Some easy miles

   Easy miles today...just felt like enjoying the day so I took an easy jog instead of the day off. 3 miles today, hope to get more in tomorrow. Peace!

I Believe!!!

  My friends...I am a Believer!!! Today with such incredible weather I simply had to go outdoors and run....as you know I have been training exclusively on the treadmill since mid October. I have done this because of my stinkin' achilles tendinitis that I couldn't shake. I had the idea if I lose pounds I will relieve stress on the area and not be injured....so as I am down 15 pounds and probably 500 treadmiles later I hit the road for only the second time since mid-Oct. It was incredible! I simply could not go slow! It's hard to explain but all the machine training has made me a machine!
  My form was smooth, breathing relaxed, no real noticeable physical adjustments...I just flat out ran faster than I used to! I kept it short-4.82 miles and my overall pace was a 9:04 average, the first mile was a 9:54, with a third mile at 8:35. Remember I have hills out here but I even chugged right up those suckers!
  I am a big time believer in treadmill training after today! My practicing on form, stride, breathing, various pacing, all this has proven to have worked by my performance today.
  So on a short run like this, in my opinion, the treadmill makes you better. It forces the pace and trains your body and mind to hold on...on the roads it is easy to let up...I have found that I have even developed some mental toughness as I pushed mile three and charged every hill. Pretty pumped today! Peace!

It's On!!

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!

Testy!!

  So every now and then something odd happens? A guy slowed down as I was running and he began to berate me for endangering his family by my running on the highway. He said I needed to go somewhere else! Granted it is a state highway, but the traffic level is really low! Plus I always try to get out of the way by going into the ditch whenever a car comes. I happened to see a Copperhead snake just before he came by so I was hesitant to go into the ditch. The guy was really irate! Big (obese), bald, and mad! Poor guy...probably living an extremely frustrating life....usually mean, hateful, angry people are unsatisfied, unfriendly, unhealthy and lonely!
  My response to him? I apologized and told him I try to get off the road when cars come...he speed off in his sad little world. I felt sorry for him....
  I managed a total time of 80 minutes today. We finally received some rain so the temps are not so extreme. Hope you have a great day! Peace...lol!

My Long run(?)

So I put 70 minutes (6.58 miles)down on the roads today. Trying to run easy and smooth. I took my hand held filled with water due to the heat and just cruised at an easy pace. No matter the direction I go out here I have no choice but to run hills. They do take their toll yet they also obviously have a training effect. I am getting stronger little by little...I am beginning to learn how to run hills and how to enjoy them? Strange I know. This week is shaping up good as I've run 4 times and have logged 17.68 miles already. Two more runs this week; easy 40 minutes tomorrow and some pick-ups Saturday. Hope all is well with you!  Peace!

Daily running...

I felt creaky and tight today. I don't really stretch so yesterdays pick-ups had me a little sore. I just took it easy and cranked out 30 wonderful minutes of running bliss! Sure is a great way to rest! Hope you are well! Peace!

The Big Mo

  Another important leadership principle is "The Big Mo". Momentum!! That positive, winning force, that is elusive and fickle! Leaders must be able to recognize it and mobilize it! In running we can find momentum, too. Today I was pumped after yesterday'sys run and found that carry over effect. I didn't run as fast or as far but I had momentum! The trick is keeping momentum. It is easy to lose! Just like a fumble in football can deflate a drive momentum can be lost in a flash! Or it can be captured like the recovery of the fumble!
    So be on the lookout for momentum! At work, play, finances, etc....
  48 minutes on the roads! I've put in 14 miles in the last three days! That's huge for me! The foot feels good! Building momentum:) Peace!

Today I was a Runner!

  Sometimes as I go for a run I feel like a sight! Some old fellow shuffling along, trying to run but looking like anything but a runner! A slogger? Today, even with the heat and hills, I felt like my old self....I really felt like I was running again! It's been a long journey with the Achilles tendinitis and the ankle issues. Today I finally put my toe in the water so to speak, I am coming back to the world and wonder of long distance running. I actually ran for 1 hour! I was careful not to let loose on the downhills, yet. I did take all the hills though!
  I put up some of the best mile splits yet, too,with a 9:35 second mile! So today I was a runner! I am encouraged yet cautious. With the goal of 25-26 miles this week I am well on my way with the 5.9 today! Hope your run was half as good as mine! Peace!

