Saturday, December 29, 2007

Reminder: Runners Need More than Goals

I recently left a post on a fellow blogger's site: How to Take Charge. After I left the post I got to thinking that there are a lot of things we runners need. I set goals, create training plans, and I give myself these "running reminders" (every day of December) but there is more to it than that.

Goals are gateways to what we desire. And the true desire is to achieve the feelings you get when working towards those goals. Achieving the goal is the cherry on top of everything else you have been experiencing along the way.

The training plan doesn't really mean much either. It helps, but it isn't the purpose to any of this. It also is a gateway to getting us to what we want... not the goal, but the enjoyment we get in moving towards the goal.

The running reminders that I have written throughout the month of December are probably the closest thing to why we run. The goals are good and the training plans are there to help lead us to those goals, but jumping in an ice bath, running hill repeats, and crossing the threshold of heat exhaustion are the things that keep me excited about running. The pain we suffer and the scars that remain are the things that define us as runners.

Here is the post that got me rambling on:

Ingrid, thanks for stopping by my blog. I wanted to comment on this post. You raise a good point that many runners and athletes in general have been struggling with for years. There is no sure fire answer that will fit in a box, pill, or drink. I think the answer is relative to the person asking the question.

For me, I need reminders. I need goals. I need to feel the pain of a hill workout and the joy that comes with that suffering. I also need to run with my dog as well as run off the cement trail into the woods where the air is humid and thick and the ground is moist but firm.

For you, it might be this blog and your commitment to sharing with friends, family, and fellow runners like me. Whatever the answer is... it is yours and yours alone. You are a runner. You are an individual. The physical and mental challenges are simply byproducts of this thing you love to do.

Happy Miles,

Friday, December 28, 2007

Reminder: Know When to Run Sick

This reminder sounds a bit strange but it is true. When you feel like you are getting sick, it might still be OK for you to run. I refer to Runners World for most of this insane argument, but I am happy to say that you can still get some good miles in even if you are coming down with a cold. If you are bed ridden, then running is probably out of the question.

Take a read of the article and make up your own mind. I'm running.

Thank You For Your Support

Thank you for supporting my training and racing by donating a couple of bucks to satisfy my GU fix!

Best of luck to you.


Thursday, December 27, 2007

Reminder: Black Toenails are Cool

Okay, well they aren't that cool... but it does give you a sense of accomplishment knowing that you put enough miles on your feet to lose a toenail. This has happened to me a few times and I've heard it can be due to your shoes being to small making your toes jam up against the front end. There must me some truth to that because I have also poked my second toe on both feet through many pairs of socks.

I get much pleasure out of wearing sandals when I have a toenail on the brink of falling off. This always gets a good rise out of my girlfriend. She thinks it is disgusting, but the cool factor of losing a toenail due to training out-weighs the fact that she is repulsed by the sight of my feet.

Wednesday, December 26, 2007

Reminder: Read Running Quotes

Running is a mind game and motivation can come in many forms. For me, I like to read running quotes from Running Greats. Steve Prefontaine is a great source for quotes. For example:
A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I loose forcing the pace all the way, well, at least I can live with myself.

This is the kind of thing that i like to read when I feel like running has become monotonous. It doesn't happen all the time, but when it does I usually try and Google some Prefontaine quotes.

To give anything less than your best is to sacrifice the gift.

Tuesday, December 25, 2007

Reminder: Wear an HRM w/ Pace

One of my best purchases in recent years has been my Polar Heart Rate Monitor with the Footpod. I have ran in the rain, mud, heat, and sometimes streams with the footpod strapped to my laces and have yet to see a problem with the results.

I started this pace/distance tracking passion with a Garmin. About 2 years ago Jordan gave me one for my birthday and I found myself running in the middle of the night around our 3 mile track trying to see how many miles I could log. Bad idea. So, I put together a running plan that included the function of the Garmin and had a good time running sprints and long distances while using the aid of satellites to track my workouts. However, when I started running in more diverse locations in Houston including the woods, it got harder and harder to rely on those satellites to keep up with me.

So, I got the Polar HRM with footpod and haven't put he Garmin on since. Sorry, Jordan. Don't Get a Garmin. Get a Polar.

Monday, December 24, 2007

Reminder: Run off the Cement Path

This one does not need much explaination. Get off the municiple path and head for your local dirt trail. Not only will this strengthen your legs, ankles, knees, and improve your running balance, but it will also give you a reason to walk into your house caked in dirt (or mud).

Sunday, December 23, 2007

Reminder: Embrace Technology - It's a Runner's Friend

I have always kept some sort of running journal. It has been a way for me to remain accountable to myself because I HATE to see big gaps between run journal entries. With the increasing popularity of publishing your run workouts online, I decided to put up the paper and get started online.

I keep up with my training plans and distances using Google Spreadsheets and then embed them into this site (see to the right). I also track my race results and upcoming races using these same spreadsheets.

I plot my run routes using and I am able to see the elevation change, distance, and pace of my routes.

Oh, and I use Blogger for all these posts you have been reading.

Technology is good.

Saturday, December 22, 2007

Reminder: Hide your Water Bottle on the Trail

Long runs suck when you carry water. I can't stand the sloshing around of a sweaty water bottle strapped to my waist or even worse... in my hand. Talk about a constant distraction that will throw off your rhythm every time. Instead, take the time to drive out a few miles into your run where you can stash a water bottle or two (depending on your distance).

Even better, get your friend to meet you a the even numbered mile markers with some Gatorade. That would be sweet.

Friday, December 21, 2007

Reminder: Running is a Simple Sport

Well, not really but in it's most simplistic form it isn't complicated. Just walking at a higher rate with a quicker pace and a bit harder breathing. There are so many things that complicate the run like VO2 Max, Interval Training, HRM Training, Diet, Supplements, the list goes on, that it is hard to get back to the root of what you are doing.

Keep it simple and realize what you are doing. Walking fast. Running. Lengthening your stride and increasing your turnover rate. Increasing your heart rate to maximize your fat burning potential while developing your oxygen intake efficiency and become a fitter, faster, runner. Oh wait... that was complicated. Just run.

Thursday, December 20, 2007

Reminder: Run in the heat

If there was one thing I learned when training in Texas it was that running in the heat will prepare you for the longer races that seem to linger on into the afternoons. When taking on any distance longer than 1/2 marathon you can count on the weather changing during your race. This could be rain, snow, or heat depending on where you live and the altitudes you run.

The best way to prepare for such an impact is to train in those extremes. So, instead of waking up at 6am for your three hour run... wait until 11am, take plenty of water, and prepare for the weather change that will get you race ready for heat.

Wednesday, December 19, 2007

Reminder: Don't Run on Empty

Today I skipped lunch and ended up eating a Lean Cuisine Fettucini Alfredo with Chicken and Vegetables at 5:00pm that had been sitting in our office freezer for about 2 years. Not good. Not only was it pretty awful tasting, it did nothing for my energy level.

This was not the perfect fuel I was looking for in order to take on my quick 4 mile run in the 40 degree weather with rain. Instead, I got out on the road and quickly felt like puking my guts out.

I could feel the 2 year old Alfredo sauce churning with each step, and the gases coming up through my lungs were constant and painful. Of course I ran through the suffering and almost tossed my late lunch in front of a bunch of Christmas Carolling kids and their parents

At least the run was good.

Tuesday, December 18, 2007

Reminder: Take Ice Baths

Jumping into an ice bath after a long run, hill workout, or set of sprints sounds like torture but it only feels like torture. Those activities will break down the best of us and the one sure thing that will give you faster recovery to get back out there for another solid workout is a 4lb bag of ice and a nice cold bath.

By the way, don't try this if you have a bad heart. You might die from the shock. Seriously. ;)

Monday, December 17, 2007

Reminder: Run in the Cold

Today I laced up my shoes and went for a run after work. I was tired and was on zero sleep due to a recent trip to Houston. However, I knew I needed to push through my lazy attitude to get out on the road but the 30 degree weather was making it hard for me to commit.

