Battlefield Running

Mile reps

2012-02-01T15:25:00.002-06:00

So another day of treadmill training.....I've been into this program for over three months now....12 pounds off.....popped a 23:58 5K time trial....the achilles feels fine...so it's working! I wonder what will happen though when I run outside? It'll be interesting!
I am in a recovery week so today was 3x1mile @ 10K pace (7.5mph 1 degree incline) with a two minute rest in between. I did a 1.5 mile warm up and cool down....total: 61 minutes 6.36 treadmiles....I am really feeling encouraged and confident...I hope to keep dropping the weight and gaining speed! What if I really could break 4 hrs in the marathon? Hope you are well! Peace!

A Principle oft overlooked

2012-01-31T15:08:00.000-06:00

Recovery!! I feel really good today after the time trial...the body showed very little repercussion from yesterday.....but obviously the inner body says different! Normally I take Tuesday off after my long run but I opted for a recovery run today....my energy level wound up being very low and I am thankful I only had two miles planned! I did increase incline to 1.5%...but that shouldn't be much of a factor in energy expenditure...you'd think it would be negligible. I made it...barely and finished with 22 minutes and 2.04 miles....basically I got warmed up then was done! Tomorrow I have mile repeats slated...I'd better eat good and get hydrated....Peace!

5K time trial

2012-01-30T14:34:00.001-06:00

So I have been planning on this time trial since Friday. Psyching up for it, planning a scientific strategy in order to break 24 minutes in a 5K time trial. I always train on 1 degree incline so that is a given. The plan was to start at 7.5mph or 8 minute mile pace and settle in and relax. Then each 1/2 mile I would increase by .1mph until 3 miles and finish out at 8.1mph. That would break 24 minutes by the math. I actually did the 3.1 miles in 23:58!! Sure it was a flat, easy course, but I really feel encouraged by this effort. I really never got to a bad place during this run...it was smooth and in control the whole way. The last 1/10th I was sucking air a little but not bad. So this helps give me an idea where I am in my training......so the rest of the week is a recovery week...I will cut down on time and D and prepare for next week as I keep training. Peace!

Speed session

2012-01-28T13:36:00.000-06:00

Had to trim down the planned workout due to the need to save energy.......
I did a 4 x 1/4 mile, 2 x 3/8 mile all @ 3K pace (8.1mph 7:24's 1 degree incline)
Totals were 45 minutes 4.69 treadmiles. Finished week with 378 minutes and 38.00 treadmiles. Everything feels good....the feet, ankles and achilles do tighten up a little if I rest or sit down but no biggy. I am still thinking about racing soon....it'll be an interesting experience to go from TM to roads! I have almost attained my goal of losing 14 pounds, too! Hope you have a great weekend!! Go Tigers!! Down with Duke! A Niece of mine likes Duke so I pick on her! Peace!!

Easier!

2012-01-27T16:40:00.000-06:00

Funny how the body responds to training. Down close to twelve pounds, with legs more muscular than I remember, with a desire to achieve a goal...I am seeing improvement! Today was a simple recovery run....no pushing but simply recovering and keeping a nice form. This was such an easy run! I felt like I could go forever! 60 minutes 5.61 miles.
I am having a real good week so far concerning my running. Up to 323 minutes total already! I am going to run some 1/4 mile repeats tomorrow at 3k pace (7:20's). Don't know how many yet....I am really excited about next week! A recovery week! On Monday, usually long run day, I am going to run a 5K time trial on the treadmill. I will try to break 24 minutes. Hope you have a great weekend! I had a very busy week! Probably put in 60hrs of work with Sunday still ahead! Not complaining...nope....glad I have the influence and purpose I am blessed with! Peace!

Like a Machine!

2012-01-26T12:25:00.000-06:00

So much training on a machine I have been developing a new running mantra.."I am a machine!" Just like the treadmill......steady, consistent, driven, in control, powerful....too much treadmill training now I am believing I'm a machine! Even today I felt like a machine! 4 X 1 mile @7.5mph 1 degree incline(10K pace) 2 minute rest. I felt great the whole way! Nice 10 minute warm up then into the run....no struggling....easy and fluid...no glitches....just like a machine! I am gettin' skinny! I'd like to bust off some more pounds, maybe my goal of 172 will be changed to 165....anyway 60 minutes today and 6.32 treadmiles.....keep burnin' the calories Z! Peace!

Hi intensity GA run

2012-01-25T15:42:00.000-06:00

GA is general aerobic, these runs are not recovery runs nor hard runs...my pace on the 'mill for these runs should vary from 5.9mph to 6.5mph.. ..today after a brief warm-up I decided on the upper level pace of 6.4 to 6.5mph. Finished with a 70 minute workout and 7.35 treadmiles. I really felt like a machine today. Yesterday I took off completely because I WAS tired and man was I hungry! I guess I've really been burning the calories. Today I am weighing closer to 173!! Yet as I look at myself I still see fat! I'm gonna keep pushin' and see how low I can go....12 down and ? to go.....peace!

Pushin' it!

2012-01-23T20:43:00.001-06:00

I continue to push the old body! Today my goal was 14 miles on the treadmill, 1 degree incline, the pace was undetermined....at least 10 to 20% slower than MP(9:09's)...but that didn't happen....nope...had to push it!
By 12 minutes in I was at 6.2mph...held that to 20 minutes in, ramped up .1mph to 6.3 and held that to 50 minutes in, ramped up to 6.4mph, held that to 90 minutes in, ramped up to 6.5mph, held that to 14.03 miles in 2:13:15. That's averaging 9:30's so not bad for a training run! I haven't run that fast for that long in years! However; the treadmill is much easier than the roads....I am staying focused on weight loss!!!
I wonder what the transition to the roads will be like? Has anyone ever done what I'm doing? Well, down around 174! That's 12 pounds down!!!! Peace!

Creaky and tweaky

2012-01-21T14:59:00.001-06:00

My old bones seem to stiffen up quite easily anymore....however I can at least loosen up after a while....so after yesterdays very encouraging workout I hit the ole' mill again and decided to run within conversation pace the whole way. Wound up with 45 minutes and 4.49 miles. I finished at a 6.5mph pace and it seemed easy?!
So my week has ended, 350 minutes total on the mill this week...knocking around 174-175 pounds....Monday is long run day. I need to be aware of this and be prepared! Hydration and rest...I'd like 14 miles. Hope you are well! Peace!

Obvious!

2012-01-20T16:10:00.002-06:00

So my 11 lb loss is not obvious to anyone except Sandy, because she sees me...but today as I ran on the treadmill it is obvious! I decided on a hard effort today. Mile repeats. I was going to do 4 X 1 mile at 8min per mile/7.5mph. After the first two I decided to do 1 X 2 mile @ 7.5mph....or 8min mile pace, I didn't suck air! I was right above the lactate threshold the whole time! Very encouraging and a strong indicator that my body is responding to the training. So I finished out with a total of 60 minutes and 6.5 treadmiles. I am having a good week training wise...have a great weekend! Peace!

Making the Flip

2012-01-19T16:07:00.000-06:00

As you get older it gets a little more difficult to make the transition from sedentary to active....sometimes it's easy and other times it takes time! Today I struggled until the 33 minute mark. Finally made the flip and felt pretty good. Cruised on a nice little GA run...75 minutes 7.54 miles. I am sticking with my goal of reaching 172 before I begin to incorporate outdoor running. I am currently wavering between 174-175lbs. I truly believe my best weight is not 172 but probably more like 165. I'll just keep doing what I'm doing and hope to continue the decline in weight....we will see where it stops! Peace!

RR-

2012-01-18T15:42:00.000-06:00

Recovery run day! Man my hammies are sore! I realized I hadn't run over 12 miles in a long long time and yesterday's run really worked me! I decided on a simple little ez run today. Just enough to loosen up the bones and break a nice sweat. 40 minutes 3.6 miles.
Today as I had to make several hospital visits I decided to run from the parking lot to the entrance to test the wheels. I noticed one thing...my pace was fast! I will be aiming to begin including outdoor runs asap. I am still counting and cutting calories and I am down 11 pounds to 175. I seriously believe I could stand to lose 10 more! Man it is so hard to lose weight! But little by little, with discipline and determination, and time, I will arrive to my racing weight! Peace!

Climbing

2012-01-17T16:55:00.002-06:00

So I skipped the treadmill workout yesterday. I was just completely exhausted after Sunday. I worked half a day yesterday and spent the remainder with Sandy running errands....when I got home I had time to get the run in but instead I napped! I have learned over the years to not obsess over a lost run!
Anyway, I felt much better today and was able to work in the long run into my schedule.
I decided to not push it hard today but follow the suggestions of many experts when it comes to pacing for the long run ( 10-20% slower than MP). I began by attaining 5.5mph during the first 10 minutes....I was pretty good and warm so I began a fun workout. I increased by .1mph every 10 minutes. That had me finishing @ a 6.7mph pace. 130 minutes 13.17 miles.
So I continue the gradual climb in miles for my long run. I hope to put in another 230-250 more minutes this week. I will probably do an easy recovery run tomorrow but I will wait and see how I feel.
A note about registering for races; in this area very few races ever max out. However that is no excuse for me being so noncommittal! I am mentally preparing for the 25K in Feb. Last year that race only had around 80 participants!
I want to look at it as a MP training run. Hope all is well with you! Peace!

Hunger!!!!

2012-01-14T14:19:00.001-06:00

I pigged out big time last night! I had a real big baked potato with butter and sour cream, cole slaw, and four big strips of fried catfish with tartar sauce, then ice cream to boot! However; I woke up starving!! Had some oatmeal with my Chia seed mixed in....still starving....went to store....about died from starvation! Sitting here typing...stomach growling! Down 11 pounds!! Fight...fight...fight!
Sandy is making dinner early....lasagna! I will eat!
I took it easy today, 40 minutes, 4.19 miles with 1 mile @ 5K pace (7.8mph). I felt real smooth and strong during the 5K pace mile and I know I could of gone further but want to save energy....
I finished my week out with 331 minutes on the treadmill, logging 34 treadmill miles, and dropping another pound!
I talked to Sandy about my race schedule this year. I am looking at three races. A 25K in Feb, a HM in March, and a Marathon in April.
I am going to begin transitioning to the roads next week, if weather permits, with one short run.....test the waters...hope you have a great day! Peace!

