On not overtraining

Overtraining is not my usual worry. Like most Americans, my big problem is undertraining. I never manage to get any serious aerobic exercise during the winter, because I don’t like exercising outdoors in the cold, and I don’t like any sort of indoor aerobic exercise I’ve ever tried. (Stationary bikes and treadmill running are both much too boring.) This past winter I did manage a regular routine of weight lifting and taiji practice. That stood me in good stead for maintaining some basic fitness, but wasn’t really enough.

Since the weather turned warm, I’ve been running and riding my bike a lot. My training log for this week shows:

  • three short (1.5 mile) runs
  • one long (3 mile) run
  • two short (11 mile) rides
  • one long (28 mile) ride

This is all great, but I’ve reached the point where I need to be careful. Up to now, the limitations of my fitness have made it impossible to overdo the exercise. If I ran too fast, I got out of breath and had to slow down. If I ran too far, I got tired and had to walk. Now, though, I’ve gotten fit enough that I could very easily push a little too hard and get hurt.

This is tough, because I’m just getting to the point where running is fun again. Today I finished up my short run and thought, “It’s over already?” Up to now, what’s been motivating me is my memory of how much fun it is to go for a run that’s well within (instead of barely within) my capabilities.

So, this post is mainly to remind me to be careful. My next long run shouldn’t be more than 3 miles. (If I’m smart, the long run after that should probably be 3 miles as well, but I’m probably not that smart.) When I do up the distance, it should probably only go up by half a mile, not by a mile.

If I am careful, I can probably have my long runs up to 4 miles by mid-July and 5 miles by mid-August. That gets me comfortably in shape for the 5.5 mile Allerton Park Trail Race in late October, giving me a couple of months to train at distance and on trails.

(And it wouldn’t be like I’d be stagnating on the endurance thing. I can pile on some real bicycling mileage without much risk of injuring myself.)

But I still need to be careful. The first time I was running seriously I increased the mileage too quickly—in fact, now that I think about it, in order to get into shape for the very same Allerton Park Trail Race—and hurt my Achilles tendon. It took more than six months to fully recover. I don’t want to do that again.

But I do want to go for some long runs. I remember how good it felt.

Volcanoes on Vacation

Jackie modeling Volcanoes on Vacation

Somebody came to my site after searching for information about the haiku earring parties at WisCon. That reminded me that I’d never gotten around to putting up a picture of Volcanoes on Vacation, the earrings I exchanged a haiku for at WisCon some years back.

So, here’s the picture.

I’ve lost my notes from that haiku earring party, so I don’t have the exact text of the haiku. I could probably recreate it, but the gist of it was one volcano lamenting the fact that they always vacation somewhere on the Pacific rim. I remember that the last line was, “Next year, Michigan!”

Jackie’s other earrings from haiku earring parties were documented here:

Elisem‘s haiku earring parties are always a highlight of WisCon for me. They’re a big part of the reason that I’m always sad when I have to miss a year.

Ten years since my Clarion

Ten years ago today was the first day of class at the 2001 Clarion. Steve Barnes talked about plot. (The stuff he talked about that day, together with some some ideas I got a few weeks later from Geoff Landis and some earlier instruction from Bruce Holland Rogers at his Flatiron Fiction Workshop, served as the basis for the article on story structure that I sold later that year to Speculations.)

Those six weeks at Clarion were great—only a handful of times in my life have I had that much fun. Clarion also had a huge impact on my life—everything I’ve done since then has been colored by the things I learned there.

I wouldn’t want to do Clarion again—it only works that way one time—but I would like to do another intensive workshop. Probably one aimed at novels, if I can get a novel written.

That’s for the future, though. Right now I need to write one more short story for my local writers group, then start revising some of the stories that they’ve already critiqued.

Wildlife audience for our exercise

This is the grassy spot near the rear of our apartment complex where we do our taiji practice.

Today’s practice was special because we had an audience: a rabbit, a squirrel, three crows, and two juvenile groundhogs showed up to take an interest in our activity. They didn’t seem troubled (although when a guy came past with a dog on a leash, the rabbit most definitely took notice).

First thing in the morning I’d gone for a run and spotted a gazillion cedar waxwings. (Note: number of cedar waxwings approximate.) Actually, they would have been in this picture, too. Just past the little hill is the Copper Slough, and just across it is the path that runs around Kaufman lake, and it was just about here that I saw them.

I added a second lap to my usual run around Kaufman Lake, bringing the distance up to 2.41 miles—my longest run this season, and good progress toward getting back in shape.

