Monday, July 31, 2017

Cut down

     Cooler weather! I love cut down weeks! I have to log 25 miles this week and that ought to be a breeze! I ran 8 miles today. I started out feeling good, then kinda bonked(?) But after about 4 miles I felt really good and kicked up the pace a notch. So tomorrow I rest! Hope you are well! Peace!

Saturday, July 29, 2017


    So today I only ran 3.6 miles. I needed a rest and this distance gave me over 33 miles this week!
 Since I had a short distance I decided to do a mile at or a little faster than 5K pace (whatever that is....) The mile was mostly uphill so I got a double whammy of training!! I did the mile in 8:34 so I'm glad about that! I am still dropping weight, too. If I could show a little will power when it comes to eating I'd be a 90 pounder! Hope you all are well! Peace!

Friday, July 28, 2017


     Sometimes....rare occasions, we find ourselves wanting to run everyday and long distances. The running becomes addictive! I have been addicted and I am getting addicted, again! Over the years I've learned to add restraint to these times because injury and burnout can be right around the corner.
  This week I will top out at 33 miles and I have no race I'm shooting for!! I need to be careful but I want to run! 5.5 miles today. Out early tomorrow with perhaps a one mile time trial. Hope you are well! Peace!

Thursday, July 27, 2017


    Thankfully we received a good rain! I really enjoyed the cooler temps and moist air. I managed a 5.6 miler with a few pickups thrown in for fun. I am needing a race to focus in on but there seems to be nothing that catches my interest. Oh well....keep on running!! Hope you are well! Peace!

Wednesday, July 26, 2017

I love the early morning run

            I saw a red fox this morning. He was on the hunt. I love the peace of the early morning out here in the country. There is nothing better than yourself, your thoughts, the beauty of creation, the sun breaking through the mist, the fog lifting like a white sheet floating gently in the breeze, the Ozark mountains alive with the bluebird and the loud horn of the woodpecker.
  This is why running is so seductive....I managed 7.5 in the sultry air. My start was slow and I was somewhat light headed but I soon got over that issue. Hope you are well! Peace!

Monday, July 24, 2017

The Belt tells no lies!

       Sadly most people are carrying extra weight that can, will and does carry consequences.
   Mainly health....with a Runner it's also speed. A person can run 2 seconds a mile faster for every pound the drop. I find this supposed truth to have some semblance of veracity. Certainly you've noticed as you slim down you feel a little faster?
   I love how the belt reminds us of the direction we are headed...faster or slower! Recently I went up (had to tighten) one notch! Now I am threatening to go up another!!
   Today the heat is on us! No rain for days and 90+ temps for nearly 2 weeks straight! I went out early and go my 11 miler in! I think I'll get faster!
   Hope all is well with you! Peace!

Friday, July 21, 2017

Early makes a diffeence

    Heat can take a toll on a runner. The consistent running in hot weather can wear us down to where we are susceptible to "burn out" (no pun intended). So get up earlier and run early. It is kind of nice to get out early. Then the heat can't toast us and we keep training right through this heat wave!
   5 miler today....pace was painfully slow but I made it! Hope you are well! Peace!

Thursday, July 20, 2017

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 and still sweating as I sit indoors!
   Reasons I love hot weather running:
      Contrary to the experts my experience is you will burn more fat off in Summer than any other season! This hot weather burns the fat fast!!
      When racing season comes in the fall you will be a monster on the course! Your body is trained and sharpened to work at its fullest capacity.

    How I run in the hot weather:
        Hydrated! Any run over 45 min I carry a hand held with a mixture of juice/water and I have taken well over 32 oz of fluid before I go out the door.
        By feel! Stay in tune with the body! Walk breaks are ok!
        Take a rest day! The air conditioner can break down so enjoy a swim!

   Hope you all are well! Peace!

Wednesday, July 19, 2017

I wrote a letter to the POTUS

     So I wrote a letter to the President of the United States. Yes, I have a deep concern for the decay and hopelessness of  many of our inner cities. No wonder we have an opioid infestation. There is barely anything to live for so a narcotic gives escape, resources, and purpose! Truly a horrible trend. We need to enact change but throwing dollars at the issue will not solve the problems! Do I have a solution....yes!
   Off my soap box.....managed an early run....7 miles of Summer time bliss!
  Hope you are well! Peace!!