After a few minutes of deliberation I put on my Asics and blasted out into the dark cold night. 30 minutes later I had gone just over 4 miles, burned about 500 calories, and was ready for more!

Running in the cold is a great idea. Running in the cold without gloves is not. Wear gloves.

Sunday, December 16, 2007

Reminder: Hills are your Friend

I met a guy this weekend when visiting with family in Houston. He was a runner, new to the sport, and eager to get better. I gave him a bit of advice about hill repeats and the fact that they would be the best way to give him strength as a runner. He headed for the hills the next morning. Hills are your friend. Visit them often.

Saturday, December 15, 2007

Reminder: Get a Coach

One of the smartest things I did was get a coach to help me put together my training plan. I am one of those runners who like to train on his own and can usually motivate myself to get out on the road, even in the rain, so I felt that a coach would be a great way to put together a run training plan that I could use at any stage of my running career.

I was right. I have kept bits and pieces of a training plan I got more than 4 years ago and have been able to incorporate it into the various training plans I have used over the years. Get a coach. Even if you only use him/her for a little guidance for your training plan. You won't regret it!

Friday, December 14, 2007

Reminder: Get off the Couch

Okay, well the couch is not that bad, but you can't let it persuade you from getting out on the road for a run. It will sneak up at the most inconspicous times like when you are watching a Law and Order marathon on TBS. Just say no. Turn off the TV, get up off the couch, grab your shoes and go for a run. Besides, it's a Law and Order marathon... it will be on when you get back!

Thursday, December 13, 2007

Reminder: Use a Treadmill for Turnover Rate

About 2 years ago I put together a training routine that included the treadmill. The trick to those workouts was to count my steps during the runs to make sure my turnover rate was up around 180 steps per minute. This is something I read about in one of the 18 running magazines I subscribe to and I thought the best way to be consistent with the turnover rate was to use the treadmill. I was right. It took my 5k time to sub 18 minutes and I felt like I was floating during my long runs. Very good stuff.

Wednesday, December 12, 2007

Reminder: Take Suppliments in moderation

This is a topic that has been in pretty much every issue of Runners World since I started running back in the late 90's. I have found a few supplements that I am a firm believer in and I have incorporated them into my training routine. They work for me, but I can't say that they would work for everyone else.

Find what works for you (if anything) and be consistent about your use. You will see greater gains if you USE AS DIRECTED instead of using them whenever you feel like it.

Tuesday, December 11, 2007

Reminder: Run hard into the Wind

If you like hills, then you probably don't mind running when there is a nice head wind. If you don't like hills then you probably feel the opposite about the wind. Running in the wind can give you strength similar to running hills.

This is not a scientific fact but based on personal experience running in Houston where it is completely flat... I could see benefit in my long runs when I had to finish up with 5 miles against the wind on the way home. I was much more fatigued and came back stronger that next week. Wind is good.

Monday, December 10, 2007

Reminder: Pain is temporary, Quiting is forever

I trained at Oklahoma State for high school wrestling back in the late 90's. They had a T-Shirt for sale at the training camp that said, "Pain is Temporary, Pride is Forever." However, I just came across this quote from Lance Armstrong and though the Quiting to be more of an impact at this stage in my life. While your pride will get over itself, Quiting is something that will stick with you forever.

Don't give up. Don't quit.

Sunday, December 9, 2007

Reminder: Run then Stretch

Something that I think about all the time is how damn tight my legs are. I can run a 5k in about 18 or 19 minutes, but I can't touch my toes. There is something wrong with that. Don't get me wrong, I stretch, however I have made the mistake of stretching before warming my legs up and ended up getting injured by something I thought would help me. So now I work my way into my run with a slow pace, then pick it up after about 5-10 minutes. Then after my run I do my stretch. Life is good, even thought I still can't touch my toes.

Saturday, December 8, 2007

Reminder: Run in the Rain

It has been weeks, maybe months since we have seen rain in Atlanta. However, I remember running while in Houston in rain that most cars needed to pull over to the side of the road to wait out. I love running in the rain. Every time I get out during a good down pour I am reminded that in can rain during a race so you might as well train like you will race.

Friday, December 7, 2007

Reminder: Running should be an Addiction in Moderation

If you wake up, lace up your shoe, leave the house in 30 degree weather and run for an hour, you have issues. These aren't issues like those you see on Intervention, but everything is relative. I speak from experience and I can say I am one of the lucky ones who still can't wait to get up in the blistering cold or driving rain to get in a nice run.

There is little more that makes me feel as good as that thing that keeps calling my name. The run. I don't care about the distance. I don't care about the speed. I want to run, so I do. You could say I was addicted to running and I would say you were right. However, I do keep a training log (kind of) so I moderate this addiction by logging my runs and sticking to a somewhat sophisticated running plan.

Running: Addiction in Moderation

Thursday, December 6, 2007

Reminder: If you aren't running YOU WILL be passed.

The lack of consistancy in my training has reminded me that if you slow down, or stop... the people behind you WILL catch you. Keep moving.

Wednesday, December 5, 2007

Reminder: Running Sometimes Means Improvising

Tonight I got home from work and needed to walk the dog. He hadn't been out on a good long walk for a while so I threw on some jeans and my old Houston 1/2 marathon sweat shirt and headed out to the pond.

After one slow loop around the water I could tell Cooper (the dog) was looking for a little more action. So we picked up the pace and soon I was running in full stride around the pond in my jeans. It felt very strange, but the dog was into it so I said what the hell.

After two good hard loops I decided to run back upstairs to throw on some running shorts and a reflective warm top to put another 30 minutes on the road. It just made sense to make the dog walk into an impromptu training session. We both had fun and I got a good hill workout too!

Tuesday, December 4, 2007

Reminder: Run without your iPod

Yeah, an iPod is cool, but hearing yourself sucking for air after a long hill or when you've just pictured yourself passing that Kenyan during the last 800 meters of your long run is a great way to build confidence in your run. Music has its place, but running with it won't let you experience what the rest of your body is being subjected to. When you run in silence, your mind starts shouting at you to stop, and once again you need to listen to your stride and let it all out.

Monday, December 3, 2007

Reminder: Running Hurts

Okay, well it doesn't hurt all the time. I like the way running reminds you of your limits and dares you to push through them. Just when you think you couldn't take another step, you've gone another mile. That is what running does to you. It forces you to quit thinking with your brain and start believing in your stride.

Sunday, December 2, 2007

Reminder: Finish What You Start

Finish what you start. Now that is a good reminder. I don't have enough fingers and toes to count the number of times I have started a work out plan and ended up ditching it and winging it through the season. Then, after an injury or maybe a few too many days off... the entire idea of running gets ditched.

So, December will be a month of reminders. Reminders of goals and reasons why I run. January is coming soon and I need to wrap my brain around the new running plan I have put together for next year.

Saturday, December 1, 2007

Reminder: Start Run Reminders in December

I have decided to make December a month of reminders. Reminders of running goals and reasons why we lace up our shoes in the rain and pound the pavement in 20 degree weather.

January is coming fast and I need to wrap my brain around the new running plan I have put together for next year.

Today's reminder, running doesn't start and stop from one training plan to the next. It is a constant in our lives. It welcomes you at any time of day and during all sorts of weather. If you take a week off, it will be there. If you take a year off, it will be there. If you have never ran before, it will be waiting for you.

Friday, November 30, 2007

More Meebo - Less Running

I have gotten good response from the Meebo message board in the upper right portion of my blog. It has been a good addition to speak with anyone who calls on the TokBox without audio or video feed coming from their end. I'll report back on this if I come up with anything else.

Any runners out there looking to chat about training, racing, and all things running... feel free to contact me via Meebo or Tokbox. Leave a message.

Rest Day - More on TokBox

I am still working on updating this site more than I am working on my run training. My priorities have definitely been side tracked recently so working on my blog more than running actually makes sense in a strange twisted way.

