Running Through Life

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

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

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.

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)

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

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 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

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

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 

But, a heart full of sorrow
Paints a lonely tapestry 

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 -

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.

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."

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.

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

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

Yes, I ran. I ran yesterday.

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!!!!

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.

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.

yep, uh-huh, oh yeah.

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.

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

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.

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

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

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

Tonight is track practice with TNT.