Keep on pushin', pushin', pushin'

   I believe on of the main culprits of failed and broken dreams is apathy, or just plain laziness! Oh, yes, there is a time to just veg out, for sure, but so many folks find it difficult to dig down deep and go it alone! Ultimately that's what it takes to achieve true success, a decision to go for it and push on through all the nay- saying and discouragers. Example-often when people begin running family and friends will warn with the proverbial  "your knees will wear out!" saying this as they chow down on a chunk of sugar!
  Keep on pushin'!! You can get there!! Eschew Laziness!!
  47:41 TOR (time in road). The heat is back....I love it!!! My Sweetheart and I are off to town to run errands, eat Mexican, and go to the cheap 5$ movies! I am wondering about chomping on some sugar?!:)
  Peace!

Stinky!!!

  I played 27 holes yesterday, carrying my bag! Shot a 76 on the first 18. Today, played cart golf and stunk it up horribly!! I was embarrassed! Such is golf!!! The course was tougher than I'm used to, but you should still be able to adapt. Regardless, I had fun!
   The heat is back on and I enjoyed a run in it after the round of golf. I really felt strong. My heel is good and my strength is building. I am encouraged! 38:40 TOR.
  Sandy is off the next two days, but I should still be able to achieve my goal of around 23 miles. We are gonna hang out and enjoy one anothers company! Have a great day!! Peace!

Vacation!!!!

  Golf, golf and  more golf.....Sandy won't be off until Thursday so I'll just have to play golf 'till then!:))
 I do plan on continuing my training for the Oct 2nd 5K goal race. I really enjoyed getting back to racing Saturday and as I review I am very pleased with my performance. I kept a  consistent pace, held at or just below "threshold pace".
  As I ran my 32 minute short run (have to save the legs for golf)  at 20 minutes I suddenly  felt this surge of energy! It started on an uphill! Very encouraging.
  I will continue to increase by 10% each week for the next three weeks....going to the track on Saturdays.
 I have been thinking about the best or most effective speed work for the 5k for an old man....I'm thinking 1k repeats. I've also been tinkering with the idea of starting to train using kilometers, especially since I'm training for shorter races. We'll see...otherwise have a great week! I'm on vacation! Fore!!!Peace!
  

Finley River 5K "Race Report"

  A good nights sleep, bowl of cereal, out the door with a plan to run a "Threshold Pace" run (tempo). Where that would be is the question! I did manage to find a comfortably hard pace....where I could of pushed a bit but opted to hold right there and not race.
   Beautiful morning with overcast skies and a fresh rain, a real large turnout!! Since this was the only race in the area most of the elites were there, I lined up on the outside mid-pack, had a good sweat going from my 1 mile warm-up...and off! Lots of slower runners in front started too fast...a guy dropped his Ipod in front of me and I had to leap around him as he stopped suddenly....I looked at charmin' Garmin and noticed it said 7:18...whoops! I slowed down knowing if I didn't I'd surely die! Nice and smooth, rhythmic breathing, easy course...some folks were racing which was okay...I let them go....one mile 8:07.
  Mile two was very interesting and enjoyable! I found this threshold, and perhaps it was a little too easy, why?An 8:22 second mile? No, as I was maintaining I heard a light breathing pattern coming on my right shoulder....I'm not going to race! It was a tall young lady running barefoot! I said "you sure are light on your feet!" She liked that and we began a brief conversation, I shouldn't of been able to chat! So maybe I was sandbagging? She said this was the first race she'd run barefoot, she eventually pulled away as I kept a steady pace, made the turn and began to catch quite a few people who were toasting, one guy wanted to race....he didn't like me passing him so he began to push...I didn't I just maintained, coming to a turn I drew such a tight line I guess I demoralized him as I passed him he fell off for good. I came upon two "rabbits", people who walk then run, I just kept the pace, one eventually finished ahead of me by a few yards as they sprinted in...I resisted....the other got beat by the tortoise...8:28 third...not bad, but not what I would of liked, the last .12 (Garmin D) was :58. 25:55 unofficial. I saw that I was way down in the age group....I knew this would not be a good time for me but it was a great training effort! I am pleased. Heel feels great!
  I did stay around for the door prize drawings, I won the first one!!! $15 bucks for Bob Evans restaurant!
  So I broke even, got a cool shirt, saw some friends, and had a quality work-out. I was proud of myself that I could show self-control and maintain a fairly even pace....I think I could of pushed a little more but don't we always. So, next up, September 11th. Another pace race...not the goal race. Hope you have a great week-end! Go Bubba Watson in the PGA! Peace!

It's the Dog days when....

     they've pulled the swimming pool under the shade, they are in said pool by 10am, the dogs have no bark or bite just pant! The Folks w/o air conditioning (yes still a reality here in the Ozarks) are under the shade tree in the front yard in a semi-comatose state, the road tar crackles and pops under foot, you run out of water too soon, fat melts off like butter on corn on the cob, and many others...
   Megster....don't take off too long!!
 Oddity: Yesterday I ran for exactly 48:48, today 56:56!?? Isn't that interesting? I really felt good today even though I did toast out a little towards the end of the run. I've had a good week as I only need 2.72 miles to reach 20 for the week. With the 5k coming up Sat. I will surpass the base camp2 mileage need.
  Heel, legs, everything else seems to be feeling good. I hope to find a comfortably hard pace Saturday so I won't be too embarrassed or discouraged by my lack of miles and training.
  Hope you all are doing well and staying cool! Tomorrow I will go golfing!!!! Even if it is 100 degrees, I need my escape time as I get very little down time in my life. No complaints mind you, I love what I do but it's essential to stay refreshed! Golfing has a way of doing that for me not mention I am not half bad at the sport. Peace!

T.O.R.

  I made it out the door by 8:45 this morning and the heat wasn't quite as oppressive. The run was a little better than yesterday in that I was able to run/jog the entire time. I am somewhat encouraged by your helpful comments regarding my race this Saturday, good advice and thanks all, it truly helped!
  I actually felt pretty good for a while today, even as I sweated and panted! Time On Road today (TOR) 48:48. I only need 80 more minutes this week! That ought to be easy!
   You all know I am big on leadership. We are in dreadful need of it in our everyday lives. One of the hallmarks of great leadership is the ability to stand firm even when alone! Commitment and conviction over ride cowardice! Think about it......Peace!

Heat+hills+humidity=hard!!

  Couldn't help but get out late this morning. Just an easy run on the schedule but I will tell you it turned out  to be hard!! The heat index is nearly 100 so with hills and humidity it was pretty tough. I remembered back in "the day" when I'd run 10 milers of hills in mid-day August! Oh the wonders of youth!!
  So i slogged this one out, putting 48 minutes on the roads, having negative thoughts in regards to the race Saturday?! Gee, if I can barely survive this how will I give a good effort Saturday? I am in a dreadful deficit of miles! Yes, maybe I've put 8 weeks in of gradual building and have finally reached 20 miles per/wk w/o injury or pain, but I need to be realistic....can I even run 3.1 as a FCR? If so I really will need to adjust pace  to a realistic goal...I was hoping 10K pace which is 8's...but after today?.....don't know? Plus I don't want to be embarrassed? On track this week to stay in base camp II, only need about 120 more minutes on roads! Peace!