Running Through Life

Training and fund raising

2011-09-20T22:12:00.000-05:00

Training is going good. I hit my scheduled runs last week except for the 8 miler on the weekend. instead I spent part of the day traipsing around Turkey Run State Park. With the hiking up and down and the new trail blazing (my hiking partner lost the trail) I think I completed a great workout.

This week I made the first scheduled run - a short tempo run. I did it on the treadmill to hit the pace exactly. It was easier than expected. Tomorrow I will be doing Yoga. Yes, Yoga. I am one of the most inflexible people I know. I figure it won't hurt and it counts as cross training. Wish me luck with downward facing dog and sun salutations.

Fund raising is close to being on schedule. I have 11% raised, but no slowing down. I need to average $500 per week. Please spread the word or donate yourself. Remember it is tax deductible and for a good cause.

Goofy Challenge

2011-09-15T19:13:00.001-05:00

I have signed up to participate in a TNT (Team in Training) event again. I have previously participated with them, mentored and coached. This involves raising money to help families afflicted with blood cancers. Money also goes to research.

Running a half marathon on Saturday and a full marathon on Sunday may sound difficult, but it is nothing compared to what cancers patients do. Please help me raise money for a very worthwhile cause. You can donate on line here - http://pages.teamintraining.org/il/wdw12/mastrosky

Thank you Donate to LLS and Team in Training

It's been a Looooooong time

2011-09-06T18:15:00.000-05:00

I ran.
I blogged about it.
Nuff' said.

Buffalo Trace 5 miler

2011-05-26T09:33:00.000-05:00

May 21 was the annual Buffalo Trace 5 mile trail run. The last 2 years I have run this race in almost the same time. 47.36 in 2010 and 47.34 in 2009. I had hoped to at least run it in 47.30 this year.

I was up early. The sky was gray and overcast with a bit of humidity. I drove out to catch up with the new fall TNT team. I met one of the new members and caught up with a few alumni as well. They would become my wonderful cheering crowd at 1.25 miles and 3.6. They were loud and boisterous and made me smile.

But after a long, hilly, humid run I made it. And I completed it in a personal best. There is no official time yet posted, but my Garmin indicated a time just under 47 minutes.

This just in - official results - my age group once again kicking ass with speedy times. 34.27 was the first 43 year old to cross, another 9 seconds later. But I DID PR.

By 44 seconds. Not bad for all the walking I did. I should listen to all my running peeps and actually get out there and train. I might run this race well. I'll try for next year.

-the beginning of the end

Perseverance

2011-05-25T13:52:00.000-05:00

According to dictionary.com, Perseverance - –noun --- steady persistence in a course of action, a purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement.

As you know I ran the Indy half marathon a few weeks ago. Some friends of mine ran it as well. After speaking with one of them, it became apparent to me of the effort he put put to finish that half marathon.

Let me describe this man-mountain to you - 6'4" and slightly overweight, around 260 lbs. I would guess. Strong as an ox in the upper body. Thick skulled, but slowly learning to accept that some think differently than he. He was a Marine, almost 30 years ago. He was in better shape, anaerobically. He claims his first marathon was around 3.34.

He hasn't run in a long time, let alone train. But he survived. He hobbled the last 3 miles to come in under 3 hours. He persevered.

Now he must do it again. This Rogue has signed up for the St. Jude's marathon in Memphis on December 3. His must train. He must persevere.

Indy Half Recap and More

2011-05-11T17:29:00.000-05:00

Last weekend was the Indy mini. I went and ran with 30618 of the best finishers I could find. It was cool but humid and a little sprinkle at the end. This is the one of the few races I have run multiple times. It is one I happen to enjoy running.
I went there with a friend (we'll call him Rogue) and promptly proceeded to the bar across the street The Wild Beaver Saloon A rustic, simple place with an interesting dress code for the female staff. Pants cut out from the waist band down to mid thigh only attached to the waist at the seams. With that look the ladies wore swimsuit bottoms, panties or what-not with fishnet and leather bras. Not a bad place. Of course, we had a few beers and then off to Hard Rock for dinner. Not ready to call it a night, we went back to the Beaver for some carb-loading.

Beer does have carbs right? After 5 or 6 we walked across to the hotel for a good night's sleep. I know, convenient.

I got us to the start line early by the Rogue's standards, though the press releases said to be there by 6.45 for a 7.30 race start. We tried to find the hot Mexi-American in her designated corral to no avail. I think she started farther ahead than she was supposed too. 22 minutes after the start of the race we crossed the start line. Off we were, past the zoo (with an elephant watching us crazy two-legged creatures running without any predators in sight), through town and into Speedway and onto 2.5 miles of race track. Off the track and back into town across the river and into Victory Mile.

Just before the race track I caught up with the hot Mexi-American and her hot friend. I chatted with them awhile, congratulated both on their good pacing and then carried on my way.

I was feeling good.
No real pain.
No issues. It was a nice feeling to just jog along at a 10 min/mile pace. I walked the aid stations and quickly took off once my drink was done. I picked it up a little at then end and had plenty of gas left. I felt good.

A 2.13 and some change. Not bad for not running for 2 months. My friends all finished about where they wanted too. It was a good day for all.

The Rogue and I had a friend (Red) come to visit from Columbia and we had more drinks that night. We drank at the Beaver (Red had not been there), Jillians and watch the big fight and then down to the Slippery Noodle for a bands. Back to the hotel we went around 3.30am. Sunday morning came and back home we did drive.

It was a good weekend. i took the prescribed few days off from running and then started back into my routine with some fast 400m repeats (1.36 - 1.47). There will not be a lot of hard running this month as I am trying to build base back again.

In 2 weeks is the Buffalo Trace 5 mile trail where the Running Doc ran during an appendicitis attack and Alison captured a third place age group trophy. I think I will run it again. It is a fun trail run. It won't be as much fun without the 2 of them, but still a nice run through the meadows, over streams and under the leafy canopy of trees. (Thoreau/Whitman have nothing on me). Then hopefully, I'll continue on for a longer run after that.

Sorry for the long winded post, but I felt like I had a lot on my chest. Here is to a good racing season to all of you. On that note, I just wanted to copy something here that I read on another type of blog I follow. I have no idea who wrote it or when. I know the blog I saw it on is not the original author. But here it is -

Take a step back. Fucking look at yourself. You are human. You are beautiful. You are so beautiful. And you can be anything. You can be everything. Don't hate everyone because someone broke your heart, Or because you parents split up, or your best friend betrayed you ,your father hit you, the kid down the street called you fat, ugly, stupid, worthless. Do not concern yourself with things you can not control. Cry when you need to , then let go when it's time. Don't hang onto painful memories because your too afraid to forget. Let go of things that are in the past. Forget things that aren't worth remembering. Stop taking things for granted. Stop taking life for granted. Live for something. Live for yourself. Fall in love. Fall out of love. Fall in love. Fall out of love.Do this over and over until you know what it really takes to love someone. Question things. Tell people how you really feel. Sleep under the stars. Create. Imagine. Inspire. Share something wonderful. Meet new people. Make someone's day. Follow your dreams. Live your life to its full potential. Just live dammit. Let go of all the horrible things in your life and just f●●king live. And one day, when your old, look back with no regrets.

- the beginning of the end

Indy mini

2011-05-06T22:14:00.000-05:00

Indy mini is tomorrow. I carb loaded with a friend at the Wild Beaver Saloon earlier tonight. It was nice. It was dirty. But it was carbs. Tomorrow will be all to soon. I am not prepared, I am not ready, I am afraid. Very afraid.

I would love to PR but the fact that I have only run 4 times since the first of April precludes any chance of a personal best. Any chance at all. So, since I know two people here, maybe more, I might get lucky enough to hook up with them and just enjoy myself.

I expect them to run in the 2.30 - 2.45 range. Easily doable for me even without being in shape. But the eager beaver (hint to saloon above) I may go out way to fast. Let's see if I can rein in the excitement and just enjoy tomorrow.

Bib number is 18691.

Good luck to me.

- the beginning of the end

Indy Half Marathon

2011-05-04T21:28:00.000-05:00

The Indy mini is Saturday. Yours truly will be there. Since I gave up running (for Lent, for injury, for, oh just because) two months ago. Yes, Running Doc, I have only run 3 days in March, 0 in April and yesterday. It will be tough. A PR does not look to be practical (2.04.26 - 2009) this year.

2009 was also the year I beat my son as well. With him serving our country proudly and in the best shape of his life, I do not ever see me beating him again. Love ya, Jake.

But I am trying to get back into. I ran yesterday. Mile repeats at 7.40 pace. Extremely fast for me for not running for 2 months. I need to ease back into as I have been told by my best running friend. As she told me - Above all, consistency seems to be key for you. You have a tendency to go out hard for three weeks. Even while it's physically possible, you're physically capable of it, it's too hard on the body to jump in. The body's response is to shut down and preserve for a bit, and the inconsistency sets in. Start out easy this time! I replied - Consistency is the bane of my existence along with determination, fortitude and drive. Some day I will find a way around these debilitating factors of mine. Until then I rely on you, Hookers and others to continue to remind of what might be if only I had a heart.

And the Running Doc is correct. Like usual. Guess she deserves that PhD she has. :) I do start out tough, hard. Like gangbusters only to eventually fall flat. Deflated like a popped balloon. Not sure what it really is. Maybe I have some inner psychosis that refuses to be successful and not allow myself to become happy and achieve the greatness that resides in me. Not that I am great, but we all have a greatness in us, the ability to achieve that which we don't think we can.

My training plan is pretty simple - run. Run 3 days a week and make them good, quality timed runs. To that end I have adopted training from the FIRST program or Run Less, Run Faster. The training programs they have are all the same, just the times are different. With that here is my plan -

Here's to running consistently

- the beginning of the end

Diet

2011-04-21T15:11:00.001-05:00

To diet or not to diet?
Lose weight or maybe just to eat a little healthier.

I started tracking my food intake this week. I shuffled from site to site looking at all the calorie counters, databases of foods, eating habit routines and electronic miles and miles of valuable information. I was so overwhelmed I felt like Neo in the The Matrix just visualizing streams of 1's and 0's.

So I settled, like I have so many times in the past, settled on being underpaid and over worked. Settled on being average when I knew I could be better, settled on being quiet when I should have been vocal.

It's not the website I settled on (I think TrainingPeaks is a great site) I just settled for the free account. But it still does a lot. So I started tracking my food intake (yes, beer is a food). It is amazing the calories I put in my belly. It is only Thursday after lunch and I already have 8100 cals. Trying to stick to 1500 a day gives me 2400 cals to spread over 3 1/2 days.

Me hungry. It's just amazing that I eat how much I do. I still have some snack foods and a few sodas to add. Dieting must be really hard for those of you that do it.Your very own Sisyphean task.

So, I will continue to eat like I normally do for a week or two to give myself some basis point to start from. Then, maybe, like Sisyphus I can start rolling that rock uphill and change my bad eating habits.

Now to figure out how to prepare meals for one.

-the beginning of the end

Boston or my birthday

2011-04-17T21:13:00.000-05:00

Tomorrow is Boston. Tomorrow is my birthday which is the bigger event? I mean Boston is 115 years old, whereas I will only be 48. Boston would consider me a kid, a youngster. And I consider Boston old. Really old. And a little senile in dropping their qualifying times by 5 minutes. But I should respect my elders.

April 18 is a big day for a lot of runners. Some of you are lucky to be running Boston. A lot of us will watch for incoming results. Will Shalane have her big day? Will Ryan?

I will be trying to steal glimpses of the race from the conference room of work. Not everyone there understands the magnitude of this event. Not many understood the magnitude of my birthday. But some did.

For them I am glad.

It has been a bad couple of weeks for me. Work and personal. Turning a year older has nothing to do with it. Get old or die. Do we really have any other choice. But spending a birthday alone is not what everyone wants to do. Not what I really wanted to do.

So friends, such good friends that I consider them family, made sure that I wasn't alone. Hooker started it Friday night. My Hoooker - where would I be without Hoookers. Elliott and Henley took Saturday night and fed me. Spent two nice nights shooting the shit (guys don't talk, girls do) and having a few brews. It was good times.

Today was different. Mommy was taking me to dinner at 5. Red Lobster. Mikey loves some seafood. Today started atypical with a hearty (yes, not healthy) breakfast of bacon and eggs. Finish laundry, read, look at all work that needs done in TV room still and ignore that work.

Plans to see a movie later and meeting Hooker to pick up some stuff. But instead I was treated to a surprise party in my honor. Burgers, brats, dogs, party favors and cake all just for me. I loved it. There were Hookers, Elliotts, Morses and a Henley.

What's a Henley, don't ask, just be thankful there is only one.

It was a great time. Because of these people (and others) I continue to survive. I don't just hang on, but I thrive and I live. I in an existence that is codependent on them, but it is a symbiotic relationship. One that benefits both parties, though I do believe that I get the most out of it.

These people are the stuff of legends. They are knights of my round table. The shoulders of Atlas that hold me up. They are my Eureka and Nostradamus foretold of their coming.

Because of them I am.

Thank you

- the beginning of the end

Reminiscing

2011-04-13T18:44:00.000-05:00

I was looking at my Running Ahead training log and it looked bleak, dismal, empty. I haven't run in a long time. I actually do not remember the last time. but I got to looking at my PR section and the Indy mini popped up. It is only a few weeks ahead. Below is what I wrote about the race afterwards, a race I was extremely happy with.

2009 Indy half marathon. Friday night Hooters with Jake and Tom. Order of boneless wings and 6 Killians and off to bed. At 12:30 am. Up 5 hours later and off to the start line with Jake. Explained the course to him and off we went together. For about 1/4 mile. Then I lost him.

My race went well. Same issues I always have at a start. Why am I doing this? How am I going to finish? This is going to hurt. But then I fell into a rhythm. I rhythm that I was comfortable with. A rhythm I thought I could hang onto.

I ran. I made it to the track - still filling good. But the track - that is such a long track. (if you didn't know the Indy half marathon runs miles 6 - 8.5 on the Indianapolis race track) - always looking at the same thing for 2.5 miles. Eventually I was off it and running back towards the finish area.

Mile 9 was a slow one - 10:01. Slow, not sure why. But then mile 10 came up - where I lost it last year. I came together and cranked out a 9:09. Only a 5k left and I was under the pace I wanted. I wanted 2:10, a 10 minute pace. I was about a 9:30 pace and hoping I could hang on the last 5k.

I wasn't hurting, I wasn't breathing hard, I wasn't overly tired. I actually felt good. I was getting past by people, but I was also passing people. I kept at my pace. I grabbed water and walk while I drank. Like every other water station before.

So I ran.

The closer I got, the happier and apparently faster. Crossing the river in the last mile became a race between me and knowing I had it whipped. I ran my last 5k in 28:42. My last mile was an 8:39. Sweet!!!!

It was a great run for me. A fantastic one, not so much for my son, the cross-country high schooler that promised to kick his old man's ass. Somewhere in the last 3 miles I passed him and beat him. I lost him in the crowd and did not find him at the designated meeting spot. But then I did not expect to wait on him, he was supposed to be there waiting on me. Now that he has gone through Army basic training and continuing to workout I do not think I will ever beat him in a race again. But that's ok.

So, I am reading this and trying to think back to my training. Was it better then than it has been this year. There wasn't an almost full month of non-running was there?
March 2009 - 52.6 miles
April 2009 - 45.2 miles
Not great but at least I was active. 26.2 of those miles were the Illinois marathon 3 weeks before the Indy mini. This year?
March 2011 - 16.3 miles (including a 5k PR)
April 2011 - 0 (but the month isn't over yet)

I know RunningDoc, you don't have to tell me, but you should anyway. And the rest of you as well. I deserved to be grounded. In my defense, well, what defense can I truly give. I have slacked, caved, gave in. I have become the Jack Black of the running world. Slacking, barely getting by.

Work is work - always taking too much of my time. Spring/summer is here and that means outdoors clean up. The house is still in a perpetual renovation mode - that I have actually done some work on recently. Helping friends out with their projects and just hanging out. Doing a lot of introspective contemplation (big words there Astro - now go look them up) and some reading. (Personal Record by Rachel Toor - book review coming later).

I just need the proverbial kick in the ass, the pep talk to get me out, the you always have time to run for 30 minutes. The 'damn your belly is getting round' statement. And like my Hooker loves to say, 'Come on Sally, you can do it'.

But can I? I really have my doubts at time. Doubts about doing it, doubts about finding the time. Did I mention all the projects at the house I am in the middle of? And that spring is here with yard work - 6 acres of grass that grows and grows, a driveway to repair, goats, chickens, cat and a dog. A dog that has learned how to climb the fence and get out of his confinement. Yea, he does that now.

Anyways, I am working on it. I am getting closer to getting out the door in the morning. Hopefully soon, hopefully tomorrow.

- the beginning of the end

Penguin 5k

2011-03-28T16:23:00.001-05:00

It was an awesomely hilly course. I had forgotten how hilly it was and as all runners know what goes down, must come up. And up and up and up. I started out the morning with a delicious Hostess apple pie. Yum Yum.

Anyways, I started about mid back and took off. 29 degrees and off we went. Uphill. Did I mention it was hilly? I passed people on the left and on the right. I side-stepped diagonally through throngs of people. It was into. Running. Mind adrift. Magical. Serene and peaceful.