I have been testing the TokBox on my site and it works very well. When using Internet Explorer (and I would assume other similar browsers) and the tabbed web pages, it is easy to move from one site to another without losing the audio and video feed.

Installing the video interface on your site is easy if you can copy and paste the code into your template in the right place without it crashing. I had to work on the HTML a bit to get it to work, but it is looking good now without any problems. I had to remove the div tags from the code because it kept making my pages crash. So, I have opted to put in a TokBox link on my site instead.

Thursday, November 29, 2007

Another night off

There have been a ton of these nights in the past. Not much on running tonight after work. I started feeling like hell at work today and finally shook whatever it was I had so I decided to lay low and eat some dinner then hop into bed early.

Time to walk the dog...

Wednesday, November 28, 2007

No Running Tonight

I took tonight off, big shocker, to spend some time at home with J. Some wine and Chicken Parm made for a nice night!

Tuesday, November 27, 2007

Short Run

I ran 1/4 mile up to the gym tonight, but the door was locked and I ran home in the cold. So, .5 miles under my belt. It was pretty easy.

Monday, November 26, 2007

Finally a few miles!

Run SummaryTime: 9:30pm
Distance: 4.13
Pace: 7:30/mile

I put a few miles down today in an effort to build some momentum going into December. It was a good run and my legs felt pretty strong. I did feel a little tingle in my right knee, but I think it was just the 2 month cobwebs coming free. I plan on doing the same thing tomorrow night to start this running habit back up.

Sunday, November 25, 2007

Thanksgiving Running Renewal

The past two months have been anything but productive concerning my training. Work, weather, and a general sense of procrastination have sidelined my desire to get back into a normal weekly routine of good foundation miles. It only took about 2 lbs of turkey and dressing on Thursday along with about 1 gallon of Gumbo on Friday to snap me back into reality.

Thankfully, due to Thanksgiving, I'm thinking a bit more clearly now and realize I need to turn off the TV, get off the couch, lace up my shoes, and head for the trail.

So, the new plan is to get back into running form before the new year to dedicate a full 12 months to running. The goal will be to make this running way of life stick, so I not only improve my race times but I also enjoy myself and maintain a lifestyle focused on health and activity... not just college football and beer.

Saturday, November 24, 2007

2008 Goals - Start in December

This Saturday past as just another weekend long run traded for a few extra hours sleep. This has become an epidemic and running is something of a second thought than second nature. So, I'm dedicated to turning this lack of motivation into revamping my blog into something that I can use next year for tracking my training, racing, and keeping up with friends along the way.

A few of the upcoming changes will be a video phone for me to speak with my friends and family, as well as an online Instant Messanger widget for real time chat with anyone on my site. I hope to gather and share new tips on running, racing, motivation, and good health.

I must get back into running and if it means sitting in front of my computer for hours until a small spark of motivation outshines my monitor... I'm in...

Friday, November 23, 2007

Running Down

Today LSU lost and I did not run. Two really awful things to happen in one day. Well, at least today was a rest day on the schedule I don't follow. Okay, so one bad thing happened today. LSU lost.

Thursday, November 22, 2007


Today was another day for not following my training plan. Instead, I cooked a turkey, made some gravy, and put down enough groceries to feed a small village. If eating were a sport, I could give that guy who eats all those hot dogs at Coney Island nice run.

Wednesday, November 21, 2007

No Run Thanksgiving Eve

There are a few great races going on around Atlanta during Thanksgiving from Turkey Trots to Marathons. This is the time of year I love most because the weather is cold and the runs are long. However, unlike previous years I will be sitting in the house watching a turkey bake and gravy thicken.

Sounds like fun, I know, and I'm sure I will read this some time next year when I look back at my lack of motivation wondering where it came from. There must be motivation looming out there. I hope to find it soon because the new year is coming around and another few months without running will drive me mad.

Tuesday, November 20, 2007

Why Run?

There have been a ton of questions these days as to why I run so much. My running has been anything but consistent. My answer is usually based on what I should be doing, or what I think I should be doing, I'm not really sure at this point.

I'm pretty sure running changes the way I feel and not running makes me feel, well, not the way I do when I run. So, why run? To feel the way you feel when you run because when you don't, you don't feel the way you feel when you run. And that sucks.

Monday, November 19, 2007

Sunday, November 18, 2007

5 Runs in a Week

It has been a long time since I have put in 5 runs in one week. Those weeks I am usually up early, asleep early, and very active throughout the day. I am planning to get back there. I really am. There have been subtle set backs like some strange soreness in my knees, but I am thinking now that it is more psychological than anything. Must break this cycle.

Saturday, November 17, 2007

Running Thoughts

There have been days when running is the only thing on my mind. Other days, it is maybe the second or third thing on my mind, but it is still there. The problem is that when it is not the first thing on my mind, I don't run.

However, even when it is the first thing on my mind the lack of motivation keeps me from lacing up my shoes. This lack of motivation thing sucks. I need some badly.

Thursday, November 8, 2007

For Sale: My H3 Race Wheels!!!

Tri Geeks and Time Trial Enthusiasts, this is the sale you have been waiting for! Get ahead of your competition in 2008 with these H3 Race Wheels from HED. These wheels have been a dream on my Quintana Roo Tri-Bike, but I recently sold the bike and now have these FAST wheels waiting to find a new home. The picture of the Wheels below are with the Orange and Yellow Stickers. You can remove these and replace with the all white decals or go straight carbon.

The pictures below are of the actual wheels and tires however I took them with my webcam and they are a bit grainy. I also included a picture of brand NEW HED 3 Wheels. The wheels you are going to buy are identical to the ones pictured and in Excellent Structural and Cosmetic condition. There is a bonus shot of Team Discovery with this wheel set, however they use the 700c.

Monday, October 1, 2007

4 Miles and Change

Run Summary
Distance: 4.12 Miles
Time: 29:38
Avg Pace/Mile: 7:29
Max Pace/Mile: 7:21

First day of October and the weather is beginning to cool. The trail is getting darker sooner and I am looking forward to the daylight savings time change! Today I got out on the trail and took those 4 miles at a pretty easy pace. I am going to try and keep the paces at or around 7:30 to 8:00 I will be slowing it down to try and get some active recovery going on.

Sunday, September 30, 2007

The next run plan

So, I've been torn which direction to take my training. I have had some fun running short distances and the 5k to 10k races are all over the place. The 1/2 and full marathon are still extremely appealing, but I think I will opt to the 10k distance to focus on through the fall and winter months here in Atlanta as I continue to acclimate to the hills.

Next April I may begin training for the Marathon again, but until then I will be training more for the short course and speed than long and well... slower.

Week 1 Training Plan - 10/1-10/7

Saturday, September 29, 2007

Quick 6 at 7:13/Mile

Run Summary
Distance: 6 Miles
Time: 43:19
Avg Pace/Mile: 7:13
Max Pace/Mile: 6:52

I wanted to try and get a few more miles in today but kept it at 6 instead of the 9 I had planned. I have been feeling a little tight in the IT Band area and the knees are starting to speak up more often. I am planning on taking the mileage down or even taking a week or two off to get some recovery going. Need some serious recovery!

Thursday, September 27, 2007

Another 3 with the Dog

Run Summary
Distance: 3 Miles

I took Cooper, the dog, back out on the trail today. It was another good run with the dog, and his pace is getting faster! It took a little bit more out of my knees by running so slow and out of form. This will probably be one of the last times I run with the dog until I can figure out a better way to keep up my form without risking injury.

Saturday, September 22, 2007

Running with the Dogs

Run Summary
Distance: 9 Miles
Avg Pace/Mile: 7:22

Jordan and I just adopted a 1.5 year old Tibetan Terrier. We have been walking him between 3 and 5 miles per day and today I decided to take him out for a run. I ran with him for about 3 miles and at a pace around 9-10 minutes per mile. It was a little hard on my knees to take it that slow, but he had a great time running through the woods.

