as i walked into the office from the parking lot, i had two short conversations about fitness. these conversations were not initiated by me. my guess is folks are impressed by my continued progress with my training. i used to get a few questions now and then but now it comes up with most everyone i talk to. that must mean i am helping others think about their personal goals. how cool is that?
yesterday i did the beer run with ben and neela. afterwards their wives and kids came with dinner and it was a fun evening. maybe my boo will join us next week and we can have dinner there too. i consider this a fun run but it counts for another 4 miles for the week. plus we run it as fast as they can go.
today's run was good training. it was 8 miles but i was relaxed and focused on running with good form and breathing well. i got up at 5:00 am tired but determined to have enough time to run at a pace slower than we ran yesterday. i definitely get the runner's high these days. i'm looking forward to the marathon and at this point i feel i will finish even if i am crawling across the finish line. (smile)
run:
duration: 1:34:43
distance: 8.56 mi (goal 8 miles)
pace: 11:04 min/mi
calories: 1281
garmin link: http://connect.garmin.com/activity/227404338
weight: 178 lbs
days to go until race day: 44
total miles for the week: 29.5
Thursday, September 27, 2012
Tuesday, September 25, 2012
training day number sixty-three
cold. i ran this morning and it was cold. i was excited to run but not as prepared for the cold as i should have been. i saw another runner with gloves. do i need gloves? eh
one thing for sure it looks like the cold made me run faster. i had a great time for a training run. i also got a late start because it was cold and darker and who want to get up with both? so i did not start my 7 mile run until 7:00 am. i then thought i would be done by 8:00 but that was a mistake on my part. so i got to work a bit late. i will try a run in long pants but i do not think i will like it.
otherwise, today's run was great. no pain. lots of gain. one step at at time. oops one more complaint. (smile) too much traffic so i got to do it earlier. i do not trust drivers in the morning. they have too much on their minds and think they can drive while doing other things. so i need long pants and running lights. (smile)
run:
duration: 1:11:34
distance: 7.06 mi (goal 7 miles)
pace: 10:08 min/mi
calories: 1059
garmin link: http://connect.garmin.com/activity/226778858
weight: 178 lbs
days to go until race day: 46
one thing for sure it looks like the cold made me run faster. i had a great time for a training run. i also got a late start because it was cold and darker and who want to get up with both? so i did not start my 7 mile run until 7:00 am. i then thought i would be done by 8:00 but that was a mistake on my part. so i got to work a bit late. i will try a run in long pants but i do not think i will like it.
otherwise, today's run was great. no pain. lots of gain. one step at at time. oops one more complaint. (smile) too much traffic so i got to do it earlier. i do not trust drivers in the morning. they have too much on their minds and think they can drive while doing other things. so i need long pants and running lights. (smile)
run:
duration: 1:11:34
distance: 7.06 mi (goal 7 miles)
pace: 10:08 min/mi
calories: 1059
garmin link: http://connect.garmin.com/activity/226778858
weight: 178 lbs
days to go until race day: 46
Monday, September 24, 2012
training day number sixty-two
this post is late. it is for yesterday but i could not carve out a moment to do the update. it was a busy day and when i had a chance to take a nap, i did because naps rule.
for sunday's long run, i took a new route that was great. it included some of the usual roads but a whole new approach of running out to a point and then back on those same streets to reach my goal. so once i got back to the house, i was done. i saw some areas of the duke campus i had never seen before by car. since i was out with the sunrise, it was a nice warm sunlight over the duke hospital/va hospital area that i have avoided since my pop died there. that made it a nice milestone too.
this was a 9 mile run and i started slow to conserve energy. i planned to do this entire run without a pit stop to drink or eat. that plan worked and even once i was done, i did not eat or drink until i got a bath. to celebrate i had a special treat of a delicious sweet watermelon already cut up (by my boo) waiting for me. that was great and yumscule. then we had a country breakfast of sausage, eggs and a biscuit. since it was still a cool morning, i climbed back into the warm bed. what a sunday, eh?
by 1:30 pm, we had completed some errands shopping and i was back in bed. i had work meetings that afternoon so i was concerned how that would go. it all worked out OK so we got to go out for a delicious burger and fries at bull mcabe's for dinner.
