Thursday, July 12, 2007

Wimped Out Trip

Well I'm home early from Houston and I didn't run in Memorial Park while I was there. I had to return home a day and half early for a work meeting that I got wind of while I was at the OKC airport heading to Houston on Tuesday evening. That flight was delayed so I was over 2 hours late getting there. Then the return flight to OKC was delayed about 3 hours so I didn't get home last night until 12:15. I DID get out of bed this morning to run and actually drove to where I was to meet my Thursday running partner. She thought I was still out of town so she didn't bother to show up. I was tired and let my left brain talk me out of running alone. Sooooooo, tomorrow I'm getting up early enough to be picked up at 4:15 "AM" to run with my marathon training buddies and we are going to do about 11.5 miles around Lake Hefner. Then Saturday Bonnie and I have a 5k run. I'm thinking I would like to get at least 5 miles in on Saturday so I will need to add another 2 miles to that run at some point in the day.

I'm just a bit frustrated with myself after such a big week last week. I know there are up and down weeks, but I just have to get more control of what my left brain is telling my body it want's to do. Somehow I've got to wake the right side up, maybe I need a shot of coffee before leaving the house to get it stimulated and producing positive "I can do it" kinds of thoughts.

If anyone catches on that I'm just rambling, I guess that is what I am doing trying to mask that I didn't run today, but I am looking forward to the 11+ run tomorrow. With any luck Sunday could be the start of another "good" week. We have some folks from the club going to run 8 miles or so that if my legs are willing I think I will try, at a slower pace than all the others I'm sure, but at least I'll be out on the street.

Tuesday, July 10, 2007

Rained Out Again.....Houston Trip

Well we got rained out of a run again this morning here in the OKC area. GRRRRR...when does it end? Last year we were in a bad drought, this year the lakes are closed because they are overflowing, one extreme to another.

I'm flying to Houston this afternoon for a couple of days of meetings. My running stuff is packed and maybe I'll have better luck down there in getting some miles in, maybe even tonight, but I'm actually thinking more towards tomorrow morning. I'm not staying too far from Memorial Park and I am hoping to make use of their jogging trail at least once or twice.

Monday, July 09, 2007

Eureka!!!! Mendy You Were Right!!!

Apparently to type in the title bar you (well at least I) need to click on the word "Title", or so it seems. Thanks to Mendy for suggesting that. It does work!!

I'm losing my mind, I started to type about my new shoes and I think that I wrote about them earlier this morning. Plus, earlier this morning I was reading on Jess' blog post "Last Night" and thought it was something she posted this morning and already had 13 or so comments and some were "AM" posts, maybe I should have had more wine with dinner on Saturday night when Bonnie and I were celebrating our anniversary, instead of just one glass. After reading her post, twice, I finally figured out that she wrote it yesterday morning, so I'm not bonkers, at least not totally.

I don't think I've said anything about how I feel this morning, which just happens to be GREAT!!! I'm not sure why, but my shin doesn't hurt as much as it had been hurting, my feet aren't complaining about the 10+ miles on Saturday, and when we stopped I felt like I could have kept going. According to Jeff Galloway, that is the way you should feel at the end of a run like that. On my way to work I realized how good I feel, it made me smile.

I hope everyone has a great Monday, and a fabulous week.

Somehow I gotta figure out this "title" thing and the absence thereof. I can see the place to type it but it won't let me type. Marcy I tried the preview thing and either I'm not doing that right or it isn't working here in Oklahoma. Grrrr

Yesterday was a day of rest, and I think I needed it.

Today we did our typical early route:

Mile 1: 14:15
Mile 2: 13:38
Mile 3: 13:33
Mile 4: 13:05
Smidgeon: 13:13
Total: 54:46 minutes
Distance: 4.01 miles
Pace: 13:38 min/mile
Avg HR: 129
MAX HR: 153

Woohoo for negative splits again!!

Sunday, July 08, 2007

Followup to yesterday's post. Yes I am married to a very wonderful person. She so totally understands why I run and is so absolutely supportive and I very much appreciate that. I have to admit though that I got some of my inspiration from Michelle's "Back of the Pack" post on Friday about "Knitting", writing about her life running with husband Eric. Michelle that was very moving and I applaud all that you and Eric do with each other and for running these great races.

Yesterday was probably one of the most unique anniversaries I've ever spent in my life and I owe it to my lovely wife. I was up early to go do a training run (11 miles) with the lady that I'll be running our September marathon with (our other training partner is out of town). We did 10.25 miles before the humidity got the best of us. Then I went to breakfast with yet another group of runners that had been training elsewhere. Yes Bonnie got to sleep in on this day, she was cramping or would have joined this group. After breakfast at a local Panera Bread, I was off to Barnes and Noble and found a card and a book for my bride that I thought she would appreciate (no it wasn't a running book...Danielle Steele), then to the mall, they had finally opened. We had been shoping for some "sparklely bling-bling" and I picked up a very nice diamond annivesary ring - 1/2 carat for her.

She was totally surprised by it all when I got home. She spent all day showing off and admiring her new "sparkle". I think I did good. Oh but wait it gets better. She gave me a card and had written in it that the card entitled me to purchase a pair of Brooks Beasts, size 13. So after I took her to a brunch kind of breakfast we went to our friend James Drain's Elite Feet store and I bought my shoes. But we didn't get out with just that, she also bought a pair of Asisics for herself to run in. Plus we got several "freebie" shirts from James before being sent on our way with Happy Anniversary wishes from him and his wife.

Then after working at church from 4:30 to 8 pm last night we decided that since I needed a 1/4 mile to get in 35 miles for the week (Sun-Sat) we would go do a couple of miles together. We did 2 miles of run/walk as a couple and thoroughly enjoyed ourselves. My left leg hurt a bit but was tolerable. So as the day ended I got in a total of 13.25 miles, Bonnie did 2 miles and we were very happy as a running couple. I may try to post some photos from all of this later today, not sure yet.

Running results without the mile by mile detail:

Early run:

Distance: 10:25 miles
Time: 2:24:29
Pace: 14:05 miles
Avg HR: 142
MAX HR: 159

Evening run:

Distance: 2.00 miles
Time: 25:57
Pace: 12:55 min/mile
Avg HR: 132
MAX HR: 147

Does anyone know why I suddenly can't type a title to any of my posts? I checked and I do have titles enabled. Is this frustrating or what???

Saturday, July 07, 2007

HAPPY ANNIVERSARY!!!!! to my lovely bride.....today, 6 years ago we exchanged our vows, today 6 years ago we started a journey that neither of us would have thought possible, a journey that has taken us in directions that neither of us could have guessed we would have gone...most importantly we have taken our journey hand in hand...together...along with God and his Son Jesus Christ.

Our journey has seen us happy and sad and mad, but in the end we've always returned to happy. My wife is so very special, she was there for me when I needed her most....for my surgery in 2005, she's been there thru rehab work and the pain of healing, she's been there for all the bad....but she's also been there for every hour, minute, and second of all the good too. She was there with me at my half marathon, she is my biggest supportor, she's my greatest cheerleader.

She's the person that I look for when I'm the happiest I've ever been because she is the root of that happiness. She is the person that I need when I'm sad because she is the best at removing the sorrow and bringing the light of happiness back into my life. She is the best person that one man could ever ask for, and I treasure her presence at my side, more than anything else in this world.

She's become a morning person, she's becoming a runner, she's done more things that in her past life she never would have considered, and I am so appreciative of all that she does. This has been the quickest 6 years of my life. I'm so looking forward to the next 6 and so many more beyond that. I love you with all my soul and heart....nowand forever....I am yours!!!!

Happiest Anniversary

Your Prince

Thursday, July 05, 2007

Slow Thursday

Today was a very slow day following yesterday's humid run. The humidity wasn't quite as bad this morning, we started 2 hours earlier too. One of my running partners didn't show up and in the interest of national safety, since she is a party of the Navy, I called her cell phone at 5:30 in the morning. She was not as wide awake as she should have been since her alarm didn't go off. I bet she thought yesterday was Saturday so she didn't have to get up at a godawful hour of the night to run. Anyway we ran without her.

Mile 1: 13:31
Mile 2: 13:03
Mile 3: 12:48
Total: 39:33 Pace 13:07
Avg HR: 134
MAX HR: 155

I'm glad to see that my heart rate was more normal today. Ohhhhh I just realized there are negative splits there again....I just need someone to help pace me at the start....I wish I had started yesterday off like this and kept improving.