After running with the dog I put anothe 6 miles down at a pretty quick pace. Probably should have backed off the pace a little bit, but the weather was great and my legs felt strong so I kept it around 7 min/mile or so.

Monday, September 17, 2007

Quick 3 and Out

Run Summary
Distance: 3 Miles

Not much time to run today after work so I tried putting together 3 quick miles. No watch or heart rate monitor. Just a few solid miles.

Wednesday, September 12, 2007

2007 ChoicePoint Windward Challenge 5k

Today's race was a good one. It took place after work in the middle of the week and was for Children's Health Care of Atlanta. I took the chance to run with my coworkers instead of pushing it and ended up have a slow pace, but a great time.

I ran with Greg the entire way and made sure he knew when we were getting passed by women pushing their kids in strollers. The hills were pretty brutal and the slow pace forced me to really work my legs.

Overall, I would say it was a good training run and an opportunity to hang out with the guys I work with. Next year, I think will pick up the pace. Could mean walking away with some hardware!

Saturday, September 1, 2007

Back in Form with 8

Run Summary
Distance: 8.12 Miles
Time: 1:00:29
Avg Pace/Mile: 7:25
Max Pace/Mile: 7:12

It was tough to get out on the road this morning. The bonking last week had me thinking that I could have another hard run ahead of me. Thankfully, the temperature was in the low 70s so the chances of a total melt down were minimized.

It felt good to get out in the morning with those familiar faces. Runners and walkers of all shapes, sizes, and abilities had set aside any anxiety about getting out on the trail and were now in motion. Moving forward.

The pace was right and my form was there. I could be racing next weekend. If not, I will be adding another mile to these Saturday runs. If I can keep this pace, I will be on target for Boston if I decide to take my training that direction. Otherwise, the 5k should be getting faster and faster.

Time to move forward.

Friday, August 31, 2007


These past few weeks I have been running with relative consistency. Because of that, I am seeing the same faces of runners who, like myself, are braving the elements to get in their weekly miles. I've been asked: "Why do you run so much?", "How many miles do you run?", "What is your training pace?", "What is your 5k time?", and my recent favorite... "What supplements are you on?"

My answers?

I run so much because I love running. My mileage changes from week to week based on how I feel. My training pace is as fast or slow as I want to go and my 5k time is faster than my last race. What supplements am I on? A pair of size 10.5 Asics Gel-Landreths 3-6 hours per week. What are you on?

No matter who you are, as long as you are training you can bet that we have something in common. Suffering. No, we might not all know what it feels like to cross over the threshold between dehydration and death, but we do know what it feels like to push through a cramp. We are all equal no matter what our motives are for running and racing. It is all relative and therefore it is all the same.

Sunday, August 26, 2007

4 out of 5 Runs

Weekly Summary

The past few weeks I have been struggling with keeping to my scheduled runs. The required mileage, pace/effort is not too demanding, but there always seems to be a last minute variable that side tracks my intentions.

This week I was able to keep up with 4 of the 5 required runs. My pace is remaining around 7:30 per mile on average throughout the week and the legs and lungs are feeling strong. I have been reading that by keeping a high percentage of training at easy pace you will get stronger and faster than if you flip flopped the intensity percentages so I'm confident I am heading in the right direction.

Saturday, August 25, 2007

8.5 miles, 5 lbs, and Bonking

Run Summary
Distance: 8.5 Miles
Time: 1:07:36
Avg Pace/Mile: 7:50
Max Pace/Mile: 7:37

Okay so today's run was pretty awful. I mean, I enjoyed the suffering, but I had no idea I would be without water for the run and the heat finally caught up with me. Normally I get some gatorade at the turn around point but today there was no support on the trail and I ended up over 5 lbs. lighter when I got home. Not good.

I learned a little bit on this run. I need to take a little something with me when heading out into the heat. I started running around 8:00am, but that still might have been too late in the day here in Atlanta.

Overall, my legs and lungs felt good. My head was a bit cloudy from the sodium and glucose stores at zero. More suppliments could be in my future. My knee jerk reaction is to go by a box of GU and call it a day. Sounds like a plan.

Friday, August 24, 2007

Endurox R4 - The Recovery Drink

First off... I have not been paid or given anything free from PacificHealth Labs for blogging about Endurox R4. I just like the stuff.

I posted a couple days back about a supplement I am using, Endurox R4. This is not a new miracle recovery drink, nor is it a hidden secret of a select few Russian athletes from during the cold war era who were able to rock it during the Olympics. No, its just a well thought out formula of carbs to proteins that I think have actually helped out my recovery.

Running long is something I enjoy, but since I have moved to Atlanta the hills of Georgia have given my legs a good thrashing. Because of this, I wanted to find something I could take on a regular basis besides Advil or ice bath. So, I have been using Endurox R4 for a few weeks now after EVERY run and I actually feel like I am coming back strong.

So, if there is anyone out there interested in giving a recovery drink a shot... try out Endurox R4. I have the Tangy Orange flavor and mix it with water and ice to recover while stretching. I think it works, or at least I have done a good job convincing myself that it works. Either way, I'm feeling good.

Polar RS200sd with Footpod

I have been running with a Polar RS200sd with the Footpod for the past 100 miles of my training. The battery finally gave out on the Footpod after about 100 miles or 12 hours 30 minutes. I think that is pretty good for a standard AAA battery, but if anyone out there has used the Footpod for a longer amount of time, please let me know.

The paces and distances I have been running have been reporting pretty consistent on the watch up to this point. I am now thinking of upgrading to one of Polar's other HR monitors with footpod that I can use with the computer. Something a little more user friendly because right now I am entering the information into a Google Spreadsheet for the reports you see on this site.

At any rate, this has been a great tool to have along for my mileage ladder training plan. I would recommend this to anyone looking to keep track of some of the distances and paces they are running during training. I have not used it during a race, but I might give it a shot next month.

5 Seasons Rest Day

Tonight we went to dinner with Jordan's mom. I have been looking forward to my long run tomorrow morning all week so I didn't want to sideline my training by having too many micro brews. So, I decided to take on the role of designated driver. That was something new. I enjoyed the hell out of my food and have hopefully set myself up for a good run.

10 hours and counting...

Sunday, August 19, 2007

Another week in review

This was a strange week for training. Was able to get out 3 times but work has been a bear and late nights at the office tended to sideline my afternoon runs. This is becoming more of a trend so I plan on running my shorter distances in the morning before work. Tomorrow will be the first test.

Weekly Summary

Saturday, August 18, 2007

8 is Enough... for now

Long Run Summary
Distance: 8.15 Miles
Time: 1:00:17
Avg Pace/Mile: 7:21
Max Pace/Mile: 7:04

Today's run felt very good. My pace was faster than expected. A lot faster, but I ran based on my perceived exertion and that was pretty low. My legs were strong throughout the run and I accelerated through the hills passing a few fellow runners that I see each weekend.

I have started taking 2 new supplements: Endurox R4 and Source of Life - Vitamin, Mineral and Protein Energy Drink. The reasons for taking these two supplements are two fold: 1) For accelerated recovery time (maybe) 2) A Multi-Vitamin Supplement.

So far I have felt strong and have seen an increase in energy. I was off the coffee for a day and actually made it through without killing someone. So, I think this will be a good way for me to start focusing on my nutrition while stepping away from the caffeine habit.

Sunday, August 12, 2007

Weekly Run Review

This week I spent more time thinking about running than actually pounding the pavement. The race on Saturday took more out of me than I originally thought and my run on Monday reflected the fatigue. So, rest days on Tues through Thurs was a good idea because my Saturday run was back to normal.

Overall, it was a good week to take a look at my current running goals and to make sure I am committing to my training for the right reasons.

