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@coprolite.bsky.social

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@coprolite.bsky.social · 5d ago

Our three daughters were making sand food at the beach for the family. Nobody had a choice and so everyone got sand bran muffins. But I got a donut. I feel loved. Bad news running: last 200 repeat felt a pop in my left hamstring. Single leg hopped to the finish line. No bruising or swelling so 🤞

Picture is of a sand donut my daughters made for me at the beach in Lincoln City, Oregon. The sand donut was served on a rock as a plate. Text overlay says I ran 3.01 miles in 23:40 which equates to a pace of 7:52 per mile. The run was 8x200 with 400 recovery.
@coprolite.bsky.social · 6d ago

In this 12 week training plan M and W are always 8k. I try to run a few hundred meters further than planned (except on speed days). 1. Remind myself there’s more in me. 2. In case race distance vs watch distance isn’t working in my favor. Daily practice of oh crap I’ve got to go more.

(Illadelph Halflife is a great album.) Photo is of the blue side of a building with orange lettering. The letters spell out illamoo. Without cropping the letters spell Tillamook. Text over the photo says I ran 5.12 miles in 46:15 which equates to a pace of 9:02 per mile.
@coprolite.bsky.social · last wk.

Yesterday was an all day on my feet family fun day followed by an 8k. Thought the coastal fog was moving in but it turned out to be a structure fire. Today was 4k at speed. Goal was 4:20 per km but hit the first at 4:08 and so I tried to stick it. Oldest daughter might try to surf tomorrow. 🥹

Picture of a few fire emergency vehicles in Lincoln City, Oregon just off of 101. There’s a lot of smoke in the background and a nearly full moon can be seen rising through the smoke. Text over the photo indicates I ran 5.12 miles in 46:41 which equates to a pace of 9:07 per mile. Picture (as taken from the 50 yard line) showing the stands at the athletic fields for Taft High School in Lincoln City, Oregon. The track is accessible to the public and I did some speed work on the track. Text over the photo indicates I ran 2.49 miles in 16:28 which equates to a pace of 6:37 per mile.
@coprolite.bsky.social · last wk.

Today’s run started at sea level and because I wasn’t swimming I quickly went up. And then up some more. And as it turned out the up turned into UP. The first 3 km had 686 feet of gain with 465 feet occurring in the third kilometer. The scenery and just being kept me in gratitude.

A close up of a large moss covered conifer just off the Oregon coast. Sunlight is shining through the moss covered branches. Text over the photo says I ran at 8:33 in the morning in Lincoln County (Oregon). I ran 3.80 miles in 45:19 which equates to a pace of 11:56 per mile.A sign painted on the road says Leaving Tsunami Zone. By the end of the run I was well out of the Tsunami Zone.View looking north along the Oregon coast. A sandy beach is seen in the distance. Geologists might notice a volcanic dike and some sedimentary layers that it cut through. According to my sister in law these are foxglove flowers (pink bell shaped flowers). She also informed me they’re fairly toxic but the plant is used to make heart medicine that she prescribes to some of her patients.
@coprolite.bsky.social · last wk.

Portland running. I saw more people outside running, cycling, or walking their dogs in one day than I’ve seen in Houston in the 15 years I’ve been back. The weather in Houston makes it quite understandable. (I don’t have gluten sensitivities so I kept running.)

Picture looking north (northwest) towards downtown Portland from the Tilikum Crossing Bridge. Text over the photo says I ran 12.58 miles in 1:50:44 which corresponds to a pace of 8:48 per mile.An adult dancing establishment in Portland, Oregon offering gluten free lap dances.
@coprolite.bsky.social · 2w ago

Flew out to PDX today for an in-law family vacation. I initially had a middle seat but the prospect of a 4.5 hour flight stuck in the middle was not appealing. Inspired by @mountsthelens1980.bsky.social I paid for a north facing window seat so I would get this on descent. Worth every penny.

Picture is of a distant Mount Saint Helens from the window of an Allegiant flight from GRR to PDX. There are some clouds near Mount Saint Helens that sort of make it look like she didn’t lose the top 1300 feet.
@coprolite.bsky.social · 2w ago

Running: Yesterday was supposed to be an 8k and today was supposed to be the 16k. I switched them around because today was canoe day. Canoeing: I am at peace in a canoe. Trying to keep things fun for the family so we take an annual short paddle on the Au Sable. A near perfect river.