Mile 1 - 8.12 under pace by 18 seconds but it is earlier and some big downhills.
Mile 2 - 8.21 mostly flat and crowded. This part was single file with runners coming at you. Also an aid station. Still awesome time.
Mile 3 - 9.03 - ok, slower, I was tiring and the big uphill was here. then gently rolling to last downhill tenth
Mile 3.11 - 37.95 seconds. Blasted a 5.45 pace. Felt good.
Total - 26.13.65 for an 8.26 pace. Right on. Can you say PR? I can

It was also the only post race party where chili-mac was served.

The rest of the weekend was a blur. Cancer benefit in Villa Grove. I go to them, but they always down me just a little bit. Great people to chat with and....

Bonus!!! - I slow danced with a beautiful woman.

Had dinner with my mommy and possibly her new man on Sunday. Sunday night was some good jazz/bluegrass/ Scottish highland music and a classic rock band to listen to. Not all the same band, 2 different ones.

An ambulance just.

Hope everyone had a great weekend and summer weather is just around the corner.

-the beginning of the end

Penguin in the Park

2011-03-22T13:52:00.000-05:00

5K race this Saturday. I haven't run a 5k in years. I am hoping I am not too far behind that I get lost. I am looking forward to a short race. And getting the chance to listen to John Bingham afterwards is always a good thing.

Goal? You ask. Yes, there is one. Multiple goals actually. Speaking of goals, how are your goals? Are they progressing nicely throughout this first quarter of the year? Mine are off, but then I really hate the treadmill and cold weather. I am hoping that my running picks up with nicer weather starting to wind it's way slowly into central Illinois.

Oh, you wanted to know my goal time for the race. Why didn't you say so the first time? Did I tell you the story about my furnace? No, don't want to hear it. Fine....

Goal - 27.00 - Must have this time or better. Will feel bad and dejected with no one to hug me if I do not make it.

Goal - 26.21 - An 8.30 pace would be fantastic. I wouldn't feel dejected, but I would still want the hug. After all I am just a man and hugs from women are awesome.

Goal - 24.42 - 8 flat. Most likely impossible. I can run that fast but not for 3 miles, let alone for a 5k. And I still want the hug.

Click slightly to the right over there --> Penguin in the Park and register for the race. It is in Decatur, IL and they allow race day entry. 9am start time so I do not have to leave too terrible early in the morning. Come join me, come watch me start and then finish, then give me a hug.


Hugs everyone

So Monday I ran a 5k at lunch. I bitched about the cold and now I think it might be too hot to run. The Running Doc is going to slap me for that statement. But it was miserable out there. Of course going from mid 40s to 70s in one day does not give time for much acclimation. So maybe I can do it again next time it is that warm. Tomorrow it goes back to mid 40s again for at least a week.

I also have to say that I ran the 5k severely fast for a man of my limited talents. No time, but it was squarely in the middle of what I want to run on Saturday.

Let's see what the weekend brings.

- the beginning of the end

2011-03-14T16:09:00.000-05:00

Vote and bring it to the University of Illinois. I want to meet Natalie Portman.

Well....

2011-03-14T10:30:00.000-05:00

A deep hole in my backward that supplies me with water.
Or
A sigh, a feeling of you really don't know.

I'm going with the first one. The weekend was great. I got no running in, but I got good company all weekend that I haven't had in awhile. I had my brain cleansed and a little bit of my soul as well. It was a good weekend. I did not get to meet SB but that is OK too.

I did not get a lot done on the kitchen or TV room project, but I got a lot of the next planning steps done. The next big kitchen project should be done by final four time.

The weather is starting to lighten up in central Illinois and soon my winter seasonal disorder should start to fade away. Still not sleeping well, but hopefully that ends soon.

Not much to day while I am at work. Maybe more later.

-the beginning of the end

New....

2011-03-09T22:15:00.000-06:00

Balance
Hydration
Radiance
Firmness

Keys words for life. No, apparently my butt dialed in an infomercial for beautiful, healthy skin. It appears to Joan Lunden that all ladies need a skin cream to counteract your hormonal aging that starting in your twenties. Quick, buy Murad Resurgence now!!!

In this respect I am glad I'm a man.

Channel change. Assaying. Me and Mrs. Jones. We got to be extra careful. I want to meet you at the same place, same time.... Sing it Billy Paul.

New books came into me from the mailman ( not sexist here, I have seen the dude and he is all man). Ok, that sounds creepy.

Machine of Death is a collection of short stories. Read the link. They also (editors) pissed off Glen Beck so there is another reason to buy and read it.

I also have Rachel Toor's "Personal Record". She is an ultra marathoner, senior writer for Running Times, has a pet rat (not code for husband), intelligent and gifted. A great writer.

A third came in as well but for the life of me, nay, for the life of a cockroach I simply cannot remember it at present. I'll get to it later. Also look for reviews of these books upcoming after I have finished them.

"only the beginning" by Chicago is on the tv music channel. It reminds me that this is only the beginning. Reminds me that all of us should sometimes remember this. Whatever maybe ailing you, troubling you, this is only the beginning. It will get better, I hope. I can't promise that. But I can hope for it. Let's be positive. It's only the beginning.

With that I am going to try and take my own advice. It is only the beginning. Things will get better. Warmer weather is coming. Running will get easier. I have a home that I love. I have awesomely great friends, both close and far. What more could I ask for?

Since I have meandered around for a few minutes typing this and you have dutifully followed it this far I shouldn't disappoint. You need another bit of randomness. Skins - an MTV production. Check it out. Why can't MTV go back to showing music videos? Cue Dire Straits...

- the beginning of the end

Ugghhh!

2011-03-03T17:06:00.000-06:00

Work. Need I say more?

Been a helluva long day. I know time does not slow down, but today it sure seemed like it. One of those days where not a lot got down but a lot really did. I did a lot of research and documentation and my team did a lot of configuration in VM land.

This is good. But damn am I tired. It is a non-run day.
Nothing scheduled.
Nada. Zippo.

Friday is supposed to be a nice day. I think I will try to make my run another lunch run. It's only 6 miles, but if the wind isn't to bad I'll run the 7.5 mile layout from the office. It is pretty flat and not too car busy.

Tomorrow is also payday. Woo hoo. Got bills to pay.

I have been toying with an idea to run a marathon in April and it isn't the Illinois marathon. The weekend of this marathon I have a 20-22 mile schedule training run. I am just not sure about driving home after a marathon. A 6.5 hour drive. A drive made even longer by having to stop at every rest area to stretch my legs. A drive that may require loads of caffeine to stay awake.

Plus there is the day off work to drive there. The hotel, dinner, drinks, loneliness. Then there is the time zone change - it is an hour earlier. And did I mention the drive back. The long drive back.

Sounds like hell to me. Anyone want to be a designated driver? I'm willing to cover costs. I'm willing to meet someone most anywhere along the way that can drive me most of the way back. With some sleep afterwards I should be able to make it the rest of the way.

Anyone? Anyone?

-the beginning of the end

Down in the Dumps

2011-03-02T17:35:00.000-06:00

Well, I'm beat, I'm depressed, I'm no good, I'm worthless, I'm confused, I'm scared, I'm a loser. I'm sorry.

I really am sorry. I thought I conceeded, acknowledged, admitted, said it, blogged it, worte it. But I can find no where that I did. In my mind I did own up to it. Apparently my body betrayed my mind and did not do it. For that I hope that I can be forgiven. I hope that you can forgive me.

What did I do? Again? What haven't I done? But this time I betrayed someone. Did not give them their rightful repsect, praise, acknowledgemnt, congratsulation.

I did none of that and for that I should be chastised, flayed, flogged, beaten, whipped, spanked, punished, ignored, shunned, kicked out of society.

Will you forgive me Running Doc?
Yes, you are right. Was there any doubt? I did not mean to take anything from you. You won the challenge, the smack down, bragging rights. You out ran me a fe weeks ago.

But I really thought I had posted that as a comment on your site. Guess I was wrong. Again.

She ran 29.5 miles.
I ran 28.1 miles.

Here it is print. Indelible on servers somewhere. Forever here. I hope that all my fellow/fellowine (female fellows) can forgive me as well. Most importantly I hope Running Doc can forgive. Find it in her heart to understand that I am just a man. A lousy man.

On another note I ran 7.5 miles or so at lunch today. Really easy going out with a 15mph wind at my back. Coming back was a bee-aatch. All I could do to hold a 10 minute pace into the wind. But it is done.

Now just a short 3 miler tonight and done running for the day.

- the beginning of the end

February Recap

2011-03-01T18:18:00.001-06:00

I have seen many other do this so I thought I would be a follower and give it a try. Hey, I can't lead all the time.

Miles Planned/Ran: 118 M / 60.8 M

Rest Days Planned/Taken: 14 / 20 - need to rest less

Highest Mileage Week: 28.1 M

Long Runs Planned/Ran: 4 / 2

Hill Workouts Planned/Ran: 0 / 0 - if I run from home I get hills or at LOW (2000ft of ascent in 16 m)

Pace Workouts Planned/Ran: 6 / 3

Xtraining Workouts Planned/Ran: 0 / 0 - need to start working out more

Most hardcore run: 16 m - My longest solo run to date

Race(s): Rock n Roll - St. Louis, Rock n Roll - Savannah, St. Jude (maybe)

Current Wish-List: I've been thinking I may have to start carrying liquid

Current Excitement: upcoming marathons

Current Need: Airline tickets to Savannah

Current Triumph: Making it this far in life and bringing running back into my life

Current Bane of my Existence: frakin Winter.

Current Goal: To make it through the next few high mileage weeks in one piece!

Current Indulgence: I turned up the thermostat 2 degrees

Marathon, marathon, wherefore art thou?

2011-02-28T23:07:00.000-06:00

Well, which marathons should I run this year? With so many awesome ones to run it is a tough decision. I try to run them in different states. Not because I think I can do 50 states, but because.... well just maybe so why not. But it also gives my a chance to run in different parts of the good ole US of A.

A friend of mine is trying to get back into shape and running in general and he has decided on the St. Jude Marathon in Memphis. I agreed to run it with him. I was considering Country Music, but St. Jude is a good cause. That takes care of Tennessee.

I have a friend in St. Louis so I have been considering an inaugural marathon. Though Missouri was taken care of miserably last October (Lewis and Clark - which the Running Doc preformed admirably), I am thinking of a mulligan and doing it over. Rock n Roll bought out that marathon and is putting on an extravaganza in October.

I have another friend in Savannah where Rock n Roll is having another inaugural marathon as well. It just seems doing something the first time would be awesome. I have been to Georgia (never Savannah) and it is some pretty country. It should be an awesome run through some beautiful southern neighborhoods.

There is always the Illinois marathon here in town. I did run it the first year. I could always do it again as it is a local event. It is flat and fast (for the fast runners, not me). Brittany Spears, oh sorry. Got distracted.

A friend of mine is running the Martian half marathon April 2. I could always drive up there and do the full. I think I might be in shape to complete it without hurting myself (I have a scheduled 20-22 mile run the next day). But a 6.5 hour drive back doesn't seem real appealing (and the hotel - though the gas may cost more).

I also have a friend in Florida now and a few relatives. Though those would probably have to be towards the end of the year or early next year.

And to confuse and confound even a little more, Indiana and Iowa both have marathons that are close by as well.

So, I count 8 marathons. Not bad for a year. 4 more and I could be a Marathon Maniac - Gold level. Crazy talk there Sybil. You better watch the tongue of yours.

Noe to decide on which marathons. St. Jude is in. Who else wants to step up the the plate? This is going to hurt and require a lot of work on my part. Hell, a lot of work on my friends as well. They are the ones going to have to keep me motivated, keep me moving, keep on keeping me trucking. but I have faith in them. In person, by email, by blog, I rely on them more than they realize. Sounds like a helicopter at the airport again. They are the ones that make me a better runner and person. All of you take a bow.

Ok, it is decided. The marathons that are in (and maybe a secret one not listed below).
Rock n Roll - St. Louis
Rock n Roll - Savannah
St. Jude - Memphis

What a trip it could be. Now to save some money.

- the beginning of the end

Week wrapup

2011-02-27T21:00:00.000-06:00

Not a bad week in running world. Only 18miles but still ok. It was a cutback week. Next week has bigger mileage including the long run of 18 miles on Sunday.

Weather is starting to turn for the better here in central illinois. That makes it good for outdoor running. The new running club I have been meeting with one the weekends is one big club. Especially the half marathon group. Huge.

"once I get my hooks into a woman she never gets free"
"like ringworm?"
"if you like."

LOL!!! Watching "How to lose friends and alienate people". That scene was funny.

Back to blogging, sorry for the interuption. Oh shit, that was funny too.

Scheduled runs for the week -
M7/W10/F6/S18 = 41
my biggest ever in my life. WOW!!

Also, I noticed that I have crossed the 1000 mile plateau since using runnningahead.com. I crossed that on Saturday. It only took 3 years of my sometime running. Maybe the second 1000 won't take another 3 years.

Hopefully in the next few days I will have a hint at an unexpected idea that feel into my brain earlier today. As my friends would say - an idiocy of an idea. Maybe, not.

- the beginning of the end

Wednesday Wonderings

2011-02-23T19:40:00.000-06:00

I was up most of the night importing 28,000+ loans for work so pretty much felt like shit this morning.
Hence no morning run.
Therefore, feeling sorry for myself I had McD's.
That was bad.
Worked suck.
No communication again.
How to fix it?
Hell if I know.
Left work a whole 30 minutes early.
Really windy at home.
Extremely tired from no sleep.
Forced myself to plug in the treadmill.
Actually hopped on it.
Got back off and got water.
Turned on treadmill.
Ran 10k.
In 56.55.
Not bad.
Feel better now.
Still tired, but restful.
Eating pizza.
Then watching V.
And too bed.

- the beginning of the end

The old gang (partially)

2011-02-19T17:48:00.000-06:00

I got an email last night about some of the old gang getting together at Lake of the Woods. I wasn't decided. I wasn't decided when I woke up this morning. I also did not run my scheduled Friday run (5 miles). Work, personal just couldn't get out of the house to run. Sunday is my last scheduled run of the week (16 miles)

The end of the Challenge.

I got up, rolled over, got up again. I decided to see some of the old gang. I got there early figuring I run my 16 today and then hopefully use Sunday to make up my Friday run. I ran the trail out there. A 5 mile hilly grass course with several water crossings. The first one was nice.

The third one was hard. But I did it. 16 miles on my own. I rock.

The gang was still at Hen House when I finished and I met them there. It was a good time and the chocolate milk was cold. Sweeeet!!!

The Running Doc completed her scheduled runs successfully this week. Let's see if she runs any extra on Sunday. I feel good this week. About my running.

Next week is a kick back one.
T6, T8, S12

- the beginning of the end

Challenge - Day 3

2011-02-16T20:05:00.000-06:00

Running Doc got her scheduled run in earlier today. I had a 9 mile EZ run scheduled for today that would have put me a few miles ahead of her. Let's go to Webster for the definition of easy.

Webster says - causing or involving little difficulty or discomfort. And to me that means a 10 to 10.30 pace. Unfortunately my body likes rebel against my brain. And brain is kind of a wimp and gives in.

Warmup - 9.05.79 - too fast
Mile 2 - 8.39.05 - wtf!!!
Mile 3 - 9.30.35 - water break adds an extra 30 seconds, but I am pleased
Mile 4 - 8.51.68 - impressive
Mile 5 - 9.25.77 - getting dark - had to slow down to read street signs
Mile 6 - 8.57.22 - rebound for last mile

Total - 55.04/9.08 pace

I could have continued. I was tired but not beat. I made not have continued on a 9 minute pace. I was also a STUPID runner. It would have been very dark before I finished and I wore dark clothes. How dumb is that? So after 6 back in the parking lot at car the I grabbed water and called it quits. A hard 6 = an EZ 9.

I am still happy.

Challenge total - 6.1 + 6.0 = 12.1

Now I have to lay a disclaimer - the Challenge really isn't about who runs more (the Running Doc is likely to get out at 11pm just to grab an extra 5) but more about getting my lazy, slug-like ass off the couch. I actually have more miles scheduled for the week than she does, but I am far better at skipping runs or shortening them. Tonight's run.... but I am glad for the Challenge and super happy than the Running Doc has got my back and keeping me going.

- the beginning of the end

P.S. - Boo to the BAA that is lowering qualifying times for slow middle aged runners like me.

Challenge - Day 1

2011-02-14T19:27:00.000-06:00

I may need a clarification, but since I slogged through 4 -6 inches of mush and snow checking the fence around all pastures (dog getting out again), uphill and downhill, I am counting the 1.3 miles that the Garmin recorded. I then hopped on the 'dread for another 4.8 at 9.24 pace. Let me tell you - a 10 day layoff and I am beat. Right shin even hurts a little. Hoping it isn't a shin splint and feels fine in the morning.

No scheduled run for tomorrow but I will try to get in 3 anyway. I really need to make up some of the miles I missed from being lazy. I know that is a BAD thing to do and I tell all my fellow runners not to do it. But that is why I am going far or fast. My base mileage really needs to be higher than what it is.

Indy Mini - I signed up for it last year and I really would like to come within a few minutes of my PR. My awesome goal would be to break it, but we will see. I am looking forward to a perfect scenario come May 7. And there is bad news for that day already. Same day as the I80 Alpacafest. Oh well. There will be other alpaca shows.

Challenge Day 1 - 6.1 miles
Challenge Total - 6.1 miles

- the beginning of the end

Throw Down the Gauntlet

2011-02-13T21:22:00.001-06:00

From Wikipedia - Gauntlet is a name for several different styles of glove, particularly those with an extended cuff covering part of the forearm. Gauntlets exist in many forms, ranging from flexible fabric and leather gloves, to mail and fully-articulated plate armour.