Weekly Summary

Saturday, August 11, 2007

Saturday, The Long Run

Long Run Summary:
Distance: 8 Miles
Time: 1:01:32
Avg Pace/Mile: 7:33
Max Pace/Mile: 7:16

I've been thinking about the long run for quite a while. This is one aspect of running that I enjoy and wish I could do more of without completely blowing my legs up, ripping my knees to shreads, or making myself an average long runner without much speed. My current training plan, Mileage Ladder, is doing the job of getting me acclimated to the hills of Georgia without over working my legs, but I'm having trouble satisfying my desire to run long.

In September I will move from the Mileage Ladder plan to either 5k, 10k, 1/2 Marathon or Marathon training. I have a few goals that I want to accomplish which include: Sub 3:10 Marathon, Sub 40 Minute 10k, Sub 18 Minute 5k, Sub 5 Minute Mile. However, based on my past experiences and from what most of my friends have said, not to mention the experts, each of these plans requires a unique training strategy with a focus on niche factors that don't necessary transfer from one distance to the next.

So, over the next few weeks I'm going to try to figure out if I can make these goals work with one training plan. It is probably not possible, or even probable, that it could all come together... but I'll give it some thought.

Friday, August 10, 2007

Friday: Real Rest Day

So, got some good news at work and went out for Pizza and Wine. Long run tomorrow so I held back from opening up the second bottle of wine. Need to get some good sleep and head out early in the morning. It has been over 100 every day this week. Anything after 9am will be too late...

Thursday, August 9, 2007

Thursday: More Rest

Today's run got put on the back burner. Needed one more day of rest before getting back in to the serious focus that I am going to need over the next few weeks. Had a glass of wine with dinner and got to bed early. Planning on hitting my 8 mile long run on Saturday early in the morning so I can get out there before the heat of the day.

Wednesday, August 8, 2007

One more day off..

Okay, I think I'm good. Soreness is just about gone in the right hamstring and I am feeling like I've got good mobility in the leg as well. I am REALLY over-thinking this whole thing, but two years ago I ended up turning my ankle and then running sub 6 minute miles on it and was out for 3 months trying to figure out what went wrong.

I will probably run in the morning tomorrow and then rest all day Thursday and Friday then long run on Saturday. That sounds like the best plan.

Tuesday, August 7, 2007

Run day... Rest day

So, keeping with the adjusted plan, I did not run today. My leg is feeling better, but knowing what could happen I opted to wait rather than risk injury or prolonged soreness. Good choice.

Monday, August 6, 2007

Monday: Another easy 4 Miles and Change

Today was a good day to take it easy. The hamstring issue was still lingering so I thought I would take it slow. It was a good run and I was able to use the massage stick after the run with a little stretching. I felt strong and a bit more flexible afterwards.

Good run. The next two days I will take off to give the hamstring a bit more rest. Pick up the miles on Thursday and then long run on Saturday. That is the plan. Here is how today looked:

Run Summary:

Sunday, August 5, 2007

Rest Day - Bike Cross Training

Today I felt a little bit tight in my right hamstring so I woke up and spun my legs on the bike. I took it for about 12 miles and hardly broke a sweat. However, I was able to loosen up my leg and stretch it. Felt good but got tight again as the day went on. I will keep an eye on this over the next few days as I pick up the mileage.

Here is how the week turned out:

Weekly Summary

Saturday, August 4, 2007

Old Soldiers Day 5k Race Results

Saturday morning started early. I woke up at 5am and ate 1/2 a Peanut Butter Crunch Cliff Bar. We made it to the race site at 6am and I warmed up for 10 minutes before the start at 7am. During the warm up I got my heart rate up and ran one acceleration. Some light stretching at the starting line was all I needed to get focused on what was about to go down. I knew it would hurt, and I welcomed those thoughts. I had a few goals to hit, and I was committed to hitting them.

After the gun went off, I weaved through a couple of old ladies and little kids to make my way up to the break away pack. There were a couple of high school kids who went out fast, but we caught them around the first curve about 1/2 mile into the race.

First mile came quickly and I was right on pace at 6:04. I reached down to my watch to hit the split button and ended up hitting stop. I didn't find that out until half way through the second mile, so I ended up starting the clock once we hit the 2nd mile marker.

The route was up and down the whole way. I made sure to keep my pace even on the up hills and to run at least 30 seconds hard once the hill crested. The downhills were a bit rough because they were so long, but I quickened my step and used them to my advantage, making sure to remain in good form though those efforts.

There were a couple of high school cross country runners around me and they paced off the back and side of me during the last mile. Once we were about 1/4 mile out I began to pick up the pace and they matched it. Then, with about 200 meters left I opened up my stride and increased my turn over rate. They could not respond and I entered the finish shoot alone and under my goal pace at 19:23.

It was a great run. Here is how my goals turned out:

1) Race hard and have a good time (Accomplished)
2) Finish under 20:00 (Accomplished = 19:23)
3) Finish in Top 10 (Finished 11th)
4) Podium Finish (Accomplished = 1st Place Age 30-34)

Race Results:

Friday, August 3, 2007

Friday - Rest Day - Race Goals

Today I decided to hold off going to happy hour and to commit to the race tomorrow morning. I have not been in a 5K for a while. The last 5k I ran was pretty slow: 20:20 and I was not happy with the outcome. I came out too hard and then bonked, running my last mile around 7 minutes. It was a disaster, but the problem was a lack of race plan. Even in a race as short as 5k, it is important to have a race plan.

This time around, I have a few goals that I want to accomplish:

1) Race hard and have a good time
2) Finish under 20:00
3) Finish in Top 10
4) Podium Finish

If I can just reach one of these goals, I will be very happy. My training has been productive, but I'm not sure where I am at competitively. This race will give me a chance to give my legs a nice stress test as well as my lungs, nerves, and brains to hold together a solid race plan.

Thursday, August 2, 2007

Thur: Another Rest Day

Yesterday was a great day off, but today's rest day was even better. I got home from work and was shocked to find Jordan at the stove, cooking some pork tenderloin and roasted new potatoes. Two bottles of red wine were on the counter and a block of stinky cheese was staged next to the wine opener.

That is my kind of rest day!

On The Run Vlog

Click Play to start the show or Click Menu to see all available movies

Wednesday, August 1, 2007

Wednesday - Rest day for the Race

I have made the decision to take today and tomorrow off from my previously scheduled 4 mile runs. It has been a while since I last raced and I want to make sure I have fresh legs on Saturday.

Instead of running I will hang out at the house and relax a bit. Work has been crazy lately so this brief departure from stressing my legs out on the hills will be nice.

Tuesday, July 31, 2007

Tuesday - Last Run before 5K

I went out on the 4 mile loop again to try and get 30 minutes on my legs before the race on Saturday. I have been thinking about my race goals for Saturday but I will get to those at a later date.

Tonight the run felt good. Legs are strong and my RPE has been very low. I don't think my heartrate is struggling through a pace around 7:15 or so. This run was very close to that pace and I felt strong throughout.

Run Summary:

Monday, July 30, 2007

Race Week - 4 Quick Miles

I got out there after work and hit my 4 mile out and back loop. There is a 5k on Saturday and so my plan is to take this week and run Monday and Tuesday then back off the rest of the week to see if I can't hit a couple of running goals.

Running goals? Haven't thought about those in a while. Well, I guess it is as good a time as any to start putting together a couple of goals.

Run Summary:

Sunday, July 29, 2007

Sunday: Rest Day / Run Summary

Today I took some time off my feet to put some focus on getting caught up on my run logs. Over the past few weeks I have been wearing my Polar Heart Rate Monitor with the footpod which has made tracking these runs VERY easy.

I plan on hitting the 5k next week here in Alpharetta. Not sure if this will be a huge race or a local, neighborhood walk/run. I'm just interested in seeing what I am capable of right now. These hills have been good to me recently and I hope to see a difference in my run time.

Weekly Summary

Friday, July 27, 2007

The Real Rest Day

Fridays have been tough for me over the past few weeks. I always seem to end up at happy hour with the good people I work with and the next thing I know my head is swimming on Saturday morning and I spend the day in bed or on the couch.