run:
duration: 1:50:30
distance: 9.94 mi (goal 9 miles)
pace: 11:07 min/mi
calories: 1448
garmin link: http://connect.garmin.com/activity/226522776
weight: 178 lbs
days to go until race day: 47
for sunday's long run, i took a new route that was great. it included some of the usual roads but a whole new approach of running out to a point and then back on those same streets to reach my goal. so once i got back to the house, i was done. i saw some areas of the duke campus i had never seen before by car. since i was out with the sunrise, it was a nice warm sunlight over the duke hospital/va hospital area that i have avoided since my pop died there. that made it a nice milestone too.
this was a 9 mile run and i started slow to conserve energy. i planned to do this entire run without a pit stop to drink or eat. that plan worked and even once i was done, i did not eat or drink until i got a bath. to celebrate i had a special treat of a delicious sweet watermelon already cut up (by my boo) waiting for me. that was great and yumscule. then we had a country breakfast of sausage, eggs and a biscuit. since it was still a cool morning, i climbed back into the warm bed. what a sunday, eh?
by 1:30 pm, we had completed some errands shopping and i was back in bed. i had work meetings that afternoon so i was concerned how that would go. it all worked out OK so we got to go out for a delicious burger and fries at bull mcabe's for dinner.
run:
duration: 1:50:30
distance: 9.94 mi (goal 9 miles)
pace: 11:07 min/mi
calories: 1448
garmin link: http://connect.garmin.com/activity/226522776
weight: 178 lbs
days to go until race day: 47
Thursday, September 20, 2012
training day number sixty-one
i really put in some miles his week. i debated on doing today's run in the evening since i ran yesterday evening. but i got up this morning and hit the streets. so it's great that i am done for the week and can celebrate the week's accomplishments while resting up for my sunday run.
yesterday's beer run was 4 miles and the pace was easy for me even though it is faster than my training runs. it is good practice to run with a bunch of people running different paces. it simulates race day; well sort of.
i am starting to get a bit of anxiety. i need to counterbalance that with some yoga and meditation. at least i booked the accommodations many weeks ago because i would not want to deal with that now.
on my entire run today i had good breathing form. this helps to keep muscles from tiring out. however, all of the routes i run have challenges in the road, sidewalk or path. this slows me down as i have to focus on hitting the ground safely to not cause injury. where the path is smooth, i can get in "the zone" and move forward with a balanced cadence of breath and body. that is amazing for this old man. but the best part is i am still enjoying it.
run:
duration: 1:25:08
distance: 8.4 mi (goal 8 miles)
pace: 10:35 min/mi
calories: 1208
garmin link: http://connect.garmin.com/activity/224905902
weight: 177 lbs
days to go until race day: 51
total miles for the week: 36.79 (wow)
yesterday's beer run was 4 miles and the pace was easy for me even though it is faster than my training runs. it is good practice to run with a bunch of people running different paces. it simulates race day; well sort of.
i am starting to get a bit of anxiety. i need to counterbalance that with some yoga and meditation. at least i booked the accommodations many weeks ago because i would not want to deal with that now.
on my entire run today i had good breathing form. this helps to keep muscles from tiring out. however, all of the routes i run have challenges in the road, sidewalk or path. this slows me down as i have to focus on hitting the ground safely to not cause injury. where the path is smooth, i can get in "the zone" and move forward with a balanced cadence of breath and body. that is amazing for this old man. but the best part is i am still enjoying it.
run:
duration: 1:25:08
distance: 8.4 mi (goal 8 miles)
pace: 10:35 min/mi
calories: 1208
garmin link: http://connect.garmin.com/activity/224905902
weight: 177 lbs
days to go until race day: 51
total miles for the week: 36.79 (wow)
Monday, September 17, 2012
training day number sixty
wow 60 runs ya'll. i feel good. like i knew that i would now. so good. so good. i got 60 runs. whoa.
i had to go to work early today; 2:30 am so since i had time in the evening i did my tuesday morning run today. hopefully i can get some sleep tonight.
i took an adventure run without much on a route plan but i made it through some crazy spots of no sidewalk. some bus drivers tried to kill me but i made it through. good deal two as i get to see another day.
congratulations ya'll. thank you for the support.