The gauntlet has been thrown by me or the Running Doc, not really sure who, to a one week challenge of running. Ok, maybe it wasn't exactly thrown, just placed out there ever so gently to get me back on my feet (read - off my ass) and out there to run again. It has been really hard for me. I might run for a week or two and then skip 10 days. Not really sure why, but it has been what it is.

Anyways, RD decked me in the cheek with this heavy metal glove. She has a 28-29 mile week scheduled. I think I can do it. Beat her.

Destroy her.

Dominate her.

Wait, this is friendly competition. No, it isn't even a competition. Just a fellow running friend kicking me in the proverbial internet ass to get moving again. So I accepted the challenge.

It will be good for me and mother nature is attempting to give me nice weather for the challenge. (Note - try googling images of mother nature and find one that isn't somehow slightly seductive. This was the cleanest I could find on short notice.)

Now I am going to beg for one extra day. I want to say the week runs from Monday thru Sunday. Afterall, the challenge is starting tomorrow and my long run is scheduled for Sunday this week. Rd's is scheduled for Saturday. That should be fair. She can run Sunday as well. Below are are schedules (miles only):

RD - M5, W6, Th5, Sa12 - Total = 28

Me - M6, W9, F5, Su16 - Total = 36 (the full 16 is going to be tough)

It is all for fun. Look for daily updates.

My Hooker took me to the basketball game today. It is a shame that the Illini can't seem to play two halves of basketball with the same intensity. First half was awesome. Both team s scrapping and playing hard and the Illini with a 5 point lead. The second half, they came out weak. Nowhere near the intensity. It hurts.

Had pizza with the daughter unit on Saturday. That made 5 days last week with pizza in them. Might be a new record for me. And I did nothing bad (spoken bad) with my visit to the nuns on Saturday as well. I did learn a lot though. About Alpacas - not nuns.

- the beginning of the end

Sisters of Providence

2011-02-10T22:20:00.001-06:00

Sisters? of Providence?
yes, saturday I and a good friend will be visiting the Sisters. not sisters from the same mother but religious Sisters. Sisters of god and sisters of the farm. they will show us, teach us and feed us. they are eco-friendly. i think it will be a very good time. can't wait to visit saint marys of the woods.

and i am thinking of making my small goat herd into a real farm. yep, going to register it as a corporation or llc. not sure which yet. any business people out there? of course i really don't expect to make money but hopefully enough to pay for their winter feed and some of the electric costs for heating their water. might even looking at getting one or two of these little crias.

cute little bugger isn't he/she. i have no idea. i'll see some of these on saturday as well. don't tell anyone but i have to cross into indiana to see them. not this little guy though - she/he is all illini.

running has taken a step back this week but i hope to jump back on the wagon sunday for my 11 mile run. weekly runs are now 6 miles or more every training day. back into the heart of running and just in time for weather close to the 40s means running outside. it has been so long i hope i do not get lost.

uh oh, just realized it is past my bedtime. see ya.

- the beginning of the end

13 miler

2011-01-29T21:03:00.000-06:00

I made the long run this week. 13 miles. A nice morning to run. Wasn't sunshiny like the weather girl said it would be, but above freezing. The first six were fairly easy and uneventful. Right on the 10 minute pace I dared to dream about the night before.

The next three were close to pace but the last three were difficult. Besides being almost hit - by a car and a not an angry woman. Yea, driver not paying any attention and trying to blow a stop sign to beat oncoming traffic. I have never been almost hit before.

The last three required walk breaks but I made it in a 10:15 pace. Well below my 11 minute I wanted. I also ended up having a bloody foot. Never has happened before. Damn stray, pointy toenail. Gonna have to get a pedi now.

Now the big question. Retotaling my mileage for the month brings me to 49.3 - short of the 50 I thought I would have from the last post. So, the does month end on the 31st or now that the last full week ofJanuary is over? That is my dIlemma.

Looking at next week's schedule I will be running 115 miles for the month. That's a lot for someone as amateurish as me. January should have been 80 miles but for some reason I took a whole week off. That was bad of me. But still I did almost good. February will be another month and hopefully I can be fully successful.

Yea me!!!

Yea to all my running friends that are staying in the swing of things and running as well. Here's to one foot in front of the other.

- the beginning of the end

Close to month end

2011-01-28T22:16:00.000-06:00

January is about to come to a close and it has been a pretty good month. 11 more to go. It is going to be a 50+ mile month. I would like to have hit 80 but for January I am happy. Most of these miles have been on my dread mill.

Speaking of - I ran 7 miles on it Wednesday. My longest run ever on the mill. Man it was tiring. But I did it. Then I went to log it and found out I wasn't even scheduled to run until the next day.

Tomorrow is the longest run of the month at 13. Can't wait. Trying to hold on for the long run in the winter months. So much easier to run in the spring, summer and fall.

Work is going better. Hired another minion to work for me. Now I have three. This should make my job easier and many, many less hours.

- the beginning of the end

Thursday Treadmill

2011-01-13T20:25:00.002-06:00

Treadmill, how I hate thee. Let me count the ways.
1. You're indoors
2. You make me sweat
3. You make me run at a steady rate
4. See 1 - 3

But I suppose the steady pace will be good for me. I am running on the treadmill right about the speed/pace I want to run my next marathon at. So, this should be good training therefore I suffer.

Been a good year in my running so far. Does it count that it has only been 13 days. I say, YES. 22.9 miles and the week isn't over yet. Saturday is the group long with, dare I say it? No, I shall leave them nameless until others come to realize I will fully be one of Them. But I do need the company on the long runs.

The pacers are great. Bonnie has run many, many marathons and is a great pacer. Mike has run a few and in terrific shape (a lot due to his profession) and both seem to be good people. But, in general, I have found that most runners are good people. They are all seem to be friendly and helpful. I like the camaraderie of the group.

I also miss the old group a lot. I will have to go to LOW on Saturdays I am not running with the other group to see them, if not run a little. The LOW group are fantastic, awesome, fun people to be with. I became a runner with them and I do miss them.

That's it for now. Going to read and relax for a while and fall asleep with the TV on again.

- the beginning of the end

Slippery and Disappointment

2011-01-11T21:19:00.000-06:00

Slip slidin' away
Slip slidin' away
You know the nearer your destination
The more you're slip slidin' away

Tip of the hat to Paul Simon.

That's what tonight's 5 mile run felt like. Living in the country and with a road that never saw a snow plow tonight, it was rough. I gave up after 2 miles up and down my half mile lane. So I came in, and put a miserable 2 miles on the treadmill.

And to top that off I though MTV might have some good videos. WTF??? MTV does not show videos anymore. '16 and Pregnant' - back to back. Where's my MTV? Oh, change the channel you say, yeah, dropped the remote and it went off the end of the tread. I'm a man. I suffered.

The run felt pretty good considering the slidin', the blowing snow, and then the dreadmill. But it is done and almost the distance. I know it is short, but I think the shoveling I did before the run has to count for something. So be it. Another 4 miles in the books for the run. Think I will also workout with Kendra tonight after this short blog. She if she can give me a proper workout.

Disappointment -
I missed the showing of the Hood to Coast Relay movie. I missed the 'Spirit of the Marathon' last year and now this one missed as well.

Now to find it online or Netflix later to see. Damn it.

Work -
I am driving back and forth to Bloomington every day this week for a security class. I am taking it to see if I want to go into the networking security field - maintaining baselines for servers and equipment, verifying proper procedures are taking place, looking at new ways to make my company's security tighter. it could be a helluva lot of work. From just the first 2 days, we are behind the curve. I knew this before the class, now I have just had it told to me. But, I have to admit that there have been a lot of changes in the last 9 months at work that have made us much, much better.

Jury is still out on whether I would like this new position or not. It is also not a guarantee that it would be given to me, just a consideration. I do like what I do now with my hands in most everything and getting them into more and more with each passing month. But..... job promotion and showing that I can and will..... mean a lot to the mucky-mucks. =;o)~

Other stuff -
I helped a displaced co-runner, TNT teammate, friend with her running plan the week. Looks like she will bust it at the Martian half (which I may have to do someday - sounds like fun) and the Cleveland full. Of course, after her last full, I expect nothing worse than a 4.19 now. How's that for pressure Running Doc?

And you know it is just in fun. Any time you post is fine as long as you give it your all and don't follow my less-than-give-it-your-best footsteps.

Enough of this, I hear Kendra calling to me.

- the beginning of the end

10 Miler FAIL

2011-01-09T14:23:00.001-06:00

It wasn't quite that bad, but three months off and I wasn't ready for a 10 miler. It was 2 loops, one about 5.5 and one smaller about 4.5. I felt pretty good for the first 3.5 but knew going for the second loop wasn't wise. Next week is only a 9 miler so, it I did not feel too bad about dropping pot. I could run extra by the parking lot and not have to worry about have to walk back.

I made the loop with the group (I ran with the 10 - 10.30 group) and then ran around Centennial High School for a total of 7.11 miles. Legs do not hurt, but they are extremely tired. So for my first week back into running I got 12.36 miles in. I feel good about it.

Next week will be back to more. Scheduled runs of 5, 7 and 9 miles. I just got to get out there and do it.

I also need some running winter clothes. I found that I was overdressed on top. 3 lycra shirts and my wind breaker jacket was just to much at 3 miles in. Gloves do not cut it either. I need mittens. I kept pulling my fingers out of the finger parts. And my BEE U TEE FULL face needs some protection. It was cold. Though eventually the heat and steam escaping from my massive chest (it's my blog - can't I embellish?) warm up my face. I have to look for one of those ski mask things that cover your face and neck. Possibly full length tights as well, though my legs warmed up within a mile and a half. Overall, 5 degrees wasn't too terribly bad.

My supplied training scheduled is different. One week is 3 workouts, the next 4 and so forth. It will be interesting to see what the emails indicate on types of running.

I am happy.

PS - Yes, Joanna, my marathon wannabe time was NOT by accident. Not in the least. What are running buddies for after all?

- the beginning of the end

First Week Down

2011-01-08T18:55:00.002-06:00

I have one week of running under my belt. And what a rough week it was. As I have been told by some of my peeps, it may have been too much. But I will carry on. I think my treadmill speed might be off. When I run the last half mile at 8 mph it just seems like that half mile ticks off the counter sooooooo sloooooow.

It can not be that I am out of shape, can it? Be gentle, you know I bruise easily.

Tomorrow is the first group run with Second Wind Running Club. A 10 miler. I am not sure if 'mean shirtless guy' will be there or not.

It should be an adventure tomorrow morning. I am tired from the running and aerobic workouts with Jillian and Kendra. I will see them next week and eventually I will kick their ass.

- the beginning of the end

New Year, New You, New Me

2011-01-07T19:35:00.004-06:00

Well, 2 out of 3 ain't bad. Hats off to Meatloaf.

If I get the third part of the above title trilogy right maybe meat will rewrite the song. Anyway, it has been a great year so far. I have run everyday but one. And on that day Miss Michaels kicked my ass during some aerobic exercise. Hopefully, friends, lovers, comrades, bloggers alike will keep on me to keep on truckin'.

So far so good. I am looking forward to a lot this year. Including some serious running. Look for some of the following times to drop (predictions in ( )-

1 mile - 6.52 (6.30)

5k - 28.15 (24.48)

5 mile - 47.34 (44.59)

Half marathon - 2.04 (1.59)

Marathon - 4.52 (4.27)

It is going to be a lot of work, but my peeps will keep on my ass until I get it done. I failed the last of the year and they aren't about to let me fail this year. Are you peeps?

I am signed up for the Indy Mini and believe the Quad Cities Marathon may be on list for September. There is also the Rock n Roll half marathon in St. Louis as a close race to do. Kennekuk Road Runners also put on several good races throughout the year. And I will most likely run the 5 mile Buffalo Trace Trail run again. And who knows what else I may run.

Getting the TV room of the house in order – finally. It is ready for drywall mud, then primer, paint and wainscoting. Think about green, dark green, but not totally convinced yet. Got awhile to think about colors, being color-blind I might seek help on that.

Not much going on at the farm now that it is winter. Just staying warm and slowly working on things inside. This summer will bring lots. I got an ATV and snow thrower to fix. Maybe a boat. I plan on setting on an obstacle course to run through with fun things to do. Climb over obstacles, through heavy stones, pick logs, pull ups. Cool shit like that.

Here’s to a Good, New Year to you and to me.

- The beginning of the end

That time of Year

2010-12-29T21:38:00.000-06:00

Yes, it is almost years end. And while I have many, many things to be thankful for, it was a year of ups and downs. Yea, I ran some hills, but I really am talking about the ups and downs of life. Ups and downs for me, for family and friends. It really was a tumultuous year. While I won't bore you with every intricate detail of my year, I will list 20 - good and bad in some order that they are locked away in my mind.

the Running Doc placed third in her age group, then had an appendectomy that night
the Gangster went away to school and is kicking ass at her studies
my son went to Kuwait, he'll be back in April 2011
Randy lost weight improved his half PR by around 30 minutes
the Running Doc kicked my ass at the L&C marathon and set a 27 minute PR
the Hooker watched Missouri beat the Illini then threw up on 3 different interstates
Karmen had a beautiful baby girl
I got promoted at work, then worked more than ever
I signed up for the Indy half and never went
the Rogue, was just the Rogue on more than one occasion
I tore my TV room down to the studs, it is still not finished
some of the bloggers I follow had awesome years
I had 2 girlfriends and lost them both
I had the best 6 months of running in my life
my family is all healthy
my horse boarder still does not pay on time
I survived a year living alone, it was lonely and nice
I did not make my yearly running goal
my friends and running buddies are all awesome
there is always next year

There you have it. My life in 20 lines. Except for my lack of running at the end of the year, it was a good year. I have some lofty goals for next year (I'll list them early next year) and will strive to them to bed.

I think 2011 will be a good year. I have signed up for the Indy mini. I will run it. Hotel is already booked. I am looking at at least one marathon and a couple of other halfs. Just haven't decided yet. And hopefully, i will blog more often. Of course, when I run, I blog. So run I must.

Read you soon friends.

- the beginning of the end

Winter is here

2010-12-06T19:50:00.000-06:00

Winter came to central Illinois late Friday night and all day Saturday. Of course a buddy and I decided that a night on the town was necessary despite the falling (6 inches) of snow. So out we went. The night was uneventful. That is a good thing people.

I still haven't run a lick since the Lewis n Clark marathon in early October. I need to get the motivation pills out and start overdosing. Most of running buddies are still consistently putting rubber to ground. For them, yes, carry on.

Work - gosh that should be WORK - I get working extra only to find I had so much to do at home. I am not complaining - I enjoy my little slice of heaven. 6 acres of pasture, outbuildings and a house 3 times the size I need, but it does require work. Doing it all alone takes time. So I found myself doing more at home and still no time for running. I also, noticed that by not working so much, more work was piling up. Not sure why this is. The work is not difficult.
It just needs done.
By anyone.

So, I get to work Tuesday night, probably Wednesday night and at least 6 hours Saturday night. Good thing I am single and everyone thinks I have no social life. No other obligations.

My tv room renovation is coming along slowly, but I truly am in no hurry. I will finish when I finish.

Has anyone out there used an incline trainer before? One of those treadmill things that can do 30% or more inclines. Do they work? Better than a tread climber? Kind of the same thing. Let me know please.

-the beginning of the end

Kreg Tools

2010-11-30T11:22:00.010-06:00

Kreg Tools makes awesome tools for helping the woodworker, remodeler or homeowner for woodworking projects. They make tools for pocket holes (hidden holes for screws to go into so they are not seen), tools for hassle free cutting of crown moulding and many more items.

I recently sent Kreg Tools an email hoping for an evaluation kit for some of their product. I hope they send me some to help my livingroom renovation along. My entertainment center requires pocket hole joinery (who wants to see screw holes in a piece of furniture) and their crown moulding cutting jig and third hand helper will make installing crown on a 9 foot ceiling a breeze.

Check back later to see how it goes.

As far as my running... well, that is a non-existent story. I have NOT run since the Lewis and Clark marathon (where I got schooled by The Running Doc) and just last week I lost another toenail. Not sure that was related to that race almost 2 months ago or not. But yes, I need to run. I need to get out of my non-running, couch-sitting, potatoe chip eating funk.

But I really despise cold weather. Ok, maybe not, but I don't like running into a cold, northerly wind. And where I live, the wind is blowing against you no matter which directions you turn.

So I started looking for another treadmill. I have one. A good one. And it probably only has about 20 miles on it. But I do not use it. I should. But I think I want a treadmill promoted by Jillian Michaels (America's toughest trainer). Me and Jillian go way back. I can remember watching her infomercials from years back. If anyone can get me back on track, it is Jillian. A treadmill savings machine I have become. I already got $1.49 saved up. I am on my way.

So, if anyone wants to buy my NordicTrack C2250, let me know. You can hook up your cable to it and watch tv at the same time.

Goats - I have sold some of my goat meat now. The stew mea is all gone but I still have chops, ground, patty, ribs, roast and a briscuit (whatever that is). Chops, ground and patty are all going for $7 a pound. That 2 bucks cheaper than the local grocer.