Wednesday, July 04, 2007

New 8k PR 4th of July Celebration

I am back from the 8k race this morning. The humidity was wild again and by the end of the 1st km I was soaking wet. I ran mostly alone, or at least without my normal running partners and that was a bit of a drag. I did manage to PR (57:15) about 5 minutes faster than my last 8k back in mid-April.

I staved off the negative thinking that I struggle with when I run alone by trying to focus on a particular runner that is ahead of me and keep telling myself that I will pass them, I will beat them. I went by several in that fashion and then got to running in sort of sync with a guy that seemed to do a random run/walk. We leap-frogged each other from about the midway point until the end of the race. The last km was mostly up some small hills that for me were killers. This guy finally pulled ahead of me somewhere in this area and I couldn't seem to catch him, though he was hardly ever more than 50 yards in front of me.

The finish line was off of the main street that we ran back in on so you couldn't see it until the end. As I was nearing the turn point, Bonnie met me in the street and gave me some great encouragement. She offered to take my fanny pack which I gladly unbuckled and gave away (it has my driver's license and Blackberry phone for these shorter runs). As soon as she took it she told me that the finish line was in sight and I heard her say go and I figured what the heck. It was time to sprint....if there was any sprint left in the old body.

It turned out that I beat the guy ahead of me that I had been leap-frogging just in front of the finish line. I don't know if he realized that in my mind we were racing or not, and I'm not even sure if he cared that I passed him when I did. It was a personal thing for me, but I'm glad I did get in ahead of him. Next time he may beat me.

No photos from this race because Bonnie ran in a 3k race herself. She did a respectable 22:13, that we think equates out to a 36 something 5k and that would be a PR for her too. This was her first 3k race.

We had a great time, there were quite a few club members running today and that made it more exciting.

Almost forgot the times:

Mile 1: 10:48
Mile 2: 11:03
Mile 3: 11:33
Mile 4: 11:42
Mile 5: 11:52
168.6 ft: 0:14
Avg HR: 160
Max HR: 184
Total Time: 57:15 Pace: 11:22

I'm not sure what was going on with my heart today. I never felt like I was in any pain, but I did labor at times. I'm thinking it may have been the combination of the heat (about 80) and the humidity (75-80%). Maybe running alone had something to do with it too. I do know that I started faster than I should have, that certainly helped to get things elevated.

Tuesday, July 03, 2007

Blog/HTML question

Oh for the want of experience. I have a Donation Form created in MS Word for documentation of people making donations for my charity run at the Honolulu Marathon. Can anyone help me with a way that I can create a hyperlink on my blog (maybe labelled TeamAutism Donation Form) that will cause them to see the form and be able to download it? What I'm trying to do is get someone to a point where they have this form they can copy and hang on to as an initial form of receipt for their donation and that they can put into snail mail to me along with a check. We don't have a PayPal option at this point and besides PayPal takes a certain percentage of the donation for the use of their system.

Any help would be appreciated.

I Made the Decision for the Durango Replacement

I had been listing the Denver Marathon as my potential replacement for the Durango HM that was cancelled. Instead though yesterday I was asked by one of our club members to consider running in the Lewis and Clark Marathon on Sept. 16. I had already been considering that as a possibility and with her asking I decided to go that direction. So I've paid my entry fee and now I'm officially signed up for two marathons...this one and the Houston Marathon in January 2008. There is also a third, but I don't think the entry fee has been submitted yet.....the Honolulu Marathon.

Thinking in a different direction, I've surpassed the June mileage already for July and by the end of the run tomorrow I will have done just over 20 miles for the week already. Except for the shin pain that I'm having that seems to go away when I get warmed up (usually around the 2 mile mar), I'm feeling good. Glad to consistently getting back onto the streets again.

I'm also very excited about the commitments to the marathons, as I think that was part of my problems in June, along with the rain, a lack of commitment towards anything specific. Now it's time to go to work and train in earnest. Woohoo!!!!

4th of July Eve

Today was a 4/1 day. We got another workout completed without being rained upon...that is great since we had like 20 straight days of rain in June, a state record.

Mile 1: 13:28
Mile 2: 12:29
Mile 3: 12:52
Mile 4: 13:59
Avg HR 143
MAX HR 166

No negative splits today, but it was an ok run. We had a new runner with us today and it appears we didn't scare her off.

I had taken out my store bought orthotics over the weekend and put the original insoles back in my shoes. I think I am going to go back to the orthotics, I've gotten very comfortable with them and the original insert seems to be harder on my toes, especially on my right foot. I did tape my arches today and my feet felt better overall...just some discomfort with my toes.

Tomorrow I run an 8k race and at the same time Bonnie is entered in a 3k race. I hope that everyone has a Happy and SAFE 4th of July....

Monday, July 02, 2007

The New Month....New Commitments

This morning I got asked to join one of our running club members in the St. Charles Marathon in Sept. It's one that I had been considering since the Durango Marathon was cancelled and the Durango was only 2 weeks beyond the St. Charles. So I believe I will do it. And as it turns out yet another member said they may commit to the St. Charles as well.

Today's efforts saw a return of my upper shin pain in my left leg. We did a slow run with plenty of walking and it took my leg over 2 miles to really finally warm up to where the pain seemed to be going away.

Results:

Mile 1: 14:50
Mile 2: 15:51
Mile 3: 14:24
Mile 4: 13:47
Mile .40: 5:51
Total 4.40 miles 1:04:45
Avg HR 122
MAX HR 145

Wow is that negative splits? Interesting. I actually felt like we had slowed down more on the last half of the run.

Well in two days of July I've managed to garner almost as much as I did the whole month of July....slacker......darn weather....slacker....

Sunday, July 01, 2007

Double Loop Medial Laces Photos

I hope these pics will shed some light on my earlier instructions. First, unlace the left shoe so that the top four eyes are unlaced.
Take the lace that is on the little toe side and go across into the 4th eye on the big toe side, lace inside to outside, then put it back into the 3rd eye on the same side.....lay the lace across the shoe and you should have a loop formed as above.

Now take the lace that was laying on the big toe side and put it thru the 4th eye on the little toe side and bring it back across the shoe and thru the loop that was formed before. Should look similar to the photo above.


Now with the same lace that formed the loop between the 3rd and 4th eyes, run it thru the third eye on the little toe side, then back across to the 2nd eye on the big toe side (inside-out again) then up thru the 1st eye and over to the little toe side and thru the 1st eye there.



Take the lace that was placed thru the first (lower) loop and run it across and thru the 2nd eye on the little toe side, then back across and thru the loop on the big toe side. Now you are ready to put the shoe on. You may have to loosen the laces some, but use caution to not let them slide back out of the eyes.




Yes it looks confusing and I hope I can explain how to properly lace below.


Pull the laces below the lower loop tight then grasp the lace that goes thru the lower loop and pull it towards the outside of the foot/shoe. You will need to hold this with your thumb or finger and use your other hand to continue tighening the laces up the shoe






Once you get the laces tight you can grab the lace that runs thru the upper loop and pull it toward the outside of the shoe/foot and at this point you can let go of the lower loop area. As long as you hold onto this lace with pressure both areas should stay tight. This should be pulling your arch area up and tight. Now tie your shoe as you normally would.

Finished product. Hope this clears the mud up from my earlier post. This was demo'd with the left shoe, the right shoe is laced in the same fashion, with the loops being formed on the inside of the shoe (big toe/medial side). It does take some practice to lace it properly and to also get enough slack in the laces without allowing them to come undone. Once you do it a couple of times it isn't as intimidating as it might first appear and the support to the arch is GREAT!!!!

Today's Run

First, we ran 4 miles today at a 12:18 pace. Each mile looked like this:

Mile 1: 12:18
Mile 2: 12:15
Mile 3: 12:15
Mile 4: 12:23
Total 49:13
Avg HR 140
MAX HR 164

Then we walked most of the 4 miles back to our starting point. Those 4 miles looked like this:

Mile 1: 16:34
Mile 2: 15:35
Mile 3: 14:49
Mile 4: 14:16 (actually Garmin says this one was only .95 miles)
Total 1:01:05

Not a bad return. We did run some short times of miles 3 and 4, but nothing that exceeded and 1/8th of a mile during either.

Friday, June 29, 2007

Double Loop Medial Lacings

The pedorthist that I saw today showed me a different way to lace my shoes that will help stabilize my foot while running without the need for expensive orthotics. This lacing used in conjunction with tape in several key places will help to keep my foot neutral as I run. I'll make an attempt to explain both...first the lacing.

