Looking for Shade!

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

Strengthening Phase

  I am still iffy in what I will be able to do by October 2nd.....I have that Sunday off so I will be able to run it's just could I be marathon ready? I know long runs are absolutely essential! This Thursday I will run at least a six miler. That would be my longest run in a long, long time! Sad. Yet I've been whittling down the flab/fat and am beginning to look like a long distance runner again. I'm establishing a solid base of miles and have begun the strength phase of training. I did 17X short hill (1 tenth mile 7% grade) and my pace and times were excellent. I hope to begin building a long run into the program beginning this Thursday. I'm gonna try!! I will shoot for about a 60-70 minute effort on Thursday. Why do I care about running a marathon so much? I know I do care but to answer that Q is not easy? Complicated....I do still believe I can break 4 hrs but I'd have to get really skinny!:) Peace!

In the Morning...

So I really am not a morning runner....I really detest race times because I'm still asleep!....I like to get my sleep and then take time to wake up. I prefer nooners.
  But, since I am going golfing!!! YES! I had to run early. It was nice! Not so hot?! Duh! I seemed to be boiling over with energy, too. An easy 40 minutes on tap today. I planned this weeks schedule as I ran along. Easy 40 minutes today, 40 minutes of short hill repeats tomorrow, 40 minutes easy Wednesday, long run Thurs (5-6 miles) easy 40 minutes Fri, Saturday pace work 7X1min HM pace. Hope you had a great weekend! Both my sons wished me a happy Fathers day! It was a good but tiring day! Peace!

Dry Thunder...

Thunder and lightning everywhere but no rain....I managed my 40 minutes before these odd storms have rolled in....wonder when it will rain? I am kind of sore and sluggish but I am motivated....I just took it easy and burned some calories. I'm up to 15+ miles this week so far with two more runs projected. Several friends have asked me if I've been running because I am looking thinner. The consistency of running is burning fat!!! I remember my first marathon way back in '03. I weighted 172 lbs. Boy I'd like to get back there....I really fell off the training wagon yesterday....I had a coke and I ate a whole bag of orange slices!!! Bad Mark!! Hope you are well...peace!

Discipline is when the "not to" beats the "want to"!?

   As I have been doing this everyday but Sunday running thing, with a minimum of 30 minutes each run, I have seen a gradual trimming of waist and gaining of speed. The process seems to be escalating since I've upped the time to 40 minutes....I'm gaining confidence and momentum. I even was looking at a potential Marathon on the calendar, the Mother Road US 66 marathon October the 2nd. Theoretically I could be ready but I hesitate to say anything.....
  Today I felt so good that I was tempted to do another 40 minute run. That would of been 4 in a row.....that's building too fast and I know it! A good way to ignite the Achilles tendinitis fires! So I said NO! I got my 30 in but.....I thought why couldn't I work some fast twitch muscles? So I ran the last mile hard.
  I need to be able to discipline myself to intelligent training! So I'm not going to plan anything yet, just keep running everyday but Sunday. 30:24 today....16.84 miles this week......man I long for a long run....Peace!
 

Scratching and clawing....

  Yesterday managed another 5K on the roads....temps amazing! 70 degrees! I had to force myself out and was helped by your comments....one thing I did notice, my EZ pace is slightly faster than it had been...so the hill training is still paying dividends! Thanks! Peace!

It is safe to say "I'm struggling!"

  I seem to have a barrier I'm dealing with....I get to a certain point in training and suddenly I go sedentary and lose everything! No excuses! I think I will just have to revert to a traditional schedule....the hills really made me strong but perhaps they sucked out all the life, too? There must be an intelligent balance and I'm often more brawn than brain when it comes to training. So today I just went real easy, funny, the pace was faster than normal easy? 3.2 miles in the 50 degrees! I will always keep running as a part of my life, we all deal with barriers, relational, physical, spiritual, etc, so I'm hopeful I can break through and get me some marathon this year! Peace!

A good week!

So I am feeling good today!! I continue to gradually increase the miles...with only three runs this week...a busy one...I still put up 22 miles. I am planning on adding in another run during the week but the big three are all important. This week I did 14X medium hills, 4X 1 mile, and an 11 miler today with 9 of the miles at MP.  My "spring theory" is in full swing! My plan is to continue increasing each one of these workouts until I would be logging 35ish mile weeks. Hills, speed, pace, and rest in between! I wonder if it'll work. I will say I've never really worked this hard at running and kept the enjoyment alive at the same time. Seems that over training, obsessing,  can really kill the joy of running. I want to keep the joy and reach my full potential. Hope it's going well with you...two positive things today....we are getting closer to Spring! Daylight is increasing! Peace!

The easy way out!