-the beginning of the end (Life is good)

Thankful

2010-11-24T13:12:00.001-06:00

Thanksgiving is tomorrow. Per Encyclopedia Britannica - Thanksgiving Day, annual national holiday in the United States and Canada celebrating the harvest and other blessings of the past year. Americans generally believe that their Thanksgiving is modeled on a 1621 harvest feast shared by the English colonists (Pilgrims) of Plymouth and the Wampanoag Indians. The American holiday is particularly rich in legend and symbolism.

For most people I know, it is a time to bring extended families back together, to re-connect with family and friends, to talk and come together as a whole.

This year I want to acknowledge things I am thankful for (in no particular order) -
Thankful for my mommy
Thankful for my dad who did his best to teach right from wrong
Thankful for my health
Thankful for Tori who may not want to be daddy's little girl anymore, but always will be
Thankful for my son who has decided to fight for me to have Thanksgiving every year
Thankful for friends
Thankful for my job and the learning opportunities there
Thankful for my Hookers who have stood by me in decsions gone bad
Thankful for my openmindedness to accept others as they are
Thankful for new friends made better over the year past
Thankful for being accepted as I am
Thankful for those of you who have not tried to change me
Thankful for being strong enough to withstand those that did
Thankful for my running friends and their trail counsel
Thankful for being a left-handed, color-blind, diabetic, Lithuanian
Thankful for not being right-handed
Thankful for the years I have lived
Thankful for the years I have left
Thankful for you those that read this humble, sparsely written blog
Thankful for friends not yet made
Thankful for the blanket on my bed

But most of all I am thankful to be here, with all of you. Some electronically, some in person. Some close, some far. But all of us, here, now and in the future. Remember 'Cherish Yesterday, Dream Tomorrow, Live Today'.

July is slow

2010-07-05T11:31:00.001-05:00

I want to say first - Thank you to all the service people past and present who make me feel safe and free every day.

HAPPY INDEPENDENCE DAY AMERICA

My running for July is nil. Zero. Nada. Zilch. I would like to say I had over 20 miles so far, after all it is a three day weekend. Events just conspired against me for running.

Saturday, I was on call for work and missed my group long run. Why can't people remember their damn passwords? So after 3 hours in the office I came home and weeding my tomato garden. Not that when I started you could tell there were tomatoes in the grass. But now, since they are getting sun, I may have some red balls soon.

It does look a lot better and took a few hours to do. Of course with my new look I do not have any protection on my neck any longer, so that is a little red and sore. Yes, running crew girls - that means I got a haircut. A drastic one. And you know how I loved my long hair. But so far everyone that has notice has liked it. I am just not sure I do.

On another note I am leaving for Florida (Ft.Myers area) on Thursday. I hope to get some running in down there and am going to dry a beach run. Running in the sand should be a good workout. I am going down for work (we have 7 offices there) to replace all their servers. Not sure how me time there will be but am trying to get Sunday to myself. Anybody wants to join I am at the Crowne Plaza at Bell Tower Shoppes. Come and join me for some fun in the sun. I need to get out of town for awhile and even though it is work, it will be good for my soul. I will miss my new favorite singer/songwriter writer's performance the following Wednesday, but I suppose the groupie action is to becoming.

With the new hairdo maybe the second half of the year can be better than the first half. The end of last year was fantastic. Here's to hoping for some semblance of that attitude and euphoria for the rest of the year.

Tonight is my normally scheduled tempo run. It is an easy one. 6 miles total - 4 @ 9.28. Maybe I will add a little extra at the end or run on Tuesday (a non-run day). I need to get my rear in gear.

Hint, hint....where are my girls chewing my a$$ out for not running this weekend? You know who you are.

- the beginning of the end

New Leaf

2010-06-29T21:12:00.000-05:00

New Leaf - usually means a new attitude, a turn of events for the better. Let's see if I can equal that.

Running - Since my last post (12 days ago - not a new leaf there), I have stuck with my marathon training plan. I haven't always made the dictated times or stated distance but i have given my best effort on each training run. My running has increased in mileage every week this month. My times have dropped each week. I am getting stronger and faster. For this I am proud and happy with myself.

New Leaf!

Work - Work has gotten better. My team has picked it up. We are working better together. We are getting tasks done and finding more work to do without it being handed to us. That is a good thing.

New Leaf!

Diet - I am slowly starting to eat a little better again. This is a plus. It keeps me healthy. It is flattening my belly. I am losing weight (mind you, I only want to lose about 7 lbs) but I am getting closer to what I want to be to be able to run better. I still lapse and have a pizza, but that is going to happen.

New Leaf!

Homestead - Thanks to a bunch of crappy bankers lending money on property only worth half of what it is listed at and bringing the economy to a crashing halt, the President has made it possible for me to get my mortgage rewrote by Fannie Mae. More than a 4 point drop in interest rates. It is awesome. Thank you silly bankers for allowing this to happen. You make my heart sing.

New Leaf!

Personally - I am great. Ok, maybe I shouldn't brag. But I got great friends. Real people even. People that actually talk to me with their mouths and vocal cords - not just electronically. I have great electronic friends as well. Of course this doesn't really count as a new leaf as they have always been here for me. I have met some new people. And I can't for sure guarantee they are great but they sure have started out on the right foot. They are great so far. I have also gotten reacquainted with some past friends as well. I am counting this as a

New Leaf!

What do you think?

-the beginning of the end

Damn, I wish you....

2010-06-17T09:04:00.000-05:00

You can google it.

Wednesday was track practice. How I am beginning to loathe track practice. I fully understand why it is good for me. I understand the need for it. But I really dislike how I feel for the next two hours afterwards. Tired, beyond belief, almost want to puke, ready to throw it all in. But then I get a little something to eat and I eventually feel better. Times like that is when I need a personal 'you did great texter buddy'. Usually the Running Doc is there to pat my back but... she's been busy packing. Though Coach Harley, Kelly and AM did cheer me on and clap. Feels good to have a cheering section. But also, a little electronic pat on the back feels good later. I'm just needy that way.

Mile repeats for track. My 4.30 schedule called for running them in 8.40. Piece of cake. I knew I could do it in close to 8 flat. So I ran, one lap - 1.51, lap 2 - 1.55, lap 3 - 1.54, what gives, but ok, lap 4 - 1.52 for an 7.33.95 mile (1600m). Fast. Too fast. Let's slow down a little on the next one.

Mile 2 - 7.34.99. Whew! Good thing I slowed down a little over a second. I felt much better. Yeah, right. The last one was going to be a bitch and it was - 7.47.37. And I just felt bad. Good thing there was not another one.

After cooling down, I needed something to eat. If I went home, I probably would have had a glass of Powerade and gone to bed. Off to The Clark Bar for some good food and a little live entertainment. A little one woman band. Played some Jewel, Norah Jones, Allanah Myles and self wrote numbers. She's good. She's aslo has some type of gadget that let's her record muliple back beats, tambourine and vocals and then loop it and play it over and over while she sings and strums the meat of the tune. It was kind of cool.

So a simple night, early night. Off to bed and back to Springfield for another day of class. It is starting to drag now, but only today and Friday and I am done with it.

On a brighter note, Saturday is th Warrior Dash race in Joilet. I am still looking for someone to go with and take some pictures and video for me. Any takers? Hint, hint, hint....

Tip of the hat to Sophie B. Hawkins

- the beginning of the end

Trust me

2010-06-14T21:19:00.001-05:00

I really am trustworthy. I am sure I have lied at some point in my life. At times probably on purpose as a little kid cause I was rotten as a little kid. But I try not too. Why go on about this? Because I forgot my Garmin on my first L&C training run. I was bummed. I almost went home to get it, I almost did not run.

But I did run.

I am happy I ran.

I have no idea of I ran the correct tempo for the middle 2 miles that was scheduled, but I am saying yes. Scheduled run was supposed to be 2 easy, 2 @ 9.13, 2 easy. I averaged a 9.37 pace for the entire 6 miles. I am pleased. Trust me - the time isn't made up.

Now why did I run so well? Not real sure. My day was spent in a training class (Microsoft stuff) and it was kind of mind numbing (tomorrow will be meatier and better). But, I fixed issues at work. Got disappointed in how some things were handled at work. Chatting a little and got some clarity in a few other issues.

I think that clarity put me in a state of mind I needed to be in to run well. I ran very relaxed, very easy. I replayed the day as I ran. I was more at peace than I have been in awhile. The partial clarity was good for me. Trust me - I am not fully clear, but more so.

Apparently, it poured here in CU after 4 pm. I was told 1.4 inches in a small town about 5 miles east of me. My rain gauge said 1.6 inches. I really am afraid to look in my basement. The Running doc my have her house sold, which will be a big weight off her and her hubby's shoulders as they prepare to move LATER this month. She has not gone yet. I was soundly chastised for writing her out of the state several days early. Trust me - she is still here.

I have a daughter-in-law today. Jake and Tiffany exchanged vows and got married today. I was saddened that I couldn't be there (it was just a courthouse marriage). They will have a proper ceremony later that I will be able to attend. Trust me - I wish them the best.

Tomorrow will be another training day. It should be a non-run day (you never know, I might venture out). It will be a pull-up day though. maybe some other type of core workout. But I am hoping for a day as good as today. Trust me - today was a good.

Trust me - I trust you.

- the beginning of the end

Weekly Roundup

2010-06-13T13:47:00.000-05:00

Running - a good week for me by number of days run, but not so much on total mileage. Next week is a big increase as my long, slow runs from now on will be 13 miles or more. It isn't so much about the time as it is the distance.

Most of my running compadres that I have come to know, respect and love are pretty much gone. I still have speedy AM and the Livesaver couple but that's it. Everyone else has flown to other parts to continue their successful lives. I will miss them but I do expect to stay in touch electronically through our respective blogs, FB, email and texting. Thank you Al Gore for inventing the internet.

In my personal running life - I am ready. I am willing to start this journey. I will complete this journey. Simply because I have nothing else to do. That is not a complaint (ok, maybe a little one) but it is just a simple fact. A fact that was forced on me, but a fact I am learning to accept and deal with.

Saturday was the great bonfire night with friends - old and new. Mother Nature tried to discourage us from playing with fire and getting together for good food, good drink and good conversation. My son showed up unexpectedly (a 10 hour drive from Ft. Bragg) and I was elated. I had no idea he was coming. It was great seeing him. He is becoming a man. A good man.

He will be married at the courthouse on Monday. I am not sure of when his new wife will be joining him at Ft. Bragg, but am sure it will be as soon as possible. I wish them all the happiness in the world and great success in their lives together.

I get training this week at work. Which roughly translates into a week of sluffing off. Most of the training will be review for me. It will be good winshield time for me driving back and forth. Lots of time to think and and sort out issues.

This week running I have a 6 mile tempo, mile repeats for track and a 13 mile slow run. All very doable. Plus my core and upper body workouts. I need to get this temple back in shape. Maybe a haircut too. I will let all of decide that. Vote in the comments.

Cut, leave, comb it, shave, dye.... I leave my fate in your capable hands.

Wednesday after track practice I will be at The Clark Bar. For those of you local, join me for some good, local singing/songwriting talent. Food isn't too bad either.

-the beginning of the end

Wednesday Wacky

2010-06-09T13:26:00.000-05:00

8 Phases of Dating

http://reflectionof.me/the-8-phases-of-dating-12

Black n Decker Cordless Trimmer

2010-06-08T11:22:00.000-05:00

Since I do all my own home repairs I follow a few bloggers that are much better at it than I. They usually have some pretty nice tips and every now and then a giveaway.

HCI (Home Construction & Improvement) is one such site. They have had articles about all the new lead paint laws, to repairs, to new product reviews. The Black and Decker cordless trimmer is such a one. And a trimmer I could just with 6 acres of fenced ground.

Go visit them here - HCI Cordless Trimmer Giveaway

Maybe you'll find some useful tips for your next project.

-the beginning of the end

Monday Run and Afterthoughts

2010-06-07T22:18:00.000-05:00

or maybe afterthoughts and Monday run...

It's been a week since my last blog. And a few things have happened. Work finally approved Florida trip, but then kaboshed the orignal dates and length. I now leave a week later and am there for one week instead of two. Meaning I have to work the frackin weekend. What a drag. I will also missed the fireworks over the Gulf of Mexico (though that may be a good thing now with it flammable. Thx BP).

This weekend (Saturday) is the bonfire at the farm. Should be a good time with lots of friends. I invited all my FB friends though I expect most to not make it. I know at least one guitar will be here so maybe a little fireside music. Hope to see everyone there.

As you know I have entered the Lewis and Clark marathon and have started running again. Last Wednesday was an all out track workout. Short, but intense. 1200/800/400/200/100 It hurt the next day. And I am not even close to world record pace in the 100m. But they aren't twice as fast as me. :o)

I also started a pull/push up routine in the mornings. I installed a pull up bar in the closet and it works pretty well. I am able to do full pull ups, lying pull ups and angle (Australian) pull ups. Of course, I went to failure in each and now my arms are screaming at me as well. I am going to reduce the number of reps to a manageable number and increase by one a week. Hopefully, I will increase easily and not painfully.

Running is going. Not as quickly as I would like but it is going. Saturday I got 'lightninged out' of my run. It poured which would have been ok but those bright flashes of light in the sky scared me. I opted for eggs and pancakes with the Running Doc's family instead. We talked about running, about their upcoming move, her finding running friends down there, my issues (far too many to list) and her return to running. I do not remember if I mentioned it but two weeks ago the Running Doc had an emergency appendectomy. This was after running a 5 mile trail race. She raced at 8 am and was having surgery at 7 pm.

After the rain went away, I went down to the lake and boated with a few friends. It was nice to get away. Sunday was make it day for Saturday in the running department and it lasted about 8.6 miles. Not too bad.

Today, I went for a short 3.5 mile run after an accidental nap after work. Got home at 4.15 and next thing I knew it was 6.15. the run was nice until my left thigh started acting up again. It is not as bad as it was, I think it is healing. Wednesday is track workouts again so we will see how they go. The new TNT team should be out there. It will be great to be run with others again.

-the beginning of the end

Pre-Training

2010-06-01T21:07:00.000-05:00

This week and next is pre-training for me. It means I need to run to get ready for the boost in mileage I will be doing. My official training for the L&C starts the week of June 14. So I thought, what a 5 mile run at 4.30pm in 89 degree heat and 72% humidity (that I found out later). Crazy!!!

I was originally going to go 6. At 2.5 I turned around. I had already slowed my sweating down and was starting to cramp. I only had one glass of H2O today. It was a bad day at work and I had no one to sound off too. That really sucked as I needed a good ear.

But I finished. Ate a good dinner for a change. And am starting to feel a little better. Tomorrow is track practice. I haven't decided between 1600 or 800m repeats. Or maybe I will run with the TNT team. Play it by ear and see what happens. My calves are talking to me a little bit. Better slug down some water before bed.

-the beginning of the end

Dwindling Numbers... :-(

2010-05-29T22:22:00.000-05:00

Today was the last run for the Gangsta at LOW for quite some time. She is moving south for a year for school. All of us will miss her. Our little running group is getting smaller every month. The running doc will be here til the end of June and then she is off to St. Louis to begin her career.

Looks like it will be me and the Lifesavers for the foreseeable future. It was a great group. It IS a great group of people and I am glad to have met them and to now count them as friends.

It is funny but last week, the running doc was telling me how her and MM thought I might be... well, I don't know. She just said they "did not know about me". But that over time I won them over and they now consider me a friend. For that I am happy. Running doc, I really am harmless. Maybe a little strange, weird and overly emotional, but I truly am harmless.

The Gangsta was having muscle/tendon issues so her and I walked for our 6.6 mile jaunt. We chatted quite a bit about her move, school, her husband's work, upcoming marathons and finding new people to run with. She was worried that she will not find a group of people as awesome as us. I made me proud to be thought of that way.

And she is right. We have formed an awesome little running group. It will be hard going forward. Missing them during runs and at breakfast afterwards. Afterall, why run if you can't eat? Right Gangsta? But we will all go on. We will all make it through. Through this blog and their blogs, through Facebook and text messages. And most of us plan on doing the Lewis and Clark marathon in October. That will be a happy reunion for us.

So carry on my running friends. Run, run, run. But no matter how far you run, no matter how fast you run, no matter how often you run, I will be here. In this, my little corner of cyber space, waiting patiently for your updates, for your your prose, for your wit and your criticism, to hear of your running exploits and whatever else you choose to relinquish to your pages of history.

So, go forth and leave your indelible mark upon mankind. I will follow your footprints eagerly, awaiting each and every new, exciting adventure.

I thank you all for your wisdom and kind words, for your thoughts and opinions, for your understanding. As your coach, at one time or another, you have made me proud. As a person you have made me better. For that, I am thankful and humbled.

Go forth and run.

-the beginning of the end

Lewis and Clark marathon

2010-05-28T09:10:00.001-05:00

The first of many posts about L&C. This one is general information.
When - Oct. 3, 2010, 7.15am
Where - St. Charles, MO (start at the Verizon Wireless Amphitheatre - Riverport)
Who - Myself, gansta DC and running doc JG. Possibly Mr/Mrs Lifesaver for the half

Here is a short video of last year's race - race vid

Except for running over the river it is a flat course at mile 7.

And the last 13 miles is an out and back trail path that looks to be at least two cars wide. I think it will be a very beautiful course to run on. This will also give a marathon in one more state bringing my state total to 4.

Tomorrow (Saturday - for my followers in China and Australia) I will be running 12+ miles to start getting ~~back into shape~~ back into the swing of things and on the road again. The gangsta and the doc are my new best motivators (read - ridin my @ss) to keep me running and on track. And I do not want to leave out the best motivator I have in my Hooker family to keep me going day to day as well as in my running life.