I will be heading out again tonight, but I plan on making an effort to keep it light so I can make my long run on Saturday... even if I need to do it in the afternoon. I really want to get it done! 5K next week. This run will be important.

Thursday, July 26, 2007

Rest Day for Dinner

I changed up my run schedule to accomodate a dinner with coworkers tonight. Steak, wine, and Key Lime Pie. It was a good trade off.

Wednesday, July 25, 2007

4 for Wednesday

A good slow run to add a few more miles to the ramp up. Tomorrow I have dinner with coworkers so this will be it for a couple of days. Rest day on Thursday and Friday. Long run on Saturday. Long is a relative term these days...

Tuesday, July 24, 2007

5 Miles More...

Put the heart rate monitor on today to try and stay around 7:30 per mile with low beats per minute.

Monday, July 23, 2007

4 Miles.. A little Speed

I thought I would put together a few miles today that had a little more speed than I have been doing. I wanted to stay under 7:30 per mile. Success!

Thursday, July 19, 2007

Another Day, Another 4

Distance:4+ Miles
AVG Pace/Mile:7:32
MAX Pace/Mile:7:26
AVG Heart Rate:NA
MAX Heart Rate:NA

Wednesday, July 18, 2007

5 More Miles

Distance:5+ Miles
AVG Pace/Mile:7:41
MAX Pace/Mile:7:20
AVG Heart Rate:NA
MAX Heart Rate:NA

Tuesday, July 17, 2007

Another 4

Another 4 miles under my belt and added to the ladder. Legs are feeling good and I am looking forward to more miles to come.

Distance:4+ Miles
AVG Pace/Mile:7:36
MAX Pace/Mile:7:32
AVG Heart Rate:NA
MAX Heart Rate:NA

Monday, July 16, 2007

Easy 4

Distance:4 Miles
AVG Pace/Mile:7:22
MAX Pace/Mile:7:15
AVG Heart Rate:Unavailable
MAX Heart Rate:Unavailable

Thursday, July 12, 2007

Another rung up the ladder

Okay, so this is going to take a while so I'm going to try and stay patient. I can already tell I will want to go run 15 miles in the coming weeks, but I should not even get that high until the end of Sept. so I've got a while to wait.

Distance:4 Miles
AVG Pace/Mile:7:31
MAX Pace/Mile:7:19
AVG Heart Rate:Unavailable
MAX Heart Rate:Unavailable

Wednesday, July 11, 2007

Getting Started up the Ladder

I am slowing going to be adding some miles over the coming weeks. Not really HIGH mileage, but really consistant mileage week to week. The goal will be to get into good form for a 10k or Marathon in December or January.

Distance:5.01 Miles
AVG Pace/Mile:7:44
MAX Pace/Mile:7:30
AVG Heart Rate:141 BPM
MAX Heart Rate:158 BPM

Tuesday, July 3, 2007

Last Run Before Vegas

Got off work early today and went out on an easy 4 miler. Took my time knowing this would be the last time I ran for about 1 week. Run felt good and starting next week I will be moving forward with the mileage ladder to get set up for either 10k training or a longer term goal of the Houston Marathon.

Distance: 4 Miles

Monday, July 2, 2007

Mileage Ladder Run Summary

This is going to be the summary of runs as I begin an increase in mileage. The goal will be to remain around a 7:30 pace per mile while ramping up. Speed work will come down the road.

Distance:0 Miles
AVG Pace/Mile:00:00
MAX Pace/Mile:00:00
AVG Heart Rate:000 BPM
MAX Heart Rate:000 BPM

Mileage Ladder

I'm going to start picking up miles on a consistant basis to try and get to a good level by mid september to begin training for Houston's Marathon. I think that will be a good goal race. Atlanta Road Racing is popular here and I plan on finding a local training team to get hooked up with.

Time: 29:53
Distance: 3.9 Miles
AVG Pace: 7:44 Per Mile
MAX Pace: 6:23 Per Mile

Sunday, July 1, 2007

Sunday was for the Hills

Today I took a chance and decided to hit a couple of hills. I headed out and did the Little Big Loop. Little meaning 3.9 miles, Big meaning Hills, and Loop meaning... well, its a loop.

Had a great run. Felt strong throughout even though the run was hot. Made sure to get some fluids in afterwards. Good stuff!

Route: Little Big Loop
Distance: 3.9 Miles
Time: 00:30:05
AVG Pace: 7:47 per mile

Training Calendar

Monday, June 25, 2007

Monday: Easy Run

It was a faster run today than I thought I would have. I took it out another 4 miles and was happy to run the final two miles just over 7 minutes per mile. The rest of this week is looking pretty good for me not to run at all. Thinking of getting a couple of days rest before a long run next Saturday.

Sunday, June 24, 2007

Selling my bike - Sold

I'm selling my 2000 Quintana Roo Kilo Triathlon Bike on Craig's List. If interested, here is the link:


My Latest 4 Mile Route

Good run today. Finally got some rest from Friday night and was able to get out during the heat of the day or a nice slow run. Footpod had me running a little over 4 miles. Need to make sure it is calibrated correctly...

Route: Big Rock to Bench

Saturday, June 23, 2007

Saturday: unexpected rest day

Well, last night was a bit overdone and the Guinness was flowing. Needless to say we had a few too many and my Saturday long run was put off until... well maybe next week. Anyway, things are still a bit blurry and must get some rest.

I will put in about 4 miles tomorrow to catch up with some sleep today.


Thursday, June 21, 2007

Thursday: Rest Day

Today is our 3 year anniversary. I'm going to take today and tomorrow off, and possibly Saturday depending on how many days we celebrate!!!

Wednesday, June 20, 2007

Wed: Easy Run

Still keeping up with my runs. My form is getting better on the uphills and I am starting to control my downhill stride to make sure I keep my form and strength throughout. I have noticed there is a lot of pounding involved on those downhills so the control factor is probably a good thing!

Today's run was pretty standard issue. I did my 3.4 mile out and back route and felt good throughout the entire run. However, at the end of the run I noticed a pain in my chest which I would have normally shrugged off, but it didn't leave for about 30 minutes after my run. That was a little startlesome but once it passed, it was forgotten. I will probably take off tomorrow just to give my self a break... plus it is our 3 year anniversary so I am excited about having a huge meal and some wine with Jordan.

Link to Route: Out and Back
Distance: 3.4 Miles
Elevation Gain: 350 Feet
Elevation Loss: 350 Feet

Footpod Pace: Minutes/Mile
MAX: 6:28
AVG: 7:35

Tuesday, June 19, 2007

Tuesday: A Recovery Run?

So, the plan was to take it easy during tonight's run. A few storms rolled in during the afternoon and I was looking forward to getting a couple of strides in while the heavens were coming down. Well, by the time I got off work, took off the suit, and laced up the shoes, the weather cleared up and the only water I felt was when I happened upon the occasional puddle...

I didn't run too hard, keeping my pace just below 8 minutes per mile. I had a couple of down hill runs where my pace picked up to just under 6:15 per mile, or so says the footpod. I love that thing!

Tomorrow... maybe a little more speed... or maybe not... Taking it day by day.

Link to Route: Out and Back
Distance: 3.4 Miles
Elevation Gain: 350 Feet
Elevation Loss: 350 Feet

Footpod Pace: Minutes/Mile
MAX: 6:17
AVG: 7:54

Monday, June 18, 2007

Monday: Easy Run... Fast

Felt good on the run today. It was something I haven't felt in a while so I thought I would pick up the pace. My first mile was just over 7 minutes and before I knew it I was at the u-turn of the route.

My legs felt strong but I felt a little tightness in the back left hamstring so I backed down towards the end of the route. The hills were very welcoming tonight. Tomorrow the plan will be to keep a slower pace with good form.