He unlaced both shoes so that the top four eyes or loops were exposed. At that point the lace that is on the outside (nearest your little toe) is taken across to the fourth eye on the medial side (nearest your big toe). In the case with my NB shoes this is a loop. Thru that loop and instead of crossing back over to the other side again, this same lace is run thru the third eye on the medial side, then it crosses over to the opposite side third eye, back again to the medial side to the second eye (from inside out) then up to the first eye (outside in) and back to the opposite side first eye. What you should have now are two loops (double loops on the medial side of the shoe. The lace that is left (should start from the medial side 5th eye that was not unlaced. This crosses over to the 4th eye on the outside of the shoe, thru that eye, then back to the medial side. Instead of going into an eye on the shoe, run the lace thru the loop that was created earlier between the 3rd and 4th medial eyes. Then back over thru the 2nd eye on the outside of the shoe, thru that eye and back to the medial side. Again, instead of using an eye, run the lace thru the loop created between the 1st and 2nd medial eyes.

Now lace the put the shoe on and tighten the laces from the bottom. When you get to the loop area between the 3rd and 4th areas of the medial side, pull this towards the center of the foot and hold with one hand, while continuing to tighten laces up the second or upper most loop. By using these loops you pull the shoe tighter into the arch area giving more support to the foot in this area.

Repeat on the other shoe, remembering that the medial side of the shoe is nearest the big toe. The loops you create will always be on the big toe side of the shoe.

The taping that he showed me involves atheletic tape. The first taping is a horseshoe tape that runs from just below the big toe, along the side of the foot, to the heel, back around the outer edge of the foot to just behind the little (pinkie) toe. Then using strips of tape he taped my arch area, starting again on the medial side, anchoring the tape on the bottom of my foot, pulling the arch up and securing the tape over the top of my foot and just under the outside edge again anchoring under my foot. This was done either 3 or 4 times, overlapping the previous area covered by half of the next strip of tape.

The taping along with the change in lacing allows me to get totally away from any orthotics at this point in time and helps keep my feet in a neutral running position and should, over time, help with soreness that I occasionally felt in my ankles, as well as my shin pain.

Eventually I'll probably switch to the Brooks Beast shoes that build up the medial area and may be able to eliminate the taping. The Double Loop Medial lacing though will help stabilize my feet regardless of the shoe I'm in.

There is also a Single Loop Medial lacing that only involves creating the loop in the 1st and 2nd eyes, but the Double Loop system gives more of an overall fit for the arch.

I'm sure my explanations are as clear as mud. I had to sit here and truly study my lacings to figure out what he had done. I'm still learning about tightening them up in the best fashion, but one thing is true, you have to get to a point where you can hold the lower loop area with one hand while the second hand works out the slack up to the upper loop then the lower area can be released. This makes a totally comfortable shoe lacing for me that fits better than the standard lacing that I was doing.

I thought about photos and may still have to do one or two if this is too confusing to everyone.....let me know.

It's TGIF

This is supposed to be my day of rest, and it's been raining off and on. I have been to a local running store where the owner is a pedorthist, I think I spelled that right. He is not a podiatrist which is an MD. He is board certified in what he does and works with several local orthopods. He showed me how to tape my arches and ankle to give me better support and to keep things from shifting in directions that they shouldn't. He also taught me a different way to lace my shoes that helps with control as well.

Yes he did show me a new pair of shoes, but I didn't buy them...at least not yet. He agreed I have a few more miles on my NB's before I need to hang them up. He did show me though where they aren't as good at motion-control as the guys at the NB store claimed them to be. The shoes he showed me are Brooks Beasts. I wonder who might be wearing them and can give me some feedback on them?

Thursday, June 28, 2007

Finally.....Running in the Streets Again

The weather cooperated...wooohoo...we got to run outside again twice in one week, well ok the first time was just a brisk walk but still two sessions in one week that were outside on the streets...awesome. I'm so wet with sweat, the humidity is pegged I think but I don't care.

The run was slow but it felt good. Right towards the end I could feel a bit of pain in my left shin yet again. I am going to someone this afternoon that says they should be able to help the pain.

Today's Stats:

Distance: 3.10 miles
Time: 40.59 minutes (I should have turned the watch off sooner but forgot)
Pace: 13:13 minutes/mile
AVG HR: 139
MAX HR: 163

Definitely not one of my faster times. We did run most of the first mile, and only walked twice in the first two miles, mile 3 was more walking though.

Mile 1: 12:16 minutes
Mile 2: 12:18 minutes
Mile 3: 14:29 minutes
Last .10 1.55 minutes

Wednesday, June 27, 2007

Gym Workout Tonight

Well, no running in the streets here today, darn weather. We did go to the gym and I worked on the elliptical machine and recumbent bike again.

Today's stats:

Elliptical: 30 min / 2.3 miles
Bike: 20 min / 4.07 miles

I do miss running outside. The clouds were low and black around tonight. Hope they hold off in the morning I want/need to get my 5 miler in.

"Un"Cooperative Weather

Well I think the weather will be cooperating this morning and will actually allow us to get in our normal Mon/Wed sessions for the first time in quite a while. We have an 8k Freedom Run coming up on the 4th of July and I can hardly wait. This is the first race that I've been able to catch in the area since Memorial Day and I am feeling a bit deprived.

I saw the training schedule for Teacherwoman and felt good about what I've been attempting. My schedule is very similar:

Mon: Easy Run 4-5 miles/1 hour
Tue: XTrain (Bike/Elliptical-1 hour)
Wed: Easy Run 4-5 miles/1 hour
Thu: XTrain (Bike/Elliptical-1 hour)
Fri: Rest
Sat: Local Race or Long Run
Sun: Long Run if not run on Sat

Well as I sat here typing this I got the call from one of my running buds that it is raining yet again. We have this agreement that if it is raining before we start to run we don't run. If it starts to rain after we start then we complete our route unless it gets to lightening too close by. Another washout morning it seems.....sigh....

Tuesday, June 26, 2007

I"m not Crazy!!!!! My Posts Really were Disappearing

I don't know what happened this morning....Supernatural Hyper Internet Trauma I guess...giggling at my cleverness.

The professional trainer wasn't all that great. He was a young kid, must have just graduated college since they only hire degreed folks as PT's at this gym, but he has only been working there for about a week. He was very unsure of himself and had an accent worse than folks from Arkansas. Once he found out that I wasn't interested in any other training sessions with him or in buying any vitamins or other supplements he pretty much sent me on my way. Will be interesting to hear what Bonnie thought of him as she was scheduled with him the hour after my time with him. He says that my body fat was a 35, I think that might be slightly high, my cardio workout went really good which I expected. He first tried to measure body fat using an electronic caliper that didn't work and only was successful in pinching me big time. He finally got it measured with a manual gadget. I wasn't impressed at all.

My run this morning got rained out, but I think I mentioned that in one of the three posts that got lost and then were found....hallaluah (sp).....

Hello?

Is this working?

Blogger Ate My Post

Blogger ate my post it seems so I will try a "shortie". It's raining in Oklahoma, so we aren't running this morning, definite time in the gym tonight then. See...flexibility...

Rain on the Plains

It's raining again in Oklahoma. Ok so 6 months to a year ago we were in a severe drought situation and now we are having daily flash floods. Mother Nature is truly mighty and finicky.

No run this morning so that means definite time in the gym tonight. Oh yes tonight we get our complimentary hour with a Physical Trainer....male it seems....perhaps I should be jealous of Bonnie for setting this up, but I'm not.

Anyway, back to the rain, I was dressed and out the door walking to the vehicle when it started, first a sprinkle, then a drizzle, and while I was on the phone calling my running partner it started to "rain". Our weather radio went off about 45 minutes ago too so there must be some severe weather in the area but just not here yet, so we opted to not do anything this morning. We have a rule that if it is raining before we start we will run even if it starts after we do. If it is raining while we are in the parking lot we will opt out of running.

Monday, June 25, 2007

"Quickie" Update of Today's Efforts

I met my Monday group this morning in anticipation of running an hour/5 miles but one of the group had a sore back so we walked the hour at a brisk pace. I have to admit that with my recent lack of running that this was probably best for me as well.

1:03:43 3.62 miles 17:35min/mile pace

It was slow but still it felt good and the humidity felt as if it was 150% from the way I was sweating....where did the cooler weather go?

Sunday, June 24, 2007

Yes I Made it to the Gym

We did make it to the gym and got thru most of an hour there. So far I've resisted using their dreadmills, not sure why. I did use the elliptical as well as the recumbent bike.

