Running Through Life

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.

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

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

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.

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

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.

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.

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

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).

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.

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

Well my training sucked. But the TNT group that I ran with did very well. I was supposed to do 15 miles or so at a 10:29 pace. BTW, what is it with with these weird paces that training programs want you to run? Why couldn't they say 10:30?

Anyway, I visited with friends on Friday night (my invitation was contingent on fixing a pc) and had a few brats and beers. Home in bed, fast asleep by 11. I did not feel bad in the morning, but my legs, chest, lungs all felt otherwise about 1.5 miles into my run.

It was humid. It was windy. It was humid. And I wasn't feeling it. I managed to barely squeeze out 8.5 miles when the group was at the meeting point (finsihed) and discussing breakfast options. That was all my mind needed. I called it a day.

Granted I did a little work around the farm that afternoon. But I miised. I am still feeling a little weak/tired this morning. Maybe vitamin supplements are needed. Maybe extra protein supplements. Maybe I should just quit whining and do it.

WWMFRBD? (what would my fellow running bloggers do)
What do you gals/guys think?

This week's scheduled runs are -
Tuesday - 1200m @ 6:02, 1000m @4:59, 800m @ 3:58, 600m @2:57, 400m @ 1:57 (all with 200M RI)
Wednesday - TNT track practice (I take this easy. I go to support TNT)
Thursday - 7 mile - 1 easy, 5 @ 9:14, 1 easy
Saturday - 17 miles @ 10:29

So there you have it

the beginning of the end

Week 2 of FIRST training and workout 2 – tempo running.
scheduled run – 1 mile easy, 5 miles @ 9:44, 1 mile easy
actual run – awesome, fantastic, sweet, tiring, phenomenal
warm up mile 9:57.08 - fast for a warm up, need to slow this down to about 10:30 or higher
Tempo miles -
1 - 10:04.45 – a little slow from fast warm uo
2 - 9:23.11 – fast, downhill mile
3 - 9:45.81 – uphill mile
4 - 9:16.74 – again downhill mile
5 - 9:24.94  - gutting out the last won
tempo average - 9:35.01 - quicker than scheduled, but felt pretty good
cool down mile 9:37.56 - obviously elated about tempos and just kept going
total time for the full 7.01 miles 9:38.44 - faster even than scheduled tempo
AWESOME!!!!

This is also the first time in RunningFirst history that 3 days of running in a row has every happpend.
Real running
Not running to the bathroom or running to get the last beer before your boys do
That is awesome for me. Of course you may not see 3 days in a row again, but if I keep going to TNT on Wednesday track it could happen again
But my running schedule is Tue, Thu and Sat
TNT trains as a group on Wed and Sat
Who knows – 3 days in a row could happen again and again

the beginning of the end

Tonight was TNT track practice.
Hot and humid
No breeze
Good people
Awesome – that’s all I need

Mile warmup as usual. As usual I run it fast. 8:30. Fast for me anyway.

Stretch

8 sets of 200m with 200m walk recovery. No rest. Keep moving.

Of course, alum Allyson (speedster) comes back to push the 200m pace. But we made a pact and took it kind of easy. Probably 40 – 45 seconds per 200. And then we blasted the last one. Even with all the walking involved we did 3.32 miles in 35 minutes. Not bad. Really good for me considering I did 4 x 800’s in 3:58 or less yesterday.

Tomorrow is another day of running. 7 miles with the middle 5 @ 9:44. If I keep this up I am sure to get in better shape. Boston is still looking viable.

the beginning of the end

That’s what I was told by Marlene and Ken when I complained about falling off the wagon. Of course the gf was her always ‘You can dooo iiitt’ (apologies to The Waterboy) attitude.

So I looked at the P90X training and my FIRST training and helping with TNT, I revamped my schedule. I am still running my3 days with the FIRST program, a second interval workout with the local TNT team and P90X. The P90X is a 7 day workout for 90 days, but I am probably stepping that back just a little to not wear myself out so much for my runs.

The first time I tried it, plometrics in the morning and running at night was just too much. I gots ta get in some shape first.

Tonight was a fairly simple routine but still hard (for me). It called for the normal warmup and cool down, but in between that they stuck some intervals.

Can you believe it?
WTF!!??
Who puts intervals in between a nice, easy, warmup and cool down?
Oh, yea! All us runners out there.
Intervals – 4 x 800m @ 3:58 pace with a 2 minute recovery interval

I thought I would be a stud and run them in my west pasture. It is hilly. It has foot high grass. It was rough as hell. It was tough. My dog gave up after one lap (400m) and went and lay down. I was so jealous.
So the other 3 were through the yard, out on the road, into a smooth grassy area and back on road. Still hilly. But a run I might continue. We all need hills.

Set1 – 3:53.57
Set2 – 3:49.93
Set3 – 3:44.88
Set4 – 3:48.45

Average – 3:49.21

I feel good. It was hard, but hey, if it was easy everyone would do it.

The beginning of the end

Help! I've fallen and I can't get up. 

I was all set for my 6 mile run and I get a flustered and worried gf about one of our goats, Velvet. Her name, not mine. Anyway, after looking it up in our goat manual, it was decided the goat had bloat. 

Yesterday evening I had my mile repeats to perform.

This morning was the first half of my double routine.

I own P90X. Yea, I blew the money on it. I have watched a few of the DVDs. Even the warmups are tough. 

On an unrelated note  - I broke 200 miles for the year this week. 203.7 total miles. Unless I really start running some serious miles (which if you read the previou post) I am not sure I will make the 1000 miles I wanted to run at the beginning of the year. But you never know.

Tomorrow is a new month.

The Indy half marathon is over. It was awesome. Awesome weather and an awesome time.

Track workouts are back. Most of my summer team is being handed off to the Fall TNT coach next weekend. I am going to be so lonely. 

Saturday was my first run since the Illinois marathon. My legs feel fine. I am still tired, but starting to think that is vitamin and stress related. I had coaching duties for TNT so out to Lake of the Woods I went.

All healed.