Rest easy

2012-01-13T16:39:00.001-06:00

So another day on the ole' treadmill. I keep working towards my goal of going down 14 pounds. I am knocking on the 175 door as of today, down 11, however I am going out tonight with friends to a local cafe that has a Friday night "all you can stuff in" catfish night. Oh baby...fried food heaven!! I will say my body is crying out for calories! So if I eat a lot no biggy because my body needs the calories!
I have had a good week so far....today 60 minutes 5.4 miles...a good easy run. I could have held the pace forever! So tomorrow I hope to run some quality miles.
Tomorrow I will do a speed session of prob only 4 X 1/4 miles at or a little faster than 5K. Hope you have a great weekend! Peace!

Winter!!

2012-01-12T15:17:00.000-06:00

So today is a good day to treadmill! It has snowed and the wind is horrific! Winter has reminded us of its presence!!
I am down a solid 10 pounds and I really believe I could drop another 10 which would take me to a svelte 165....however; I'll not obsess over this one way or the other...it is basically a lifestyle I am choosing. One of healthy eating choices and not taking in more calories than I need!
Recently Sandy and I had to eat out so we opted for a nice local restaurant and we both had salads....I noted a sign that said "all you can eat Tuesdays!"
Isn't that so indicative of our thinking in this country? Consume more than you need! Eat until you can't eat anymore! Man I used to love buffets!!!
So today I did 3 X 1 mile @ 10K pace, finished with 5.4 miles in 50:10. I'm continuing to crank out the quality miles and finding that the weight change is noticeable! I'm pumped! I sure hope I will be able to transition back to the roads soon....until then treadmillin' baby! Peace!

Mental Toughness?!

2012-01-11T15:13:00.003-06:00

I wonder if the ability to run on a treadmill in a garage, with no media, and only a phone in case of an emergency call, for long periods of time is a way to train mental toughness? It can be difficult to stay interested! However; I am currently driven!
Yesterday I took the day off not because I wanted to really, but I actually only had one hour of free time throughout the entire day from 5:30am to 9:30pm! It was a packed out day of ministry!! I always tell people be thankful you are busy! It beats the alternative!
Today is a bit different. I have some time available so I put in a 70 minute GA (general aerobic) run. Finishing out at 7.01 miles. That's a total of 180 minutes so far this week and 19.01 treadmiles! I'm closing in on the 10 pound total of weight drop. That is a huge amount of weight! And in all reality I beat'cha I could lose another 10!
I wish I had some pics to post before and after...it's difficult to tell anyway, most people thought I was skinny to begin with and even though I've dropped 10lbs no one has noticed except Sandy because she sees me........
Peace!!

Long/MP

2012-01-09T15:27:00.000-06:00

Today I decided to go to 12 miles. Once I get to this distance I can start increasing every other week to a "real" long run (anything over 17 miles).
By 7 minutes I was to 6.3mph. I increased every 7 minutes by .1mph to 28 minutes, by then I was at MP (marathon pace, 1 degree incline, 6.6mph).
I held this for 49 minutes to 77 minutes, then I upped to 6.7 for 14 minutes taking me to 91 minutes, back down to 6.6 for 14 minutes taking me to 105 minutes, then finished at 6.7mph. I did the 12 miles in 1:50:50. This figures to a 9:14 per/mile pace. Of course this is on a treadmill and is much easier than the roads. I must continually remind myself of my objective-gaining a new weight level! I want to shed pounds and I am doing it! I am a solid 9 pounds down and counting, especially after burning nearly 2000 calories today!
Sandy picked a shirt out for me to wear yesterday to church; she said to "show off my new skinniness". I like that word skinniness! Today I really felt like my old runner self. Clicking along at a steady pace, knocking off the miles, experiencing the zone. I do long for the roads but I must hold to my plan.....shed fat...shed fat...skinny...skinny...
Then just maybe I will run the roads again! Peace!

MP and rest

2012-01-07T14:40:00.001-06:00

Over doing is my nature. If I could just learn moderation!!! I am forcing myself to cut back! Today the tweaked back and leg is feeling much better. I am stretching and rolling and strengthening in order to prevent injury. I've logged 10 consecutive weeks of 20 or more miles (treadmill) and 4 of thirty or more. I am down 9lbs! That makes a difference!
177 is a nice figure and Sandy even said today she's noticed the loss around my waist. My goal is 172 but I'd take my high school weight! 157!! Ha!
My record of 20 or more miles in consecutive weeks is 60. I did that back in 1986-87.
So I'm not trying to break that streak! However; I really want to get back on the roads! I will stick with my plan though....when I get to 172 pounds I will strategize my return to the roads.
Today I walked 1.5 miles outside with Sandy then ran 30 minutes with 23 minutes at 6.6 mph or MP. Covered 3.22 treadmiles and finished the week with 300 minutes.
Hope you have a great week! Peace

Super Sensitive

2012-01-06T15:41:00.000-06:00

Maybe I'm a baby? I am super sensitive to every little tweak in my body. I probably have not done well in cutting down this week. Longest run yet 10.61 on Monday, 3 X 1K @ 8mph Wednesday....tweaked ham and back....rest runs Thursday and today @ 6.3mph. I did lots of stretching and also walked outside 1.5 miles yesterday and the tweak seems to be working out. I probably need to reel it in a tad. I am making great progress on my weight loss! I am pretty steady at 177 right now. That's a 9lb loss!
I continue to count calories.....although I will splurge tonight!! Goin' out!
30 minutes today and 3.04 treadmiles. Peace!!

Cut down week

2012-01-05T09:59:00.000-06:00

So....trying to cut down so I don't burn-out! It's hard when you want to run! But it is important to "catch your breath".
So today was a short GA run (general aerobic). 40 minutes at 6-6.6 mph...4.09 total D.
I expect to log about 30 miles or so....no pressure! I'm taking it easy! I actually ran some hard D yesterday, oh didn't have time to post; 40 minutes yesterday, 4.22 miles, 3 X 1K @ 8mph. I really look forward to some mile repeats Saturday!! I am getting stronger and faster! Peace!

Recovery...

2012-01-03T16:28:00.001-06:00

Tuesday is currently for recovery runs. They consist of a pace between 5-5.6mph. It was an easy pace and I felt pretty good during the run.
I still plan on cutting down even though I've already logged 160 minutes. I need about 160 more or so this week.....I am having to force myself to back off, even today I felt I could of gone faster but it's important to rest the body. I reminded myself that I am 56 not 30 today as I was logging the time.
60 minutes and 5.25 treadmiles...Peace!

LP run

2012-01-02T16:40:00.000-06:00

I am planning on cutting down time on treadmill (TOT) this week. However; I will still continue to increase Monday's runs until I get to a long run (17 or more miles).
I am making these runs faster than the traditional LDS runs. Today I did 100 minutes and 10.61 treadmiles.
I warmed up for 30 minutes and had 2.75 miles...then began an increase of pace every minute by .1mph to 7mph (or my HM desired pace). I held this pace for 31 minutes, then went to 6mph and increased by .1mph every two minutes back to 7mph, then decreased by .1mph every minute until I was done. I felt really good and haven't run this well in a long long time. I'm a lot thinner and stronger than I've been in ages. I know it's not the road, though. My hearts desire is to get back out there and enjoy! It'll happen!
I've been looking at the race calendar. April 28th there is a local marathon, March 31st there is a HM nearby, and in Feb there is a 25K.....so I've no excuses! I just need to decide and be firm in my decision. Hope it's well with you! Peace!

2012

2012-01-01T10:17:00.001-06:00

My life is incredibly packed and busy.....adding something is hard, traveling is often for relief and restoration so running races proves to be a low priority, not that I want it to be so, but that is the reality. So the solution is to nail down some races and have the courage to run them. For three months I've been treadmilling like a rabid dog! I've lost 8 pounds. I intend to lose more. I've seen cardio fitness improve. Now I need to begin to add outdoor runs and transition slowly. My mileage (treadmiles) is in the mid thirty a week range for three weeks. I will probably hold here for a little while and begin to increase the long/progression run while decreasing training days to 5 from the current 6. Although I feel I could run every day! Not wise at this ripe old age!
So for the sake of accountability I will make my decisions about races and put them out in the blog....I have a dream of running a 3:59:00 marathon. I know I can do it....I hope you have a great 2012!! Peace

Re-solution

2011-12-31T15:14:00.001-06:00

Resolution is an interesting word; Re-solution....coming up with another solution to a problem or situation....I stopped making them years ago, however; I do like to set goals.
I heard a good definition of burn-out today: When the will becomes fatigued
I resolve to not allow this to happen! I tend to do this in many areas of my life. I have a strong will and I will push it to the limit until something breaks....
So I will need to be in a state of heightened self-awarenwess! If I would just follow the little voice of common sense a bunch of my running burn outs would stop!!!
I resolve to pick a race! I resolve to value every minute of every day!
Today I did an easy GA run...40 minutes 4.14 treadmiles. Finished with a total of 385 treadmill minutes this week!!!! Happy New year to all!! Be safe and have a year of great discovery and joy! Peace!