I was looking at some of the finishing times from last year and I think if the ones that were 49 actually moved into the next age group and the rest decide not to run, then I might be able to place third in my age group and get me a trophy like AM did last weekend. I know, that's asking a lot.

Looking over my schedule for the next 16 weeks and I will put in over 450 miles in this training. That is more than I have ever run in a year and I will do it in 4 months. I am starting to feel the lactic acid building up already.

On the homefront, I got the downstairs all de-junked - meaning all the crap has been taken to various friends house to be thrown away, the magazines are stacked for burning or recycling and the computer equipment is ready to be hauled away. I have to admit the rooms downstairs do look much better and livable. It took a lot of work but it is done.

I had to buy a new weedeater as I noticed mine has disappeared out of my garage. One more thing that got stolen from me. It was a nice one too - with a brush cutter and small tiller attachment (which would have come in handy last night instead of the 30 year old hoe I was using).

Memorial day weekend is upon us and I want to say thank you to all the women and men who are serving or have given their lives to make this great country I place I like to call home.

THANK YOU

-the beginning of the end

The Oracle and 5 mile trail run

2010-05-23T19:25:00.001-05:00

Saturday was the Second Wind Running Club's 5 Mile Buffalo Trace trail run at LOW. It started out as a fantastic morning but the fog cleared and the sun did its thing bringing in the humidity. It was wet. Not just the ground, but all 188 finishers. It was still a good run with friends.

I fell apart during the run (what's new). I ran 47:36.5, 14 seconds slower than last year. JG hung back with me for awhile, but I eventually convinced her to go on. Thank you JG for the time chatting. It helped for a bit. AM blistered the course to secure a 3rd place trophy in her age group. Next year I see her and JG battling for it as by then JG will move into that age group. The smack down is coming.

We all had a great breakfast at Panera and some wonderful conversation. Then it was back to the farm for me to wrap myself back into my cocoon. Back to some obscure safety.

Next Saturday will be the last group run for DA as she gets ready to move away for summer school. What's up with all these kids wanting all this education. LOL!!! It is awesome they are doing it. I'd go back if I could afford it.

Today (Sunday), I put up fence and shoveled a lot of sand for my Hookers. Got a little sun in the process. They now have their pool up if anyone wants to go down and enjoy it next weekend.

I almost have my front room cleaned up. I cannot believe how much of a hoarder I was. Why didn't anyone tell me? Just a little bit left and to go though the file cabinet. I wish now I had a before picture. It is a major difference. I have a stack of magazine almost 4 feet high to discard. And, yes, I read all of them at some time in the past.

Not much else is new, just awaiting word of my future. It isn't held in the palm of my hand any longer. I used to hold half my future in my hand and gladly shared the other half. That is no longer the case. I see my future, possibly depending on a near future decision/outcome/cosmic event, being entirely different than I did at the first of the year when it was bright and carefree. I hope what I see only partially comes true. All I can do is await the Oracle's advice. Here's to hoping she has pity on me.

It is a hot one here today (92 degrees). I am looking forward to cooler weather already. Or someone to rub ice on my temples. Takers? Thought not.

Til next time my reading and running friends.

-the beginning of the end

Wizard Chess

2010-05-20T08:23:00.002-05:00

I haven't been sleeping a lot lately and ran across this on a site I peruse every now and then (yes, it is a clean site). Anyways, I liked it and hope you will too. (click on pix for a larger, readable version)

- the beginning of the end

4.30 schedule is up

2010-05-17T16:46:00.000-05:00

The 4.30 training schedule is up and link in the same folder as the 4.15

Here is the link again.
4.30

On a work note is was very productive today. I got a lot of menial (no they were very important task bossman) done today. And it was a lonely day. My chat buddy has been feeling a little stressed and hasn't chatted much recently. Hopefully, they are at full strength tomorrow.

-the beginning of the end

4.15 marathon training schedule

2010-05-16T20:56:00.001-05:00

16 week schedule. For me this schedule starts the week of June 13. 16 weeks before the Lewis and Clark marathon on October 3.

This is a really tough schedule but I might be able to do it. I pasted it in here and it looked like crap (thank you Blogger). It is here and the link should be open to anyone. Let me know if any issues.

RI - in the schedule stands for recovery interval. Run easy for that distance or time to recovery in between intervals.

4.15 schedule

-the beginning of the end

Training Schedules and Life

2010-05-16T19:31:00.000-05:00

What do they have in common? Both are hard and hurtful. But I think the training schedule will be easier - much easier. I will put up 2 schedules in separate posts. One for a 4 hour marathon and one for a 4.15 hour marathon. If anyone wants one for a 4.30, let me know.

Life on the other hand is tough. Hard. Surprising. Hurtful. Unexpected. Disappointing. Maybe that will change in a few weeks. But my Florida trip has been approved, so that is still on. Anyone want to go?

- the beginning of the end

As I Sit Here

2010-05-15T11:57:00.001-05:00

I am wanting. - a: not being up to standards or expectations - b: lacking in ability or capacity

I had an invite to go run this morning at LOW with a few of my TNT girls. MM's last run at LOW as she is moving to LA next Thursday. And one of a handful of runs left for JG, as she is moving to St. Louis this summer. It was kind of a bittersweet run.

"I have dream, A song to sing, To help me cope, With anything, If you see the wonder, Of a fairy tale, You can take the future, Even if you fail."

We started out fast. Really fast. No one had a watch but we are all thinking under 9 minute pace for the first 2.4 miles. MM's knee was acting so up JG and I ran another 1.8 on our own. At a much more pedestrian pace. That's funny saying that here as we were talking about how the Olympians who were accused of running part of the Olympic marathon at a pedestrian 5.15 pace.

"Slipping through my fingers all the time."

I will miss those girls. They pushed me to be a better runner and possibly a better person. I learned a lot from them and hopefully, I was able to teach them a thing or two as well. I hope we keep in touch through FB or respective blogs. I will need them to push me, to chastise me, to encourage me to keep running. I kind of lack that motivation to keep going on my own though I truly want too.

"The gods may throw a dice, Their minds as cold as ice, And someone way down here, Loses someone dear."

My next race is a short 5 mile trail run for anyone that wants to come by and see just how exhausted, but elated, I am after running. It will be at LOW as well. We start on the far west side at the beginning of the trail-head.

"Gonna do my best, And it ain't no lie, If you put me to the test, If you let me try... Take a chance on me."

So, I got to keep moving and keep running. June 1 will be 16 weeks to the start of the Lewis and Clark marathon. I will be posting three different training schedules later all based on three different finishing times.

"And my destination, Makes it worth the while, Pushing through the darkness, Still another mile, I believe in angels, Something good in everything I see."

It is a race, a challenge, a workout to get in shape. To make this marathon the best one ever. I have high hopes of making it a successful one.

"And you make me talk, And you make me feel, And you make me show, What I'm trying to conceal, If I trust in you, Would you let me down?"

...as I sit here I am wanting

Hip Hip Hooray!!!!

2010-05-12T21:56:00.001-05:00

A few of my TNT team wanted to try and run a 6 minute mile after their half marathon race. Tonight was that pre-determined date. Unfortunately, Doctor JG could not make due to a scheduling conflict with Mr. JG. But AM made it out.

The track was busy with the high school athletes still training. We jogged a slow half, but over-achiever AM went another quarter. Then the thinking, the pondering, the should I really try this now occurred. AM wondering if she should try. She was tired. She was nervous. So it was decided to run a quarter at the necessary speed needed to complete a 6 minute mile. 104 seconds. 1 minute and 44 seconds. (DISCLAIMER - yes, a 6 minute and 59 second mile counts as a 6 minute mile. Similar to Boston qualifying)

Being the good coach I am, I ran with AM on her quarter pace lap. 1.36 lap. Great pace if she was shooting for close to a 6. But she was trying for any 6. More pondering, more thinking, more contemplation. And then it was decided to run an 800 (half mile) at pace and keep going if she felt good. Being the great coach I am, (noticing a trend here - what a great coach I am - hey, I just write it) I offered to run the first 800 with her. I fully expected to drop out.

So with a minimal wind on the first straightaway, we took off running into the wind, cam e around the back curve and headed home for the first lap. A very nice 1.40.04. 12 seconds under pace. Around the bottom curve and back into the wind (which now seemed to have picked up) and back down home for 1.45.86. Still under pace.

And being the fantastic coach I am, I ran the third lap with AM. I mentioned that I might fall behind and that she should continue on strong. We brought that lap home in 1.45.78. Still under pace. AM was doing great. And she kept going.

Fourth and final lap. Being the awesome coach I am, I followed. I pushed through the wind on the backstretch. Dogging her heels. Around the final curve and down the home stretch. She picked p the pace for the last 100. I pulled alongside to pace her, to push her - because I am a considerate coach. I picked it up and made her run. Run like the wind. That last lap was a 1.40.30. Under pace. That gave us a

6.51.98 mile

And before anyone goes off on a high school track being 400 meters per lap being the accurate coach that I am I started us at a point that required us to run beyond our start point by 30 feet 7 and 7/8 of an inch. We ran one mile.

Excellent job AM.

- the beginning of the end

Statistics

2010-05-11T12:02:00.002-05:00

I was reading my latest Marathon and Beyond book/magazine and there was the editorial by Rich Benyo. He pulled some interesting stats from various people. Through them I found out I am close to an average runner in times (slower, but close). I do not fall anywhere near the average income levels though (going to have to explain that to my boss).

2008 average men's finish time - 4.20.04
2009 average men's finish time - 4.13.36

2008 average women's finish time - 4.43.31
2009 average women's finish time - 4.41.26

Average men's age - 40.1
Average women's age - 36.4

Here's the average I really want to belong to -
Largest running group by income ($100,000 - $149,999) - 27.9 percent
Second largest group by income ($75,000 - $99,999) - 18.0 percent

45% percent of all runners make over 75 grand. No wonder a pair of shorts costs $50.

Five largest marathons by finishers -
1. ING New York City - 43,660
2. Bank of America Chicago - 33,701
3. Boston - 22,843
4. Marine Corps - 21,405
5. Honolulu - 20,323

Illinois Marathon Recap

2010-05-03T22:05:00.000-05:00

Well it is over. And all my people did well. One even ran a PR by almost 30 minutes. Seriously? Yes, he has been practicing hard and all that hard work has paid off. Way to go Randy. You were the best of the best.

Not to take away from from any other the efforts - everyone did well. I am proud of all of my people. They are all true athletes.

And I stand by my decision not to run. It was definitely the right decision. And due to that I ran tonight when I got home. I did not have to force myself. I left work, came home change and immediately went for a 5k. I started easy (or so I thought) and ran into the wind, turned south of a mile turned around and came home. It was hard on the way back.For some reason the cross wind seemed twice as hard. I had not meant to run hard just easy - 9.30 - 10 minute pace, but Greenie (my Gaermin) told me otherwise.

3.11 miles
26m 43s
8.36 pace

A new RunningFirst world record.

Thank you, thank you very much.

Now for a little sobering news. I had friends head to Nashville for the weekend. Remember Nashville? Rain. Flooding. Yes. From leaving downtown back to their hotel at I24 and Bell Road they got stopped in traffic. Thinking a wreck ahead Tony walks up and see water on the the road. Walking a hundred yards back to his car water is now coming up through the drain areas on the bridge they were on. About 90 seconds later water was coming in the closed car doors. They hoofed it 2miles back up the road in knee deep water with 3 kids. All are safe. Car is totaled. This video is where they were. About 50 yards behind the floating mobile home.

http://www.youtube.com/watch?v=0XyRNt2Uur8&feature=player_embedded

On another note a few of my peeps have laid down a challenge, slapped me in the face with gloves, told me to man up - ok, it was just mentioned. But it does appear that the Lewis and Clark marathon will be the next marathon. I will train with them, though we will be miles apart. But GAME ON!!!! Gangsterettes Damaris and Joanna beware. I WILL train.

I have signed up.

On another note, I am laying down a small gauntlet to help us stay together and keep running - Buffalo Trace 5 mile trail run at Lake of the Woods. I'll sign up for it soon. Let's stay together through our blogs and FB.

-the beginning of the end

Dissappointment

2010-05-01T08:18:00.001-05:00

This morning at 6 am was one of the hardest decisions I have made in my short life span. I listened to a great friend and advisor and did not go race. Thank you DJ. I should probably listen to you more. But sometimes I am not that smart.

I DID NOT RUN THE ILLINOIS MARATHON!!!!!!

It was hard, heart breaking and sad. But in the end, it is the right decision. I did not train enough. I coached my people well and they will do well today. I expect many of them to set personal records today. But it was not to be for me. I have barely run this year. If I had been signed up for the half - I would have run. But not the full. Not today. And the fault is all mine.

But the plan is to change that. Now to make the plan reality.

In no particular order - (all halfers)
JG - 2.01
AM - 1.51
RH - 2.40
DA - 2.35
MB - 2.05
PJ - 2.12
ML - 2.29

Congrats to all of you for your dedication to body, mind and soul. Have a great race.

-the beginning of the end

Lunch time run

2010-04-20T15:25:00.005-05:00

My first ever lunch time run was today at noon. Hence the title of this post. It was probably low 60s and just a little wind out of the east (which always seemed to be uphill).

I ran on concrete in some old shoes. I had a banana for breakfast at 7 am. But I ran anyway.

Why?

Because I am slower than the people I am coaching. And because I was in better shape 2 years ago.

So I mapped out a looping 5k around the area I work at. It was tough because the the walking path was very winding.

I made in 26.58 for the 5k. That is an 8.42 pace. I believe this is my faster time for a 5k.

I am pleased.

-the beginning of the end

Fit Test

2010-04-19T19:23:00.000-05:00

Since the Illinois marathon is less than 2 weeks away, I thought it best to start getting in shape. I did a simply fit test that simply killed me. I thought I would go run 5 miles afterwards - not sure I could run out of a burning house now.

A warm up , 8 exercises and a cool down. How tough could it be? Tough. I challenge all to try it. Of course, you will all beat me because I am an old out of shape man.

Warm up - 5 minutes total.

Jog in place - 60 seconds
Jumping jacks - 30 sec
Heisman jumps - 30 sec (jump left in a Heisman pose, then jump right in a Heisman pose)
Double step Heisman - 30 sec (as above except take two quick steps left, pose, 2 right pose)
Butt kicks - 30 sec
High knees - 30 sec
Mummy kicks - 30 sec (arm scissoring in front of you at shoulder level, kicking straight out)
Stretching - 60 sec (quads, hamstrings, hip flexors)

Each exercise last 60 seconds with a 60 second rest in between.

1. Switch Kicks - Simply kick each leg straight out in front of you bringing knees up to waist. Hold hands up by chin. Each leg counts as one.

2. Power Jacks - Start arms up over head, legs together. Jump like doing a jumping jack but come down in a squat and back up.

3. Power Knees - slight lunge position to the side. Bring back knee up to belly button while meeting your hands.

4. Power Jumps - Slight squat position and power jump up bringing knees up to waist.

5. Globe Jumps - Squat position, hands on floor. Jump up to the left, arms over head, come down touch floor and jump up and back, then right, the forward. That is one.

6. Suicide Jumps - Standing up, down to squat, legs back into a plank (push up), legs back between arms and power up in to a jump. One repetition.

7. Push Up Jacks - Get in push up position as you lower yourself, spread you legs wide. On the way up bring legs back together.

8. Low Plank Oblique - Start in a low plank and bring your left knee up to waist from the side, then repeat with the right.

Light stretching and deep breathing for your cool down

Absolutely tough routine for me. I am do to the fit test every two weeks to map my results. Maybe I will get a short jog in tonight, but probably not. And the true test - let's see how long this lasts. Can I even make it the two weeks for the second test?

My numbers right? Is that what you want? Ok. 70,31,55,30,6,13,11,23

I also want to put out kudos to two of our local TNT athletes that just ran Boston. Harley ran a 2.37 and Chris ran a 3.05. Both have qualified to run Boston again. Chris actually ran Boston faster than his qualifying time last year in the Illinois marathon. Congrats on an excellent race to both of you.

-the beginning of the end

Since I work in a bank...

2010-04-16T13:34:00.000-05:00

I ran across this in another blog (A Concord Carpenter) and thought it was interesting enough to repost.

BANK CRIME STATISTICS (BCS)
FEDERAL INSURED FINANCIAL INSTITUTIONS
JANUARY 1, 2009 – DECEMBER 31, 2009

I. VIOLATIONS OF THE FEDERAL BANK ROBBERY AND INCIDENTAL CRIMES STATUTE, TITLE 18, UNITED STATES CODE, SECTION 2113

Violations by Type of Institution

                             Robberies Burglaries Larcenies

Commercial Banks               5,316       85       13
Mutual Savings Banks              51        0        0
Savings and Loan Associations   106        1        0
Credit Unions                    470       14        6
Total                          5,943      100       19
Grand Total—All Violations: 6,062

see more here

Wednesday run and the Weekend

2010-04-16T13:16:00.002-05:00

Track was closed on Wednesday for much needed repairs. After getting together late our small (but fast) group started a short 3 mile run. Down, right,right, right, left, left, right, right, left, left, left to start. Pretty nice. I complained it was too fast, then JG did, then on the last mile the three ladies sped up. Then MM sped up for the last half meaning I had to catch up since I was timing everyone. Jeesh, Sometimes I do not think they remember that I a man (and therefore not as capable), a coach (and not a runner) and 17-20 years older.
Times for splits - 1) 9.40, 2) 9.29, 3) 8.56 and another 3/10 for 3.32 miles in 30.57 (9.20 pace).