run forest run
run:
duration: 1:33:01
distance: 8.32 mi (goal 7 miles)
pace: 11:11 min/mi
calories: 1236
garmin link: http://connect.garmin.com/activity/224038878
weight: 182 lbs
days to go until race day: 54
i had to go to work early today; 2:30 am so since i had time in the evening i did my tuesday morning run today. hopefully i can get some sleep tonight.
i took an adventure run without much on a route plan but i made it through some crazy spots of no sidewalk. some bus drivers tried to kill me but i made it through. good deal two as i get to see another day.
congratulations ya'll. thank you for the support.
run forest run
run:
duration: 1:33:01
distance: 8.32 mi (goal 7 miles)
pace: 11:11 min/mi
calories: 1236
garmin link: http://connect.garmin.com/activity/224038878
weight: 182 lbs
days to go until race day: 54
Sunday, September 16, 2012
training day number fifty-nine
it's the sweet sixteen club. i ran 16 miles yesterday and i feel fine. this posting is a day delayed because after the run i was tired and took a long lay down rest until company came over for dinner.
the lessons learned from the training yesterday are many. the main one is to give myself time to get there. it was a 3 hour run and to get there takes patience. then there are some other things that i need to remember heading out on a long run. i took water with me after 8 miles and that helped.
i did pit stops to refuel and drink at 8 miles, 10 miles, 12 miles, 14 miles and at then at 16 miles. After I finished the run, i stretched many times on the walk home. i think i should have drunk more water. i did a last minute change to run on saturday instead of sunday due to work. this put running during more of the day's traffic. this made it harder to cross streets and dealing with the non-runners out there is not fun but some folks are nice and give you the right of way.
i guess the goal continues on and i must rest up and keep training for the next long run in two weeks.
run:
duration: 3:01:33
distance: 16.06 mi (goal 16 miles)
pace: 11:18 min/mi
calories: 2356
garmin link: http://connect.garmin.com/activity/223573427
weight: 178 lbs
days to go until race day: 55
the lessons learned from the training yesterday are many. the main one is to give myself time to get there. it was a 3 hour run and to get there takes patience. then there are some other things that i need to remember heading out on a long run. i took water with me after 8 miles and that helped.
i did pit stops to refuel and drink at 8 miles, 10 miles, 12 miles, 14 miles and at then at 16 miles. After I finished the run, i stretched many times on the walk home. i think i should have drunk more water. i did a last minute change to run on saturday instead of sunday due to work. this put running during more of the day's traffic. this made it harder to cross streets and dealing with the non-runners out there is not fun but some folks are nice and give you the right of way.
i guess the goal continues on and i must rest up and keep training for the next long run in two weeks.
run:
duration: 3:01:33
distance: 16.06 mi (goal 16 miles)
pace: 11:18 min/mi
calories: 2356
garmin link: http://connect.garmin.com/activity/223573427
weight: 178 lbs
days to go until race day: 55
Thursday, September 13, 2012
training day number fifty-eight
running is in my blood these days. i run therefore i am. all that. :)
i had some yogurt and a granola bar before i ran today. i had more energy but i had gas too. one i liked. it was interesting that i had my goal wrong at 7 miles where it was actually eight. so i got up a little earlier to geting the extra mile. that worked out too. it was a good run. i remembered to tape my nipples and no chafing to report. i remembered to stay in the moment most of the time. there were lots of folks out this morning and most of them said good morning.
on yesterday, ben asked me to go on the fullsteam run. it is a run from the brewery and you have a beer at the finish. i had done it before a few times. he is just starting to run. so i was like tom ripley giving somebody tips on running. he just stopped by my desk said he feels sore but he is going to keep running. since this was a run, i get to count 3 more miles in my week total.
running is cool.
run:
duration: 1:32:15
distance: 8.57 mi (goal 8 miles)
pace: 10:46 min/mi
calories: 1294
garmin link: http://connect.garmin.com/activity/222185179
weight: 179 lbs
days to go until race day: 58
total miles for the week: 28.5
i had some yogurt and a granola bar before i ran today. i had more energy but i had gas too. one i liked. it was interesting that i had my goal wrong at 7 miles where it was actually eight. so i got up a little earlier to geting the extra mile. that worked out too. it was a good run. i remembered to tape my nipples and no chafing to report. i remembered to stay in the moment most of the time. there were lots of folks out this morning and most of them said good morning.