After my run, Jackie and I went for a bike ride. We were testing both the route and ourselves for a possible ride to Philo in a few days. The ride to Philo, with a stop at the Philo Tavern for lunch, is our traditional first long ride of the year. Today’s ride covered the first half of the route to Philo, then headed back into town with a stop at Meadowbrook Park, making it a 17-mile loop. That went fine, so we figure the 28 mile round trip to Philo should be doable no problem.

We’re starting to get all sorts of wild ideas about possible long rides later in the summer. But our local wildlife audience is keeping things pretty wild right here at home.

Hiking and Viking at Forest Glen

Jackie and I went to the Forest Glen Preserve, a nature preserve in eastern Illinois, over near the Indiana border.

We scouted the campgrounds, because the local Esperanto group is planning to some tendumado. We found two, although there’s at least one more.

One is a pretty ordinary Midwestern campground with a mixture of tents and RVs. It was pretty full, but only as crowded as you’d expect on Saturday morning of Memorial Day weekend. It had showers and flush toilets, firewood on sale, etc.

Near that one (but far enough away that noise wouldn’t be a problem) was the “tent campground.” It was different in that it didn’t have parking spaces for the campsites. There was an area just a few yards away where you could leave your car for up to 20 minutes to unload, and then you were supposed to move it to a parking area that was still really quite close—I’ve carried my luggage further in a hotel. Still, it seemed to be enough to discourage campers. Even Memorial Day weekend, there was nobody there—sixteen vacant campsites. (It did lack flush toilets. Also, the recent rain had left some of the campsites under water, although the dry sites were also vacant.)

Once we’d scouted the campgrounds, we went for a hike. We picked the Big Woods trail, which a posted list had described as the most rugged of the preserve’s trails. We took that with a grain of salt. Here in the flatland, pretty much any change in elevation seems to qualify a trail as rugged,  but it was somewhat rugged. The train went down twice into ravines, then back up again, and ended at an observation tower at what I assume is the high point of the preserve.

We saw plenty of neat stuff—sugar maples and tulip trees, white oak, sassafras, ferns, various kinds of mushrooms. (I saw what might be the tallest sassafras tree I’ve ever seen. It was huge. I usually think of sassafras as being scrubby little things.)

The trail was muddy, but only very muddy in a few places (plus, of course, the places where it crossed running water). We ran into three very wet, dirty guys with tools who said they’d been doing trail maintenance.

The trail was only a little more than 1 mile, but out-and-back so we got in maybe 2 ¼ miles of hiking.

We left it at just that much hiking, because we still needed to go to the Viking Reenactment, which was the reason that we were visiting Forest Glen this weekend in particular.

Two of the reenactors seemed to focus on fiber crafts. One is a member of the spinners and weavers guild, and was using some of Jackie’s handspun yarn to demonstrate weaving with a warp-weighted loom. We had a fun chat.

The other fiber-crafty person told us about her theory of mud-colored peasants. Many reenactors, she said, end up with clothing in colors of sheep, because dyeing fabric is another whole skill that you need to learn—and making your own natural dyes is two or three more skills (growing or gathering dye plants, and learning how to prepare them for dye use). However, in her experience meeting actual modern-day poor peasants, even the really poor ones go to considerable effort to not be the color of mud. Hence, she proposed, actual Viking-era villagers probably wore clothing that was as brightly colored as possible, within the limits of the natural dyes that were available to them. (They had several sources of yellow, yellowish green, red, and purplish red. Blue was available. A really good green was tricky, because you had to get a good yellow and then overdye with blue.)

Despite her theories, all the other reenactors seemed to be wearing clothing in natural colors.

What with scouting and hiking and viking, it was already lunch time. We had lunch at Gross’ Burgers, then headed home (pausing just a bit at a rest stop to let a severe thunderstorm pass).

A good outing.

Long runs and rides

Bicycle on the side of a country roadI miss being in shape for long runs and long rides, so it’s great to finally be making some progress.

Since I always get out of shape over the winter (I’ve never been able to get myself to run in the cold), I’m always having to ramp up in the spring.

I’ve got a nice 1.5 mile loop that I use for my early season runs. An important milestone is when I’m first able to do a “long” run of longer than that—this year a 2.12 mile run last Sunday. Not very long, but I know from experience that, once I can do a long run, I can ramp the distance up pretty quickly. If all goes well, by mid-summer my “short” runs will be 2.5 miles (same as my short loop, except adding a second lap around Kaufman Lake) and my long runs will be 5 or 6 miles. Still short by distance running standards, but long enough for me to feel like I’ve gotten a good workout.