Link to Route: Out and Back
Distance: 3.4 Miles
Elevation Gain: 350 Feet
Elevation Loss: 350 Feet

Footpod Pace: Minutes/Mile
MAX: 6:18
AVG: 7:15

Sunday, June 17, 2007

Sun-Day of rest

I'm enjoying taking today off from running. Yesterday was a good run and I feel like I have a ton of strength and speed left in my legs today but I always end up over working my legs to the point that my training gets side tracked by some unwanted couch time.

Today we went out and took some time to explore some new neighborhoods. Might be moving soon, but I would hate to leave such an easy access location to my running routes!

Oh well... plenty of places to run in this town.

Saturday, June 16, 2007

The long run is relative to who you ask...

As I get back into running, it is hard not to jump back in where I left off. So, the long run is not so long... but it feels long because I haven't done one in so long!

7 Miles is a good place to start. I imagine I'll be up to 10 or 11 in the next few weeks. I think that is all I will need since I'm focusing more on the shorter distances these days.

Today's run felt good. Felt a little tweak in the knee that was due to nothing more than my mind playing tricks on me coupled with the heat of the day. It was a solid run finished up with a couple of hills.

I'm happy with where my run form is right now. I am confident I will start to see some bigger gains over the next few weeks. Until then... I think I'll rest tomorrow instead of pushing it. Don't want to screw up a good thing!

Link to Route: Big Rock to Old Milton Parkway
Distance: 7 Miles
Elevation Gain: 600 Feet
Elevation Loss: 600 Feet

Friday, June 15, 2007

Friday's are for Resting

Great week of running means a little reward in the form of rest. Went out to eat with Jordan. She twisted my arm to have a couple of beers. I knew I had a 7 miler in the morning but I gave in. Tomorrow, I will save my long run for the afternoon. maybe get some hot weather training in for good measure.

No Run: Rest Day

Thursday, June 14, 2007

Thursday: 5 In a row!!!

It is hard to believe that I have kept up with 5 runs, much less, 5 runs in a row. Feeling good about the future of my training plan, and adding more interesting routes to the mix. However, today I will follow the same run path as I have for the past 4 days. I might give this a shot next week too. Maybe change up the route and stick to it for the week.

Link to Route: Out and Back with a Twist
Distance: 3.8 Miles
Elevation Gain: 378 Feet
Elevation Loss: 378 Feet

Wednesday, June 13, 2007

Wednesday: Easy Run

Took another trip out to the old reliable running route today. Once again, no brain power required to figure out where to run. Still enjoying the wild life and awesome weather we are having. The heat here is much different that that of Houston's Heat and Humidity.

Easy run on the route. My legs felt good. Slight pain in the knee that went away after a couple of minutes. I will be sure to keep watch on this later on down the road.

Link to Route: Out and Back with a Twist
Distance: 3.8 Miles
Elevation Gain: 378 Feet
Elevation Loss: 378 Feet

Tuesday, June 12, 2007

Tuesday: Same Route Different Day

If I'm able to do anything, it is be repetitive. Today I ran the same route as I had the previous two days of running. I make enough decisions throughout the day at my job for myself and the folks I manage that taking the guess work out of running has been a total blessing.

The run felt good. Again, I took my time and tried to feel the form coming back. I hit a sub 7 minute mile on the way home which was fun. I could feel my legs getting a little tied up by the speed, but I pushed through and made sure to cool done on the back end of the run. Good stuff.

Link to Route: Out and Back with a Twist
Distance: 3.8 Miles
Elevation Gain: 378 Feet
Elevation Loss: 378 Feet

Monday, June 11, 2007

Monday is for Easy Runs

Day 2 of my new training goal of warming up, running strong, cooling down, stretching and repeating is looking good. I'm actually pumped about getting back on the trail. I'm still using the new route application by Google/Sanoodi. Have a look:

My run felt good. I have been taking my run through a neighborhood before hitting the trail in the woods. I just found out the route loses almost 380 feet which isn't such a bad thing if I didn't need to run back up what was lost.

Good run. Will keep this up until I get bored and need a new route. Right now, the deer, rabbits, and babbling brook are quite attractive.

Route: Out and Back with a Twist
Distance: 3.8 Miles
Elevation Gain: 378 Feet
Elevation Loss: 378 Feet

Sunday, June 10, 2007

Back in Action... Again...

So, work has settled, the daily routine is now, well, a routine... and I've decided to get back into the running scene. I have found a couple of new sites I will try tracking my routes with and will update with anything I find that works.

Today, I'm off on my quick 3.8 mile route that adds about .4 miles of cool down. This is going to be important as I get back into my form.

New Plan:
Warm Up, Run Hard, Cool Down, Stretch... Repeat.

Distance: 3.8
Route: Out and Back with a Twist

Saturday, May 19, 2007

Saturday Run: More Short than Long

Today I woke up to a cold snap in the weather which delayed my run. I didn't have any interest in running in the cold, so I waited until about 8:00am when the heat began to creep out from under the shade.

Since I delayed my start, the distance also changed. I still wanted to run that hill that had been calling my name so I carved up the original plan and ended up with about 5 miles of rolling hills.

The run felt good and I had a lot of life left in my legs when I finished up. I could have easily ran another 5 miles... maybe I'll save that until next Saturday.

Friday, May 18, 2007

Friday: Rest Day

Took today to focus on what direction my run would take me on Saturday. There is a hill in my neighborhood that I have been interested in running since I moved here a few months ago. I plan to take it on in the morning. Legs are fresh. Weather is amazing. Couldn't think of anything better than a .5 mile run uphill!

Thursday, May 17, 2007

Thursday: No Run

I skipped my run today. I am feeling good, but needed to take care of a few things. Tomorrow is a rest day and Saturday will be a longer run than in recent days with a few hills thrown in for good measure.

Wednesday, May 16, 2007

Three in a row!

Well, today makes three runs in a row. Felt good again and kept my pace slow and steady. The hills are feeling good these days. I plan on adding a few hills into my long run on Saturday.

Total Miles: 4

Tuesday, May 15, 2007

Tuesday Run

The run yesterday left my legs feeling fresh. I got out early enough after work for there to be a good bit of daylight left so I hit the 4 mile loop again. I made sure not to push it too hard and fished up with the 10x10 superset of pushups and crunches.

Total Miles: 4

Monday, May 14, 2007

Monday Run... Again

So, back on the road and trying to keep up with my runs. The 4 mile loop felt great. I started running through the woods and hit the concrete track just a few minutes later. My pace felt good and the weather could not have been better.

Finished up with my 10x10 post workout super-set of Push-Ups and Crunches. The goal will be to get to 10x20 and then 10x30 and so on. It is a good feeling, but will wipe you out after a good run.

Total Miles: 4

Friday, May 4, 2007

Rest Day

No run today, May 4th. Rest Day. The runs are going well. Mom and Dad are in town and the weekend will be full of family events instead of running. No big deal. Need to give my legs a couple days rest anyway, and no better way to do it but by sharing a few glasses of wine with family.

Thursday, May 3, 2007

4 on May 3rd

One more day of 4 miles. The legs are feeling sore and I am keeping up the pace. The past few runs I have been adding on a couple of crunches and push-ups to the training, keeping the heart rate up at all times.

Post Run Workout: 10x10 (no rest)
10 Wide Push-Ups
10 Crunches
10 Narrow Push-Ups
10 Crunches
10 Wide Push-Ups
10 Crunches
10 Narrow Push-Ups
10 Crunches
10 Wide Push-Ups
10 Crunches

Total Miles: 4

Wednesday, May 2, 2007

Fast Five

Got Home From Work. Laced up the shoes. Ran 5 Miles. Fast Five.

Total Miles: 5

Tuesday, May 1, 2007

Another 4 Miles

Yesterday was a good run so I thought I would pick it up for another 4. Average 7 minute pace. I started my first mile around 8 minutes so I figure the last 3 miles were sub 7. Legs felt strong and my turn over rate was pretty fluid.