Elliptical: 15 minutes/1.03 miles
Recumbent Bike: 27 minutes/5.02 miles

I'm not sure if these miles and times are all that great or not, I did double the elliptical time and distance from last week and more than doubled the bike, so I feel good. We also worked out with some weight machines focusing on our abs mostly.

Workout Today

Today I had to work early at church, had to be there at 7:30 am so I missed a fun run with the club gang, darn. Bonnie and I will head to the gym late this afternoon or early evening and do some elliptical and bike work. I would like to get a total of an hour in.

I've got to get out of my "funk" and back into some serious running. Tomorrow morning I will be out at 4:45 am again with several of my running buddy's one of which I am going to help train for a marathon in September, so I may just decide to run the marathon with her since the Durango thing cancelled on us. I figure if I'm training with someone that will be running I might as well run too since it appears to be within the realms of my schedule. My first marathon....in September....oh boy that seems like just around the corner now that I've written it here. Can I be ready? This will be a warmup for the Honolulu Marathon in December and maybe one HM inbetween in November. I'm excited about the activity, but apprehensive at the same time...maybe I will try to get a mile or two in tonight around dark, I'll see how the gym workout goes and let that be the judge......

Saturday, June 23, 2007

Durango Cancelled!!!

Darn it! I found out yesterday that the Durango Double was cancelled for 2007. Their race director has had to move on to other things, putting his family first as he should, but now they are without any guidance and so they have elected to cancel the fall marathon and trail runs in hopes that they will be re-instituted next year. I hope so.

Well, with that out of the picture I will have to turn my sights in other directions. I have a running partner that will be training this summer for a marathon in Saint Charles, MO in late September. Or, I could move the Colorado venue to Denver the second week in October and again focus on their HM. Or, yet another option my brother tells me is the San Antonio Marathon and I've not even looked up when that one is run.

The one thing that I am positive about is that I don't just want to sit on my cheeks and do NOTHING!!!

Friday, June 22, 2007

More on Team Autism and the Honolulu Marathon

Some of my running friends have asked about donating to Team Autism. We are getting set up to take paypal (credit card) donations but we aren't there yet. If you would like to make a donation by check, make it out to EFCA/Team Autism and send to Randy Graves, 1624 Apache Trail, Edmond, OK 73003. Any donation is appreciated and will go far in helping the Edmond Family Center for Autism in their efforts to help families of autistic children. I am getting more and more excited about this effort and I know it is going to help me train in ways that I never would have thought be possible. I'm working on a personal website, Randy's Home Page/Team Autism where you can also go out and donate and see the progress that I am making towards the overall donations and my marathon training.

Another First

We joined a local 24-hour fitness center last night. It's getting too hot for Bonnie to run in the evenings and we felt that we needed more variety than just our treadmill at home plus the location that we joined is used by several of our running club members when we get rained out in our early morning runs so it is a good thing all the way around. They have dreadmills, ellipticals, bikes, weight machines, free weights, yoga/pilates/aerobics classes, spin classes, and they have a lap pool.

So for starters I did the following:

Elliptical: 6 min - .52 miles
Recumbent Bike: 10 minutes - 2.07 miles

Not great but it is a start.

Wednesday, June 20, 2007

Honolulu Marathon

I've agreed to run the Honolulu Marathon on December 9 this year with a friend that is trying to put together a team to run on behalf of children's autism. They have a son that has been diagnosed as autistic and they have gotten a commitment from a local family center for autism to sponsor us if we can raise $5,000 each in donations before the race. I think it is doable and it would be fun to run with him and his wife. They are pastors at one of our church campuses and have been friends with us since just after we joined the church two years ago.

I will have more details soon and will post a link on the blog to show how I'm doing in finding donors and sponsors. It's a great commitment I think and I'm looking forward to the run. It will take the place of the Dallas White Rock Lake Marathon in December for me, I need to update my list of races after this I know.

Wow I've Been Shangied By Work For Eternity It Seems

I was working 12-14 days from June 5-13 living out of a hotel, having to eat out every night then too tired to do much else but hit the bed, only to be woke up at 4 am the next day to start it all over again.

I apologize for not logging on but I was just too tired to do much more than eat and sleep when I wasn't working. I appreciate everyone checking on me.

Over the weekend I got rested up again. I ran on Monday morning (4.27 miles) at a 14:25 pace I think. Today we got rained out, too much lightning hitting the ground in the area.

Now I need to go and re-read my own posts to figure out what I had been doing before all that weird work schedule.

I did make a commitment last night to something very interesting that I will share with everyone either later today or tomorrow sometime, so stay tuned.

Monday, June 04, 2007

Good Grief!!!!! When Did I Write That Book

Wow I must have been on too much caffeine or something. I had no idea I was rambling as much as I did in writing that race report. I guess we had more fun than I gave us credit for. I'm going to try and do a link later to photobucket so that I can share all the Colorado photos, there are some great mountain shots and some close ups of elk and moose that we saw up in the Rocky Mountain National Park, as well as some colorful flowers in the Betty Ford Flower Garden in Vail.


Well today I didn't drag my butt out of bed until it was time to go to work....shame on me, but after 775 miles yesterday I was pooped I guess. Maybe after I take Bonnie out for her birthday dinner...and she sees her presents....maybe we will do a short run then....maybe...maybe not...

Here's another pic from Vail...of me clowning around on the stage when no one was looking.

Sunday, June 03, 2007

Here's the Gory Details of the Mud Run

First off, it's been reduced to just the Teva X-1 Mud Fun Run, instead of a 5k. Three loops around the course might have been 2.0 - 2.25 miles...maybe...but that is ok...for an old fart like me two loops were plenty.

I've got to give alot of credit to my brother for finishing all three loops and Teva says his time was 22:25 which at that elevation between 8,100 and 8,450, he did great for a flat-lander from Houston. He told me several times that once he was "up the hill" the rest was a piece of cake, all downhill. What he fails to mention are the rocks and boulders and uneven surfaces and other things hidden in some of the taller grass.

There appears to have been 144 of us mountain crazy people that entered the event. The timing is a bit skewed because they apparently show the time that you decided to quit, be it after three loops, or two loops (like me), or maybe after 1 loop. So as an example they indicate that my time was 19:27, ok enough with the giggles. That is what it took me to do 2 of the 3 loops. Adding another 12 minutes had I gone around again, mostly walking and maybe doing a breast stroke thru the mud pit on the last effort thru it, I would have finished somewhere in a 31 or 32 minute time frame, no way this was a 5k event, but at this point who cares...WE HAD FUN!!!!!!

Up to just before the start of the race I was skeptical about whether I would run or not because I had a gear bag with me that I didn't want to leave just anywhere. Finally I heard a lady asking one of the officials if this was where the Mud Run would start, so I asked if she was just going to watch and she quickly said oh yes, no way I could run that. So I asked if she would watch my bag for me, then it was her turn to ask if I was a runner, and I said yes, crazy but a runner. She agreed as long as I could assure her that the bag was not a bomb and that I wasn't a terrorist, posing as a runner. I did what I could to reassure her that I would have looked for a better event than a mud run to inflict pain and mayham if I were a terrorist....perhaps I can accuse the race officials of that title as there was certainly some pain associated with the run and mayham...well it was there from start to finish....

So they counted down from three to one and we were off....right away we were climbing, I actually ran half way up the trail on the first loop before my lungs took over my thinking and I was reduced to a huff and puff walk, at this point I was dead even with a woman that...well....was fluffy and she was taking the hill pretty hard....but we got up to the top at about the same time. Then down we started.....after a couple of winding turns we run thru a tunnel. Why is there a tunnel located on a ski resort? I have no idea and don't know if they ski thru it or not...but none the less the runners and the bikers were all using it. After the tunnel there were more winding turns as we descended back towards the completion of the first loop. As we got lower we got treated to some awesome bike acrobatics, but I was too busy watching for boulders and holes to give them the attetion they deserved. They did take time to cheer us on as we went by though.

Around the final corner of the descent and up ahead there was something blocking our path...oh good grief....it was a child's delight..a HUGE mud hole. Over the top of the mud hole was laced yellow barricade tape from one side to the other that was about 3 feet above the gooey, mucky, sticky, wet, mud. So we had to go under the tape which worked fine for me doing a duck walk until I lost my balance about half way thru and I went down on all fours. I managed to save my bib, for anyone wanting a photo opportunity. After crawling out of the mud bath I had a choice to either finish then, or go around again.

