Wednesday, November 30, 2016

Day 32


      Cold winds and colder temps here....I managed a 6 miler at 9:45's. This is a cut-down week so I've got to resist the desire to put in bunches of miles. Tomorrow I will take off and rest up...I'll run 5 or so on Friday and do a speed session Saturday. Hope all is well with you! Peace!

Monday, November 28, 2016

Day 34-up a notch!


     So I managed to keep training thru the holiday. Last week -13-10-9-5 milers with the longer run an LSD run, the mid runs medium tempo and the 5 miler classified as speed work.
  Surprisingly I had to hook the belt up a notch today, too! Woo hoo! Finally some girth loss!
 So this week is supposed to be a cut-down week....but I want to continue the longer run every week so I logged a 14 miler today averaging 11:20's. Strictly a fat burning run!
  I will cut down 25% so I only need around 14 more miles this whole week!
 I also registered for the race so I am definitely going to race...unless of course something happens...
    I really want to race as well as I can and so far so good! Hope all is well for you! Peace!

Saturday, November 26, 2016

Day 36


     Man time has gotten away! Family all in town...been busy trying to keep up with everything. Had a good Thanksgiving, hope you did, too.
   I managed a late 9 miler last night...averaged sub 10's! (just barely)
  Ran a 5 miler today....12X2min pick ups. I logged 37 miles this week!!! Next week is a true cut down week. I will have to review my training plan because I'm not wanting to run more than 37 miles in the training program. I am really feeling confident regarding my current reality...I think I can run a quality HM on the 31st of December.
   Hope you are well! Peace!

Wednesday, November 23, 2016

Day 39

 
    We finally got a bit of needed rain. I opted for a treadmill 10 miler today. I made the workout fun by doing a sort of progression run. So now I can take tomorrow off and celebrate!
  Family is in town and we are having a good visit. Hope you are well! Peace!

Monday, November 21, 2016

Day 41


    Breezy from the north with 47 degree and thin cloud cover.....perfect for running! Oh well...when isn't it perfect for running? Quite honestly running, to some of us, is an integral part of our lives. We find solace, fitness, and joy as we sow miles and reap benefits.
   I managed to adhere to the training plan as I logged a 13 miler. The last three miles were progressively faster with #13 being the fasted mile of the day.
  Looks like my whole family (nuclear) will be in today!! So....as obsessive as I am I will not fret about missing any runs...I will use this week as a cut down week!
  Hope all is well with you! Be Thankful...peace!

Sunday, November 20, 2016

Day 42

   Today my body gets rest. Yesterday I ran 4 miles with 4x1/2 mile with 1 min rest. The pace ranged from 10's to 8's. Felt pretty good. The cold air has hit us....looks like Winter will arrive after all...ugh!
   Hope all is well with you! Peace!

Friday, November 18, 2016

Day 44


         I have developed an interesting training plan-run Mon/Wed/Fri/Sat-long on Monday mid-distances on Wed and Fri, speed work on Saturday.
     This week looks like: 12, 9, 8, then 4+ tomorrow. It seems to be working! I'm feeling fairly pain free. I do find I'm a little tired on the off days but I will adapt.
   I even think I could race the targeted HM really well! Maybe I could knock on the door of 2 hrs?!
  Hope all is well with you! Peace!

Wednesday, November 16, 2016

Day 46


     We are experiencing the warmest year on record here in the Ozarks. We are also short on rain so things are dry. The warmer temps do make for more pleasant running. I can do without the frigid north winds that's for sure!
   Today we are close to record highs with upper 70's and sunshine! I ran 9 miles and was able to average 11:20's. I feel really good about where I am in my training program. I am gradually slimming, I don't really expect to reach my goal of 170 but I could be around 176-177. That would be grand! I am a 6 footer with a muscular frame so I carry extra weight. I've been diligent in doing push ups so my arms are strong!
   I am pumped about the race! Hope all is well with you!! Peace!

Monday, November 14, 2016

Day 48-


     Monday Monday! Tired! Had to get up at 5 this morning to make a hospital visit. Then I dawdled around knowing I needed to get the "long run" in today. Have you ever done that? You keep putting off getting out the door?
   I finally made it out the door into the perfect running weather only to feel very fatigued and hungry! I stopped back by the house after 3.2miles and drank 16 oz of water and ate two big handfuls of raisins. Suddenly I felt great!
   I kept telling myself run at the pace you could run forever....I finished the 12 miles! The last 4 miles were ever improving in pace, too.
  So I'm still on track for the race at the end of December-48 days away. I weighed in last week at 180 so I've dropped 5 pounds. Man it's tough to lose!!! Hope you are all well! Peace!

Saturday, November 12, 2016

Day 50


    Man time is slipping by fast!! I ran an easy 7 miler yesterday and am thankful for the time on the roads. I am able to think and relax as I slog out the miles. One thing I notice about running as you age; it takes more time to shift into running gear. Once you get into the "running zone" all is well...it's just the getting there that's the challenge. I am now doing a 5/1 run walk pattern and I'm gradually eliminating the walk segments. I actually ran a 9:40 last mile yesterday!
   Today I will do a three miler with specifically targeted quarter pickups ay 5K pace. I may have to run farther considering how long it takes me to get into the zone!
 Hope all is well with you! Peace!

Wednesday, November 9, 2016

Day 53-


    Well what can I say but wow!! The most perfect of days regarding weather! A runner couldn't ask for better! 57 degrees, sunny and breezy!
   I ran kind of slow. I don't really know why? I felt good but I couldn't get any pace? Oh well, I survived and knocked off a respectable effort for an old man.
   8 miles today, rolling hills and plenty of fresh air! Hope you are well! Peace!

Tuesday, November 8, 2016

Day 54-


     Had to make a quick trip to Omaha Nebraska over the weekend. I wasn't able to get any miles in so I finished the week with about 4 miles under my desired total.
   I did manage to get the "long" run in yesterday. A nice little 11 miles. Well today is election day. All I can say is "God help us!"
   Hope you are well! Peace!

Thursday, November 3, 2016

Day 59-runner


    The weather has turned more like fall. Today I was strong and energetic because of the 60 degrees, grey skies, and drizzle. I loved it! Man it is such a blessing to still be able to "run".
  I know my pace is way slower than when I was a young man but I'm still going!
6.2 miles today. That gives me a total of 23.2 for the week! I was wanting 27.5 for the total but may be difficult due to the constraints on my time the next few days.
   So....hope all is well with you! Peace!

Wednesday, November 2, 2016

Day 60-record heat


    The last 2 days have been record setting days regarding the temps. This is the longest stretch of Indian Summer I can remember. It does look like a slight cool off is coming tonight, though. We will have to face the music sometime!
   I ran a solid 7 miler today at 10:30's. Not bad for the level of effort nd terrain. I am having great difficulty in being consistent in mileage increase. This week is going to be tough because I will be out of pocket.....unable to run on a couple of days....thus effecting my mileage goals.
   Oh well....such is life....hope you are well! Peace!

Yes Virginia, it IS hot!!

    I got out early again (8:30). The sun was climbing along with the temp and humidity. I only ran a 4.2 miler but am completely drenched ...