  So it's cold and windy....so!? Back in the day I'd brave the elements regardless....now I find the allure of the treadmill....in the comfortable confines of my home I can run!
  Sure it's a different running....yet it still burns calories and trains the heart/lungs. I decided on an 8 miler with one mile warm up one cool down. The six in between were 3 x 6.6mph. 2 x 6.7 mph, 1 x 7.0 mph. All on 1 degree incline. I broke a good sweat and held on real well. I really need to take it to the roads....it's just not the same. However, the hills + treadmill ought to = strong running! We will see.....1:15:45-8 miles. Peace!!!

Up the hill and down.....

 Isn't hill running much like life? Even the ease of going down is stressful...but I am not complaining! I am ever so thankful I am able to run!! I did 12 x med hill today which is an 11% gradient hill. I felt very good and strong...and pushed the last one as hard as I could. I covered 4.4 miles in 57:49...but whatdda expect it's a steep hill! I did jog all downs, too.
  I purchased a foam roller!! It is a miracle working device! My hammies have been buggin' me but this thing is making a difference! I'm excited about this tool.
  I will have to travel to St' Louis Monday to officiate a funeral so training will be thrown off a little, I hope to get one more hard effort in this week.
  I really don't mind uphills anymore....just like in life this is where you discover what you're made of....peace!

What won't kill you will at least hurt you!

  My love for "my hill" seems to be costing me! I have been hurtin in my hammies and lower back and I am sure it's related to the hill. After my little thirty minute run today I stretched out and I am feeling a little better. The heart and lungs are strong but the hammies and back are sore!! I will keep working through it and keep building. I want to run Little Rock! 3.05 miles in 30 minutes...first mile a 10:30 warmer....the next two easy but faster than norm! Peace!

Thinking

 So back to the drawing board. I am going to start hill repeats again and begin a new training program. I was unsuccessful in my 5K attempt to break 24...not even close....I will go ahead and train for a 10K and mix some 5K runs in as I go along. I will use an abbreviated schedule. I've come to learn that long training phases bring burn out so I am looking at no more than 12 weeks then prob a three week rest like I did this last training cycle. Today I felt really strong and ready to begin another cycle. The goal is to break 50 in the 10K.
 2xlong hill(.4). Peace!

Streakin'

   I'd better be careful! I've actually run five days in a row!! I'm not wanting any streak! I simply want to run healthy and strong...hopefully attempting my sixth marathon soon! So five days in a row right now might be risky....so might six....I am planning on running tomorrow, too! Then Friday off!!! Golf!!!
  Today was a short effort of 34 minutes with 6X1&1's @ 5K pace. What's that? One minute at 5k pace followed by one minute rest repeated six times. A good workout, effective....you have to run the hills, rises, downhills and maintain the 5K pace. According to the Garmin my pace was faster at times, but the 7:40 pace was achieved. This was sandwiched with one mile warm and cool.  The weather is fantastic as a cool front has moved in, but no rain yet. I'm also needing twelve miles in the next two runs? That isn't gonna be possible? I may not meet my hoped for 25 this week. Hope you are running well! Streakin'!Peace...

Progress is hard regress is easy!

 Have you ever noticed how easy it is to put on pounds, but how hard it is to take them off? How excellence, or a high level of fitness requires lots of hard work but lay-off for a while and you're back to out of shape in a heart beat!! Interesting rule I learned some years ago and it proves true, you begin to lose your fitness level after a 14 day lay-off, and man how time flies! I feel like I'm gaining fitness back with the slow and gradual increasing of time on road. I still am about six weeks away from a having a true, solid base of miles but I'm gaining! Must stay motivated and healthy! Down five pounds since the sugar lay-off. Race in two weeks, no great expectations!
  Good and hot today, 15 min out and 15 back today....Peace!

HM Time Trial

Sunny skies, cool temps (50's), very windy, I headed for the track with the goal of 12 MP miles. I decided to simulate the marathon. So I pretended it was race day. I lined up about in the middle and took off in control. I had my water bottle, my gels, and my goal...to knock off as many MP miles as possible! Ultimately, I decided to make this run a HM time trial. It helped motivate me to push for the half. Here are the splits-9:18, 8:52, 8:44, 8:56, 9:02, 8:50, 8:51, 8:41, 8:45, 8:39, 8:45, 8:49, 8:46, -total time: 1:55:52/ 8:51's/ 13.1 miles.
I took a gel every thirty minutes per Spirit Flowers suggestion...worked real good! Drank early and often, worked good. Felt like I still had a few miles in the tank. I got my 12 MP miles! Next week I hope for 14 and then the taper! 51.12 miles this week! That's a PR for me.
Well the day is just beginning! Sandy and I will go run errands in Ozark, the off to Branson for a show and some shopping. Hope your Saturday has been a good one. I'm pulling for all of you that are racing tomorrow!! Best of Luck! Peace!

"Track be nimble Track be..(qu)ick."