Something said do it again, adn it certainly wasn't my lungs speaking. As I started up the mountain again my lungs took over again and I walked most if not all the way up this time and even walked on some of the descent this time....I know, I know...what a wimp. While I'm walking up I'm spitting mud out of my mouth, not sure how it got in there, but it wasn't about to go down and there were no water stops on the course. I was also trying to get the face of my Garmin cleared so I could see it as well. NOTE: As of now it still appears to be working....we shall see...but yes a lesson learned....never take your trusty Garmin on an advertised mud run...especially where ZEST is one of the major sponsors....they wanted us dirty from head to toe for a reason...I'm sure there was a Candid Camera pointed at us as we publicly bathed after the run was over and it looked like at least 100 bottles of ZEST bath soap was put to the test and mostly one.

Anyway back to the run as I approached the mud the second time...I had pretty well decided that I was a two lapper and would call it quits. So with that in mind...I thought surely there is a way around the mud to quit...but no there were fences up and the crowd was cheering and heckling on either side so there was no choice but to work thru the mud a second time....this time a bit more carefully and I didn't fall....but someone behind me got a tad too close and caught my heel as I was exiting the mire and she went down face first...but came up laughing...and I still apologized to her.

We tore off the lower part of our bib, that part that I've seen used for gear drops in the past and somehow they came up with our times from that. I had to get someone to get the lady's attention who was guarding my bag as I was so muddy I didn't want to get her white blouse dirty by tapping on her shoulder. She turned around to me and said that it looked like I had a great deal of fun...I laughed with her and said more than I had imagined.

Now here comes my brother on his third loop and I'm scrambling to get my camera out of the double ziplock bags in my fanny pack, yes it stayed dry along with my phone. I did get a couple of pics of him at the finish line but wish I had seen him in the mud pit with the three girls who decided to start mud wrestling in front of him. He gets all the luck. I was headed towards him when another woman walked close by me and suddenly realized how muddy I was...and she jumped...oh please no hugs...it was good for another laugh.

Standing in the shower line was fun too, rubbing against others that were as muddy as we were, even touching a few bystanders that got too close....oh well....and then the cold....cold...cold...cold...shower, actually it was more like a drenching. I'm a former volunteer fire fighter and I never had as much fun as these guys were having. The lucky one that got the great show that I mentioned earlier was all grins and seemed to be enjoying the "work". Our robes from ZEST turned out to be nice and very appropriate. Another piece of the great SWAG that these Teva Mountain Games served up to the crazy participants.

To answer several questions from the earlier post...yes I do believe my Garmin survived....perhaps a testimonial for Garmin.....my shoes....well they went from white to black to white again...I'm sure there is mud still imbedded in them...and they were a former pair that caused my planter's faciitis so I've not been using them at all.

It was a fun run, it was a muddy run, it was a tough run (at least the uphill part), it was a trail run (of sorts), it was a good experience and I'm glad I participated. Next year....I think if I go back I would opt out to do the 10k Trail Run...a true timed event.

Saturday, June 02, 2007

Fun in the Mud - My First Trail Run

A muddy rat, that is what I think. Wow what a run. They did a man-made mud hole that was about 40 feet long then they strung yellow barricade tape over it about 3 feet high and said that we had to go thru the mud and stay under the barricade tape, what an experience. Even though it rained and sleeted earlier in the day, it was dry, sunny and almost hot by the time we raced. The course was supposed to be 5k, and was a 3 loop thing, howeve, they admitted that it wasn't exactly 5k....so I'm unsure of the results. Plus I'm not sure of the final numbers from my Garmin as it took a pretty good hit in the mud when I stumbled on the first run thru it. Oh I almost forgot, the two guys to my right are modelling the last of the SWAG that we got...the Zest Bathrobes for finishing and getting doused to get some of the mud off. We got ours just a bit later....I got to watch one of the females that finished give a wild show to one of the firemen that were soaking all of us down...she must have fallen face first and got her top soaked in mud...he was focusing attention there...and she pulled it down to let the water work from the inside out...and showed off a bit more than she wanted....or maybe she thought he was single...anyway it made for an interesting finish to the run and made it worth the time to wait on the cold water shower.

Here's my brother, the Aggie hero. He actually finished all three loops and was one of the cleanest runners to get thru the mud hole three times. He would have been cleaner but was caught from the rear by three women that decided to have a mud wrestling contest rather than finish the race and they hit him with quite a bit of mud. His time we think was around 35 minutes for the three loops.


We Found the Mud Run Course

Here is our start/finish line for the 5k Mud Run. It turns out the course is on a part of the lower ski slope and runs thru a tunnel beneath one of the ski lifts. At this point we aren't sure of the condition of the terrain in the tunnel. There was a 5k bike race on this same course this morning and then about an hour later it started to rain and sleet so we should truly have a full course of mud. If it hadn't rained the only deep mud that we should have experienced is pictured below.

That manmade bog hole is a part of the finish of each of our 3 laps and for some reason I want to believe that there will be alot more water added to it sometime this afternoon. Plus if it continues to rain, as it is predicted to do, the entire course will be alot of fun. The first quarter mile is all uphill, but then from there it appears to be downhile back to the finish. I'm considering taking my digital camera long in my fanny pack stored inside of 2 ziplock bags that I have in case I had needed to ice my leg before now. I so want some quick photos after the race...and maybe even during the race. I do have a disposable camera that I can snap photos along the race I suppose. I'm getting excited, but also apprehensive about losing a shoe in the mud hole.
Going to lay down and maybe take a nap for now.

Still No Mud - But Here Are Some Photos

Here I am at one of the entrance gates into the Teva Mountain Game areas in Vail. They have done a great job in setting things up and there are a number of booths, sort of an outdoor expo style thing. The SWAG continues to grow, yesterday on Friday, I got another T-shirt, water bottles, key chains, beach towel, even a pine tree seedling to take home and plant. It's been awesome so far.

This is my younger brother, Ben, at the Betty Ford Flower Garden in Vail. Some of the flowers are in bloom but so many of them are still maybe a month away from blooming and it will be more fabulous probably by the end of June or early July.

This is one of the female kayakers "practicing" for a rodeo like competition where they are in a timed event and have to perform a number of moves, some more difficult than others and worth more points. The water temperature was said to be around 40 degrees F. That is a bit too nipply for me. I don't even think I would want to put my leg in the creek to soak after a run, much less intentionally dunk myself as she was doing. Some of the other events this week include mountain biking, trail running, fly fishing, rock climbing, and even a photography competition.


Oh, and we did take a side trip on Thursday to the west side of the Rocky Mountain National Park and saw quite a few elk, and these two bulls were nice enough to pose for us...I would call this "I've Got Your Backside". We even saw several moose, something I had only seen in Wyoming in the past.




And then to close things out some pretty purple wild flowers again from the Betty Ford Flower Garden here in Vail.




Thursday, May 31, 2007

First Update from the Teva Mountain Games at Vail

We stayed overnight last night in Dillon, CO, just 30-45 minutes from Vail, but since we had left OKC a day early we didn't have a room in Vail until tonight. I wasn't able to run yesterday morning before leaving OKC due to a bad lightning storm that came thru around 5:00 AM.

Today my brother and I toured around the country-side and found some of the larger Colorado wildlife (elk and moose) up near Rocky Mountain National Park, on the west side.

Late this afternoon we found the check-in point for the Teva Mountain Games and got our bag of SWAG...and I do mean a very NICE bag of SWAG. We got a very good short-sleeved t-shirt with the TEVA and Mountain Games of Vail logos on it, TEVA running socks...again with the Mountain Games logo, a nice visor again with the logos, power bars, power drink, Zest Body Soap, since along with TEVA they are THE other major sponsor for this years games, and I mean a big honking bottle of body soap. And after what we learned today we will probably need it after the 5k Trail Mud Run on Saturday. They are making claims that if you don't get dirty enough during the run, that they have more mud to fix that issue. I can hardly wait.

Tonight we attended a "Flix and Pix" festival of sorts. They had a representative from the recent Telluride, CO "Mountainfilm in Telluride" festival here to showcase 5 or 6 brief films that pertain to some of the extreme events taking place here this week (kayaking, mountain biking, swimming, etc) and they also gave out awards for best photos submitted as part of the games that pertain to the various sports, each winner taking home $500 and the overall winner capturing $1,500. At this event I caught a Mountainfilm in Telluride t-shirt that was thrown out to the audience...so more SWAG.