But I perservered for them. Again. And slept better than a baby that night (I mean, who sleeps like a bay, don't they wake up every few hours wanting fed). I digress. It was a good run. By the time I got home (after stopping at the office to update some software), I was completely rested and dry.

In our 1000 mile challenge, I am not doing so well. I hope to someday pick up the slack and get after it.
Name          Distance
AllisonM      305.6
damarisAge 300
DDGuest     31.1
johnsonht     1000
jpg05           210.7
RunningFirst 77.1    <-- ME

77 miles for 25% of the year. I got a lot of humping to do. But if I put my feet to the pavement, I can probably make it respectful.

I got a friend in China right now that saw a light, fire and sound show over a lake last night. Mentioned that it was pretty awesome. Can't wait to see the pictures. Maybe they will get emailed to me.

My birthday is Sunday. I expect to spend it alone. Hopefully, a few text messages to brighten the day. That's it for now.

-the beginning of the end

A Coach's Sacrifice

2010-04-07T20:50:00.000-05:00

A coach is a friend, a hard worker, a planner and a strategist. He will push you into and through your pain and congratulate you after you have come through it. He will yell at you, implore you to dig deeper. He will also (well at least the best coaches) will run with you. He will run into the wind for you while staring at a stopwatch to get your perfect splits. This requires extreme dexterity, commitment and a grave risk of injury to do so.

This I do for my people.

This is why I sacrifice. For you. My athletes.

JG came out and ran into a very brisk wind with the threat of the sky opening up at any minute. I ran with her. I pushed her. I encouraged her. And she performed. 3 x 1600m with decreasing splits due to my coaching ability. As DC likes to say JG is a 'gangsta'.

But seriously, JG ran great. 8.04, 7.54, 7.48. Great decreasing times. Job well done.

-the beginning of the end

Saturday run

2010-03-27T17:47:00.000-05:00

This mornings run at LOW was pretty good. I tried to keep up with JG and MM but it was no use. It was all I could do to stay close for the first 2.4 miles. Oh well, those who can't - coach. Right??

But I stuck for the 90 minute run and got 8 miles in. I feel pretty good except for a twinge on the inside of my right knee. Both calves are tired and my right calf bone is hurting. I hope it goes away soon. but it was good getting out and seeing Coach Guest and PJ and RH/JH. The full marathon coming up in 4 weeks is going to be miserable if I decide to toe the line.

On another note, the new job is going fine. The weather is warming up slowly (possibly 70 by Wed) and the new baby goats are growing. But time to sell the other set of twins and get some cash for them. Think it is time for laundry and dishes and then veg on the coach.

Personally things are looking brighter than they did on Tuesday so hopefully no more sad commentary.

-the beginning of the end

A better day

2010-03-26T20:15:00.002-05:00

Monday night and Tuesday all the day were pretty piss poor as days go. Today was an eye-opener. I learned a lot and listened. Hopefully the weekend will continue this trend and I'll be walking on sunshine.

Enough about me. Wednesday was track practice with JG and MM out for 2 x 1600m. I don't have the times (left them with JG - check her blog here) but they had to be running 7.40s. MM on the last 400 killed and poured it on. As DC says 'gangsta'. Hope to see them Saturday for a short 90 minute run.

Alright, off to clean a horse stall and feed the goats. Life in the country. It is great.

-the beginning of the end

CORRECTION -
Yes, it was 3 x 1600m

What a Day....

2010-03-23T19:50:00.000-05:00

But, a heart full of sorrow
Paints a lonely tapestry

Corner Office and Track Practice

2010-03-18T13:03:00.000-05:00

This will soon be MINE!!!! All mine.

Yes, I get to move into the corner office. I will have windows on two sides so all my adoring fans can come look at me.

Track practice was outdoors last night and it was beautiful. I had them run 5 sets of 2 minutes fast and then 2 minutes slow. Constant movement. JG was extremely awesome. She is becoming our star. Everyone else is looking up to her.

My Fighting Illini held off a great shooting team in Stoneybrook last night during first round NIT action. Now we get Kent State on Monday. It should be a good game.

-the beginning of the end

New Job and Interview

2010-03-17T12:43:00.000-05:00

I have been on the job for 2.5 days. There is a lot of work to do. I have to interview people and find someone to replace me. I know, tough job because of my vast knowledge, experience and awesome people skills. Hey, it's my blog, I can say what I want. Interviewed one potential candidate today. It went well, I think they could do well once brought up to speed from a server viewpoint. We'll see if they take it. They should.

On the other hand, I have a laundry list of items to complete by the end of July. This is a lot of work. Guess what, I'm just going to pass it off to others and have them do the work. LOL !!!

Tonight is track practice for TNT. One of my girls was complaining that she was sore after my last practice, but that it felt oh so good. I like hearing that I made people sore - means you are doing as I suggest. And not many do. Tonight is a run that can be as hard as you want it to be or as easy as you want it to be. Here's the set -

5 x (2 min fast then 2 min slow)

plus the normal warm up and cool down. That's it! 40 minutes of constant running. Push it and it will be a workout. Slack on it and I'm gonna yell at you.

-the beginning of the end

New slant on blog

2010-03-09T17:28:00.002-06:00

Instead of just blogging about running (which I do not do enough of) I will blog about anything my little heart desires. And my heart desires a lot. Some might be mundane like what I had to eat (some think my eating habits - not habits, but my choice of food combinations and preparations are gross), to shopping for new work pants (i had someone fondle my ass today through a large hole in the seat), to my goat raising, chickens, dog and horse I board, to woodworking projects (of which there are many started) to remodeling efforts (again, many started), to work, kids and yes, maybe even a little running.

I would really like all of you that do follow to please continue to follow. I hope I do not lose you.

Work - Today is Tuesday. It all ready seems that this week has dragged on forever. I accepted a new position at work (I am now THE Network Manager) which starts officially on Monday the 15th. This coincides with a new payroll week. So I have one more week of possible OT and then it is salary. Which sucks and doesn't suck. I am already starting in the new workload and passing work on to my co-worker that will soon have to answer to me. (evil laugh) Actually we get along great so it shouldn't be a big deal.

Goats - My big momma goats dropped twins Saturday while me and the daughter and her girlfriend were watching Alice drop into a rabbit hole. Both are doing well and you can see them here.

The weather has finally started to warm up here. 50 degrees with an overcast sky today, but the snow is almost entirely melted. now I see all the garbage I need to clean up. It'll wait.

I have reconnected with some old friends on FB and it has been great. I have learned a lot about some of them . Some things I suspected and some I did not. A friend of mine will be back from Australia Saturday evening and then she jets off to Pittsburgh on Monday. Sometimes, I think it must really be rough on her kids, but I have met them (one much more than the other) and they seem very well adjusted. They both are great people. A true testament to their mother.

I guess for now that will be it. I blog later and more often. Sometimes it might even be worth the read.

-the beginning of the end

First outdoor run

2010-03-06T19:17:00.002-06:00

Saturday - 7:30 am or so - 35 degrees - bright, sunny day. Perfect day for my first outdoor run. It was great. It was fantastic for the first mile. And then the M-S baseball team showed up and then - my inner running god (or maybe my inner 'I'm just as good as these kids are') spirit rose up from my toes and grabbed my balls and said "Go old man, just catch those kids, after all they're only baseball players."

So I sped up and caught about 25% of them. That took a lot out of me, but I continued on, albeit at a much slower pace, for 6 miles. My first run in forever. It felt good. My legs still feel pretty good. Maybe I should try this running thing again.

We had several alums show up this morning as well. It was great seeing everyone again. Hopefully, all of us will keep getting together.

Wednesday track practice was awesome as well. JG, MM,RH and CH were all there. JG and MM running 8 x 400m in around 1.40. Good job girls.

Farm news - I got two new baby goats this afternoon. Both are walking and taking momma teets very well. Pictures later.

-the beginning of the end

From a friend

2010-03-05T15:29:00.002-06:00

Below is from a friend, a guy I run with from time to time. A lot of that used to run together haven't been lately and what Randy has to say is good. Just thought I would pass this on...

Just a personal triumph.

I’ll call it “The Life Saver”

Well it all started with me deciding that today would be the day I would start the Fat Man Time Trials. I decided this with much thought as I pulled into the parking lot at Lake Of The Woods.

9.6 Miles was the goal with my intent to do the same in 1 Month to see if I could drop 1.5 minutes a mile. All of this of course within my Heart Rate Monitors approval.

Of course I am ahead of myself.

At 5:30 this morning as I lay in bed with my left calve pulsating and ready to respond to any sudden movement at any moment, I thought to myself, if my body was built a bit different I think I could be a decent runner. I mean a lot different, the taller, thinner, Gesell like physic that I know is in here somewhere.

I rolled out of bed tried to stretch those pesky calves along with a quick attempt at touching my toes and got dressed.

After quickly shrugging off any doubts and of course not looking in the mirror I jaunted out the door to my destiny.

I have spent two weeks watching the Olympics. If they could achieve their goals, I could to. After all mine is just 2:29:59 Half Marathon in Champaign. I really just want to get to the finish line so I can see my friend Harley finish his Full, I figure if he has a good day this is the time I would need, he’s a real runner. Never mind the leaders would have run twice as far as me. What a thrill it would be just to be that close to the Marathoners. My own personal little Gold Medal. I could be an Olympian. Cool . . what an achievement passing thru alongside and with the fast people it’s almost like I was right there with them. WOW . . . aanywho back to the story.

Well I started out slow and eased into a slower rhythm and finally found my pace somewhere in the real slow category. But I was feeling good. I f I kept my heart rate below 140 my calve would not cramp very hard, it was great.

Somewhere around Mile 5 I thought to myself, “why stop at 9.6 Miles let’s do 13.”

Somewhere around Mile 5.5 I thought to myself, “this is bullshit I need to lay down in that snow drift over there.”

I made it back to my truck at Mile 6.4 and had to call myself many horrible things, to which I am not proud of, to run back away from it and start my last leg. After all Saturday is so close to Sunday a person should not use this type of language.

At Mile 7.5 I was surprised at how good I felt, maybe I could do 13 today, I am such an overachiever.

At Mile 8- I was done. Done, Done, Done. . . . Done. . . . Done.

It was then I realized my truck was at Mile 9.6. What I sinking feeling that was. Instinctively I spun around to look behind me, I don’t know why I guess to see if I could hitch a ride. But there was nobody here but me. I was committed to this destiny of mine, by default.

As I walked a bit to get my wits back I spotted something in the distance on the ground. I knew what it was as soon as I saw it, 30’ away. I ran up to it and scooped it up. It was a Life Saver, no a real Life Saver still wrapped in plastic and everything, how cool was this. I have been by here twice already it was not here, I do not miss food on the course. It has to be a sign. Even after all of the bad language, a sign. I did not hesitate I plopped it in my mouth with the intent of it lasting to the end. Of course that is not my M.O. either so I quickly chewed it up before the next curve, 100’ away. It was goooood.

Mile 9.6 was there before I knew it.

I was done. But just for today.

There is always next week.

We could use some company out here on Saturdays at 8AM.

The Team seems to be amiss.

If not to Run or for the Team n Training spirit but at least to drop candy on the path.

All of which just may be a Life Saver.

Happy Training

Randy

PS: Wow, I just tried to get up after typing this and wonder does a normal person get this sore this fast or just us Olympians?

Thank you Randy. You have said we all are feeling.

Wed track practice

2010-02-18T12:36:00.002-06:00

MB crushed the insertion of my bice - forget it, something wrong with her shoulder and can't run til Saturday. So Miss Speedy was not there. But alum CH and RH (no relation) did come out. CH is there all the time running early with some U of I sprinters. RH came out for his first run in nearly 5 weeks. This damn weather is making everyone sick.

Workout was simply - run 2 min fast and then 2 min slow - repeat 5 times. It was a killer. Running 2 minutes fast is anywhere from 800 -1000m. I like throwing timed runs out there like this. No one thinks about the distance. Add in the mile warm up and cool down and it is a good workout.

It was back to the office after practice to work on some .NET Framework issues. Woo hoo. What a party life I live. I know, you are all jealous.

Had some bad news earlier in the day that I won't bore you with here. Let's just say the news is looking slightly better after a 4.30 am talk. We'll see. One day at a time. Hey, does anyone remember that show? Barbara (Valerie Bertinelli) was sooo hot. One_Day_at_a_Time

I digress. Ok, I do that a lot. tonight I will be throwing 20 bales of straw around - not necessarily for exercise, but because I need it for the stalls. And working a the office to find out why a server with 16gb of memory only thinks it has 4.

Another round of talks tonight and I'll see where I stand in the big picture of life. Hopefully i'll be standing somewhere warm.

I have a group of runners competing in a 1000 mile challenge this year and I have been slacking sorely. I hope to get my numbers up. But kudoes to AM and DA for 127 and 117 miles so far for the year. Of course overachiever HJ with almost 350, but we won;t count him in. He's like our sixth guy and a mentor all of us wannabe runners.

-the beginning of the end

Training

2010-02-07T11:29:00.002-06:00

Well once again the weather around here got the best of us for our group run on Saturday. Most spent 12 lonely miles on a treadmill. I spent the time cleaning house, picking up a friend at the airport and watching the green machine (MSU) lose the a very gritty Illinois team that probably played their best game of the year. Now I know Kalen Lucas was out, but a team usually rallies around injury and others step up - which Green did. Lucious wasn't quite as outstanding as he was in the first game against us, but proud the the Orange and blue for not folding at the end.

So Saturday night, watching the game with a friend and eating wings was great. This morning slightly different story. One of us has stomach problems and the other - let's just say other issues. Maybe we got some bad chicken. We both need it to pass as my Hooker's are having a Super Bowl party.

My team isn't in it this year (Steelers) so I told my Army son I would root for his Colts. Where/how he became a Colts fan is a mystery for CSI.

So, since this is about training and I really haven't spoke about training yet... a little about avoiding it. Here goes for the week on what I hope to accomplish.

Core workout - I need to work the core. I bet most of us say that. So planks it is.
Straight plank, side plank, arm raised plank, leg raised plank, arm/leg raised plank

Running - 25 miles for the week. Saturday/Sunday long run of 10 -14 miles and 4 or 5 miles 4 days of the week. Then to start increasing weekly mileage to get up to 30 - 40 consistently. I am not a fast runner so running 6 miles several times a week is time consuming for me. I just hate to miss Smallville, 24 or Fringe.

Upper body work - I am very week here. So this means pushups in the morning with the 100 pushup program (http://hundredpushups.com/), some pullups, and maybe some P90X - it is a grueling workout.

Based on that I should be dropping some fat weight, adding some muscle weight and getting lean and defined. Let's see what happens Monday.

-the beginning of the end

I Run

2010-02-04T22:02:00.002-06:00

Yes, I ran. I ran yesterday.

I felt good during and after.

My lungs burned. I am still fighting a cough (that I think I got from Disney). My legs did not fall off. My heart did not burst from my chest. My lungs did not explode.

I just ran.

Wednesday was time for TNT track practice. I had one member show up (thank you MB) and I got to see and run with an alum for a little bit.

Team Illinois in the 1000 mile challenge (with Michigan and Arizona) is not going so well. As a team we have 254 miles with me barely over 30 miles for the year. But fear not, I will increase. The treadmill is now in the house and not 50 meters away in the man cave. Hopefully, I can get going. I want to congratulate AM with almost 90 for the year.

That's it for now, but look out I may start doing more blogging. I have got up on my private journal, now working on the public one.

the beginning of the end

2010-01-19T21:20:00.002-06:00

The last two days - 4 hours. Need I really say anything more?

Even my sweety let me watch both episodes at her house after feeding me salad and chicken. She makes sure I eat right.

So I worked late night tonight and did not run. I am hoping to rectify that and run a few miles in the morning and then I think it will be the Armory tomorrow night for track workouts.

Hoping to start P90X this weekend as well.

-the beginning of the end

New Year and Disney Recap

2010-01-17T17:10:00.002-06:00

OK, so I have been back from Disney for 5 days. I spent 5 glorious and cold and wet days in Orlando. What an awesome thing to get to do - be an on course coach for the Disney half and experience record breaking cold temperatures. Just sweet!!!!

Thursday 1/7 - arrival. 60's, shorts and tshirt weather. It was great.

Friday 1/8 - coaches meeting for a few hours and then free time. Not a lot done. Took a small jog around resort complex. Pasta party at 6 pm where we sat 17000 people for bowtie noodles and chicken.

Saturday 1/9 - up at 2.30AM to round up the troops and catch a bus to Epcot center at 3.00 AM. Then walk to bag check for 10 minutes. Through bag check and then almost a mile walk to the corrals and then wait, wait, wait. Started in the back to be with my slower runners in the last corral. We left the starting line approximately 6.40 am. I then spent 3 hours trolling the course for TNT runners. Offering encouragement, bewilderment and some wild singing. Back to hotel around 2 pm after making sure everyone was finished and waiting in the long line for buses.

Sunday 1/10 - Up at 2.30 AM again for meeting and bus ride to Epcot. Victory party celebration was at 6 pm at Hollywood Studios - OUTSIDE. Normally this would have been ok, but with the cold front, it was cold. We then got to play around Hollywood Studios until midnight for a fireworks show.

Monday 1/11 - TNT coach certification training by the great Jack Daniels. It was very interesting and rewarding.

Tuesday 1/12 - up at 3.30 AM for the shuttle to airport and flight back to Illinois.