Saving Saturday

2011-12-30T15:33:00.002-06:00

Often I wear myself out on Saturdays with a hard run so I decided to save Saturday with a hard effort today. I did my mile repeats today, 3 X 1 mile @ 10K pace (7.4mph) or 8:06 per/mile with a 1/4 rest in between. On the last repeat I increased each 1/4 by .1mph. I really felt good and am encouraged. I just wish the fat would melt off quicker! Man it's a slow process!
So I have reached 345 minutes so with an easy run tomorrow I should reach a 10% increase over last week. Next week will be a let up week. It's essential to let the old bones recover a little so I'll decrease the miles and time a bit. It's over 60 degrees outside today! I am still resisting the roads because I don't want the tendinitis top flare again. I wait until the weight is off! Peace!

Recovery run...

2011-12-29T16:23:00.001-06:00

So if I plan on maintaining this motivation I seriously need a goal race....prob is there are few during the Winter months around here...I really need to breakthrough and commit to a specific race....I think I'm chicken!
My feet, legs, quads are all a little tired from the workouts this week so a nice easy recovery run was the decision. 55 minutes at 5.0-5.6 mph with a total of 4.86 treadmiles. I am becoming almost obsessive with my diet! Learning the caloric and nutritional value of everything I eat, and watching the numbers closely.
Last week I was on the run (errands and such) and had to grab some fast food (golden arches) man that stuff settled on my stomach like lead! Yuk!! Even tho the fries were great going down it just didn't seem like it was right?! I have to eat out a lot and it seems like it's just a load of c**p everywhere you turn....I guess Subway wasn't so bad...or the Mexican place....anyway I am determined to get to the lowest possible weight I can and not eat junk in the process.
I am already at 295 minutes on the TM this week with two more workouts slated. A GA run tomorrow and mile reps Saturday. Hope you are well! Peace!!

Improvement!

2011-12-28T16:14:00.002-06:00

Today I felt sluggish....I shouldn't of had that cup of coffee yesterday afternoon! My body is very sensitive to any type of drug or medicine....However; my RHR is still around 54 bpm so I'm not overtraining.
My plan today was to do 3.75 miles of speed work. I did this by 8 X .25 miles, 7.9mph increasing each one by .1mph with a .25 rest @ 5-5.5mph. The 3 X .5 miles, 7.8mph increasing each one by .1mph with a .25 rest. Then to top it off I did an 1/8th mile @ 8.8mph. Wow! Hadn't moved the legs that fast in a while! Finished out at 80 minutes and 8.22 treadmiles.
Funny....during the 1/2's I really felt good...like I could hold on to it for a lot longer...I guess I am improving!? it is so hard to lose weight....so frustrating!! Well at least I'm losing...down almost 8 pounds!! I really am motivated to drop this poundage...it is visible now in my waist and face....hope to drop at least 6 more! Peace!!

Recovery day

2011-12-27T17:55:00.000-06:00

I am afraid of something....I have been very diligent in my training on the treadmill and it has been very forgiving....I am afraid when I transition back to the roads that the tendinitis will flare back up...so...I must continue to work on eroding the fat!! The excess weight must be gone! Today I stayed true to my plan and did a recovery run. 5.0mph to 5.6mph...no faster! I just relaxed and worked on ease and form. I went for 70 minutes and covered 6.21 treadmiles. That's a total of 160 minutes already!!
Tomorrow, if I feel good enough, is speed work day. Go Mark!!! I am starting to knock on 178 pounds!!! That will be 8lbs down!! It's been really hard during the holiday season to restrain....I have failed a few times, but the fat is burning off!!! Peace!!

There is a plan?!

2011-12-26T14:49:00.000-06:00

I am not doing all this exercise for nothing! I, for some reason, want to run another marathon! Last week I reached my goal of 350 minutes which translated into 34 treadmill miles. I have been treadmilling 6 days a week...I think I need to continue increasing time but also add another rest day. So today I treadmilled for 90 minutes. The Monday run is going to be the long run/progression run. Technically I am not in the long run territory yet but I will eventually arrive as I slowly increase.
So at 17 minutes in I was at 6.3mph 1 degree incline. I held this pace until 55 minutes then bumped up .1mph every 11 minutes...finished at 90 minutes/9.31 treadmiles.
I continue to watch the calories and am highly motivated to get the fat off! I am very close to 178!!! Peace!

Merry Christmas to all!!

2011-12-24T13:07:00.002-06:00

I wish you all a Merry Christmas and the best year yet! Today I managed to complete my goal of 350 total treadmill minutes this week resulting in 34.05 treadmiles.
I did 2 X 1 mile repeats toady at 7.4mph (8:06pace @ 1 degree incline) and I am really surprised how good I felt?! My cardio is definately improving! I am pumped! Over all my body is staying in good shape....the treadmill is soooooo forgiving!! I do still hope to run a race next Saturday......we will see?
My weigh in went good but I am going to say I am still at 179 because it's really in between 178 and 179....still too much junk food around me!!!!! "Tis the season! Peace!!

Like an Elf before Christmas?!?!

2011-12-23T13:28:00.001-06:00

Busy, busy, busy!! Hospital, wedding, study, writing, running.....time! Time flies...and I'm the pilot!!!
I managed to get in a solid GA run..."general aerobic". As defined in "Advanced Marathoning".
I set the pace on 6.1 mph after a good warm-up and cruised into a 50 minute 4.72 treadmile run.
I remain determined to run smart and lose fat. I kind of feel fat today? Down 7 pounds it seems hard to break off another pound? Kind of a plateau right now?
Oh well....I expect all the cookies, and peanut clusters can't help! :) So all I have left is 35 minutes of Treadmill time to reach my goal this week!
I really felt good today. The pace was what I would call "slightly strained conversational". You can converse but you have to grab breath...
I will do some pace work tomorrow....undecided as yet but I am a believer in the SAID principle. Specific adaptions to imposed demands....So if I want to run fast I must train fast! Have a great day!!! Peace!

Scientific?

2011-12-22T16:33:00.001-06:00

I have read nearly every book on running in my years. I have quite a library! You'd think I'd figure it out! So I am trying to put it all together into a training plan that I can use on the treadmill and transition to the roads.
My PRIMARY goal...I must hold to this....is to lose pounds!!! I am down a solid 7 and have at least 7 to go....in all reality I truly believe I ought to be in the 160's but 172 is my goal as of right now.
So I need to maintain focus and not run into injury again. Today it was hard to do but I forced myself to run a "recovery" run. The pace is important. I held between 5.2 mph and 5.6 mph....running the majority of the 55 minutes at 5.6mph.
This was an easy conversational pace and I really didn't feel any residual effect from the speed session yesterday.
My goal this week is 350 treadmill minutes total. I am up to 265, leaving 85 minutes for two runs. Tomorrow will be a "general aerobic" run. I will probably run this at the top end which will be 6.2 or 6.3mph.
Then Saturday will be a couple of 10K pace miles or faster...I think, kind of a tempo run.
Well, I sure hope you all have a wonderful Christmas time. I look forward to seeing my youngest son, and am sad because the oldest and his family can't come home this year...but we have skype!!! I am conflicted about Christmas this year....I enjoy and rejoice in the reason for the celebration but not having the family together is a downer..... Peace!!

Keep burnin'!

2011-12-21T15:36:00.000-06:00

I am getting serious! Today during the second to last interval I asked myself "Why am I doing this!" Have you ever thought that while you were suffering? I guess because I want to attain or achieve a particular goal, therefore I must suffer! Actually to achieve any level of success there is always a cost. So my desire is to burn fat! I also want to improve my fitness level. So today I did some treadmill speed work. I developed a little ladder workout. After a good warm-up of 1.250 miles I did a 1/2 at 7.9mph, 1/4 rest, .625 @ 7.8, 1/4 rest, .75 @ 7.7, 1/4 rest, .625 @ 7.6, 1/4 rest, .5 @ 8mph, 1/4 rest, 1/4 @ 8.3, 1 mile cool down. Finished with 70 minutes total and 6.82 treadmiles.
It was on the last 1/2 mile interval I was beginning to suffer. I concentrated on holding good form and staying relaxed. I was right on the brink of oxygen debt. I really think my fitness level is improving! Plus being 7 pounds lighter helps!!
I figure I have burned off 24,500 calories in the last 7 weeks! It's happening! I am slimming down! Oh man it's hard to do with all the cookies, chocolates, pies, etc, that are available during this season! I have a vision though....I see me running the roads again. Injury free, busting the tape of a marathon in 3:59!
All I have to do is keep burnin'! Peace!

Surviving the Stinker

2011-12-20T16:30:00.000-06:00

Man my hamstrings are sore! Yesterdays run really stuck it to me....goes to show how far from being in shape I am....plus today I seemed to be tired as I began my workout. The intention was to run a recovery run and try to maintain at least 5.6 mph...I actually had to slow down a couple of times and walk @ 4mph....just toasted. Finally at about 38 minutes I began to feel a little better and set in at 5.6 mph and cruised home to a 60 minute recovery run and 5.12 treadmiles.
My goal is 350 treadmill minutes this week. I'm at 140 so far with a hard run and a recovery run. Tomorrows run all depends on these hammies! Peace!

It's beginning to look a lot like training!

2011-12-19T16:03:00.000-06:00

I am at the point in my journey on the treadmill that I can begin to seriously consider training. I seem to be in the pattern of dropping a pound a week and I expect that to continue.
I started today with a plan to vary the workouts and still log around 350 minutes of treadmill time. So 80 minutes today and 8.27 treadmiles. The run was designed for distance and an increase in pace....felt good! Peace!

Mile time trial

2011-12-17T12:27:00.000-06:00

Well I felt fair today.....I finished out the week with 33 treadmiles and a weigh in at 179 pounds. I have at least 7 more pounds to go and man they are hard to get off! The fat pounds are like leeches! They stick on you and suck the life out of you!
I wanted to do a mile time trial today so I did a good warm up and decided to try to hold 8.6 mph at 1 degree incline...that went well for a quarter mile then I knew I had to decrease or die! I began to decrease .1mph as necessary to hold on....I finished the mile in 7:21. I was hoping for a faster mile but it is what it is...must face reality. I decided to add in 2 quarter mile pick ups at 8.6 mph with a quarter rest in between. I think I just need some practice running at this pace.
As I cooled down I though back to the day I set my 10K PR....a 42:21....to think that that average pace was faster than I can even run an all out mile now is slightly depressing. Facts are facts....I have slowed down significantly, however; If I can keep losing the weight I can get some of the speed back. In those days I was in the 160's too!
They say for every pound you lose you can run 2 seconds per mile faster...
So it goes...Peace!