The picture shows a rented canoe (from Penrod’s in Grayling, Michigan) on the bank of the Au Sable River. The view is upstream and a small pedestrian (snowmobile?) bridge can be seen in the distance. Text over the photo indicates that after the canoeing I ran 5.12 miles in 45:39 which corresponds to a pace of 8:55 per mile.
@coprolite.bsky.social · 2w ago

Local radio spinning the hits. Was this stuck in my head for the whole 16k? You betcha. Best (smoothest) I’ve felt on an extended run in a long time. 64 F (18 C) as today’s high certainly helped. Didn’t look at the watch and ended up negative splitting each km over the last 13k.

Photo shows the entertainment screen of my in-laws Subaru. The radio is dialed to Traverse City’s 106 KHQ. It Wasn’t Me by Shaggy (featuring RikRok) was playing when the photo was taken. Text overlay indicates I ran 10.13 miles in 1:28:23 which corresponds to a pace of 8:43 per mile.
@coprolite.bsky.social · 2w ago

I really like fruit cocktail (minus the cherries) mixed into Jello. Thank you Grandma for getting your grandkids to eat fruit. I also like mile repeats. Today was 3x1 mile (400 recovery). 6:51 (2:22) 6:44 (2:22) 6:39 (2:17) Tonight is fruit cocktail in strawberry Jello for a recovery boost.

The picture is of a bowl filled with recently made strawberry Jello. Within the Jello is fruit cocktail (not in heavy syrup and also missing the cherries). Text at the bottom indicates I ran 3.73 miles in 27:15 which corresponds to a pace of 7:18 per mile.
@coprolite.bsky.social · 2w ago

Air quality for the last two days was ever so close to green. Recovery 6k on Sunday followed by an 8k today. With the cleaner air and cooler temperatures, Oakley joined along for today’s run. The benefit of a cooped up Oakley is that when we got out there she pulled me along the entire way.

Photo is of a small stream (a local referred to it as a river) with a happy Treeing Tennessee Brindle (Oakley) fetching a stick from within the same stream. We had recently finished an 8k run and this was a perfect post run place. Text on the photo says we ran in Gaylord, Michigan on July 20, 2026 and ran 5.14 miles in 46:51 which corresponds to a pace of 9:07 per mile.
@coprolite.bsky.social · 3w ago

Air quality vastly improved for the AlpenFest 10k. The out 5k (downhill) was comfortably fast. The and back 5k (up) was fast but not comfortable. 22:18 (down) 23:30 (up) Smoke forecast is not encouraging for tomorrow so I really tried to find gratitude being outside. Found it on the downhill.

Picture of the start/finish line for Gaylord, Michigan’s AlpenFest runs. They had a 10k, 5k, and a 1 mile fun run. There are two blue timing mats on the ground and the sides are lined with yellow cones. The start/finish banner has been sponsored by Munson HealthCare Otsego Memorial Hospital. (They were our first contact last summer when our oldest broke her arm and they were wonderfully kind and caring.) The insignias on the sides of the banner say Runner’s Edge Race Timing. They timed my 10k as having been run in 45:47 which corresponds to a pace of 7:22 per mile. (Text on the bottom of the photo indicates this, too except my watch claimed a time of 45:48. I’ll take every second that I can get.)
@coprolite.bsky.social · 3w ago

Rest days are training days. Easier to rest when the air quality is still hazardous but would have much preferred to rest outside. (But we did go bowling!)

@coprolite.bsky.social · 3w ago

Barely better than yesterday. Not going outside. Air quality is still “Stay indoors.” (Oakley is less than pleased.) The fun of the treadmill is that if you bump up the pace then you get done sooner. And so I bump and bump and bump until things just get silly.

A graphic of the air quality index in Gaylord, Michigan. Air quality has been quantified as 594 which is categorized as hazardous. The recommendation for hazardous is to “Stay indoors.” Text that overlays the graphic indicates I ran 3.24 miles in 21:25 which corresponds to a pace of 6:37 per mile.
@coprolite.bsky.social · 3w ago

Started Milwaukee Marathon training yesterday. (12 weeks) Incidentally my marathon training plan and 100 mile training plan are the same (last long run is different though). Today was 5x800 with 400 recovery. And since I didn’t take any pictures, here’s wonder dog Oakley catching a dog frisbee.

A Treeing Tennessee brindle hound (that’s what the rescue called her) named Oakley (that’s also what the rescue called her) is seen in mid flight with a dog chewable frisbee in her mouth. The bottom of the photo contains text that says I ran 5.14 miles in 44:40 which corresponds to a pace of 8:41 per mile.A Treeing Tennessee brindle hound (that’s what the rescue called her) named Oakley (that’s also what the rescue called her) is seen in mid flight with a dog chewable frisbee in her mouth. The bottom of the photo contains text that says I ran 3.74 miles in 28:34 which corresponds to a pace of 7:39 per mile. Today’s run was repeats … 5x800 with 400 recovery. 800s averaged 3:22 and recovery averaged 2:20.
@coprolite.bsky.social · 3w ago

14 years ago some friends and I bicycled into the Gulf (of Mexico) having started at the Minnesota/Canada border 18 days earlier. We were retracing our pedals from 10 years earlier as we honored a good friend who died from an undiagnosed heart condition. A lot of emotions today. And gratitude.