The biggest obstacle to making proper progress is a pernicious habit I have of letting the weather tempt me into deferring my rest days: When the forecast is for rain tomorrow, I’m inclined to squeeze in a workout today, even if I ought to rest.

That can lead me seriously astray when—as is common on the prairie—we get into a weather pattern with several days in a row where the forecast is for rain tomorrow. Each day I think, “I’ll go ahead an get in one more run today, then take a rest day tomorrow when it’s rainy.” A few days of that, and pretty soon I’ve got sore knees or sore ankles—something that can blight a whole season.

Happily, the rain actually did arrive today, so I’m taking the rest day I should have taken Monday or Tuesday.

I follow much the same pattern with long bicycle rides. All the more so, really, because they’re even more dependent on the weather than a run. But the result doesn’t seem as pernicious. I can wear myself out with a few extra rides on what should be rest days, but so far the result hasn’t been the sort of injuries that set back my training.

So, rest day today. The forecast is for thunderstorms tomorrow as well, but we’ll still get in lifting and taiji, even if we can’t bicycle to them. Then, Friday, back to outdoor exercise. We’re just about ready for our first long ride of the season, traditionally to the center of the universe, for lunch at the Philo Tavern. (That link goes to a post from 2005 about that year’s first long ride.)

Public meeting on backyard chickens

Chickens in chicken-wire enclosure
Sustainable chickens

There’s a letter to the editor in today’s News-Gazette from Clarence Surma advocating for legalizing backyard chickens in Champaign.

In addition, he’s announcing a public meeting on the topic at the Champaign County Farm Bureau on June 2nd at 6:30 PM.

I would have liked to provide some useful links, but the News-Gazette doesn’t seem to have letters to the editor available on-line, Clarence Surma doesn’t seem to have any web presence at all, and I couldn’t find any mention of the meeting on the Farm Bureau’s website. So, not much to link to. I’ve got email in to the Farm Bureau asking for details, and will update here I find learn any more.

If anybody has any links, I hope they’ll share in the comments or by email to me.

Illinois Marathon

Illinois Marathon runnings near mile 18
Lucie Mays-Sulewski in the lead near mile 18 of the Illinois Marathon

Several miles of the Illinois Marathon course run quite close to our apartment, so I thought I’d wander over and watch some of the elite runners go by.

The people who win a marathon run at about a 5-minute-mile pace. So, with the nearest point along the course being roughly mile 18, I figured they’d come past about an hour and a half after the start. My figuring was just about right, but I was a little slow getting out of the house, so the first two runners went by while we were still a block away.

We got to see the rest of the top men go by. They were pretty spread out—it doesn’t look like this is going to be a tactical race at all.

It was a grey, cool day. A bit windy for anyone hoping to get a great time, but otherwise perfect for running a marathon. It was, however, just a bit chilly for standing still. We watched runners go by in ones and twos until we saw the first of the women go by, then headed back home.

[Update: Checking the results, I see that the woman in the picture is Lucie Mays-Sulewski who went on to finish first among the women (and 24th overall) with a time of 2:52:54.]

Open Wireless

Both my brother and the local makerspace’s Brian Duggan shared the link to the EFF’s Why We Need An Open Wireless Movement. Steven, because he’s the only person he knows who actually does run an open access point for his home network, and Brian because the local meshing network access point project is already able to provide this part of the necessary functionality.

At the meeting last night with some of access point folks, we got a quick demo of how to configure an access point running OpenWrt so that it provided both a closed network with access to the LAN and an open network that only had access to the WAN (hence, no access to local servers, printers, etc.).

The demo didn’t go as far as to show how to configure the system with quality of service limitations on the open network (so that random strangers can use your network, but can’t suck down all your bandwidth). Figuring that out will be one of my next steps.

There’s some info on OpenWrt’s quality of service page, but it’d be really nice to have an example with some appropriate settings that would allow some basic email and web surfing while leaving most of the bandwidth of a typical cable or DSL connection available for the connection owner. I haven’t found that yet. (Actually, I think I understand why it doesn’t exist. The upload and download speeds are set in kBits/s, so the correct values depend on the speed of your underlying connection. Values that shared 10% of a fast cable-modem connection could consume a large fraction of a DSL connection. Still, it’d be nice if there were some suggested values for typical configurations.)