Recovery day

2011-12-16T16:52:00.001-06:00

So I feel okay, but man running was hard today! I wound up with what would be termed a recovery run. The slowest pace one could run! 48 minutes 4.13 treadmiles. I am in caloric deficit! I am hungry! This only eating three times a day is tough! Yet the plan is working as I am at a solid 179 pounds right now. That being halfway to my initial goal of 172.
I have a tendency to take things to the extreme....I am highly motivated right now...hope I can hold on! I plan on a short session tomorrow...perhaps a one mile time trial....I wonder if I could hold a 7 min mile pace for a mile? It will depend on how I am feeling, if it's like today forget it! Oh well I have some exciting dinner plans tonight! Chinese!! Egg roll, crab rangoon, Sweet and sour Chicken...Oh yeah!! I am gonna take in some calories! Peace!!

A fool and his treadmill are soon parted!

2011-12-15T17:44:00.000-06:00

I hope I am not being an idiot! I have run on the treadmill 5 days in a row and each run has been what I would have called hard.
   Today I ran 67 minutes and did 6.52 miles. I did 2 minute intervals starting at 4mph going up 1mph each 2 minutes to 8mph.
It turns out this was kind of like an interval training run. Around 50 minutes I began to really feel it! I hung on and reached 67 minutes.
   I don't want to burn out or get injured but the body is feeling good! The treadmill is so much more forgiving than the ground! My plan for weight loss first then road work is on track! I broke into the 170's!!! 179 today!!
I am thinking about a trial race December 31st. There is a 5k in Springfield. I wonder what it would be like to run it seeing as I haven't run on the road for nearly 8 weeks! What do you think?
   I am slimming and today I noticed that I could comfortably handle 7mph! Hope all is well with you!! Peace!

Treadmill speedwork

2011-12-14T14:50:00.001-06:00

Well....I'm training how I feel, I felt like I could handle a speed session today. I've been studying and researching how to burn fat at the fastest possible rate....I am an obsessive type you know :)...and interval training is one of the sure fire ways to burn fat and improve VO2 max.
I have been putting lots of time in and at decent paces and I am most definitely seeing the results. Today I weighed in at 179!!! I haven't been under 180 in several years. I am actually half way to my goal of reaching 172 lbs.
So with feeling good and motivation I went with a clear plan of 5X1/2 mile with 1/4 rest intervals. The pace speed was 7.5, 7.6, 7.7, 7.8, and 8mph. I am telling you these paces seemed a lot faster that what I remember them to be on the track?!
I did a mile warm-up and cool-down finishing the work out in 56 minutes with 5.55 treadmiles.
I have become very aware of my caloric intake and am more aware of what I'm eating and it's nutritional value. Hope all is well with you! Peace

Three hard ones

2011-12-13T14:49:00.000-06:00

I have strung three hard workouts in a row....probably not wise but I am going by feel so I felt like I could do it today. Funny how the tendinitis is not bothering me....I guess the plan is working with the exception of the runners knee flare-up. Nothing serious but probably to be expected because of the steady increase of miles and the higher intensity than normal. I am burning up the calories! I am almost half way to my goal!! I am so so close to breaking into the 170's!!
66 minutes today at base pace, 6.46 treadmill miles...I am not sure of the work-out tomorrow but I am sure I need to cut down a little....peace!!

33's! I mean waist size!

2011-12-12T16:25:00.002-06:00

I am wearing my only pair of 33" waist jeans! They fit quite comfortably! It is very encouraging to put them on again! I am weighing in at 180 even so that's a 6 pound loss to date. I expect to keep dropping for a while.
Today I ran 65 treadminutes and 6.65 treadmiles. I felt pretty good, maybe a little tired from yesterdays run, but good none-the-less. What's amazing is no Achilles burning or pain at all! A little right runners knee but nothing serious just growing pains.
So it goes.....peace!

Another Treadmill PR...

2011-12-11T12:34:00.000-06:00

This is getting fun! I averaged 9:15's for my 64 minute treadmill run today which was 6.91 treadmill miles. That counts the warm-up and gradual increase to 6mph by the 10 minute mark. I then began increasing by .1 mph every 2 minutes up to 7.5 mph which is 8 min per mile pace. I held that for 8 minutes then went back to 6 mph and started over again with the ladder. A good run, felt good after three days off. I so over ate on the trip! I put so many calories back in the system that I had burned off....but it was fun doing it!!!
I finished the week with 25+ treadmill miles so I am still on track even with the trip thrown in....I plan on continuing the gradual increasing next week and probably will break into the 30 treadmile range.
I am considering an outdoor run but I still need to stick with my program....strictly weight loss!!!! Peace

Day #3 week #7

2011-12-07T15:06:00.001-06:00

Well, so far my thinking has been right on target. I began my training plan at the end of October...to start with 30 minutes of ez running on the treadmill and adding a minute every run. I have run everyday but Sundays, I haven't added a minute every day, though. I do a speed session on Saturdays and one cut down run day during the week.
My objective is to lose 14 pounds. Today I have lost 5 to date and have a weigh in Saturday where I anticipate another pound off.
It's very difficult to lose pounds when you aren't really overweight!? Yet I still have some to go....what's great about this is my Achilles tendons have not been buggin' me...I have logged 3hrs and 6 mins already this week and I am feeling great!
The treadmill is much much easier on the body! No doubt! I know I will eventually have to transition to the roads but the 14 lb decrease ought to make the difference.
Today an easy conversational pace, 63 minutes 6.36.treadmill miles.
I will be out of the loop for a few days as I get to spend time with my Sons, Daughter-in-law and Grandson! Peace!

Treadmill PR

2011-12-06T12:02:00.000-06:00

62 minutes on the mill today....it is snowing and very cold outside today so it was perfect for an indoor run! I covered 6.59 treadmill miles in that time giving me my best pace speed average so far during this training program.
I always start out with a walking warm-up @ 4mph for about 2 minutes, then I go to 5 mph for a minute or two, then I begin increasing as I feel...today I was at 6.2 mph at 14 minutes and I finished out at 6.9 mph. I am amazed at how my body is responding, especially at my age, so this should be encouraging to you youngsters! No heel pain! No Achilles tendinitis!! I am losing weight and getting stronger. Of course it is very difficult to abstain from food! We Americans take in way more calories than we need! I was telling Sandy how if we all managed out calories we would save so much food and money we could easily feed everyone in the world!
Did you know that 32% of American kids are obese!!! Wow! Who am I to talk! I do love a buffet, but I haven't been to one in weeks!!!
We hope you are well! Peace!

Week #7 begins

2011-12-05T14:22:00.000-06:00

I am on vacation!!!!!!! I am happy!! I need a break!!! Please don't miss understand, I absolutely love what I do, yet some of the situations I deal with are very wearisome....I wish I could discuss some of them but it wouldn't be prudent!:)
Anyway, I jumped on the treadmill for 61 minutes today at 1 degree incline, attaining 5.86 treadmill miles. A nice conversational pace run, simply designed to burn calories!
I feel good! Heel and tendons are all cooperating, weight is gradually coming off...it's hard to lose weight! Must keep on so I can run again! Peace!

Saturday speed...

2011-12-03T15:41:00.000-06:00

Finally made it to the mill....a busy day! Played a Bluegrass benefit concert today. A friend of mine is battling cancer and we are trying to help offset expenses, etc. A good crowd, and I hope generous hearts.
So I had 4x1/2 mile at 7.5 mph increasing by .1 mph each interval. Did it, and felt good! I need to keep my focus. I am wanting to start training but I must remember I am in a strictly weight lose program right now.
The less weight the less stress on the tendons! Btw they feel great! My weigh in this morning showed 181 lbs. That's 5 pounds off! It is a slow process but I am seeing results!
Hope you had a great day! Peace!!

It is today!!

2011-12-02T12:15:00.001-06:00

One of the great principles of successful living is the principle of "today". A very simple yet often difficult principle to realize.
How many people live in yesterday? I could of if I would of and I should of....or how many live in tomorrow....maybe...if...I hope....
Here's a cool idea; put your worry into tomorrow and you'll never worry! Why? Because it's always today!
I am a believer that today is what makes tomorrow. If you work hard you'll reap the benefits, and so on....we runners are fully aware of this principle.
So "carpe diem!" Seize today! Do the best you can possibly do and know you did your best! Make today the day that changed everything! Be kind!
I jumped on the mill and knocked out 60 minutes TODAY! I hit 6mph by the 10 minute mark then played around with speeds up to 6.7 mph....it was fun! My legs are feeling it though. I am excited about weigh in tomorrow...I just need to be careful in calorie consumption TODAY!
We are going to a great Mexican restaurant for dinner, then swinging by the best ice cream joint in town! Yikes! Temptation!!! I think I will reward myself TODAY!
Oh, I logged 114.5 treadmill miles last month! With only 4 off days! The tendons are great! So far the plan is working! I want to pile up today's for my vision of tomorrow! A fast 5K and a sub 4 hour marathon!!
Hey, I'd like to see more followers on this page....help me out! Peace!

I am hungry!

2011-12-01T15:51:00.001-06:00

Wow! Cutting calories is really hard! I live hungry! Last night Sandy and I met up at the Rib-Crib, a restaurant, and I had a Chicken salad! Talk about change! Usually I'm the Ribs and fries guy! The salad filled me up! I felt blotted and like I'd eaten too much...I think my stomach is shrinking!?
I really, really want to go to a buffet! Since Sandy is working so much O.T. we are having to meet for dinner considering our nearly every night activities....tonight is no different...I want a buffet! I feel like I'm training for a marathon...I'm starving:)
Today I just did an EZ calorie burner. 40 minutes on the mill. Tomorrow I hope to knock off 60 minutes on the mill and burn more calories! Peace!