on yesterday, ben asked me to go on the fullsteam run. it is a run from the brewery and you have a beer at the finish. i had done it before a few times. he is just starting to run. so i was like tom ripley giving somebody tips on running. he just stopped by my desk said he feels sore but he is going to keep running. since this was a run, i get to count 3 more miles in my week total.
running is cool.
run:
duration: 1:32:15
distance: 8.57 mi (goal 8 miles)
pace: 10:46 min/mi
calories: 1294
garmin link: http://connect.garmin.com/activity/222185179
weight: 179 lbs
days to go until race day: 58
total miles for the week: 28.5
Tuesday, September 11, 2012
training day number fifty-seven
it was a cool morning of 55 degrees so i wore long sleeves and shorts. i can feel the difference as i don't think i ever got hot or very warm; i barely sweated. i just bought some running shorts and shirts. i think i will have to some long pants too to stay warm; maybe a jacket. that is amazing in contrast to just last week.
i was told this morning that my run will be a piece of cake. guess what, it was. (smile) it still takes effort especially to get started so early in the morning with no breakfast but once i have done a mile or two, i'm am in my running zone. the only disturbance is traffic. i need to consider getting up earlier to beat the influx of cars on the road. i'll figure something out.
i am starting to get complements and well wishes for this effort. that part is cool but i am trying to stay focused and take it just one day at at time. i am excited but i just keep it to myself for now.
run:
duration: 1:18:27
distance: 7.29 mi (goal 7 miles)
pace: 10:46 min/mi
calories: 1088
garmin link: http://connect.garmin.com/activity/221574410
weight: 176 lbs
days to go until race day: 60
i was told this morning that my run will be a piece of cake. guess what, it was. (smile) it still takes effort especially to get started so early in the morning with no breakfast but once i have done a mile or two, i'm am in my running zone. the only disturbance is traffic. i need to consider getting up earlier to beat the influx of cars on the road. i'll figure something out.
i am starting to get complements and well wishes for this effort. that part is cool but i am trying to stay focused and take it just one day at at time. i am excited but i just keep it to myself for now.
run:
duration: 1:18:27
distance: 7.29 mi (goal 7 miles)
pace: 10:46 min/mi
calories: 1088
garmin link: http://connect.garmin.com/activity/221574410
weight: 176 lbs
days to go until race day: 60
Sunday, September 9, 2012
training day number fifty-six
wow another run that was fun and exciting. i was thinking about doing a different route for today's run on friday but i could not decide. it should be an easy task with the garmin tool for planning routes. i like the tool but i just love my old route more for lots of reasons. on my route i run in a state of peace with the changing landscape and it is amazing that it is on the beautiful duke campus and historic downtown durham.
today's goal was just 9 miles. so with my first pit stop at 8 miles i did not want a pit then run one more mile. so here is the exciting part, i chose to pit in motion to see how it worked out. when i hit 8 miles and needing a pit, i took out a gu and slowly eased it in as i kept a good pace. i did ok and it worked. this is a good freedom lesson.
gu in motion worked so well that i wanted to keep running after making the goal mark. i had to talk myself into heading home and not over do it. it was a good thing since i had cut my toe running. i only learned it though after i walked for about 45 minutes after my run.
the weather was so pleasant that i took a walk around the perimeter of downtown. it is a really nice walk and i should share the route for others to enjoy. there are lots of hills to conquer and the view is such a treat. but all this time i am walking, i have a bloody toe. i felt some small pain but just kept on walking. once home, i saw the blood. it had to be a toenail scratch so i cleaned it up and cut those nails. i had heard even a little bit can do damage. lesson learned.
my boo at home was sick in bed and needed to see a doc. it took some convincing but we finally went to urgent care. that took a couple of hours and he is resting on antibiotics. fingers crossed for a quick recovery.
run:
duration: 1:45:40
distance: 9.64 mi (goal 9 miles)
pace: 10:58 min/mi
calories: 1422
garmin link: http://connect.garmin.com/activity/221199480
weight: 178 lbs
days to go until race day: 62
today's goal was just 9 miles. so with my first pit stop at 8 miles i did not want a pit then run one more mile. so here is the exciting part, i chose to pit in motion to see how it worked out. when i hit 8 miles and needing a pit, i took out a gu and slowly eased it in as i kept a good pace. i did ok and it worked. this is a good freedom lesson.