Flame On!

Today was one of those days where you feel it....you know; where you are made for running...it brought back memories of running days gone by, those times in my youth when running was so easy and at times effortless. Today was a joy on the road. As usual I take the first mile slow for warm up but very soon I found myself at MP, then the last two miles at HMP.
I was even thinking about the up coming HM on my schedule. Today I was thinking of a 1:50! Yeah, I must of been feelin' it!
I also was thinking about the vast number of runners I've known that have flamed out. They taste the joy of running but soon over indulge and face injury and fatigue, thus ruining the experience of running for life. It's simple really. Place an urgency on your running and establish the priorities in your life. Hold to the order of your priorities; ex: God, spouse, work, etc, then when you run you'll be prepared to truly flame on! That's what I do, anyway.
Oh well, enough philosophising. Totals- 5.15 miles/ 48:50/ 9:28's. Peace!!

Final "Weak"?

So far this final week of training, before the taper, is starting off slow. I've not had the energy or initiative to do a long run?! Once I get started in the run I feel okay. It's just I seem so draggy and tired. I sure hope I can get it done tomorrow. If not I'll have to do the long run on the track rather than the MP miles this Saturday.
Otherwise it was a good day. 6.2 miles/ 1:07:27/ 10:52's. (Molasses in winter)
Some of us are natural born leaders, but I believe leadership can also be taught and learned. I was reminded today of a very important and oft overlooked principle in leading with integrity. "Being right" cannot compete with "doing well". Think about it! Peace!

Bombs away!!!

What a difference a day makes! Today the walnuts had come down in force! The roads, in places, were covered with them....every now and then I'd hear a crashing and kerplunk! Walnuts! Black gold! Picking walnuts is a very big deal here in the Ozarks. You can make some pretty good money if you have opportunity.
Today was a better day than yesterday, running wise. I started off feeling a little less old! After two very slow miles; 11:58, 10:55, I felt like pushing a little, 9:59, 9:58, 8:57, 9:09-I was relaxed and cruising. The hills didn't slow me too bad and I stretched it on the downs. My buddy Larry hooked up with me for a while. He's about the happiest Lab I've every known.
I was thinking as I registered that 9:09 mile that this is the pace I have to average to get my sub-4. Man...this is gonna be tough! I will definitely need a solid taper. I'm pretty sure I will do a three week taper based off of a 50 mile week. I will have to be carbo loaded to the hilt! I must have a good strategy for refueling, and the weather will need to cooperate.
Thought for the day- "Think big...act small". Think about it....
Totals-6.24 miles/ 1:03:02/ 10:06's. Peace!

Road work...

So I took yesterday off from running. The 18 mile trail run took it outta me good on Monday. I found myself sleepy and hungry yesterday!! The weather has been so fantastic!! Although I love Summer and prefer Summer, a person can't help but love this time of season, too.
As I started out today with a recovery run in mind, my body was slow to respond. Stiff, sore, somewhat beaten up. I just put one foot in front of the other. Today there were lots of people on the roads! Highway construction, concrete workers, the traffic was higher than normal? I noticed that around five miles into the run I began to feel strong! I kicked it in the last two miles with low 9's. Amazing how the body works? I must make an amendment to my prediction for Winter. I've noticed in recent days the high number of woolly worms and their coats are thick! Looks to be a cold Winter!
On another note September is in the books as my highest mileage month ever! 196.8 miles!
Totals today-7.44 miles/ 1:20:51/ 10:52's. Peace!

Thanks!