Overall, it was a very good experience. It was a lot of work, but work I would gladly do again for TNT. All of our runners and walkers got through the event with no adverse issues. And I saw a few alum out on the course as well.

1000 mile Challenge ---------------

I and some other of my TNT alum have joined together to run 1000 miles plus this year. 1000 miles for each of us. So far we are doing pretty good as a group. Of course, every group always has one hotdog in it. I am not that hotdog.

Work is work. But new projects are beginning and old projects are ending. And other issues at work as well. Guess that is why they call it work and not play.

I recommend "Book of Eli" as a plus hit for the movies. it is understated in action, but moving nonetheless. A good story for these troubling times we live in.

Personal training for me is officially starting tomorrow. I am going to start P90X again. Basic core and and upper body workouts, plus lots of running. My treadmill is moving inside the house tomorrow for more boring runs. With the roadways not always in the best condition this will help me run more and faster. Treadmills are great for pacing - great for boredom.

I have goals of running a faster marathon - a much faster marathon. I have signed up for the Illinois marathon on May 1 and the Indy half marathon on May 8. I hope to run the Indy mini in under 2 hours this year (a 5 minute improvement).

-the beginning of the end-

The New Year

2010-01-02T13:40:00.003-06:00

2010 is officially a day and a half old. I have officially failed on one resolution already. But that's ok. It really is miserably cold here in the Midwest. Ok, so what do I want from 2010. A lot.

First my son is on his way to his first duty station at Ft. Bragg. I want him safe. Sure, it is selfish, but I want all our soldiers safe and back home. Do me a favor and say thank you to any soldier you see. They really do appreciate it.

To all my running peeps out there, I want you all to run and realize your goals. Many of you have posted goals and I would like those to be realized whether they be running oriented or not.

A good friend of mine wants world peace, so I could wish for that. Not confident of that one though.

For myself, I would like to become a runner. I consider myself a jogger. I am not consistent. I ran around 450 miles in 2009 - 8.5 miles a week. That's a jogger. But then how many miles do I have to run to be a runner? Good question. Most of my running was preparing for a race or running with the TNT team that I coached. I have accepted (invited myself) a challenge from another blogger (Ken) to gather a team of 5 average individuals to run 1000 miles each for the year. It is a big step up, but one I think I can do. I run 30 mile weeks and more when training. Building this kind of base might help me with another goal I have in mind.

Race goals -

5k - 21 - 22 minutes - will probably look for a July 4th run.

10k - 45 minutes - may be hard to find. Not really sure of many local 10ks around.

1/2 marathon - under 2 hours. PR is 2.04. Should be very doable.

marathon - 4.15 or better. This will be tough. PR is 4.52

I really think this can all happen. I have a great group of friends that I run with. They are supportive of my strange training regimen. They are the best running friends one could have. With their help and encouragement the goals can be achieved.

Running goals -

Weekly mileage needs to be more consistent. I really need to run every week. I have joined 1000 mile challenge for the year, that should help keep me motivated. 20 miles a week should not be that difficult. I really should be running 30 or more.

Job goals -

Get better at my job. Though I really am pretty good at it. There are some things I would like to see the company implement that would make things run smoother and be easier should a disaster ever happen. Otherwise, not much in that respect.

House goals -

Finish the storage room. Paint my daughter's room for when she visits. Insulate attic. Replace windows. Tuck point brick. Crown molding in kitchen. Strip painted trim and restain. I could go on and on. A few things at a time as money permits. I have the time.

Other goals -

Stay happy. I am pretty happy. I wish propane wasn't so expensive, but it only affects me 3.5 months out of the year. But they are expensive months. Continue life as it is with it always getting better and happier. I have great friends and met some great new friends. I re-met (is that a word) a friend (were we friends), maybe just an acquaintance. It has been great getting together and reacquainted again. Here's to more good time in 2010.

Disney goal -

I have been honored to be an on-course for TNT at the Disney half marathon. I hope I do well and Illinois proud. It will be a lot of work. But I am excited to be given this opportunity.

Blog goal -

To be a better blogger. Maybe that should be to be a more prolific blogger, more consistent. Let's work on that as well.

TNT kudos -

My TNT friends are awesome. I could not/would not have done what I have in my personal running or my coaching without you. Your success has helped me build mine. I can't wait to see what all of you do in 2010. Let's keep together and run. Even JG that is moving, keep in touch, your success at Detroit really made me feel happy and successful. I am proud of you for pulling through your injury, listening to me and showing me what you can do. You will only get better. and all of you can continue to make fun of me when things don't always go right. I will laugh with you. Remember, if we can't laugh at ourselves, laugh at Coach Mike.

Special kudos -

I could not have survived this year without some of my closest friends. They know who they are. Thank all of you for being there, for telling me like it is and turning me around at times to get me pointed back in the right direction. Sometimes I veer off course, sometimes I get totally turned around. Here's to a fantastic 2010 with all of you again.

Here's to you 2010. I welcome you with open arms. I expect this to be a great year.

Year End

2009-12-29T15:16:00.006-06:00

This is the end of the year, end of a decade. A lot has happened this year - both good and bad. So here is my rundown in no particular order except for how my brain remembers it.

DC had an up and down year with ankle issues. She taught me how to be 'gangsta' and how to eat.
JG had an incredible 1st marathon and taught me how to be humble when receiving compliments and that dispite her injury still a great athlete.
I learned that PJ, JH and the other girls are just energizer bunnies. Always moving forward, laughing and having a good time no matter what the weather.
RH has made great strides in maintaining his heart rate and is always good a tall tale or two.
TNT went backwards and then forwards in how they deal with the lower portion of the state.
New friends joined the TNT fold. Some old friends dropped out.
My son made it through boot camp and AIT. Beware FT. Bragg. I am proud of him.
I learned that fireballs shooting out of your furnace are a bad thing. And no furnace makes a cold week in a farm on the hill.
I've learned that I can drink 10 beers the nite before a 5k and still PR.
I've learned that the TNT alums are friend you can count on - even if they make fun of my situations.
I've learned the a SQL cluster cannot exist without fibre.
I was stalked this this year.
I saw my daughter less than I saw my son and this makes me sad.
I learned about Christmas spirit and put up 2 trees.
I learned that good friends can have differences that may end their friendship. I hope not.
I was told that I could be a great runner. Not world-class, but better than average.
I think now I might actually believe him.
I set a PR in the half marathon by 12 minutes.
I set a PR in the full marathon by 3 minutes with cramps the last 8 miles.
I have a new friend who has taught me to smile again.
I lost 15 lbs and promptly put it back on.
I stayed healthy all year.
I was attacked by a rival gangs of bees.
I lost a goat - she died.
I have 4 pregnant goats.
I am not sad to see 2009 go.
I am ready for 2010.
I am ready to post more often.
I am ready to share again.

Thank you to all that have seen me through this year.

Signed Up

2009-12-01T21:41:00.002-06:00

yep, uh-huh, oh yeah.

I signed up for the Illinois marathon in early May and the Indy mini the following week. That's right, 39.3 race miles in 8 days. That a lot for me.

But before that I have the honor of being an on-course coach for TNT at the Disney half marathon. I really need to start piling on some running for that. It is only 5 weeks away. Time to get out of the old bad habits I have fallen into and get back into my running groove.

With this and the two races in the spring I hope to jump start my Boston fantasy again. I really have an imposing task - dropping almost 83 minutes (3.10/mile) from my marathon PR. Can it be done? Sure! Can I do it? That really is the question. I truly believe I can get in the 4 hour range. But dropping that last 30 minutes is going to be really hard.

I have the speed. The endurance and stamina is lacking. Only time and my dedication to it will tell. Hopefully, with some support and convincing my brain that I should really do this, I might be able to pull it off.

Serious training begins right after Disney. Until then, I am hoping to get back in the groove and start averaging 20 - 30 miles a week. Got to build my base up more, but that is a start.

the beginning of the end

Winter Running Rules From Runner's World.com

2009-11-11T12:19:00.000-06:00

Winter Running Rules From Runner's World.com

Cold-Weather Training
WINTER RULES
How to stick with training when it gets dark and chilly.
By Jeff Galloway

From the December 2008 issue of Runner's World

As the air chills, the roads get sloshy, and darkness intrudes on your morning and evening runs, you need to retool your routine. But with a little planning, you can maintain your workouts throughout the
cold-weather season.

MAP IT

Scout out well-lit, traffic-free routes near your home, office, and kids' activities. Find two or three alternatives near each place so that you have options for different conditions-and a little variety. Find a few indoor options, too. Many health clubs offer winter memberships, and some malls and arenas open their doors to runners after hours.

DO IT MIDDAY

If you can't find safe options for running in the dark, go out at lunch. At first you might feel sluggish exercising midday, but after two or three runs, you'll feel better. The break from your desk will leave you feeling refreshed and energized. Make sure to have a light snack one to two hours before your run.

HIT A HILL

Hills build leg and lung power. Find a moderately steep rise, or set the treadmill at a two- to four-percent incline. After a warmup, run up the hill for five to 10 seconds, then walk downhill. Next, run for 10 to 12 seconds, picking up the pace slightly, and take a one-minute walk break. For the last segment, run for 10 to 20 seconds. On each workout, add 15 to 30 seconds of running and a one-minute walk break. Be sure to cool down.

PICK IT UP

Speedwork can help you make the most out of your limited time. After a warmup, run for 20 seconds at a pace that's slightly faster than usual, then walk for 40 seconds. Do this twice more, picking up your pace slightly each workout.

Q+A

Q: Do I need to do a cooldown when it's cold outside?

A: Yes. A five to 10-minute cooldown gradually brings your body back to a resting state, which helps protect your heart and reduce muscle soreness. While you're running, blood is being pumped quickly between the leg muscles and the cardiovascular system. If you abruptly stop, the blood pools in the legs, which can put extra stress on the heart. For a cooldown, slow your running pace for five minutes, add walk breaks, then walk for five minutes.

Layer Up

How to dress smart

Wear several thin layers of clothing when it's cold out, so you can shed them as you warm up. Start with a base layer of a technical shirt that "wicks," or carries sweat away from your body. Your outer layer should be a jacket with a zipper that you can unzip to vent. Head out the door feeling slightly cool because you'll get warm in 10 to 15 minutes.

Good lucks

2009-10-15T19:39:00.002-05:00

First off I need to say good luck to a few people.

Detroit marathon - Good luck Joanna and Nick

Indianapolis half marathon - Good luck to Damaris, Delores and Meredith

Kansas City half marathon - Good luck Paula

I was lucky enough to get to know and run with all these great people at some time during the season. They are all fantastic people that will preform admirable this weekend. I can wait to check on their progress during their runs.

I hope to see all of you afterwards back at LOW.

Ok, now my makeup post. I have run 65.73 miles since my last post which is actually a GREAT monthly total for me. I ran some long runs with TNT runner Joanna (Detroit) and helped her keep going. I hope her first marathon is fantastic for her. I continued to run at the Wednesday night track practices for speed work.

I ran a 5k with a friend a few weeks ago. Well, I ran the first half mile with him and then left him to run on my own. I just floated, told everyone I passed "good job" and cruised in at just over 28 minutes. I felt great. It seemed to be just a perfect day.

I also want to congratulate my son for graduating Army boot camp. He is at his AIT now and doing well. He gets a little bored, now that he has free time, but is learning and still getting physically stronger. I may never beat him in a race again.

Anyway, I am coaching on Saturday's and trying to keep up with my running. It is tough.

the beginning of the end

So long, sooo long

2009-09-09T21:13:00.002-05:00

I haven't posted since August 27? Why didn't someone holler at me? They say the mind is the first thing to go. So what I have I been doing in all this time? Not a lot.

I have run a little over 10 miles. I have been doing a lot of work for my Hookers. Shouldn't they work for me? I got to be doing something wrong. Busy at the real job. Met a bunch of Wolfram Research people. Been eating a lot. Been sleeping alot.

Still coaching my group of TNT people. They are good. They run. Every week. I guess I may have to start running with them again. I did that tonight. Track practice. 5 setsof 1000m in 4.57.

Yea, right. I ran the first one in 4.26, #2 in 4.27, #3 in 4.26 (almost puking now) #4 in 4.52 and #5 in 4.56. The last two seemed almost pedestrian. But I was really happy with the first three. I just could not keep it up. I have the speed I need. Endurance/stamina - not sure where that is it.

I probably really need to get a lot more long runs in and medium runs in medium fast pace. Say 8.44 - 9.15 per mile.

JG's IT band is getting better. Happy for her there. AD's foot seems to be healing. I haven't heard about it hurting any. And Paul is still out due to knee issues. So half my team is healthy. But the other half is healing. They will persevere throughout and complete their events.

I promise to try and keep up better in the future.

the beginning of the end.

I have to brag!!!!

2009-08-27T08:21:00.002-05:00

Bragging comes second - so either read the rest or scroll to the bottom of post.

TNT Wednesday track practice was yesterday. On Wednesday. Today is Thursday. The day after Wednesday. Ok, now that I have taught you some of the weekdays and their generally accepted order, back to the post.

It was hot (80 degrees) and humid (69%). I'm not lying. Go to weather.com and use a zip code of 61801 and look it up. The track was busy.

Another track club

A group of young marines

A group of even younger high school kids

A group of older adults

A few individuals as well

The usually crowd was there for TNT. We decided on 3 x1200m with 2-3 minutes recovery rest. I and JG took off at our normal 8 minute pace and ran the first two 1200s aound 5.53 - 5.54. PJ and KS were slightly behind and both ran great. KS pushed his first two hard. PJ couldn't count laps and made the middle 1200 a 1600. She must have missed the lap counting day at school.

JG has been having a few IT band issues and it seems to be geting worse. I feel for her because she is training for a marathon in October and is really gunning for it. She has been pushing all of her runs hard. Makes me a little proud, I have to admit, knowing that I have had a little part in her training. I think I have pushed her at the track workouts and gave her some encouragement in her long runs.

Say it with me internet people - "Bad, bad IT band. Straighten your lame-ass muscle out and let her run free. Free like a kid with no worries."

Hope it feels better now JG.

So after track, I was bad. I did go for a beer. But now for the bragging part. I got an email at 4:21 am. When I saw that it was from Chicago, I thought, well at least they are telling all of us who is going. So I did not look at it. I got up, showered, dressed and ate. I had to know though - wait you have no idea what I am talking about.

This was the email telling us who is going to each of the 4 wonderful TNT marathon events for the winter season. We have -

St. Petersburg Half

Honolulu marathon

Disney half and full

RNR Phoenix half and full

Yes, this was that email. And to be quite honest there have been a lot of changes in the way TNT operates here in the Land of Lincoln. changes that a lot of us alums, coaches and mentors aren't quite happy or sure of. Myself included. There has been a lot of 'constructive' criticism ging on. But apparently they have taken it all as constructive.

This email at 4.21am told me that I had been chosen to be a traveling coach at one of the events.

Yes, I, Coach Mike, person of great rapport with all animals, wannabe marathoner has become a Chosen One.

I have been chosen to be the on-course coach for (drum roll please - ok, stop making that drumming noise in your head now) (you know you were - don't deny it) the Disney Half marathon.

But wait, if call right now in the next 10 minutes - I aslo get to stay an extra day and become a "certified TNT coach". Taught by none other than the great running Jack Daniels (http://en.wikipedia.org/wiki/Jack_Daniels_(coach)). Not sure what certification gets me, but I bet it makes me better, which will be good for my TNT participants. The last training I went to in Chicago helped alot, I am sure this will help too.

So, now this means that I have to start training harder, more miles to accomadate this trip.

the beginning of the end

LSD and coaching

2009-08-15T20:45:00.002-05:00

Coached again and had 75% of my team from TNT show up. That made me feel awesome.

AD is still nursing a stress fracture on the side of her foot and took it pretty easy for her 6 mile run. SA showed up. She was actually in town for a change. Apparently her job sends her often but she has been a walker/runner for awhile and is doing fine. PW is doing good on his walk/jog routine to get in his time and mileage.

Everyone is looking good. I have high hopes for this group.

I only had 2 alum show up. Speedster AB, I mean AM, ran a 10k in 53minutes. Correct me if I am wrong butwasn't she complaining about being slow and not running for 3 or 4 months due to her wedding. If that is slow, I got to get her to do a marathon. I see a 3.30 in the girl.

JG came out for her 14 miler. Detroit in October will be her first marathon. I think Detroit needs warning. She is going to kick ass.

"Hey Detroit, look the frak out. JG is coming to town."

She is doing really well. I paced alongside her for company on last 6.5 miles or so. Humidityand an upset stomach got to her, but she gutted it all out. Of course, she called me out on my low calorie Gatorade. You know I just grab what is on the shelf and don't pay any attention. She did. She wanted CALORIES. She wanted ENERGY. Ok, ok, I'm sorry.

All in all it was a great TNT day. Again congrats to all and thanks for coming out.

So, in my news then, I got another 9 miles in and made it 15 for the week. Compared to 7.5 for the previous two weeks combined, I am calling that a good start back to running. I still havn't decided if I am going to race in October or not. I have had calls for both Indianapolis and Detroit. But don't know. Hotel prices scare me.

Hopefully next week will be bigger and better mileage. I am still doing my other workout as well. I have learned to new moves. I really hope this helps my inflexible flexibility and some core strenghtening.

the beginning of the end

Day 1 of my other workout

2009-08-14T20:41:00.002-05:00

I ran twice this week so far. Wednesday for TNT track practice. And Thursday a quick 2 miles in 85 degree heat.