gu in motion worked so well that i wanted to keep running after making the goal mark. i had to talk myself into heading home and not over do it. it was a good thing since i had cut my toe running. i only learned it though after i walked for about 45 minutes after my run.
the weather was so pleasant that i took a walk around the perimeter of downtown. it is a really nice walk and i should share the route for others to enjoy. there are lots of hills to conquer and the view is such a treat. but all this time i am walking, i have a bloody toe. i felt some small pain but just kept on walking. once home, i saw the blood. it had to be a toenail scratch so i cleaned it up and cut those nails. i had heard even a little bit can do damage. lesson learned.
my boo at home was sick in bed and needed to see a doc. it took some convincing but we finally went to urgent care. that took a couple of hours and he is resting on antibiotics. fingers crossed for a quick recovery.
run:
duration: 1:45:40
distance: 9.64 mi (goal 9 miles)
pace: 10:58 min/mi
calories: 1422
garmin link: http://connect.garmin.com/activity/221199480
weight: 178 lbs
days to go until race day: 62
Thursday, September 6, 2012
training day number fifty-five
another week of running done. it was an amazing week with a 14 mile run and two 7 milers. the best part was that through all of that, i still worked out and had very little pain. that is good stuff.
i did have a very close call today. at an intersection a car pulled to the stop sign and stopped. the driver started wiping the windshield with his arm outside of the driver window. i was sure he saw me but he pulled off and almost hit me as i yelled out. i stopped, backed up and ran behind his car. he yelled out "sorry man" but i just waved him off. this was at mile 6 when i am way in the zone of "no fear" but i did watch out for cars more carefully until i was done. (maybe i shouldn't run in the road?)
we have new neighbors and i ran into one of them on the home stretch. she was so excited to see me it gave me a boost as i finished the last mile. this was after i was feeling lonely for the first time in all of these training runs. i usually run into other runners but today after 3 or 4 miles i had not crossed paths. then boom as the sun started to rise i ran into two of the regulars doing their training, singing "you are not alone." (ok, they weren't singing)
i get a cool break on sunday's long run; only 9 miles and then a nice long nap. maybe it will rain too
run: (today's stats are skewed. the distance is accurate as i ran the same as tuesday. my run was faster today though. i did not start my timer until after 1.95 miles)
duration: 1:19:39 approx
distance: 7.19 mi (goal 7 miles) accurate
pace: 10:26 min/mi approx
calories: 1079 approx
garmin link: http://connect.garmin.com/activity/219467658
weight: 178 lbs
days to go until race day: 65 (not long to go)
week total distance: 28.45 miles (go head)
i did have a very close call today. at an intersection a car pulled to the stop sign and stopped. the driver started wiping the windshield with his arm outside of the driver window. i was sure he saw me but he pulled off and almost hit me as i yelled out. i stopped, backed up and ran behind his car. he yelled out "sorry man" but i just waved him off. this was at mile 6 when i am way in the zone of "no fear" but i did watch out for cars more carefully until i was done. (maybe i shouldn't run in the road?)
we have new neighbors and i ran into one of them on the home stretch. she was so excited to see me it gave me a boost as i finished the last mile. this was after i was feeling lonely for the first time in all of these training runs. i usually run into other runners but today after 3 or 4 miles i had not crossed paths. then boom as the sun started to rise i ran into two of the regulars doing their training, singing "you are not alone." (ok, they weren't singing)
i get a cool break on sunday's long run; only 9 miles and then a nice long nap. maybe it will rain too
run: (today's stats are skewed. the distance is accurate as i ran the same as tuesday. my run was faster today though. i did not start my timer until after 1.95 miles)
duration: 1:19:39 approx
distance: 7.19 mi (goal 7 miles) accurate
pace: 10:26 min/mi approx
calories: 1079 approx
garmin link: http://connect.garmin.com/activity/219467658
weight: 178 lbs
days to go until race day: 65 (not long to go)
week total distance: 28.45 miles (go head)
Tuesday, September 4, 2012
training day number fifty-four
today's run was good but when it was time to get up at 5:00 am, i was less enthused. i was bummed out when i went to bed. i did not sleep well. but once i was on the trail, i was feeling better and kicking off miles like the old man i am. (smile)
something new today was a mild back pain for the entire run. it would come and go and felt like gas but as i type this, it still gets smart if i don't sit up straight. it could be my chair at home as i slouched most of yesterday in front of my laptop. i don't recommend doing the slouch as it leads to being bummed out. (smile)
i have lost a lot of weight as folks at work tell me. however, i feel fine and still think i have a fat ass. it is too fat still to run 26.2 miles, so i'll keep training.