The from wheel of a blue Surly Long Haul Trucker can be seen in the sand on a beach in Grand Isle, Louisiana. A heart is etched into the sand with the number 242 etched within the heart.
@coprolite.bsky.social · 4w ago

Yesterday’s run: prairie time on the Ice Age Trail. 12 years ago I ran my first (and at the time swore first and only) 100 miler on a different section of the trail. Stopped at a bench and listened to some clay colored sparrows and field sparrows compete in song. Today’s run: pancakes!

A sign that reads Ice Age Trail Verona Segment is visible on a grass prairie in Verona, Wisconsin. No ticks were picked up during the run. There is text at the bottom of the photo indicating that I ran 5.67 miles in 51:12 which corresponds to 9:02 per mile pace.The picture is of the store front of Mickie’s Dairy Bar in Madison, Wisconsin. Two bicycles are visible in the frame even though I ran there. Text at the bottom of the image claims I ran 6.12 miles to get there and that it took me 52:23 which is an 8:34 per mile pace. I picked it up a little at the end because I love pancakes and really enjoy Mickies.
@coprolite.bsky.social · 4w ago

Today’s run was a good reminder that pace and effort are not the same thing (they often feel the same in Houston running). Nice to be out on pedestrian/cycling paths even though I picked up some ticks. Also really nice to run in a place where drivers respect crosswalks. And I met the Philly fan.

A sign reads Ice Age Junction Trail established 2010 and is part of Dane County Parks. This is where I picked up my first tick. At the bottom of the image is some writing that indicates I ran 5.23 miles in 47:11 which corresponds to a pace of 9:11 per mile. Double 11’s showing up.A porch is seen with all sorts of Philly flags. I finally met the homeowner (Stan) and we had a nice talk and he gave me a heads up on a legit Philly restaurant in town. He also wanted me to know that hoagies are better than cheesesteaks. Flags included are Temple, Drexel, Phillies, 76ers, Flyers, Uinion, and Penn. I took the picture because a former student of mine went to and played softball (pitched a perfect game!) at Penn.
@coprolite.bsky.social · last mo.

Today’s recovery run was brought to you by the letter U and a healthy dose of immaturity. (In college and after, I was responsible for running nighttime public tours of our observatory. We got at least one U joke per tour and they very much got old. But I’m warming back up to them.)

A large sign is visible just off the Military Ridge State Trail in Madison, Wisconsin. The sign in part reads “You have reached Uranus in the Planet Trek… Uranus has rings, too. The whole Uranus system, its rings, its moons, and even the spin of the planet itself are all tipped more than 90 degrees from normal.” Written at the bottom are some numbers indicating that I ran 3.28 miles in 30:11 which corresponds to a pace of 9:13 per mile.
@coprolite.bsky.social · last mo.

Sub 1:40 half. But that was super tough. Put some money in the bank during the first 15k, but then some big withdrawals over the last 6k. 5k splits. 23:21 23:27 23:38 24:24 💣 and then barely held on over the last kilometer plus. Pleased to prove my watch wrong. Now it says I should go 1:37. 🙄

Yellow, red, and white flowers sit in a cemented raised bed along the Great Sauk State Trail in Sauk City, Wisconsin. The Wisconsin River and the Highway 12 bridge are also visible. The text on the photo indicates I ran 13.09 miles in 1:39:49 which corresponds to 7:37 mile pace. (My super reaching for it goal was 4:44 km pace which works out to a 1:39:49 half marathon so that was nice.)
@coprolite.bsky.social · last mo.

Went and signed up for a half marathon that happens tomorrow. Time to start my taper. Goal: sub 1:45 (4:58 km pace) but my really go for it goal (preinjury times) is a sub 1:40 (4:44) even though my watch predicts 1:42. Weather conditions should be rain. I enjoy rain running - feels cathartic.

@coprolite.bsky.social · 2mo ago

Just signed up for a 10k that goes down tomorrow. Also had a half marathon option but I don’t think my body (or mind) is quite ready for that. Trying to keep things a bit shorter after the various 100s. Goal is 4:37 (km) pace but knowing myself I’ll push a bit harder than that if conditions allow.

Sky blue (Oiler blue?!?) t-shirt that reads Higgins Lake Sunrise Run. It’s a youth small so my daughters can wear it.