Thanks for the encouragement, friends! I really do appreciate you all! Your comments helped me! Yesterday was like the most stressful day I've had in the ministry in years! Seems like everything is coming at me at once! Sometimes I feel like the guy on the Ed Sullivan show spinning the plates! Needless to say running wasn't in the cards yesterday. I don't want to jinx myself but my heel is feeling real good?!?!
I woke up feeling very rested, too!? So I headed out for another day on the hills and enjoyed myself immensely! 12.5 miles/ 2:22:45/ 11:25's. Yes the pace appears slow but the number and intensity of the hills will cause a decrease in pace speed. I am wondering how I will perform come marathon day. The route is basically flat! Today I'm better...thanks again. I intend to cut back a little this week.
On another note, this pastor/runner is speaking this afternoon at the annual association meeting. What this means is a bunch of pastors will be there and I get to talk to them about leadership! I'm excited! Hope you have a great day!! I know some of you all are closing in on your big race! Good luck and best wishes to Marlene, and Meg! Hope I didn't forget anybody! Peace!!

The Change-up

I love the game of Baseball. In baseball it's said that the Pitcher has 75% of the game in his hands. The remaining 25% is in the hands of the fielders and umps. The pitcher has an arsenal of pitches. One ought to be the change-up. It is an effective and deceptive pitch often getting the pitcher out of a jam. Right now this runner is in a slight jam. For over two months now I've been dealing with Achilles tendinitis. It is not debilitating but it is not getting better. So....I'm throwing a change-up. High mileage days followed by rest days. This week, Monday had to rest...Tuesday 17 miles, Wednesday rest, today 13.68 miles. The heel is not painful, but it is on the edge. There is no pain while running but it stiffens afterwards. The hills are the culprit!
I felt so strong today. I decided to go one hour ten minutes out and then return as hard as I could. One thing you must know it is hilly!! Cry baby, cry! I named another hill today but I can't put it in print!
Anyway, I ran quite strong and confidently. I am encouraged and pretty sure I'll be ready for the marathon. As to the 20 miler on the track? Yeah, it's stupid but I am needing to get off the hills. I'll take your advice and stay in the outside lane, and change directions often. That's a ways down the road, though.
Totals- 13.68 miles/ 2:21:34/ 10:20's. This is the best pace I've ever had on this route at this distance! Hope the weather is great where you are! Peace!

"Deenergized Bunny"

Keeps going and going and going...till Monday! I was totally exhausted yesterday! Even a high energy person like me can burn out and I was flaming yesterday! I guess the two weddings and high energy expenditure on Sunday all caught up with me, so I rested.

Felt better today. I was well hydrated, fueled, and better rested so I decided to run at least three hours. I am really encouraged, even though the times don't look so great I am considering the course. Hilly! Big hills, short hills, steep hills, long hills. Did I say hills?

Guess what? I have decided that my last 20 miler will be done on the track! Crazy, huh? At least it's flat! I know it gets tedious but I need to run some quality miles on the flats.

Anyway, I started slow and just kept an easy conversation pace. At mile 14 I decided to kick it up and I ran a 9:19, and a 9:49. I felt gooood! The heel is still there but not as bad. I'm icing now. Truth is I think I could of gone a bit further but this still classifies as a long run.

Totals-17.0 miles/ 3:05:59/ 10:56's.

I may not get to fifty this week because of taking yesterday off but I am looking to get as many miles as I can. Then next week I must race! I need to see where I am.

On another note, I am going to a Leadership Conference in Vista California October 12th, and 13th. This is near Carlsbad, and North of San Diego. I am excited about running along the Pacific!

Peace!

At the Station

I had a 1,186 consecutive day running streak once! Yep! My criteria wasn't real lofty, I had a minimum requirement of two miles or twenty minutes of running. I did this rain or shine, Christmas, Easter, at eleven at night, at Bluegrass festivals, at the Grand Canyon, Smokey Mtns, I was on a streak, baby!

What's the point? Today I'm still an obsessive runner...but I've come to a place where I realize my station. Where exactly I am in my life. I can no longer run with reckless abandon. I seriously have to consider rest. My Achilles tendinitis is this reminder that if I'm not careful to balance life I can see a rupture! Ultimately that's why I took yesterday off! I rested! It was tough but needed! I love to analogize running with life, it is easy to do. So I can run with this weakness but I must be careful to be mindful of it...pretty heady stuff!

Today was a great day on the road! I named another hill today, "Butt Kicker hill", then one right after it..."Zombie hill". You get the picture?! Yes I'm whining about the incessant hills. Will I ever get over it?