training takes a good amount of time. i finished my run at 7:30 am and got to work by 8:30 am. then i was training in the gym at 11:30 am for 45 minutes. it is a big time commitment. the thing is, i enjoy running so it's good and i'm definitely challenged.
run:
duration: 1:19:39
distance: 7.19 mi (goal 7 miles)
pace: 11:04 min/mi
calories: 1079
garmin link: http://connect.garmin.com/activity/218892062
weight: 178 lbs
days to go until race day: 67 (getting close baby)
something new today was a mild back pain for the entire run. it would come and go and felt like gas but as i type this, it still gets smart if i don't sit up straight. it could be my chair at home as i slouched most of yesterday in front of my laptop. i don't recommend doing the slouch as it leads to being bummed out. (smile)
i have lost a lot of weight as folks at work tell me. however, i feel fine and still think i have a fat ass. it is too fat still to run 26.2 miles, so i'll keep training.
training takes a good amount of time. i finished my run at 7:30 am and got to work by 8:30 am. then i was training in the gym at 11:30 am for 45 minutes. it is a big time commitment. the thing is, i enjoy running so it's good and i'm definitely challenged.
run:
duration: 1:19:39
distance: 7.19 mi (goal 7 miles)
pace: 11:04 min/mi
calories: 1079
garmin link: http://connect.garmin.com/activity/218892062
weight: 178 lbs
days to go until race day: 67 (getting close baby)
Sunday, September 2, 2012
training day number fifty-three
today's long run was another milestone. the last run of the summer as it is labor day weekend. there is only serious training going forward, right?
it was a hard run for me after the 8th mile. i tried gu (a liquid energy packet) for the first time. it is not as bad as i thought and it gave me good recovery. i don't know exactly why but with a pit stop at the house, it is a bit hard to head back out after being home. i needed another pit at mile 12 but i was away from home. so at mile 13 i hit the wall and had no more energy. i stopped and walked home had some water and gu and then ran the last mile. not my best form but i now know i need to plan my pits and refuels ahead of hitting the wall.
otherwise i ran well and hit the hills with a good stride. i took my time and ran at a moderate pace. it was a fun run and i got to wear new gear. i shopped for new running clothes yesterday. so i will break them in over the next two months before the race. i now have enough to wear fresh clean shorts for each run. i was wearing my shorts three times before a washing. this could have been the source of my infection.
i'm glad today's run is done and looking forward to planning next week's trek.
run:
duration: 2:46:20
distance: 14.03 mi (goal 14 miles)
pace: 11:51 min/mi
calories: 1996
garmin link: http://connect.garmin.com/activity/217895484
weight: 180 lbs
days to go until race day: 69
it was a hard run for me after the 8th mile. i tried gu (a liquid energy packet) for the first time. it is not as bad as i thought and it gave me good recovery. i don't know exactly why but with a pit stop at the house, it is a bit hard to head back out after being home. i needed another pit at mile 12 but i was away from home. so at mile 13 i hit the wall and had no more energy. i stopped and walked home had some water and gu and then ran the last mile. not my best form but i now know i need to plan my pits and refuels ahead of hitting the wall.
otherwise i ran well and hit the hills with a good stride. i took my time and ran at a moderate pace. it was a fun run and i got to wear new gear. i shopped for new running clothes yesterday. so i will break them in over the next two months before the race. i now have enough to wear fresh clean shorts for each run. i was wearing my shorts three times before a washing. this could have been the source of my infection.
i'm glad today's run is done and looking forward to planning next week's trek.
run:
duration: 2:46:20
distance: 14.03 mi (goal 14 miles)
pace: 11:51 min/mi
calories: 1996
garmin link: http://connect.garmin.com/activity/217895484
weight: 180 lbs
days to go until race day: 69
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