I so needed some flat terrain! My only real option was the track. A beautiful day!! Breezy, 80ish, big white fluffy clouds, perfect! I'm really needing to train the body to run faster so I decided on a mile warm-up and three miles at HMP (half marathon pace) and I would finish the run with recovery pace reaching a total of seven miles. It went pretty good considering I was going into new territory today. I busted the 50 mile barrier! 50.22 total for this week!
Only two other people on the track during my time there. Both middle aged guys. They both had their shirt off...big ole' beer belly's! Ick! I applaud their efforts at trying to burn the fat off but come on! Wear a shirt dude! If anyone could of gone w/o a shirt it would of been me, but that's not my style.
Totals- 7.0 miles/ 1:04:38/ 9:13's. The three miles looked like this-8:30, 8:30, 8:33. I asked myself, "could I hold this pace for 26 miles?" I don't really know what I can do? Maybe I need some sort of test? So, one day of rest, tomorrow, and then I shoot for 50-55 miles next week.
Two things I believe I must do in order to break 4hrs. Run more miles, run faster. I tried today!
Hope things are going well for you, Peace!

"Four Mile Pond"

Today I had my mind set on running to four mile pond and back. I am in a building phase this week and the next two. The 50 mile barrier is in sight this week.

I was tired again today but encouraged. I appreciated the comments on yesterdays post and they helped me regroup and inspired me. I really value you all and blogging. It really is an integral part of my training. I expect to meet some of you all some day as I travel to exotic locales running marathons!! Plus, our home is always open to you! Remember Bass Pro November 1st!

Anyway enough of the mushy stuff. We have cool temps, overcast skies, a runners delight today! I began with a very slow (as usual) warm-up mile, but then something kicked in? I just ran! I actually had an 8:52 mile on the hills today!! Yippee!!

I held back because I'm looking to some possible speed work tomorrow. Wow! Marathon season is upon us! Today I envisioned myself in the marathon. Running strong! Holding the pace! Thinking I could run 9:00 min miles forever!

Totals-8.4 miles/ 1:22:28/ 9:48's. Hope it's going well for you! Peace!

Hills, thrills, no spills

Into the National Forest

Bull Creek

Bull Creek valley-beautiful!

This is a great example of the roads out here

This is where 2K hill starts down

The view is amazing-I'll try to get better pics

Where I start- it's uphill!!!

I decided to go without the walking stick today. I was pretty confident that all the dogs along the "Cash Spring" turn around run have been tamed. T'was so! A real nice run today. Great temps! 79 degrees, good breeze, man, it couldn't be better! Reminds me of an "Ozark Mtn. Daredevils" tune. The thing about this run today is that my Garmin says that the grade on the big hills on Cash Spring are 30 and 32%! They are something!

Finally notched a decent mile split, too. I think I'm rebounding and getting back some of the zeal. 5 miles total in 54 min. but a 9:24 mile four. These are all on hilly routes. I can see now how speed can be attained. When I ran down on of these 30% hills I was going at a 6:15 pace, according to the Garmin. It was a blast today!

Thanks for your support and encouragement through this transition period. I still have to contend with dogs but I think over time we'll get it worked out. Peace! Best of luck to Carlee who's racing Sunday!

Couldn't be Better

Nine days until marathon #4. I'm feeling pretty good physically. Some minor aches and pains but that's just to be expected. Still icing lower quad, but swelling is going down.
Stormy skies today. The rains are coming and we do need them. I got in an easy 4.3 miles with thirty minutes at MP. I've decided to try to get this pace ingrained in my muscle memory.
Instead of striders tomorrow I will do an easy three miles with a couple of sections at MP or HMP, but not too fast.
The move is a go and we are full speed ahead. I've a wedding rehearsal tonight so I will be down near the new place and I can begin to move some stuff.
Tomorrow we get tables in order to set up the moving sale in garage, then we go to the new house; talk to guy about putting up the shades. Do the moving sale Saturday, then Sunday, O Yeah!! OHC will be packed out probably for both services!
These are exciting times!!
I am feeling a bit encouraged about my chances in this marathon. It will present some challenges, the water stations are every three miles. But with encouragement from blogger friends, and how I'm feeling right now I have the mentality that I am going to go for it!
Only three miles left to run this week? Wow, how'd that happen?
Have a great day!

Striders

Today was the shortest run I've had in months! 3.4 miles. After a good warm-up I began the striders I had planned. I set them up for one every 1:15 for a 45 second duration. Did ten of em. Lots of looking at the watch. It felt like old times because I believe I was up around 7mpm pace at times.
Will these do any good for a marathon? Maybe, maybe not, (your experience?)but it sure was a nice way to change up the training!
The remainder of the final week before taper looks like this:
8-easy Wednesday
5-easy-Thursday-maybe a spurt or two at MP.
Friday-off-spending day with Sweetheart, yard and house work, Oh boy!
Saturday-Half-Marathon+(hoping 17 miles total)
Week projected mileage= 43.8

I need to get a time goal in my head for the race so I'll post that later when I get it....

It has turned off very cool down here after a series of powerful storms. I think the weekend racing weather is looking very nice! Hope your training is going well and good luck to all who are racing this weekend. Peace