Monday, July 17, 2017

A Horrible thing!

    It can't happen to you! Perhaps that's a survival instinct. Plus we cannot live in fear of bad things happening to us, can we?!
   Sadly my innocent son was violently assaulted last night on his way home from work. He sustained a gsw to the hand. His attitude is commendable....especially compared to mine. I want vigilante justice! I hope and pray these outlaws will be apprehended before additional violence is perpetrated on some innocent person.
   I went for a run when I could to stable the emotions and managed a 10 miler in the wonderful heat of Summer. I pray for all the innocent folks of violence....oh we so desperately need to bring help to those that live on the mean streets!

Friday, July 14, 2017

Summer Shower

    I so enjoyed running in the rain today! A sweet gentle shower is such a runners delight! Sure your shoes may get a bit damp but they are anyway in these hot Summer runs. I actually ran quite well today. I did a one mile warm-up the 6X1/4 mile with a 1/4 rest in between each one.
   So it was a good day to run! I am so trying to lose some more poundage! Very difficult when you've not much to lose! Hope you are well! Peace!!

Thursday, July 13, 2017

Time slippin'

    Why are runners so driven when in training? Have you ever been stressed to get your runs in? Have you had to run? If you missed a run did you get all crazy? Yes to all the above!
   However over the years I have become "sensible". The world won't end, I won't lose fitness, it will be fine....
   So I have been unable to post this week due to time constraints but I have run! 10 miles Monday, off Tuesday, 6 miles yesterday and 5 miles today!
  I am loving this Summer! I am having to haul water to the new trees and shrubs but there is a chance for rain! Also, I have harvested bunches of tomatoes and cucumbers from the garden! Hope all is well with you!! Peace!

Friday, July 7, 2017


    Funny the idea of stretching to a runner....various opinions. In life....a certainty! We are stretched for time, patience, and money! Life stretched us and too often we find injury because we fear or neglect the positive aspects of being stretched.
   Have you ever done speed work? That's stretching yourself. The benefits always follow the stretching!
   My time is being stretched these I just relax and do the best I can. Never settle for anything other than the best you can do!
   6.2 miles in the wonderful Summertime!!! Hope you are well! Peace!

Wednesday, July 5, 2017

Mal function

    Ah! I hate computer problems! Especially when my Garmin fails to connect. Now my USB device is not being recognized. Therefore I can't review my runs....oh well back to old school.
   I did run yesterday....shouldn't have but did...2 miles.
   Today was better, 6.1 miles. I can in soaking wet! The humidity is marvelous today!! Looks like my average week is going to be around 27 miles. I probably wouldn't exceed this amount unless a HM was in the future. Hope you are well! Peace!

Monday, July 3, 2017

Dr. Appointment

             Dr.s aren't like they used to be...mine was so preoccupied they really didn't have a clue! I guess we wellness visits are low priority as well as we ought to be. There are lots of sick folk out there...
   Turns out with minimal exam I am okay?! Need to get a shingles shot!
  It's wonderfully hot and humid today. I ran 9 miles very slowly and had to take walk breaks every 5 minutes toward the end.
   My quads are sore, my feet hurt and I am a glad hearted runner!
  Hope you are well! Peace!!

Saturday, July 1, 2017

Happy day off...?

            Rarely do small church (125 in avg attendance) Pastors get a day off. We actually have to force ourselves to vacate. To put down the phone! Yet it is a calling and it is very rewarding.
  The main problem with Pastoring is the horrific lack of commitment we see today in "Christians."
 I guess because I am a Runner and I understand the value of commitment and training it bothers me to see flippancy towards the faith.
   People in this age are driven by the self....even as a Runner this is prevalent. Recently a dear friend and mentor of mine passed away. He told me to "Keep on keeping on!"
   Perseverance is a trademark of a real Runner and a real believer. Today I persevered! 4.7 miles in the wonderful hills of the Ozarks. I wondered today if there would be a day I could no longer cruise these hills? Sadly the answer is yes...but not today! Hope you are well! Peace!


     So, we've been getting missed by all the pop-up showers and now drought has come. Trees are soaking up all the dew and seedlings a...