Driven!

2011-11-30T16:36:00.001-06:00

So I continue to be driven....up and at work by 6:50 this morning....after a really nice time reading my Bible...Psalm 80 really helped to encourage me....I have found after 12 1/2 years as a Pastor that this job is kinda like the Maytag repair man...lonely!
So I finally hit the mill by 3 O'clock and by minute 17 was warmed and up to 6.3 mph. I held this pace for 21 minutes then upped to 6.4 and held for 10:30, then 6.5 for 5:15, 6.6 the rest of the way to 59 minutes today. I hit six treadmill miles right at 59 minutes. Felt good, ran easy and with good form. I continue to deny calories! Only eating the three meals. I can see the weight loss in my face and notice the belt having to go up a notch...this encourages and motivates.
I am driven! I will reach 172! So I have put in 174 treadmill running minutes this week, I have easily burned over 2700 calories....I hope the treadmill doesn't fry!!! Peace!

Base Pace

2011-11-29T16:12:00.001-06:00

I need to note that all my treadmill runs are run at 1 on the incline. This is equal to running on a track....flat.
I have been very hungry! With watching every calorie and not snacking...at all!.. I have heard my tummy grumble more than ever!
I don't want to get unhealthy? I have been living in the deficit....burning more than taking in...I must lose the fat!! Today I ran across a little bag of whoppers at the church...I picked them up...oh man....and I said no! I put them down!!!!
When you realize how much it takes to burn a calorie you start saying no! I spent some time looking for a marathon to run...Little Rock in March or Frisco in April. We will see.
One thing for sure....this idea is working. My heels are not burning or hurting...they are healing!
58 minutes on the mill....@ base pace...5.32 miles. Tomorrow I hope to knock off 59 minutes...depends on how I feel. Today I was sluggish and weak until 48 minutes then I felt great! Peace!

Week #6 begins

2011-11-28T15:14:00.001-06:00

Well I was up and after it by 5:30 today! I am so back logged on stuff needing to get done! Even though I consider myself very self-disciplined I still have way to much needing done! I accomplished a bunch today, though and I still have some hours left!!
I got my treadmill run in, too! 57 minutes of fat burning ( I hope:)).
My workout was a good warm-up to 15 minutes attaining 6.2mph, then I increased 1/10th of an mph per minute up to the 25 minute mark, then I went back to 6.2 mph and increased 1/10 mph per 2 minutes up to the 45 minute mark, then back to 6.2 mph increasing 1/10th mph per 3 minutes to the 57 minute goal.
Felt strong and confident. I continue to work on good form, and dream of tearing up a 5K soon! However; I simply must burn this fat before I race! Wonder what weigh in day will bring? Peace!

Saturday speed-work

2011-11-26T14:24:00.001-06:00

So I set Saturdays apart for speed-work. Treadmill speed-work is somewhat restrictive...in an odd sense that is...the speed is set, there is no room for momentary adjustment, however; I like the idea of being able to "force feed" the pace. I did 3x1/2 mile with a 1/4 mile rest. Pace was 7.5, 7.6, and 7.7mph. The 7.7mph is very near the pace speed I'd like to run a 5K. 7:47's. I am really pleased with how the tendons are responding...virtually no burning! At my weigh in I registered around 182-183lbs, my scale is crappy! So I've knocked off around 3lbs!
A good warm up and cool down, solid 1/2's, a strong week at 29 miles total on the treadmill.
So a day off tomorrow! Then back to calorie burning! Peace!

Break Even

2011-11-25T20:55:00.001-06:00

I expect I am breaking even on calories through the holiday. Bunches of assorted foods yesterday and today, yet I managed to be somewhat moderate!
I tread-milled 40 minutes yesterday at a 6.3 mph, and today I did 56 minutes. I quickly warmed up and was at 6.2 mph by 10 minutes. Long story short I finished out running at 6.7 mph with 5.9 miles total on the mill in 56 minutes. Tomorrow concludes week 5. I will weigh in tomorrow morning before my speed work session.
So it goes.....peace!

Run #27...fat-burner

2011-11-23T15:42:00.001-06:00

So I am into week five of my plan to get the pounds off...I want to get from 186 to 172. 170 would be really wonderful, though!
It's important to vary the runs on the mill just like we do on the roads. Today was specifically a "fat-burner". You arrive to the edge of your conversation pace and put in the time. Today I found 5.6-5.8 mph as the pace. At about 13 minutes I had a good sweat going and I stayed strong all the way to 55 minutes. I am very encouraged today because I have "run" over 15 TM miles so far this week and the tendons feel fine! Plus the mid-section is melting away!
Tomorrow will be tough! I will have to resist the old eating habits!! I plan on continuing counting calories and ending the day with a deficit...that's how you lose the stinkin' fat!
I am already planning on my re-entrance to road running but I have to remain disciplined! Happy Turkey day!! Peace!

The Brutal Reality

2011-11-22T15:46:00.001-06:00

So what's been up with Mark? I got bummed out because the Achilles tendinitis came back..... So what did I do? Pouted....then began to face the reality. Truth is I have extra weight that I carry every run. I needed to get serious about losing the weight before I "really" train.
So maybe....just maybe, if I eliminate the hills and shed 14 pounds I could race again? That is my hope, anyway. So how? Well I am now into week #5 of my plan to get to "training weight".
My plan is to burn more calories than I take in and continue to "run". I have been tread milling! I am motivated to lose pounds!! It's happening!!! I can tell by my jeans! Taking the belt up a notch!!
I started with 30 minutes and have added 1 minute a day with the exception of speed work days. I have developed several treadmill training runs. For instance today I did 54 minutes. I did an easy warm up gradually increasing mph to 6.3 by the 18 minute mark. Then I set in and did 36 minutes at this pace.
I am specifically focused on burning calories but continue to practice pace and form. The treadmill is proving to be less traumatic and I think this may be the answer. If I could get back to 172lbs I believe that will help the tendons.
For the sake of blogging and perhaps interest I will begin to post my treadmill runs. I know people say the treadmill is boring....really? If you know how to think then the treadmill is perfect! No dogs, cars, etc....you can think! I do anyway.
So I have a secret dream....to run another marathon at racing weight..172 here I come! Peace!!!

I apologize

2011-10-26T07:44:00.000-05:00

Good friends don't just disappear! I am sorry for dropping off the face of the blogoshere....I consider you all good friends.
I guess even the most optimistic and positive people can hit a funk...or a rut...or fall into the "I used to be____" syndrome.
My running is still around, though, as a week ago I passed 20,000 miles logged lifetime. I just do it nearly everyday...it's the one place I can find solace in life, a peace, yeah probably chemical for the skeptics, yet a freedom, even though I'm slowing down...sigh....I still find joy in running.
I hope life has been treating you well...keep fighting the fight!! Peace!

Still not normal?!

2011-09-10T19:39:00.001-05:00

Man what's up?! I am usually confident, charming, engaging, and do my job well....tonight I just was a pitiful mess when it came to performing the wedding. Oh, basically it went fine...no one knew any wiser except me and Sandy. I am just not hitting on all cylinders for some reason? Well the kids that got married are happy! The bride was beautiful!! I guess there are gonna be days like this?
I managed a 5k run today and ran a couple of miles @ sub 9's. Hope I sleep this off and wake up to the old Mark tomorrow! Peace!

In a Funk

2011-09-09T17:03:00.001-05:00

So I have hit a funk? Tired and unmotivated. Miles have fallen off....trying to regain the drive. I wonder if the colder weather has put me in a state of torpor? I feel sluggish, lethargic, and blah....not sick...just blah...you know..dull!
I finally had a decent run today. I actually knocked off some quality miles at decent pace. One mile was 8 min mile! That used to be my easy training pace. One thing I believe...you can get some of your speed back. Back in the day I was rail thin! I weighed in at 162lbs dripping wet. Now I'm stuck on 180! If I could regain that weight I would be happy!! Well, I've a busy weekend. Wedding rehearsal tonight, wedding tomorrow, Sunday will be very full as it is every week. I love what I do!! Peace!

Still a 100

2011-09-03T16:41:00.002-05:00

So this could be our last scorcher of a day for a while. I managed a 6 miler putting me over 30 for the week. I have been logging consistent D for 4 months now. Slowly losing the poundage...slowly building the endurance, slowly transforming into the long distance runner I am in heart. The Achilles is doing well...it barks when I run the hard hill runs, yet not bad enough to make me cry....(?) meaning whine.
I am thinking about the next long run. I need a 14 miler next week and I'd prefer not to have to run hills but it isn't possible. I guess what doesn't kill you makes you stronger. One thing I noticed the other day...my legs. They are really muscular! Guess it's all these stinkin' hills! The shins are huge! The quads bigger than ever....I wonder if I can stay healthy what I might do on a flat marathon?
Well, hope you are well! Peace!

Last Hurrah

2011-09-02T14:23:00.002-05:00

They say we've a cold front coming. It will hit the 70's for highs! Man, break out the coat!!! I decided to bust out a tough run today...2K hill mid-day. It's close to 100 degrees and the sun is out full force. I did it! It was hard but I survived. I believe it will make me stronger. I had the best month in miles logged in nearly two years, 128.11. Plus I am less than 80 miles from breaking 20,000 lifetime miles! Yes, I am obsessive when it comes to record keeping! Been journaling my runs ever since 1985! Hope all is well with you! Peace!

Wane....not whine!

2011-09-01T13:17:00.000-05:00

Summer is on the wane here....the day light is shortening rapidly, the Walnut trees are turning yellow, the weeds are dying out....oh btw, we need rain real bad!
I really do love Summer, though! I just find it to be the best time of year...Summertime...when the livin' is easy....
I got out in the 100 degree temps and knocked off a 4.2 miler. The achilles is miraculously feeling better?? I guess cause I've cut down? Or that I'm running lighter? Don't know....just glad! What would I do without running? Whine! Peace!!

