Running Through Life

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.