I can hardly wait to see what tomorrow brings. I was going to post some pics tonight but my camera is in my brother's truck so they will have to wait until tomorrow. I'm planning on at least a 3 mile run in the morning before meeting my Dad and his wife here for breakfast at 9:30. I'm hoping that my brother will run with me.....I think he will. More later.

Tuesday, May 29, 2007

Weight, No I Meant Wait...Yes Weight

One of my cyber running buds, Michelle, wrote on her blog about a weight issue and in writing a post to her it made me realize that maybe it's time to admit that I'm struggling, not so much with the running, well ok yes there too, but more so with my weight issues.

On August 5, 2006 I tipped the Weight Watcher scales at a mighty 246 and I could feel all the extra weight. According to WW calculations I should be no more than 179, a whopping 67 pounds away. Bonnie and I started going to meetings again and journalling our food and along with that, watching portion sizes again. We had both joined WW back in April of 2002 and I lost down to 191 then, only to gain it all back and more.

At my surgery in 2005 my weight then was around 225 I think, and by the time I left the hospital I was down to 212 or so. But you can see I didn't keep it off. Being the intelligent person I can sometimes be, I knew I had to make some changes in my life...thus our walking back into WW in August of last year....well since that time, Bonnie has re-attained her Lifetime weight level with WW...again....and I'm still struggling.

Since the beginning of the year when I started to run seriously....almost 300 miles ago....I've managed to "maintain" my weight in a 211-219 range. However, I'm not journalling as consistently as I should, I'm also not watching portions as much as I should...more or less eyeballing things...all the time...instead of just some of the time...I do try to eat better foods...that is some of the reason I've not allowed myself to launch back over 220 again.

I've found myself using running as an excuse...needing to carb up for the HM that I ran in April and such...but I'm not officially training for anything now...and I need to be losing more of the pounds.....I'm hoping that admitting this issue to all of you and anyone else that stumbles onto my blog will help me to kickstart things once again and get back into that groove of losing 1-2 pounds per week.

I want to do it...I know I can do it...I so want to see what it feels like to be in that 170-175 range again and I don't think it is out of reach....

Here is a photo of what Bonnie and I looked like last summer about a month before we started the weight loss journey again....this was taken during our summer vacation...a day or two before I took the photo of her with Richard Thomas...

Bonnie is the one in the blue shirt and long pants...she didn't run with us...this was last Saturday....she's at her goal weight, minus a few pounds, thus a Lifetime member of WW again...oh and that's me standing next to her...looking like the Heinz Mustard bottle.

So you can see I've got a ways to go yet.....I so want to be at or near 179 by the time I run the HM in Durango, CO in October. I know I can do it....I know I can....and I want to see how my times improve by not having to carry that extra 30+ pounds down the road.....


Let this be a warning to those pounds...they are going to be melting away......there will be a new image to be seen in the months to come.....stay tuned.....

Sunday, May 27, 2007

Bonnie with "John Boy Walton"



Does anyone remember the TV show "The Walton" and Richard Thomas as John Boy Walton? We ran into Richard in Silverton, Colorado last summer and Bonnie, being the shy person she is, managed to ask him for a photo opportunity. He was glad to oblige, taking a minute out of his shopping with his wife.

We had seen him in a local restaurant and when he and wife got up to leave, they walked right by Bonnie as we were leaving as well. The area of the restaurant where they sat all yelled after them..."Good night John Boy".

Photobucket

Well I think I may have finally...finally got my profile photo issues cleared up by opening an account at Photobucket. Thanks to someone that suggested them, I can't remember who it was, so I apologize ahead of time. We shall see if the photo stays up for a while this time. I'm still not sure what the problem was before, but if this works...who cares.

It's been raining here all day and we are under a flash flood watch most all of today. I'm not sure that my running partner and I will get our mileage in tomorrow morning or not. We are hoping to do at least an hour...something close to 5 miles and if possible make the entire circuit around Lake Hefner, which will be a first for me, I think it is about 9 miles for a complete lap.

I've been icing my legs off and on today, espeically the left one and they feel better. They weren't used to the pounding from yesterday's 10k, but they are recovering.

Ice

Well yesterday I pushed my legs to a different level and I should have come home and iced them. I did ice my left leg for a while but I didn't listen to it and I should have iced a bit longer in different places. This morning the area above my ankle is talking to me, pleading for attention. I have no intention of running today so that is a relief of sorts it says, but the pleading is for more ice...so before church I'm sitting here with my lower calf on ice. The relief was quick, I could almost hear my leg sighing..."ahhhhhhhhhh" when the ice was applied. If we would only listen better, or as my wife sometimes will say....."if you only would listen twice as much to what I say...then you would hear 100% of what you need to hear"....or some close quote.

Depending on how my legs react to icing and rest today I have been asked to run with one of my Mon/Wed partners tomorrow on a new route, a flat route that will take us potentially around Lake Hefner, an 8 or 9 mile run. We would be back to our 1/1 interval, which I think would be a good recovery routine for me just now. I will see how I feel tonight, plus we need to watch the weather as it may turn nasty around here today and in to tonight as well.

Yesterday during the 10k, I found myself listening to my left brain and it was saying "I can't run at this pace....I can't finish this race"....then I would remember Galloway's words...."power" and "glide"....and I would find right brain working to overcome the negative vibes by saying...."I can...I can...I can" and convincing myself that is is much easier to say "I can" while running than it is to say "I can't" and it worked....I also began to use Galloway's words..."power and glide" together...helping me to get my legs in sync with my right brain in powering thru each run segment....gliding versus "striding" and it seemed to be helpful as well. Word games I know but....hey...whatever it takes...whatever it takes...to overcome the devil that is trying to push the body back to the couch....it AIN"T gonna happen.

Even though my legs ache today...I feel great, I'm happy, I know I can still improve, and I know that I will succeed, all it takes is a goal and a plan to reach that goal....then creating the image of attaining the goal.....my long term goal is completing a marathon....I can definitely see myself at and through the finish...my shorter term goal is a sub-30 minute 5k....and with more training...consistent training it will happen as well....and rather than saying it will happen soon....I'm telling myself it will happen when my body is ready....my body and mind are a team....working either together or against one another.....and for now they are working together....more than against each other....so success is in the future....

OMG....where did all that rambling come from? Sorry about that.

Saturday, May 26, 2007

My 10k New PR!!!!

I ran in the Andy Payne 10k this morning, it's actually called the Willie Nelso 10k, why I am not sure. Andy Payne apparently was a Native American that back in the '20s or '30s ran a "marathon" of sorts that started on the west coast and ended on the east coast of the country and he won the race, taking home $25,000 as prize money. Anyway he is a bit of a folklore hero here in Oklahoma.

Yes I set a new PR, 1:11:17, moving well past my previous 10k in April that was 1:17:53...by over 6 minutes...woohoo.

I ran with another club friend who felt like we could do a 4/1 interval and though I was a tired puppy when we crossed the finish line I was able to stay up with her. Only twice did we actually walk for 2 minutes and that was at my request to get a better recovery. I think the 4/1 interval will be doable for me long term I just need to get adjusted to the longer running time.

The splits look like:

Laps Time Pace HR Avg HR Max
Lap 1 10:58 10:58 135 147
Lap 2 10:51 10:51 150 159
Lap 3 11:01 11:01 153 161
Lap 4 11:41 11:41 153 162
Lap 5 11:25 11:25 156 163
Lap 6 12:00 12:00 154 165
Lap 7 3:50 12:03 156 170
Totals 1:11:17 11:22 151 170

On the final lap (Lap 7) I forgot to stop my Garmin on the finish line chip pad so there is about 30 seconds added to the time...but the total time reflects the chip time for the race.

I was able to recover very quickly, my HR was back to normal (under 70 bpm) within 10-15 minutes after finishing. I had a bit of left leg pain off and on, but nothing significant there today. Overall, I feel great. The 4/1 was a bit of a stretch for me and I need to spend some more training time at that interval to get more comfortable with it.

Friday, May 25, 2007

What's with my Profile Photo

I don't understand what is happening with my profile photo, sometimes it there sometimes it's not. Now it's gone again. Am I doing something wrong in how I put it up? I'm just enough of a geek to be clueless.