Totals-11.37 miles/ 2:03.42/ 10:52's- I'm on a downshift week, I really only need 10 more miles to put in a pretty decent week. I am thinking about flat track Saturday! Peace!

Bottom Fell Out

Funny how things are going right now in my training. For instance today I was going along really well, feeling strong, running sub tens on the hills when BAM! Right around 8.5 miles the bottom fell out! Just like a bag of groceries giving out! Ugh! I was done! Problem was I was still 2.5 miles from home! Lately this has been the story, it's like my gas tank is half full, I have fuel to start out but I run out? I think this is indicative of lack of recovery. Today I enjoyed the sauna like weather and made it home even though I was toast! I am still going to downshift this week!
Totals-11.14 miles/ 2:09:17/ 11:36. The hill at 8.5 did me in today!
Notes:
I used to keep a hand written running journal but in October of 2008 I started this blog. I have archives of Journals from all the way back to 1985. Most of my entries are just totals and training plans but every so often I'll write down some thoughts or observations.
I was awakened at 2am this morning and drawn to seek God for several hours. I still got up at 5:25am so perhaps lack of rest caused the bottom to fall out, but I wouldn't trade that time for anything!
Today before the bottom fell out I actually was in the zone! Running was easy and effortless! I was able to disassociate and totally internalize my sermon for Sunday!!
I really need to race! I think I'm chicken! Peace!!

Mediocre

Today a gentle rain fell as I was running. It was very welcome. I actually ran for two miles today without being passed by a vehicle! A very peaceful and nice run. Yet it was what I would call a mediocre run. I could barely get to base pace, and I felt like I was struggling, like trying to put a bit in a reluctant horses mouth, a struggle. I am having significant ups and downs this week in regards to my training so I'll expect a better day tomorrow. One thing I know for sure...I will hit the flats tomorrow! I will at least drive to the track if nothing else. There is a 5K race in a nearby town I could use as a tempo run so we will see.
Totals-8.41 miles/ 1:31:16/ 10:51's.

Turnabout-

Regarding yesterdays post....it is Ozark folklore about the Woolly Worms coat. If it's real bushy prepare for a cold Winter, if it's light and thin it is supposed to be a mild Winter. I haven't really tracked it but I'm leaning on the mild Winter side. I was unable to identify the spiders...they are big and fast! I just hope they don't jump on me when I'm running, but they are thick out here!

Today's run was a 180 from how I've been feeling lately. I just started out feeling good and it carried on throughout today's run. I did cut down desired distance, trying to rest...a little.

Totals-6.45 miles/ 1:01:11/ 9:28's. This is on hills!!! I actually knocked off an 8:22 mile and it felt soooo good! I wanted more!

Had to drive up to the big city today to restock my gu supply. One of the employees is training for the same marathon I am, they are wanting to run a 3:12! Today I'm back up a little mentally and the heel is even feeling a little better. Well, got to go mow the yard!!! Hope all is well in your neck of the woods! Look out for the spiders! Peace!

" I like to!"

So the proverbial question was asked...again; " Why are you running?" This time is was a little boy walking along the road with his Grandpa. He's probably 4-5 yrs old. I was polite and kind as I passed them, I heard the Grandpa say "why don't you ask him", then I heard "Why are you running?" I answered (considering this was a child) "because I like to" his Grandpa turned to him and said, "you like to run, don't you?" the child said "yep!"
As I reflected on my response I examined the word like. I was reminded of that wonderful movie "Chariots of Fire" and the great story of two runners. One, The missionary Eric Liddell, he said something in that film that I connected with when I saw it in 1981. "God made me fast and when I run I feel His pleasure." I love that!!!
Being a runner requires discipline and perseverance, too. This develops character! I like to run!
Today was the long run. Remember this is hill country. I named a hill today.."Cry baby hill". Every time I run it I whine! I wonder, if I survive this training cycle, what will happen when I race on the flats? Could be surprising! I didn't toast out until around 15 miles. Even then I was able to keep a survival shuffle going. Kinda encouraged?!
Totals-18.74 miles/ 3:37:06/ 11:35's.