in 1:21:54; 3×10 v-ups, 5×10 push ups, general stretching

Wednesday – off

Thursday – 6 in 1:00:00; 10,4,3,2,2, pull ups; 5×25# plate pinch

Friday – off

Saturday – 10 in 1:40:00

Sunday – 2:30 of bouldering; 50 V-ups; 5×10 push ups; 5×3 pull ups on training wall

Goals for Last Week:

  1. Run 30 miles – close, but not cigar.
  2. Exercise for at least six hours – DONE
  3. Decide on a body weight program – DONE
  4. Stretch daily – FAILED

Looking Ahead:

I am excited about how some areas of my fitness are coming along (i.e. strength and climbing) and a little worried about my running. I want to capitalize on the gains I’ve made in my general fitness without exacerbating this Achilles thing.

For now, I’m going to take the running one day at a time and supplement with biking, climbing, and bodyweight work.  If things go well, I’ve got big plans for the first week of April.


Goals for Next Week:

  1. Exercise everyday while taking care of your Achilles.

Programming Announcement

For years now my primary fitness goal has been qualifying for the Boston marathon.  Though I am slower than I was at this time last year, I think I am finally on my way to reaching that goal.  My injuries this winter humbled me and made me realize that I need to train hard, but smart.  I need to be hard, but also patient, consistent, and humble.  I need to build up, over years if necessary, and I need to take it one run at a time.

In the past I’ve given lip service this “the trial of miles” Once a Runner ethos, but I think I have finally internalized it.  If I want this, and I really, really want this, I’m going to have to come to grips with the fact that getting good is as much about being patient as it is about fighting through a tough work out.

This very well may be a rebuilding year.  I might not run a marathon and if I do, it certainly won’t secure me a BQ.  But someday I’ll get it, that I know.

But there is more to my jock interests than the Boston Marathon – there are body weight exercises, bouldering, gymnastics, and more. In the coming months I’ll be writing about running here for sure, but I’ll be writing about other aspects of my physical life as well.

Though the blog will continue to be comprised of thoughts on getting good, not everything I’ll be trying to get good at will be measured in distance.

RECAP: Still here, still running. Insanely busy with work, but fitting in some miles and keeping to my promise to build the miles slowly and not get hurt.  Last week was the first time I hit thirty miles for the week since November and it felt fine. In an abundance of caution, I took a slight cut back this week. Next week I plan to be back up over thirty again.


In other jock news, I’m spending a lot of time lately learning how to rock climb. So far I’ve only been dabbling in bouldering at the rock climbing gym here in BK, but I’ll be getting outside this spring .  Expect lots more on rock climbing around here in the coming months.


Rushed today (as always) so here are the numbers:



Run Streak: 0

Average Weight –186

Running Miles: 25.7 in 4:11:22

Bike Miles:  ? in 30:00

Strength and Flexibility: 2:45:00

Total exercise time: ~7.5 hours

Daily Breakdown:

Monday – 1 in 9:00

Tuesday –Off

Wednesday – 6.5 in 1:05:00; Pull ups (7,3,2)

Thursday – 6.5 in 1:03:00; Spin Bike: 30:00

Friday – 6 in 59:40; Pull ups (4,3,2); Push Ups (25)

Saturday – thirty minutes of stretching and foam roller

Sunday – 5.75 in 54:42; 1:30 of bouldering; 10×4 V-ups; 10×4 push ups


Goals for Last Week:

  1. n/a


Looking Ahead:

The running is coming along fine, it’s slow, but it’s getting better. I’m determined not to push it, just thirty miles this week, no need to get hurt just when the weather is starting to get good.



Goals for Next Week:

  1. Run 30 miles
  2. Exercise for at least six hours
  3. Decide on a body weight program
  4. Stretch daily

Training Totals 1/9/2012

RECAP: A new year and a new commitment to running smart, to building the mileage slowly; a commitment to being boring, safe, and to being injury free.

These updates are going to be dull, dull, dull for the foreseeable future – some running, some time on the elliptical, some weight lifting. If I play my cards right, by the spring I’ll be running again for real.

Anyway, here’s the week in numbers:


Run Streak: 0

Average Weight –191.5

Running Miles: 12.6 in 2:04:09

Bike Miles: 5.5 in 15:00

Strength and Flexibility: 1:30:00

Total exercise time: ~3:45 hours

Daily Breakdown:

Monday – 3.1 in 29:31

Tuesday – S&F 30:00

Wednesday – 5 in 49:38; S&F 15:00

Thursday – S&F 50:00

Friday – 3 in 29:00; S&F 1:00:00

Saturday – Fat Man Machine 1.5 in 15:00; Bike (stationary) 5.5 in 15:00

Sunday – 0


Goals for Last Week:

  1. n/a


Looking Ahead:

My right ankle feels fine, and the groin is definitely on the mend, but now my left ankle is giving me some grief. The slow build, with plenty of rest and ice, continues. Nothing fancy this week, a little more running, a little more time in the gym. Onward.

Goals for Next Week:

  1. Run 15 miles
  2. Exercise for at least six hours
  3. Ice ankle
  4. Complete physical therapy exercises three times
  5. Stretch daily
  6. Figure out weekly schedule for the next month