Anyway, here are the numbers that I promised from my Tuesday 5 mile run:

Laps Distance Time HR Avg HR Max
Lap 1 1 mile 12:08 141 165
Lap 2 1 mile 11:09 151 161
Lap 3 1 mile 13:28 150 165
Lap 4 1 mile 13:58 148 159
Lap 5 1 mile 12:38 149 161
Total 5 miles 1:03:26 148 165

Not the greatest of numbers, but I keep telling myself there were two significant hills that I'm not used to running on as well as a gain in elevation of almost 2500 feet. The other thing it tells me is to TAKE MY TIME when we run in Vail, CO on June 2.

Tues-Fri Recap

Not much to recap really. I did get to do a 5 mile run/walk on Tuesday. I don't have my watch info loaded anywhere yet so will have to do the details later. I did the run at a very different elevation than what I run here in OKC. I was in a place called Sharon Springs, KS, elevation approx. 3500 feet. OKC is about 1100, so about triple the elevation. I finished the run in 1:03:00, which is about 5 minutes slower than my best 5 mile training time in the OKC area. So I figured that it wasn't too bad considering the elevation differences. I also ran two hills on this run, neither were shart changes, but over maybe a mile to the max elevation going out and coming back.

On the return to my hotel I was chased by a rather interesting storm. I knew the storm was coming when I decided to run and I figured I had an hour to beat it and I just did by maybe 20 minutes. The clouds immediately overhead got that twirly tornadic counterclockwise motion to them but the system seemed confused, good for us, and never dropped a funnel. I did see this system develop though almost overhead and it was interesting to watch. Yes we had a shelter in the basement of the hotel that we could move immediately into if it became necessary. The town sirens went off three times, but we escaped unscathed.

And that my friends has been the extent of my running this week thus far. I do have a 10k race tomorrow and will be glad to get into that. Today is a bit of a funk for me that I will try to explain in a seperate post later today.

Monday, May 21, 2007

Teva Trail Run - Vail, CO 5k

What am I thinking? My brother mentioned that he is wanting to take a short vacation and go to Vail, CO over the first weekend in June and I offered to go with him if he would swing through OKC and pick me up. That way I could share the gas with him. He took me up on the offer. Then he got sick, but today he called and said he ran a 5k training run and feels alot better, so the trip is back on again. We leave on May 31 and we will be back in OKC on June 3.

The run should be interesting to say the least. I'm excited about it. The things we do to tease ourselves.

Monday Morning Run/Walk

It's 6:30 and I have gotten 4.65 miles in that felt good for the most part until the last quarter mile when I sucked in either a bug or some of the cottonwood fuzz from one of the trees around, either way it just about made me hurl in the middle of the street. Which ever it was it didn't leave a bad taste in my mouth...woohoo

Results:
Distance Time Avg HR Max HR
Lap 1: 1.00 mile 13:18 118 132
Lap 2: 1.00 mile 13:13 125 141
Lap 3: 1.00 mile 12:05 133 150
Lap 4: 1.00 mile 12:24 142 154
Lap 5: 0.65 mile 09:09 142 160
Total: 4.65 mile 1:00:01 131 160 Avg Pace: 12:54

Not bad on the splits, but I need to work on the speed...but still not bad for a run/walk effort the entire time. Mondays are our slow easy day though so I'm happy.

Sunday, May 20, 2007

Gusher Gallop 5k Photos

My wife is my biggest supporter...she's taken photos of me at just about every race, or at least attempted to. The camera gave her some problems at the first couple of races but she's so diligent and works hard to get pics. She got several good pics for the Gusher Gallop yesterday, then we didn't take our smaller camera to the Bricktown Blaze and as a result we didn't get any pics of her running there with me, what a heel I can be.


Yes I'm in the yellow "mustard" shirt again. Here I am with Bill Morris another member of the Edmond Running Club...we are discussing the weather, it was in the mid to high 50's at race time with a 5-10 mph wind from the south and there was rain in the area so the wind was a bit nippy at times.

For those that have been around "Boston" Bill Rodgers, they should know about his tousled hair, here I am at the start with my attempt to mimic his hair style for I well know I cannot mimic his racing abilities.

Coming to the finish line, I had played tag with the lady in the green shorts for the past 1 or 2 km's. I wanted to beat her, but the official time says we crossed the finish exactly together, 33:06. As I mentioned in my post yesterday this was a PR for me in a 5k, I shattered my previous best by almost 2 minutes....I hope that says I'm improving.

Leg report the day after the two 5k's: No pain from either leg, left leg gave me just a slight problem last night on the one hill we had to run in the Bricktown Blaze, but it went away and was not an issue at the finish line.

Saturday, May 19, 2007

2nd 5k of the Day is History

Bonnie and I ran in the Bricktown Blaze 5k this afternoon. It was warm, in the low 80's by race time I think. Anyway we finished at the same time 37:37, it was another PR for Bonnie...woohoo. She was getting very tired by the end though and did not believe she would beat the time of her previous 5k, but I believe she beat her time by almost a minute. Cheers to her. The finish line was really cool because it was inside the minor league baseball park that is in Oklahoma City. Some of the players actually were at the finish to greet us, even those of us finishing at the back of the pack, it made it special.

As for me and completing two 5k races in one day, I feel great. No new pains or aches from either race. I'm proud of my effort from this morning. I've cut almost 3 full minutes off my first 5k that I ran back on the first weekend of March. I would like to think with some serious training I can get my 5k race times under 30 minutes by the end of the year.

I will see what pics that Bonnie took this morning and see if I can get one or two posted either later tonight or tomorrow sometime.

One 5k Down - One to Go

I PR'ed the 5k this morning alternating between a 2/1 run/walk and a 1/1 run/walk cycle...just listening to what my body felt like it could do. The first two cycles were at a 2/1 pace, then I had a series of 1/1 cycles out to the half-way point. After the turn I snuck in a 2/1 then a 1/1 and one other 2/1, then a series of 1/1 cycles before finishing with a 2 minute run cycle to the finish line. Final time 33:06 that calculates to a 10:39 pace according to CoolRunning.com's calculator. My Garmin is still in the vehicle. Anyway, it was a good improvement over my last 5k PR of 34:55.

I'll post more later after Bonnie and I finish the second 5k and get home from the baseball game. Because we are running we are entered in a drawing to throw out the first two pitches of the game...that would be cool to do as well. I'll post some race pics then too.

Friday, May 18, 2007

Two Days of Rest

I know that I have just gotten back to running this week, but I took off yesterday and today in preparation for the two 5k's that I will run tomorrow. The first is at 8 "AM", and the second is at 5:30 "PM"....not in the morning. I'm pumped for them both and doubly excited about the second as Bonnie will be running with me. I'm really proud of her that she's making an effort to run with me at times and especially proud and grateful for all her support in the other races that I've participated in...she's always been there with verbal support and physical things too (water, gatorade, energy food) and lots of love too. I don't think I could stick with this if I didn't have her support.


I'm not sure if I've posted any photos of her so I will do just that today...she's great and I love her dearly (though she hates that word...dear...thinks it refers to little "blue-haired" older women). She's definitely a keeper.
My daughter took this photo and we aren't sure just what she did with the camera setting...it was after the OKC HM, but it looks like we were cut and pasted into the scene....my legs will tell you that we were indeed there. Bonnie will laugh at this photo too as I've just run my hand through my hair and she giggles when I do that at how it often looks afterward....well I happen to find out before the race that Boston Billy Rodgers has a habit of doing the same thing with his hair....not that we are of the same race caliber...but at least I can say that I raced with him in my first Half Marathon...woohoo.

Wednesday, May 16, 2007

Wednesday Good Run But Tired

I was out of bed just before 4 am this morning and we were running by 4:45. We again did a bit of a slow pace, but that is ok with me at least until I get some base rebuilt. We did 4.21 miles at an 14:14/mile pace. I'll be running alone Friday morning so will see how that goes. I'm hoping to hit closer to 5 miles in 60 minutes or preferably less. After running this morning though I have been out of it all day, I ate a grilled chicken chef salad at lunch, but have been on the verge of closing my eyes and sleeping all day. I finally did just that when I got home and napped for about 45 minutes before our church group meeting tonight. The doorbell apparently even rang and I didn't hear it! I'm more awake now in time to go to bed, my eyes are still a bit scratchy, so I'm wondering if I found an allergy this morning, maybe the cottonwoods.

Thanks to all about the comments on my new photo, it's one from the HM that Bonnie took, actually my daughter took it.

Oh OH some good news about the run this morning was that at that pace I kept my heart rate to an average of 129...and a max of 149...new lows for me. I know it will be higher on Friday but maybe I'm finally building a bit of endurance and will see it slowing a bit for me as I get more accustomed to running.

