Surge

  Surge-days 4 and 5 and 6- action must be taken! Saying and doing are entirely different beasts! Let your thinking move into action!
  Day 4 is another added efffort-33 minutes-pushing the pace after a good warm-up
  Day 5 is an easy, and I mean easy-you must be able to talk while jogging-no huffing and puffing. 35 minutes.
 Day 6- either a walk or a hard effort-what is your body saying to you today? 2 miles easy or a 5K simulation?
 Day 7-rest! Rest is an intregal part of any conditioning-whether physical or spiritual!

 There is the physical what about the attitude? Be a person of action! Take action...move...do what you need to do! A chore, make a phone call, vacuum the carpet? Get with it! The vast majority of people live in the mediocrity of a status quo life!
Take action-have you written down three goals that you have? Do it! Get your mind on the goal and begin to act towards it...."as a man thinks so he is"
   Expect big results!!! Peace!

Surge day 3

 What is your goal? Do you have a vision for your life? I believe with all my heart and soul each person is precious and valuable. Each one of us has the greatest potential and giftedness one could ask for; the problem is reaching it!
  It's been said that "without vision the people perish", without hope you flounder, without a cause you waver, without a reason you waste time and influence.

It's time to surge! I believe everyone can attain to their maximum potential. However, you cannot just sit there and expect someone to wave a magic wand, say presto, and life is a cake walk! You have to exert the two things that you are in control of.....

Your Attitude and your efforts! It's time for a personal surge for me so I will establish a discipined time table with structure in place to control these two components of the fruitful life.

First- I will daily choose an attitude of integrity- Vision #1- think on this for your first three work-outs in the surge- I will be honest in all my dealings, I will be sincere and authentic with all people regardless of their behavior. I will be an encourager and a positive voice in all my relationships....it will not be phony!

Decide how you want to look physically- do you want a body that is attaining to it's potential or loaded down with excess bagage? Pick a target- decide in the depth of your soul you will make it...and start!

day one-30 minutes 4 brisk walking/26 conversation pace jogging
day two-31 minutes 4 brisk walking/27 conversation pace jogging
day three-32 minutes 4 brisk walking/28 conversation pace jogging

adjust according to fitness level-example- I did 2 minutes warm up and 28 minutes at 10 min per mile pace-

Vision is the key! Dream! Write your goal down!!!! Me 165 lbs! You?
Me-break 4 hrs in Marathon- you?

It's time to SURGE! Peace!

Surge

  I have had a brief hiatus from blogging....it happens to the best of us....I've not stopped running by any means, however I have put back on 8 lbs!!!!
   It flat out stinks that the fat can attach itself so quickly!!! I have been very bad in my eating lately, too!
  I bought some new trail running shoes...per my sons suggestion, New Balance 1110 MT...really nice fit and I've enjoyed them greatly.
  I'm proud of my son, he has taken up running and is building towards a goal race next April. He's slimming down and getting stronger. Nothing like running!!!
  I started a new training program yesterday....another time to "surge". I will begin to incorporate treadmill with outdoor training, watching my diet (bleh) and staying laser beam focused! Goal: To lose 15 lbs (again) taking me to 165. Running a 25K February 16, 2013, and then running with my son in his race in April with a final marathon in April. I am going to do it this time! Sub four or bust!
  I hope to catch up with your blog! Thanks for remembering me:) Peace!
 

Day late

  Funny how the body adapts....I ran mid-day yesterday in 93 degrees, a friend stopped to talk while I was running saying "You're running late today!" I had been running early because of the intense heat but 90 isn't so bad!!!
   My times are still slower but the heat didn't zap me! 8 miles of hills and trails...peace!

One way....

  So, the weather is permitting mid-day running. I took off around 1 ish and headed to the Church. It's 7.57 miles of rolling hills. I finished pretty good! Did a couple miles sub 10 and felt I had plenty left in the tank.
  We've been receiving rain and things are greening up a bit....hope your running is going well! Peace!

Chubby...

My oh my how fast the fat sticks to you!! I feel fat anyway....so I keep running and trying to build miles....today 9.2 miles of trails...felt good...90 degrees! Family Reunion weekend!!! Peace!

Camp Ridge trail run

  So I've become a trail runner....I think I need better shoes! After a while on the trails my feet really start hurting, the Kayano 16's are obviously not made for trails. I need some suggestions for a good trail shoe.
   Today I saw a copperhead on the trail and I realized how difficult they are to spot! I was fortunate to see him! Upon this discovery I decided to stay on the more traveled trails! After getting 3.5 inches of rain...yes 3.5 inches!!!! The varmints are coming out!
  I pushed all the way to a place called "Camp Ridge". A very nice and clean National Forest day use area. They had instructions on a visitor board about being aware of Bears! Cool!
  I had my fuel belt on with a 20+Oz bottle and a hand held, phone....I hope to post some pics soon, and one gel....8.15 miles out, took a brief rest by sitting on a picnic table....headed back...very slow going. I must say trail running beats the legs up and wears the body out much quicker than asphalt!
  Finished with 16.2 miles! Hope you are well! Peace!