Steamer...Charlie?

2011-08-31T15:45:00.003-05:00

So I met a Hillbilly a while back. He is a short, rotund, 60ish, long white bearded, bespectacled man. His name is Charlie. Today as I ran by his shack...he was out under a shade tree...no air conditioning you know! It's about 98 degrees today so Charlie was taking it easy. I, of course, was running! What a sight I must've been to him.....I can just imagine what he was thinking...."city slickers...movin' out and takin' over the country with there new fangeled ways....it ain't like it used to was..."
Any way...we are friends. My heel is cooperating and I was able to run 6 miles today. I am taking it day by day so we will see what tomorrow holds tomorrow! Hope you are well! Peace!

Still Strong, though....

2011-08-30T13:24:00.002-05:00

So all the miles I have run are not lost! I have been babying the achilles by running "lighter" and so far it's not worsened. I have had to cut down miles just a dab, 4 yesterday, 5 today. I thank you for your words of encouragement and advice...I will take it! I hope to run a sixer tomorrow. I felt super strong today! Like I could of run a race. Grateful for the ability to run! On another note, we had a really good visit with my son, his wife, and our amazing grandson, Alex this past week. We live over 7 hours away and it's really hard on us because we love them so much. You may remember some posts from last year about the difficulties our family went through....well time has a way of helping us navigate through it all...so does love! If you do anything above all else love each other!! Peace!

Old age

2011-08-29T16:08:00.001-05:00

The body is definitely failing. I have logged lots of miles but really just starting the marathon training and the old Achilles problem is starting back up. Very discouraging. I managed 4 miles without a problem today but I am feeling discouraged with the whole thing! I certainly can't and won't quit running, nor will I give up my desire to run another marathon. Guess I'll train smart and hope for the best....peace!

Mind over the matter?

2011-08-23T11:32:00.001-05:00

Yesterday I was so fatigued I napped instead of ran!! I was simply wiped out! I really hated to lose a day of training, being obsessive and all, but common sense won out. So today would be the long run...and finally I am starting to get close to logging a true long run (16 miles or more). I put in 12 miles of hard hills today and I was really pleased with the strength and pace. I finished out with 2 miles at nearly MP...so a good run! I was thinking at around the 7 mile mark, as my shoes squished and sloshed because of excellent sweating skills, do other runners hurt while running? I don't mean pain hurt, I mean hurt, hurt...you know what I'm saying? The quads are turning into cement, your feet are done...yet you push yourself through....this is important training! I wonder how strong I will be when I am able to take it to the flats! I hope the achilles stays well..you see, I am surrounded by hills!! I began to gauge the distance of some of these hills, 2 tenths, three tenths, yes the downs are nice and I push the tempo and turnover on each one.
Well, sure hope your training is going well! Peace!

Morphing...??!!

2011-08-20T16:17:00.001-05:00

When my eldest son was a little boy his favorite T.V. show was the "Power Rangers!" Oh how he loved that show!! I personally thought it was cheesy but then what do I know I love to run!
I vaguely recall that they would "morph" from their everyday "run of the mill" life into a "Power Ranger!"
There's a chance I may be morphing! Today during the course of my 9 X 2min @ HM pace I found myself running faster and recovering quicker! No...the heat is still on....no...I wasn't on drugs....I think the training is starting to pay off! I finished the week with 6:54.56 in time on the roads! 36.3 miles, and now three weeks in a row over 30 miles for a week. The HM pace has morphed to 10K pace, btw....
Well I have already been strategizing next week...Mon. go long-12 miles, Tues. EZ 85 min, Wed. 85 min rolling hills..off Thurs, Fri, and Sat...on vacation!! Going to see my son, daughter-in-law, and grandson in Louisiana! Then Sunday I could knock off some speedwork!! Well hope you are doing good! now time to morph!!!!Peace!!

When in doubt.....run!!!!

2011-08-19T15:29:00.002-05:00

Today I was in a great debate with myself on whether I should rest my heel or run....suddenly, yesterday, my right heel began to burn....uh oh!! No es bueno!!! Even worse it had some kind of twinge thing going on....needless to say we Runners are a fickle and sensitive breed. Ever on the lookout for dogs and pain we will run when threatened!! So that's just what I did...ran. I did 80 minutes in the searing heat today! Boy did it suck me dry!!! Yet I had no pain or dog encounters!!! Es bueno!!! I have logged 6 hrs and 4 min on the roads this week!!! I have 31+ miles in...I have run long, and hills, and tomorrow I do my speed work. Tonight it's into the big city for some fine cuisine with friends. I vow to not pig out!!!! Peace!

Always somethin'

2011-08-18T15:10:00.000-05:00

The 80 minute run today was on W South... a hilly and curvy route....I am feeling great heart and lung wise....the creeping aches and pains of foot, heel, leg are starting to bug me. They aren't debilitating pains or issues but why can we just ever run w/o probs?
The high temps and humidity have returned with a vengeance. I have been tired and testy lately....I probably need a cut down week. I have been looking at next week to go ahead and probably only run 3 times. We will be traveling so it is a good opportunity to cut down and find some rest. Hope you are well....peace!

#600

2011-08-17T10:11:00.001-05:00

Today is my 600th blog posting. I still enjoy doing this and I really am thankful for the friends I have in the blogosphere. The blog is really a good motivational tool. Some are really good! Some are mediocre..(ahem)..oh well I push on. :)
Today I made it all the way down to the bottom of Center Road....otherwise known by me as 2K hill. I actually ran all the way up today. The cooler temps are making a huge difference! So 80 minutes of running today with 3 more runs on tap this week. I ought to reach into the 30 mile region again this week....pretty good base building. Hope you are well! Peace!

Into time...

2011-08-15T13:04:00.001-05:00

My training this time has been more centered on time than distance, I totally understand the importance of distance though. It's just a different mind-set if you will. Like today; I wanted to increase to 2 hrs for my long run....I wound up doing 2:03.40 because of the distance I needed to achieve. An interesting development takes place when you run by time, your mileage can increase substantially! Last week 34 miles, the week before 30 miles, this week, if I keep increasing will prob be 36-37 miles. I may have to level off for a week. My right quad has been acting up....a strange feeling that feels almost like it's in the bone? I need to remember the value of resting! Today's pace was the fastest so far this training block for a long run. I seem to be getting stronger, thinner, and faster. I was thinking that the level of difficulty, hills, climbs, downs, etc...made this run equivalent to probably a 15-18 miler on the flats...these hills can be a real bear!! Well a good start to the week!!! Now off to town to "run" errands! Peace!

On the Border

2011-08-12T16:18:00.001-05:00

I am pushing the limits of my body lately. I have been listening yet pushing...stretching and pressing beyond the easy into the hard....today a slight tiredness has been my companion. I have been pressed and stretched professionally lately, which I love, and it crosses the border into my training. I finally was able to get out and launch into my EZ 75 minute run....I began to feel pretty fair and it turned out to be a decent run.
There was a point where the heat and humidity began to erode my motivation but then I thought "I am a long distance Runner!" "I press on!!!" I noticed a surge of strength and I finished strong!
I will hope to run another 75 minutes tomorrow with my repeats mixed in....that will give me around 33 miles this week!! Not too shabby! Hope you have a great weekend!!! Peace!

Lips match life

2011-08-11T15:12:00.001-05:00

You all hear me preaching the importance of listening to your body but do I do it? I have run myself into the ground more than once in my life!!! This week I ran 115 minutes on Monday, 75 minutes on Tuesday, and yesterday I was beat! Normally it would of been hill reps.....but I napped instead!!! I listened! Today, still a little tired I eased into a run with the intention of a short warm up then hill reps....yet I began to think.....where am I in training mode now? I need to begin a transition into focusing on the long run and pace runs so I headed off down Center road....towards the dreaded 2K hill!!!! I would incorporate a rolling hill run with pace....and run up 2K hill to boot. I only went down 2/3rds the way this time and proudly knocked off a 9 minute mile on the way home! A 46:45 minute run putting me at 20.65 miles for the week. I have two runs left. 75 minutes EZ tomorrow, and 75 minutes with 2minutes X 8reps @ HM pace on Saturday. A big week of Bluegrass coming up. I am blessed to be able to play music with some fine friends and neighbors. We will be traveling to a real cool place this Saturday called "The Star Theatre" in Willow Springs, Mo. A really cool venue! Hope you are well my friend!! Peace!

I'll be Back

2011-08-09T15:04:00.000-05:00

Yes, a lame title, yet it is my hope to be back to running a marathon. I've run five and have had a long dry spell. I hope to achieve #6 this year. The last two days I have been on the roads running for a total of 3:10.02....I am increasing ever so gradual and have been doing so for months! Now I am running in the 30's for a week and plan to continue the increase. So far this week over 16 miles logged of rolling hills! If I run a flat marathon I will be a monster!! Yes! The power of positive thinking!!! So 75 minutes of rolling hills in the 80 degree sunshine...oh how I love the Summer time!!! Peace!

Extreme Run

2011-08-08T12:24:00.002-05:00

Today is long run day....we have some milder weather so the heat and sun impact is lessened. This made a huge difference in my pace today, btw.
Why title extreme run? No matter the direction I run I have some seriously steep hills to traverse. So as I went out 57.5 minutes I had to run some real whoppers, especially the "Scenic View" hill. Not that I am in any way complaining it just makes the long run a harder effort. I was talking to myself after I made the turn back saying, man this is hard! Funny, though, I really was able to crank it up the last three miles and did a negative split so I had to add on at the end to get my 115 minute run in today. It truly is amazing the difference hot weather running makes....I felt like Superman today in the 70 degree temps!! Hope you are well....on another note, I've been trying to post a comment on "Meg Runs" blog but it won't let me sign on? Somebody tell Meg hi for me!! Peace!