Tuesday, May 15, 2007

Tuesday Afternoon

I decided last night to not get up and run this morning, thinking that I would run this afternoon when it was warmer to see how I would do in the heat, since Bonnie and I will be running on Saturday in a 5k at 5:30. I forgot though that a cold front was rolling through today and it's cooler now that it was early this morning I think. I still ran though, did 3.0 miles of run/walk at an 11:55 pace. I was really surprised at the pace because my body seemed to feel like I was doing more like a 13:30 or so pace. Still no major aches or pains anywhere.

It is such a pain in the backside to get old. I have this great Garmin 305 watch, but I'm so hard of hearing that I can't hear it beep at me to switch from run to walk and vice versa. I have to keep a pretty diligent watch on the time to know when to switch. I'm thinking of investing $30 in a Timex Ironman that I can remove the band and pin to my shirt on my shoulder so that "maybe" I can here it beep from there. Then too I can get away from having to set the Garmin to interval training and I can go back to letting the autolap feature track my individual miles, which I would prefer too.

Oh and I had great fun this afternoon trying hard not to suck cottonwood "cotton" down my throat as I was running. I wonder where those things go in the early morning, I don't remember seeing or feeling them yesterday. One of life's many mysteries.

Teacherwoman - it was good to hear from you and good to know you've been celebrating graduation just a tad. Congratulations!!!

J-Mom are you switching to decaf for real? I can't do that stuff, would rather quit totally than have to switch that way.

Monday, May 14, 2007

Here are Two Reasons that Papa Bear Runs

Jordin almost 18 months old and younger brother Dylan almost 4 months old.
(these are proofs if they appear grainy)

Easy Monday

Well, finally I got back on the streets. I did an easy 4.37 miles at a 13:37 pace. My leg was just a little tight until the second mile then it was fine after that. Definitely no severe pain like I experienced last Tuesday. I intend to keep going slow this week to work back into things and still avoid any hill work for the rest of this week.
I have a 5k coming up Saturday morning and then Bonnie and I are doing another 5k late Saturday afternoon that will finish up by running in the OKC Bricktown Ballpark, so we get into the baseball game for free.

Sunday, May 13, 2007

One More Day

It's now less than 24 hours till I can tie my shoes back on again...woohoo. My leg has responded to the meds, and it feels good. I have promised myself to stay away from the hills for a while as I build back up to speed. I'm also promising myself to find a track to get in some initial interval runs to work on speed...again not right off the bat but within a few weeks.

Thursday, May 10, 2007

Recuperating Update

I feel like I'm being lazy, but I understand that things have to heal too. My leg feels better today than it has all week. I guess the meds are starting to work. No! I won't push things until Monday. From how things feel today it would seem that the problem was some type of soft tissue thing. I've been icing it still off and on for 10-15 minutes at a time.

My wife got to do a run/walk around our neighborhood and I had to sit and watch her go and then see her back all glistening (as women do with sweat) when she returned. She looks great and I'm glad that she's working her way into becoming somewhat of a runner. I wouldn't be surprised that she goes by me in time because she is actually in better overall health than I am. At least she hasn't had any bypass surgeries.

Monday seems so far away, but I keep telling myself to be patient and things will be better and I will be much happier.

Wednesday, May 09, 2007

Results from the Doctor

Well, initial x-rays say that I don't have a stress fracture...good...but I've been put on anti-inflammatories for 5 days so no running until at least Monday. If the pain hasn't subsided or gone away by Monday then they want to schedule an MRI....sigh....

So I'll be good and not even take my running shoes with me for my overnight trip tomorrow and I will continue to ice it and find other things to do. Walking doesn't hurt so I've got that to fall back on....but I don't like being laid up already.....

Thanks for everyone's ideas, suggestions, and comments.

Tuesday, May 08, 2007

WooHoo!!!!! I Can Do Tables

Thanks TeacherWoman!!!!

With your help I have put some basic tables into my blog and I personally think they look sharp. They won't help me run faster, or will they? I've been sitting here with my left leg on a chair icing the area of pain that I've been experiencing, so maybe this computer time will actually help me run better...soon.

Another Rainy Morning in Oklahoma

Sounds like a song...opps it already was a song in Georgia I think. I did get in an easy 3 mile run in our neighborhood just about dark last night. Bonnie ran with me for the first two miles. My leg was sore but tolerable. Afterwards I did ice it for 10 minutes then off for a couple for up to an hour and it does feel a bit better this morning. I'm at least walking without a limp today. During the run last night it was hurting but it wasn't enough to make me want to stop. Thanks to everyone for their suggestions and thoughts.

I have an early meeting this morning so no running early regardless of the rain. Maybe later this evening again.

Monday, May 07, 2007

Rain-out Morning

Well it was a rather stormy night in Oklahoma. This morning the lightning was still popping with too much frequency to make running safe so I opted to sleep in for a bit.

This weekend was great. Bonnie and I spent time with our grandkids down in Dallas as they were there to visit another set of grandparents for two weeks. We did get in a short 2 mile run yesterday morning. We were chased briefly by a rather large dog. He seemed to be alot of bark until he dashed at Bonnie and got close enough to touch her with his nose, fortunately his teeth were not bared at the time. A good samaritan drove up behind us and attempted to put his truck between the dog and us and at that point the dog returned home. Close call none the less. Makes me think about pepper spray at least when we are in neighborhoods that we don't know.

I still have an elusive pain in my left leg, midway between knee and ankle (front side), very localized and doesn't feel like shin splints at all. Advil helps and it seems to dissipate when I either walk or run for a bit on it. Is it possible to have a stress fracture of one of the two bones in that area from running? I have not hit my leg on anything. Frustrated.

Thursday, May 03, 2007

Easy Week

I'm getting back into things easy this week. Still no pain to speak of, except for a concentrated area about mid left calf on the front. It aches when I get up from sitting but goes away soon after I start to walk or run. Weird pain. Ice helped it last night before bed too.

Thus far this week I did 4.34 miles on Wednesday and 3.49 miles today. Will try for 5 miles tomorrow morning before heading to Dallas to visit and play with our two grandkids over the weekend. I might sneak in a 5k while in the Dallas area on Saturday.

Tuesday, May 01, 2007

OKC Memorial Half Marathon Photos and Comments



My wife and daughter did all the photo work for this run and they did a great job I think:







This is me with my lovely daughter Lindsey, she ran about a mile with me during the race.




In between 2 and 3 miles and not feeling any pain as yet. There are two running club parters here with me, the lady to my right and the guy with the dew rag over my left shoulder. They are great running partners and did a wonderful job of slowing me down at the start. Bonnie says I could do a mustard commercial in that shirt. I thought it was a lovely shade of blue, was I disappointed.





RB and I are between miles 8 and 9 here I believe. Our other partner is somewhere behind us, but Bonnie waits on him to come along also. RB sets a great pace for me that will make sure I get to the finish with her.




Here comes CS, he had some problems early on but he's still a finisher. He's one of those long time marathoners that is so in tune with his body and listens well so that injury just isn't in the picture. I need to learn something here.






Bonnie ever the supporter making sure that CS stayed hydrated and that while he may have been slightly behind us, he was not forgotten. She makes a great cheerleader, not just for the three of us, but for anyone that is going by.


Between miles 11 and 12 and RB is having just waaaay to much fun. By now my legs are starting to feel a bit like rubber. She pushes me onward, at this point we can see our last major hill. She's actually waving to the camera, as Bonnie was yelling her name and she didn't recognize her right away and was wondering who it was that knew her.


The three tired muskateers. CS on the left, RB in the center and yours truly very proud to have my first half marathon behind me. The medals that we received were very nice and were of an image of the "Survivor Tree" an icon of the 1995 Bombing, the lone tree in the blast area that survived.





Last but not least, me with my honey and bestest supporter, Bonnie.




April Mileage Oddity

Wow!!! I started April off doing 13.1 miles and I ended April by doing 13.1 miles. Is that too weird or what? All I need to do now is marry those two events into a single event in December in Dallas. The 87.5 total miles for the month was also a new monthly high for me as well.

Edmond Running Club Meeting

We held our April meeting last night and had election for officers and board members. Yours truly was elected as a board member-at-large. No it has nothing to do with size. We have a very active running club and they were looking for some "new blood" on the board so I decided to volunteer.
The meeting should have taken place last Monday but it was postponed to allow for those who would run in the OKC Memorial Marathon events the opportunity to "tell their stories". It was a fun meeting as everyone had a story, even those that didn't run.