Since I am coaching TNT now, I ran my intervals before them. It is really hot at 5pm. Scheduled run was 1000m, 2000m, 1000m, 1000m with 400m recovery. I was close to the scheduled time but slow on the last two 1000s.

Scheduled run
1000m @ 4.59, 2000m @ 10.19, 1000m @ 4.59, 1000m @ 4.59

Actual -
1000m @ 4.36 - way too fast
2000m @ 10.16 - right on the money - tired though
1000m @ 5.10 - tough, so tired
1000m @ 5.05 - hung but a little slow

made it. finished. hotter than hell

intervals - 3.15 miles @ 25.07.62 7.59 pace
total - 4.04 miles @ 40.40.04 10.05 pace

Now the alums that came out for practice, who ran the same intervals, were tough. They ran the same intervals and ran the last two 1000s in 4.35 and 4.36. Smokin'.

Thursday was supposed to be a 6 mile tempo. Once again I started out fast, so I changed the plan to a fast 2 mile run. I managed to hold an 8.36 pace on my gently rolling 2 mile home run.

Not bad. I might change my tempos to try and get and extra 1/4 mile or more at that pace each week. Not sure yet.

Thanks for reading my internet peeps. Bed now as I ave TNT coaching in the morning and then my own 14 mile run. Maybe a 2.30 or less.

the beginning of the head

Track Practice

2009-08-12T08:44:00.002-05:00

Tonight is track practice with TNT.

I am the coach.

I will work them hard.

Nah. Scared ya didn't I?

Probably be like mile repeats for time. I want to set a baseline for them to see where they are starting at. Then I will pull a baseline later to se their progression.

After they are done, I'll do my workout -

warm up

1000m @ 4.59, 2000m @ 10.19, 1000m @ 4.59, 1000m @ 4.59

cool down

The intervals will be sperated with a 400m recovery jog.

We'll see how it goes. I haven't run since last Wednesday but it felt great last week to run. I suppose when you only run once a week you are well rested for it.

the beginning of the end

Back to Running

2009-08-05T21:25:00.003-05:00

It has been 8 days since I have run. WOW!!! But I went and did my First interval training that I normally do on Tuesday. My left hamstring has been sore from over stretching (I helped my Hookers put flooring down in their house over the weekend).

But I gave it the ole college try. It was ok. Didn't really bother me until the last two sets but I gutted it out. Glad I did.

Scheduled run - 3 x (2 x 1200m @ 6.02) with 2 min RI in between and 4 min RI in between sets.

Fast on set 2 - not sure what happened and I always try to make the last set quicker as well. Overall, I feel good. My hammy is a little sore - knew it would be.

Tomorrow is an unscheduled x-training day. I have to pick up 25 bales of straw to start stocking up for winter for goat bedding.

Well back to the grind and thanks for reading.

the beginning of the end

ARRRRRRGGGGHHHH

2009-07-27T20:46:00.002-05:00

2.5 miles into run I have to quit. shin is killing me but I cannot risk injury. Have to see what tomorrow brings.

Tonite was my Tuesday run a day early as I can't make it tomorrow.

Scheduled run was tough -

1600m warmup

1600m @ 8.11

400m recovery

3200m @ 16.42

800m recovery

800m @ 3.57

400m recovery

800m @ 3.57

1600m cool down

That's a tough workout.

Of course, I did my warm up too fast. AGAIN!!! 8.50 warm up.

1600m in 8.01 close to the 8.11 but my last quarter was 1.54. Pretty fast quarter.

Started the 3200m and got about 300m in and shin and calf started killing me. SO I lumbered for another quarter but no better. Since i cannot risk injury (especially at my advanced age) I gave it up.

I'll push the pace at the TNT training on Wednesday.

the beginning of the end

Thursday Tempo run

2009-07-23T22:50:00.002-05:00

A nice tempo run this evening around 7:15 or so.

No the tempo wasn't a 7:15 pace.

Wouldn't that be awesome?

The time was 7:15 pm when I started.

Got going late since I had to work on a gate between the pastures again. Not sure how the horse will handle being separated from the goat. Last I saw, he was pacing up and down the pasture looking for his buddy. Apparently the goat has been butting the horse in the legs. Not sure if this is aggression or "come play,chase me".

Anyway, an hour of cross training on that tonight then off for my hilly tempo run. I get about 200 feet of ascent and descent over the 6 mile run. Most of it falls in about 1.5 miles that I get to run twice on the out and back.

6 miles - 2 easy, 3 @ 8.44 and 1 easy.

Mile 1 - 9.36.31 - better for a warm up, but think maybe a 9.45 - 10.00 is better

Mile 2 - 9.18.71 - basically done with the hills. what happened to easy

Mile 3 - 8.43.06 - can't get much closer to tempo pace

Mile 4 - 8.59.92 - slow, running out of gas

Mile 5 - 8.36.17 - all guts to get the tempo done

Mile 6 - 10.15.34 - more what the warm up should be

All in all a pretty good run. Tempo averaged 8.46 - so pretty close. Would have like to be on the under side but I'll take it. And a 6 mile average in 9.16. getting better.

Not sure what is on the schedule for the weekend besides hoping to see my daughter. She is so far ignoring my text.

Carry on my friends.

the beginning of the end

Kid Rock

2009-07-22T19:43:00.002-05:00

Not running related, but I saw Kid Rock last night. It was an awesome show. Lynryd Synryd opened for them. Box seats with waitress service for drinks was pretty cool too.

Back to running.

Sunday I ran a pretty good 12 miles with Mentor Joanna from TNT. She pushed it pretty hard. 2 hours for 12 miles means that both of us should be able to run a sub 2 hour half. Missed my First training interval Tuesday due to the concert last night.

Tuesday morning I actually felt bad that I was going to miss my Tue workout. That has never happened to me before. I have to say it was interesting. Maybe I am finally becoming a runner.

Today we drove back from St. Louis and I helped a friend wire the new bedrooms in his house so I did not make the TNT interval training tonight. Tempo run tomorrow though and I will do it. Maybe I'll hit the track Friday for my interval. Haven't decided. Do I really want to tire myself out before Saturday's long run? Hmmm

Running is getting easier and I do feel I am getting better again. Still haven't decided on a marathon to finish out the year yet. Indianapolis, Detroit are both options.

the beginning of the end

Tuesday Intervals AGAIN

2009-07-14T21:26:00.002-05:00

They are starting to get old. I know they help. I know they make me faster. But damn, I am tired. I suppose my eating habits are partly to blame. Not that I eat terribly bad (at least I don't think so), but I have a bad habit of skipping dinner. That is probably the killer, but I just haven't been terribly happy.

So today was supposed to be 6 x 800m @ 3.58 or better. Yea, right. I was tired. I had a TNT informational meeting at 6. So I left work 30 minutes earlier and hit the track. I cut my warm up in half (only a half mile). Still ran it at 9.20 pace - again too fast.

Then the 800s.
3.30.15 - 3.52.31 - 3.53.93 - 3.55.24

A 3.30 to start - 7 flat mile pace. Why do I do this? What the hell is wrong with me? I know better than to go out this fast. I really do. One doesn't feel too bad, but no way I can keep it up - yet. The last 3 sets awesome. Right as the prescribed training spelled out. Oh well.

Tomorrow is TNT training. That will be intervals as well. Thursday is 8 miles (6 @ 9.14) and Saturday or Sunday is a long run. It will be at least 8 miles, but I really need to get in some major distance soon. Minimum of 10 - 12 miles.

Tonight ws my informational meeting for TNT. I will start coaching the winter session for them. This group will be training for the new St. Petersburg (FL) 1/2, Honolulu full, Disney half/full and RNR Arizona 1/2. My TNT staff member might try to push me for being the travelling coach for Honolulu. That would be awesome, but it would be more awesome to actually run it. But I could always go back to run it.

Let's see how this week goes.

the beginning of the end

Intervals are going Down

2009-07-07T19:51:00.002-05:00

Or rather I did. I was scheduled to run 2 x 1200m @ 6.02 with 2 minute recovery, then 4 x 800m @ 3.58 with 2 minute recovery.

I went to the track and did my warmup mile. A little fast again - 9.15.15.

1st 1200m - 5.33.37 - way faster than a 6.02

2nd 1200m - 5.43.56 - not much better

1st 800m - 3.49.02 - good time, not too far from 3.58

2nd 800m - 3.48.82 - good again

I quit. I really did not feel good to start. Not that I was sick, achy or hurting. I ate a lot at lunch. My tummy was full. It didn't like be all jostled around that track. So, I quit instead of tossing my cookies. I was tired. Another sleepless night in C-U.

But am still happy I got done what I did get done. I will have to make it up and work really hard tomorrow night at the TNT track training.

beginning of the end

Thursday Tempo run

2009-07-02T20:45:00.002-05:00

Tonight was a tempo run after Coach Harley killed me at TNT practice last night. 6 miles - 2 easy, 3 @ 8.44 and 1 easy. Usually I do not know the meaning easy running my warmups and cool downs at regular running pace. I watched Greenie very carefully for the first 2 miles.

Warmup - just under 11 minute average - awesome - I went slow.

3 mile tempo @ 8.44

Mile 1 - 9.16.21 - hhhmmm?? I struggled, I had doubts and it shows

Mile 2 - 8.37.87 - I think I can, I think I can

Mile 3 - 8.35.26 - I really can. I eat lactic acid for a snack

tempo average - 8.49.44 - very close to scheduled run. awesome

Cool down - 10.22.09 - nice cool down pace

Overall, a 9.47.16 average for 6 miles.

That is a great run for me. Especially great considering it is the thrid day in a row running. The last 2 days of intervals were tough. I made it through and hopefully there will be no pain tomorrow.

That's it peeps.

the beginning of the end

Purple Rain, purple rain

2009-07-01T21:08:00.004-05:00

Yea, I know 80's. Went to TNT training at the track and cam e home and watch the last 30 minutes of Purple Rain. I miss the 80s. But Prince is/was a great musician, and yes, I liked his music and I saw him in concert.

Ok, now that I am done waxing over my past, back to running. I told the coach I was tired and not to kill me. Afterall, I am an alumni just showing up for moral support. I am not officially training for a TNT event. I go for moral support for the official trainers. I was tired from the mile repeats yesterday.

So he gives us 1200m repeats. Only 3 thank goodness. I warmed up. Not exceedingly fast, I am learning to slow down. 9.24 mile for a warmup. Still need to slow this down to 10 or 10.15, but I am getting better.

repeats -

1 - 5.02.98 - WTF??!! I am not a 6.45 miler. Repeat I am not a 6.45 miler. Slow down fo the next one.

2- 5.28.38 - ok, slower, but not anywhere near 6 minutes. Where it should be.

3 - 5.26.54 - I give up. What is wrong with my body. It doesn't listen to the brain anymore. The last 400 was 10 seconds faster than the first two. I am not trying to prove anything.

But damn was I pleased

and hurting

and severely out of breath

all that with 3 minutes rest in between the repeats.

I think my tempo run at 8:44 pace is really going to hurt tomorrow. But I wll give it a go. Note to self - the 2 easy miles that I have to run before the temp should be SLOOOOOOOOOOWWWW!!! At least a 10.30 pace.

let me leave you with this link - http://www.youtube.com/watch?v=T8fjo9JYrjc

the beginning of the end

Catch Up

2009-06-30T21:02:00.005-05:00

Hi friends,

It has been a week. I haven't exactlyslacked off, but I have been remiss in writing to you. Maybe, not all of you have missed me, but I have missed you. The images I have of you, coming to my blog and eagerly anticipating what I might write here. Well, I will not try to disappoint.

I have run. I ran tonight. Intervals. Mile repeats. (why is the theme to "The Beverly Hillbillies" running through my mind?) Tonight I had 3 x 1 mile @ 8:11 or better with 1 minute recovery. To be honest, I usually cheat the recovery and give myself some extra time. Normally this would be about a 3 minute recovery. But tonight I thought I might try to be true. True to you and true to myself. I was close. About 1.5 minute recoveries. It was tough.

Last time (4 weeks ago) I went out fast and ran 7:47 for the first 2 repeats. I suffered on the third. This time I purposely looked at Greenie (my green Garmin) at every quarter beep. I slowed down or sped up as needed to try and stay right at 8 minute pace. As seen above, I was close. I kept my recoveries down as well. I am really happy with the workout.

I just might become like all of you and some day be a runner. I am trying.

Saturday I ran with some TNT alumni. Very slow conversational pace. 8 miles. But good. On the 25th I ran 3.68 miles. Really a hard (physically) run. Just wasn't feeling it. On the 23rd was intervals again. 5 x 1000m repeats in 4:59 with a large recovery. I made them all in time, but I was beat.

Tomorrow is TNT training (if I make it back from Indy in time), then Thursday is a tempo run of 2m easy, 3m @ 8:44, 1m easy. And a long run on Saturday. 18 miles is scheduled for that. I want to at least make 13. I really need to bite the bullet and get going. With Boston in the back of my mind I need to train.

And train hard.

Train some more.

Then train a little harder again.

It is going to be tough to drop 92 minutes of my marathon PR. But that is the goal. With a half in August and a full in October, I will have an idea if it is feasible. I have a few around me that say I can do it, but what do they really know. They will support me in the challenge, but it is up to me to make it happen.

More like it is up to my body. I'm not young anymore. I never ran in high school. I never seriously ran at all. Races from time to time, but no training, no running in between them. I have really set a daunting task.

A task that I will give a try until at least the end of the year. I have lost weight this year - almost 16 pounds. That I believe is due to a little better eating and more serious running. If I can drop another 10 pounds (175), I think that will be ideal to hit my goal and run faster longer.

On another note, there was a new baby goat at the farm again today. Another boy. That gives the farm, 4 boys (Valentino, Lucky, Thor and Rump Roast), 5 girls (Momma, Brownie, Lily, Lightning, Thunder). Recently Velvet left us due to bloat. Of course, the hens are doing well and laying more eggs than I can eat.

Consider yourselves now caught up.

the beginning of the end

FIRST Interval workouts

2009-06-23T21:12:00.004-05:00

DAMN ITS HOT!!!

And humid and hot.
It was 89 degrees with about 59% humidity when I started running and it 89 degrees and 59% humidity when I finished training.

I lost 5 pounds of water from sweating but I think I drank 10 pounds of water.

It was miserable, but there are worse things.
I ran the intervals under the scheduled time (barely) and then I walked the recovery interval.

No jogging, just walking.
Way to nasty to try and push anything.
I found a pretty flat loop that was about 980 meters around and about half of it in the shade. So I ran it and just a little farther until the Garmin beeped again.

Then brakes.
And walk.
And water.
Then another 10 seconds mentally preparing for the next interval.

But I made all 5 sets. I even took a 400m cool down.

Schedule –
5 x 1000m @ 4:59 with 400m recovery interval.

I made it.
Intervals were all below 4:59 and giving me a 24:33.54 5k or a 7:55/mi pace. With recoveries (and the way it has to be counted) 4.36 miles in 53:29.54 or a 12:17 pace.

I am still happy. It is still a good time.

the beginning of the end

I want free shoes

2009-06-18T08:28:00.002-05:00

Hurry up and go here to be entered for free shoes from OnlineShoes.com . Onlineshoes is using Steve (pour Steve - always being used) to give a $75 gift certificate away for shoes. So hurry up and get your juke box money (and a chance at some shoes).

TNT training

2009-06-17T21:41:00.003-05:00

Tonight was the TNT group midweek training. This is usually an interval run. And it was again. Due to the heat and humidity we ran timed intervals.

1600 warm up

2 minute run, 2 minute rest
8 minute run, 3 minute rest

8 minute run, 3 minute rest
2 minute run, 2 minute rest
800 cool down

Wasn't sure how I would do after running my hard interval on Tuesday, but did well.
7:43 pace on all runs, adding in warm up and cool down still paced at 8:27

I really ran faster than I planned because of the hard run yesterday. But when you get out there in group man-pride takes over and you give it your all. This will just make tomorrow's tempo runeven harder.

If I remember right tomorrow is 7 miles(5@ 9:14). If I run at home, half of it is uphill, if i go a mile north I have much flatter ground. Hmmm!!?? It is also going to be92 and humid so around 6 when I run it should be 85 and humid. Hmmm??!! Flat or hills??

Vote peeps!!!

Interval workouts

2009-06-16T20:26:00.003-05:00

Today was interval time for my ‘Boston will be my Bitch’ training. I am using the FIRST training schedule for this at a 4:15 marathon pace. It is fast. It is hard. I hope it works. I am still having issues with my long runs and I believe it is mostly mental.
Hush!!! I can hear what all of you are thinking.
Ok, ok, ok – I am not mental!!!

Today interval schedule -
1200m @ 6:02
1000m @ 4:59
800m @ 3:58
600m @ 2:57
400m @ 1:57
all with 200m recovery walk

Actual -

You’ll notice the 200m (0.13mi) are exactly 55 seconds. I had the Garmin set for miles on a meter track. That is probably ok. It is damn close. But when I stop it for the end of the set, it keeps counting distance as I walk the 200m recovery to the other end. It then starts the preset interval with 200m and lots of time already going. I think for track workouts I need to turn off the auto interval setting. I am going to try this tomorrow with the TNT interval workout tomorrow.
Now for a little bragging – take all the rest and recovery periods out and the intervals averaged out to a 7:21 mile pace with my last 400 at a 6:56 pace.
STUD!!!
Ok, respond and bring me back to the real world.

the beginning of the end