The Will

2011-08-06T10:47:00.002-05:00

Fact is most people have a lazy streak. Being industrious takes a great deal of effort and drive. Perhaps that's the element that compels people like us...drive. An inner power that compels us to reach our goal....seems those goals can be so fleeting, even sometimes unfulfilling.
Yet I am driven. Even today with the soaring heat and humidity, the sweltering sauna of Summer covering the land, I dove into the run with roadwork the goal. I am up to a 7 X 2min @ HM pace session as I increase this gradually. I actually go faster than HM pace at times but it all balances out due to the rolling nature of my roads! A good warm-up then into the session. Working on form and rythum, after four I had to dig real deep! The heat makes you work so much harder! I was sucking air like I was racing a 5K! Anyway, finished #7 and felt pretty good about the effort. I will go to 8 next week and then make an increase to probably 5 X 3min and increase....well we are off to a friends house for a party! They have a swimming pool!!! I can't wait! I love to swim and I don't get the chance very often. Peace!!

Possible Reprieve

2011-08-05T18:12:00.001-05:00

This morning we received 6/10th inch of rain...cooled us off...I got out asap, considering the wait on lightning, I still made it out as the clouds covered us from the relentless Sun.
I was running strong and confident and wanted to go ahead and hold the pace. It felt easy and I was not suffering from the heat at all.....until....the sun popped out! Suddenly I began to feel the heat, steam, and it began to toast me.
I held on the same effort but the pace slowed. This week has been one of my best when it comes to pace speed. So 70 minutes of running today. I plan on 70 more tomorrow with a 7 X 2 minute @ HM speed session worked in, I have been developing a vision of myself; I see me running long distances again. I picked up the latest edition of "Runners world" today. I used to take the mag many years ago, thought I'd read some about running! Hope you are well, appreciate you! Peace!!

Weekly repeats

2011-08-04T15:06:00.002-05:00

Week in and week out we runners train! Yes I run for just the sake of running but I remember when my running took a turn from just fun to something more....racing! Now racing is fun!!
So we train to have fun in our races.....what could be more fun than having gutted out a 10K and in the last 100 meters hold off a late charge from a rabbit? Nothing!! (Well almost nothing if you know what I mean).
So we train...I did 10 X 175m hill repeats today @ 10K effort. Total time with warm-up cool-down 52 minutes. Feeling good, a little tired, but good. Going out with friends tonight. Hope you are well! Peace!

Listen to the Body!!

2011-08-03T09:53:00.001-05:00

Of course any Runner worth their salt knows the adage.."listen to your body". However; it is another thing to respond to what it's saying! Over the years I have found that really listening requires discipline. Don't you just hate it when you are talking to someone and you know they aren't listening to you!? When someone speaks to me I make every effort to give them my full attention. This is very difficult for me because I am your classic ADD Adult!! Same goes with our bodies....it speaks but are we paying attention? Today my body said go!! Let me run! So I did! Man it felt good! 72 minutes of running, and at least half of it was nearing MP. I am inching closer and closer to a fitness level that will enable me to train for and run a marathon. I am excited! Yesterday running just wasn't possible. When my window of opportunity came it was 108 degrees outside! So I will run Thursday and still get my 5 runs in this week. Up to 15.5 miles already this week! Peace!

I'm Melting!!

2011-08-01T11:56:00.002-05:00

So my goal today was to run 105 minutes, and to run the last 2 miles faster....didn't work! I got out late and the heat, sun, and humidity took a toll and I melted away...however I did run the whole way and feel fine, I just wasn't able to push the pace into marathon pace zone. So it was a good fat burner and I've kicked off the week with a solid training run. I really, really need to get this run into a higher mileage zone. I am continuing the building....tomorrow 70 minutes, Wednesday 70 minutes of hills, Thursday off Friday 70 minutes conversational, Saturday 7X2 min @ HM pace or faster...sounds good, huh? I should get into the 30+ mile range for the week, too. I am really excited about how my body is responding, too. I pulled out a pair of jeans the other night and put them on, the seemed a tad tight? Not bad but snug....hmmmm...turned out they were some old 33 inchers! Oh yeah!! The waist line is shrinking!! Peace!

Heat ain't so bad!

2011-07-30T12:27:00.005-05:00

We are experiencing record setting heat....slight drought and crunchy ground! I didn't get out the door 'till 10 am today and it was already scorching. Sandy has been real sick so I needed to tend to her and some things around the house first. Finally all set to get my Saturday speed work in....I started strong! I have been feeling real good of late (knock on wood) and today I experienced the surge of strength again. I restrained until speed work and did 6X 2minutes @ HM pace (8:21's-9:10's) quite variable due to hills/heat. I walked for one minute in between each segment. Finished with another 65 minute run. I logged 29.53 total miles this week with 5:55.12 on the roads. July was the best month for me in probably 20 months! 117.7 total miles. I plan on continuing to build in distance and begin tweaking the training runs a bit. I may even work towards taking off three days a week instead of two, but we will see. Right now I need to get that long run established! Peace!

What's the rush?

2011-07-29T11:14:00.000-05:00

Lilly Tomlin once said "even if you win the rat race you are still a rat!" Today traffic was nuts out here!? I counted 30 cars passing me and usually it's just a handful....what was odd was everyone seemed in such a hurry! Speeding, weaving, exuding a sense of urgency. I was in my own little world while the world seems to be running mad! Yet even this week it has seemed that time is short and work is long, life piles up and we often can't shovel fast enough to find the way out...
I actually ran a tad bit faster even as the record setting heat set in and blazed. I have one more run slated this week, a 6X2min @ HM pace road workout. Hope the traffic lets up!:) Today, 65 minutes of conversational pace running, I now have logged 23.76 miles this week. Peace!!

Where the strength is....

2011-07-27T09:56:00.000-05:00

Hill training how I love you! Hills plus heat equals a great work out! I remembered why I love Summer again today....I just can't articulate it.....Summer is the most wonderful time of year for me...
Anyway, I increased the hill to medium which is about 320 meters. I did 11 of them in 65 minutes. So busy today!! Pressed but not stressed! Hope you have a good one! Peace!!

Looking for Shade!

2011-07-26T12:30:00.000-05:00

I was running late today!! Finally got out the door by 10:15 and the sun was blazing with temps rising fast.....I love it!!!! Ah, Summer time, when the livin' is easy! One thing I do on these hot weather runs is always take advantage of the shade. So I will veer back and forth to enjoy the benifits of shade. I also enjoyed a few moments when clouds covered the sun. All in al 89 degrees with high humidity makes for a wet run!! Funny, though; I am feeling so strong! I had to pull in the reins and keep the run in conversational pace effort. I hope to break out early tomorrow and do 65 minutes of hills. Today; 65 minutes of running. I am up to 13.92 miles this week so far!! Peace

A Perfect Morn...

2011-07-25T11:19:00.001-05:00

The heat wave has taken a slight break, we received 1/2 inch of rain yesterday and there remains a cloud cover. It is very sultry and humid but nothing like the toaster we've been living in lately.
I continue to build and added 5 minutes to the "long run" time today making it 95 minutes. I noticed increased strength and pacing due to the reprieve in temps and had to continually hold back. I am in fat burning mode right now! I have actually noticed a slight slimming the last two weeks?! Truth is I am not even in long run territory yet! I really am convicted to take it slow and build very gradually. I will get there! So 95 minutes of conversational pace running today. Tomorrow I will run either 60-65 minutes, Wednesday will be hills, Thursday off, Friday 60-65 minutes, Saturday 6X2 minutes intervals @ HM pace with 1 minute rest. Hope you are doing well! Peace!!

I'm Listening!!!

2011-07-23T11:26:00.001-05:00

Today we received 1/4 inch of rain!!! So needed here...there is possibility of even more, too! The result of the rain, being good, was a steam cooker!! I started out and immediately began sweating....my breathing was rapid, my head began getting light....I was in a steam cooker! I had planned 5X2min @ HM pace with a minute rest....I pushed on and at 20 minutes turned around and began the workout.....I decided I would walk between intervals and I found that I was able to do a quality workout.....there is a strange paradox...after the 5 intervals I was running faster and stronger? Finished with a great week...26.95 miles covered....I will keep building, building, building! Onward and upward! Tomorrow is Sandy's birthday so we are going to celebrate today and tomorrow!! Peace!!!

Wring out the old....

2011-07-22T08:56:00.002-05:00

One reason I love Summer-early morning runs!! It is a wonderful time....the dew is still on the grass...the birds are already hard at it, a gentle breeze catches the shade and you feel the coolness of the morning.....nothing can beat it! Another thing I love about Summer; it will wring you out! The low temp this morning was 79 degrees! So needless to say it was already warm as I hit the roads, and the humidity is climbing!! This is sweating weather!! You will be assaulted by sweat! It will fill your eyes and shoes!! All you have to do, though, is stay hydrated! You will feel so good! Renewed! The old is wrung out!!
My Grandpa, he passed away in 1983 at the age of 83, gave me two bits of advice: 1) Take water internally, externally, and eternally, 2) Never go to a Chiropractor! I have followed his advice!
60 minutes of W south....that means hills! 23.2 miles total this week so far!! Off to Golf!! Peace!

What's a wave?

2011-07-21T10:05:00.001-05:00

Well the super heat wave is on here in SW Mo. The ground is dried out....the plants are dying....I am having to water the trees which I really don't want to do, because they need to learn to be drought resistant, yet they are young and need some help right now!
I made it out early and put in 91 minutes...45 out 46 back....the out is net downhill.
On the narrow farm roads cars tend to take the whole road...I get over and wave....one dude just kind of looked at me today....I thought "what's in a wave?" Recognizing a persons existence? A nice howdy? This dude just kind of looked at me..?? He was probably to tired to wave?
Sure hope we can get some rain! I'm over 18 miles this week already! The vacation is going good! I golfed yesterday and hope to go tomorrow again! Peace!!

Flux is an odd word!

2011-07-19T11:21:00.001-05:00

My training always seem to be in flux!! In constant change and movement! This week I will take tomorrow off and do my long run Thursday. I am planning on ALL DAY GOLF TOMORROW!!!!!
Today I did a (sort of) fast continuous rolling hills, then 9Xshort hill to finish with another 60 minute effort.
The "sort of" is my pace wasn't what I wanted....the temps are draining me it seems? Well I watered the trees, and now I'm gonna stay cool and spend time with my sweetheart Sandy! Peace!

Vacation!!!!

2011-07-18T17:46:00.002-05:00

I am so excited!!! I get to veg out!!!I am on vacation!!! I did manage to get the run in early this morning, let me tell you we are hurting for rain here....I am losing first year saplings at an alarming rate.....I am having to haul water and that's no good.....please rain!!!
Sandy gets two days off with me so we went to town, ran errands, went to a movie "Zookeeper" got some real good ice cream afterwards...so 60 minutes of running today, I am moving the long run to Wednesday this week, building, building, building! Peace!

Whoops. almost forgot!!!

2011-07-16T10:02:00.000-05:00

Seems to be the story of my life lately, forgetting! I do not believe it's a sign of old age but of overrun by life!! Have you ever been so busy you seemed to be rushing from one place to the next not even having time to take care the necessary aspects of life.....
So I get out of the house early because this day is stacked up with activity! I'm enjoying the peace! Not one car passed me for the first 20 minutes!!! Heard the Cardinal singing, a Hawk squawking, road kill....yuk...I could hear flies buzzing, I broke cob webs on a short dirt road that's part of my run....ahhhh...55 minutes of bliss! But then!! I remembered it's speed work day! 9x1 minutes @ HM pace with 1 minute rest. I did it and finished with a great week of running. 25+miles in 5 days. Now, since I am taking off an extra each week I can continue to build in time. Oh, btw....Vacation next week!!!!!!!Peace!`

Feelin' the Runner thing....

2011-07-14T14:36:00.001-05:00

I've pulled out the same singlet and shorts I wore when I ran Grandmas some years ago Man, I had the 4 hrs in the bag until the 20 mile marker! Suddenly and w/o warning my quads became concrete cinder blocks! It was a rough 10K on in and I missed the 4 hr mark by 6 minutes! The cloths remind me that I was really fit, and I did run well. Today, I found the zone even though it's hot and I'm a little tired. I had on the outfit and I felt the runner thing....you know? That place where you find peace, joy, contentment, that proverbial runners high! The strength that makes running easy? Gliding effortlessly, actually knocking off a decent pace and not gasping or huffing but a sweet rhythmical pattern that is a cadence for your feet.
I'm pretty encouraged after fighting back all these months to have found that one brief moment...hope I get it again, soon! 55 minutes today, up to 20.68 for the week, off day tomorrow!!!! Peace!

Relief!!

2011-07-13T14:32:00.002-05:00

Mercy!! What a difference 20 degrees can make! It rained here and I was able to get out while it was still raining lightly. I noticed extraordinary strength and stamina as I did a 45 minute hill workout. I did 19XShort Hill (1/10th mile long) my times averaged faster than normal, and I am not nearly as spent as I have been after these heat runs....this is why I am such a believer in Summer! It makes you strong!!
The rain was much needed, too. I hope to run 55 minutes tomorrow and take Friday off for the golf outing. Then a road interval training session on Saturday which will prob be 9X1 minute @ HM pace. So far 15.66 miles logged this week. Hope you are well! Peace!

It's all about ______

2011-07-12T10:01:00.000-05:00

Today will be another scorcher! I managed another early run, yet my pace is still turtle-like! I really really need to shed this extra weight, and it is so frustrating to have been watching my intake so closely and not see any loss!!?? I look thin yet I know that this poundage is hurting me....I will continue the calorie counting...
I wonder what word you'd use to fill in the blank on this post title....It's really interesting to see how this blank changes as a person goes through life. I deal with people struggling with issues, financial, marital, spiritual, etc, and the answer to their problem and the solution can often be found when filling in the blank.
So, I have decided to add a day off to the running schedule. I have built a solid base and now can impart a structured training plan. I will take Friday off this week due to the golf tourney!! Otherwise it looks like Thursday will be my off day along with Sunday. 55 minutes today! Peace! (fill in the blank)

It's On!!

2011-07-11T09:57:00.002-05:00

Summer has turned up the heat, baby!! It is on!! Set a record yesterday with a 102....today is supposed to be similar....so with all due respect I took initiative and got out early!! I completed 1:25.21 of running on W north....the road called Scenic View is on this route....it is the highest point in Christian County....so in other words it's a big hill!!! That's the story of my life out here in the country....but I love it!!! Getting out early I encountered more traffic than usual so I spent time in the ditch waving....no prob...praying no snakes, too!
I took time to give some of my trees a drink of water today after I got home....man are they looking good! I really owe you guys a picture or two because you've been following my tree exploits since I moved out here. Let me tell ya...they are doing great!! Hope you are enjoying Summer half as much as me!!! Peace!

Toughness

2011-07-09T15:50:00.000-05:00

Toughness is an attribute that long distance runners have. When the desire to quit crawls up and whispers in your ear you need toughness, when the cramps that would debilitate the Terminator roll through your calves you need toughness, toughness: the inner strength to push on...the fortitude to be willing to hurt....most people quit at the first sign of pain....toughness!
Today I was thinking it was gonna be a bad run....I started off hurting every where! Slow, no energy, it didn't help that I worked on the yard for 2 hours! The heat is back and I needed a solid 50 minutes to round out my week. Around 1.5 miles I worsened and considered turning back....quitting! But I pushed....at 25 minutes out I was still dragging but it was turn around time and also time to do my 8X1minute @ HM pace intervals. I thought why not see what will happen...so I launched into the workout. Turns out I began to feel good! I did the 8 intervals at HM pace and completed the run feeling better than when I started! Amazing!
I put in 28.01 miles this week. More than in many a moon for a week! I look so forward to next week....it will be quite busy! I may be in trouble on Fridays run due to a golf tournament I am in, but a person needs golf, right?! Peace!!

Positive Influence!

2011-07-08T14:59:00.000-05:00

A leadership truth is "you will have influence!" Regardless of who you are you will influence others by your actions, body language, and words. I always seek to be a positive influence. We have way too much negative in our daily lives! A study done some time ago yielded a startling stat, children, by the time they reach 5, have heard the negative, no, don't, etc, over 155,000 times!! The positive? Not even recorded!
If the kid brings home a B you say work harder! Instead say, great!!! Awesome!! Well done...
I always hope that my running will have a positive influence, too. I am such a believer in taking care of your body! Last night we had to eat out....no choice! Busy!! I noticed that the vast majority of the people were terribly obese! What a shame! I had on a running shirt, looking good in my summer attire, tanned and slim, thinking, "if these folks only knew the wonder of running!"
My youngest boy is home now after graduating....he's chunked out pretty good but carries it well....he bought a bike and has been hitting the roads, he's been taking up better eating habits...he's thinking about quality of life! Hope I influenced him a little!
I felt much better today and got my 50 minutes in, I am up to 23.75 miles for the week with one more run to go. It's going to be a solid week. I can't wait to race....peace!!

Completely Spent!

2011-07-07T14:56:00.000-05:00

Wow....I knew I was tired going into my run today but man, talk about bonking!!? After about 1.5 miles I was really struggling...my running muscles were saying "no way!" I guess they were still tired from yesterday? So I survived on in and got 50 minutes of butt ugly running in today. I have been noticing Thursdays are a day I am tired. Perhaps I ought to consider resting? We will see.....Peace!!

Let's get serious!!!

2011-07-06T13:22:00.000-05:00

The fear of commitment!! Remember when you wanted to tell that special person you loved them but wanted them to say the three lovely words first? Fear and uncertainty, plus putting yourself out there!!! I am ready to get serious about this extra 13 lbs I have been unable to unload!
Most people I talk to say..."where you gonna lose it?" I already look slim and trim, yet we runners know! We know the extra little ring around the waist! The best marathon I ever ran I ran at 172 lbs. I am at 185 right now. I am 6'1" so I am a bigger runner.
I have been busting tail and not seeing any loss! So it's time to get serious about what goes in the mouth! I'm ready to make the commitment! Today so far; a bowl of cereal, 2 tbsp Chia seed soaked in water, one apple and 3 fig newtons. I have never been so well hydrated in my life since beginning the chia seeds btw. I will have to eat out tonight.....a meeting late today...I will seek some sort of salad....(to the tune of green acres) Good bye buffets! Hello I will graze.....corny!!
I did a total time of 44 minutes today, with 15X Short Hill. A real good effort. You know, like blood pressure is the silent killer, hills are the silent power! You will run stronger, more efficient, and faster with adding hills to your training I promise!! I decreased my time and increased my intensity today yet I am still at 16.44 for the week. Hope all is well with you!! Peace!

Nice and easy

2011-07-05T11:31:00.000-05:00

After yesterdays wonderful encounter I thought I'd go down 2K hill on a nice and easy run....my goal being 50 minutes today. I made it about 1K down the hill then it was time to turn around. I am focusing on form and ease, gliding if you will. I want to run high miles and I want to stay as injury free as possible. I am dealing with common aches and pains but nothing debilitating. I am currently rotating 3 pairs of Kayanos, a 15, 16, and 17! The 15's are kind of like racing flats now as they are very worn, I use them on hills and intervals. I usually will run the rubber way down before I retire them!! I think it keeps the feet strong if you rotate shoes, from real comfort to minimal comfort...plus in these temps it gives them a chance to dry! So I am up to 12 miles already this week! Hoping for 50 minutes of hills tomorrow! Peace!