The green trees here are amazing and the hills are a lot of fun on the legs. I'm looking forward to watching the seasons change and keeping up my runs. That might possibly be one of the only ways to keep me coming out... something new to see each time out.

Total Miles: 4

Monday, April 30, 2007

Getting back in gear

So, I decided to take another shot at finally getting into a rhythm. There seems to be 2 weeks in me and then... nothing. Well, maybe not "nothing" but definitely something different. I can run fast or slow... slow or fast... doesn't really matter. There just don't seem to be three weeks these days for me to stay on track.

Today I put 4 miles down and felt good about it. Just over 7 minute miles. Legs felt good. Pace was on. Lungs were solid.

I love running!

Total Miles: 4

Tuesday, April 3, 2007

The 4 mile run

Today I put a few more miles on the concrete path. I headed out after work. The rain came through and finally quit leaving the weather humid, hot, and perfect. I ran out through the hilly neighborhood behind our apartments. The warm up was slow but the pace picked up to around seven minutes per mile. The legs felt good and strong and I took a few advil after stretching for good measure.

Total Miles: 4

Monday, April 2, 2007

Treadmilling at 10pm

I went and worked a Job Fair for my company today. That ended around 7pm and I didn't get home until around 10 after dinner. I felt like I needed to put about thirty minutes on my legs to salvage the 5 mile run I had planned so I got home, laced up my shoes, and took it to the treadmill at the apartment's gym.

It was a good run. Boring, but good. I focused on my form as much as possible as well as my turn over rate. I am still trying to keep the turn over around 180 steps per minute but I'm about 5 steps off on average.

I put a little over 4 miles, but I will round it down.

Total Miles: 4

Sunday, April 1, 2007

Rest Day

Today, I felt a little rough after our night out. Jordan and I made it to Buffalo Wild Wings for lunch and ended up at Chicago Pizza for a couple more beers last night. This morning was a bit cloudy and I was in desperate need for a couch. No run planned today... so no big loss.

Total miles: 0

Saturday, March 31, 2007

Long Run

I braved the concrete again this morning. I headed out around 10am and took the run to almost to the end of the Greenway. The pace started out slow... 8/mile and then ended up closer to 7 minutes per mile on the way back.

Running a negative split was a surprise. The hills have been giving me a little trouble, but I am beginning to believe that this is more of a psychological problem than a physical one. I need to start wrapping my brain around the fact that the hills are my friends and not the enemy.

I am getting strong. That is not in my mind. The hills are scary... that's all in my head.

Total Miles: 9 Miles

Friday, March 30, 2007

Rollerblade Cross Train

I gave a new pair of Rollerblades to Jordan today. She loved them and we immediately put them on and headed out the door for a quick roll. They were great on the hills... downhill that is... Uphill was another story and I could tell they would be a good way for me to add a few miles to my legs without the stress of pounding concrete.

Today I found a new weapon to crush the hills with. I'm looking forward for the next time I can get a workout on the skates. Maybe Sunday. Long run tomorrow morning.

Total Miles: Cross Training

Thursday, March 29, 2007

Happy Hour

No run tonight. I had a run planned... but today we went off to celebrate with a coworker and well... the Stout Beer was delicious...

Total Miles: 0

Wednesday, March 28, 2007

Treadmill Run

Today I needed to put a few miles in on the treadmill. I knew I needed to pick up the pace, but the concrete has been a bit brutal and the treadmill would be exactly what I needed to focus on my form.

Jordan and I made it to the apartment gym tonight for a quick workout. I put 5 miles in on the treadmill at a pyramid pace starting around 8 and getting up to about 7 minutes per mile.

The run felt good and I was able to get in a quick massage afterwards. My legs are starting to feel stronger and I am trying to stretch and massage my IT Bands as much as possible. The knees are still feeling good too!

Total Miles: 5

Tuesday, March 27, 2007

Tuesday - 4 Miles

I decided to hit the Greenway again. The concrete is starting to bother me but I haven't been able to find another running trail with a softer path.

The run went well. I felt good and no real issues with the knees. Keeping my pace around 7:45 to 7:30 has been pretty easy. Tomorrow I have some speed work... I will probably take it to the treadmill!

Total Miles: 4

Monday, March 26, 2007

First day of the NEW plan

Easy Run
Dist: 4mi

So, I have been wrestling with a new running plan. I finally put one together last night. It's pretty generic but it should do the trick. My problem is all the hills around this town. They are everywhere and my legs can feel it. The good thing is that I know I am getting stronger. The bad thing is that I don't have a choice unless I go throw a few miles down on the treadmill but that's not going to happen. Not when I can walk out my front door, jog around a wildlife refuge, and enjoy some beautiful trails. Nope, not likely.

At any rate, I made it out on the first day of the plan. Four miles at an easy pace. Not a hard sell because these hills have done something wicked to my pace. Last Saturday I kept an even pace around 7 to 7:45 per mile. Today was a bit slower and I could feel those 7 miles still lingering in my legs. Or maybe it as the hill repeats I did on the bike. Either way, the legs are feeling sluggish but I'm loving the hell out of these miles.

The run felt good and I felt like I was keeping good form. Though the pace was slow I knew the miles were good for me. I'm looking forward to tomorrow's workout. 4 more miles, but this time I might take it to the streets.

Training Plan: Week 1

Sunday, March 25, 2007

X-Training... The Big Red Bike

I love my bike. Red... light... and Fast. Today I took it out to do a little exploring and to see if I could find a hill or two for a couple of heart pounding repeats.

The exploration was a bit boring and slow because of the kids, dogs, and roller bladers on the Greenway, but I was able to find a nice hill that took the breath away. After three hard efforts I thought I would call it a day but not before sprinting the last 3k to the house.

It was a good day. The weather was beautiful and the suffering was minimal. Maybe more suffering tomorrow when my first day of the new plan begins.

Saturday, March 24, 2007

1/2 a Long Run

Today I took it upon myself to go for a long run. I haven't done one it a while and I figured I could put 7-10 miles in. This is a far cry from a true long run, but these days, in these hills, 7 miles would put some solid miles on my fresh legs.

The run ended up being 7 miles. In fact, I used to create my run route. 7 miles was easy to come by with all the trails around here. I felt the concrete beneath my feet and it began to wear on my knees by the end of the run.

I need to find a new route to put these miles down on. I have heard there is a nice dirt trail down in the metro area. I might give that a shot next Saturday... Road Trip!

Tuesday, March 20, 2007

Quick 4

Jordan's dad is in town. Not much time to run or blog. Picked up 4 miles between work and dinner. Felt good. Beer after the run tasted great. Looking forward to getting back out there. The concrete is starting to become a bit annoying... Concrete vs. Asphalt I have my idea about what is better for the knees.

Alpharetta Asphalt.. here I come...

Sunday, March 18, 2007

A Nice Walk in the Woods

Today Jordan and I decided to take a quick walk through the woods. We made it about a three mile walk including a quick spin around the pond. Not too many birds or other wildlife out today. It was very quite but it was great to have some time together on the trail. Its not often that we get to do this together. I enjoyed it... even though walking is a word I just added to my limited vocabulary.

Saturday, March 17, 2007

First Steps

Today I ventured out on my first run. It had been a great first week at work and I had a lot of energy to blow off. I headed out the door in the hopes that I would find a nice trail just off the pond near the apartment. I never would have guessed I would run into a 12 foot wide concret path straight through the woods.

The Big Creek Greenway is a nice trail with a ton of wildlife that includes deer, geese, rabbits, and squirrls. I saw all of these on this initial run so I am excited to see what the later spring days will bring. Snakes... maybe.

Anyway, the run was great. I ended up taking about a 4 mile jog to get the legs moving. The concret path is a little too much for the knees so I know I will need to find a new running path soon.

This place is AWESOME!

Wednesday, March 14, 2007

Home Sweet Home

Atlanta is amazing. The road trip here was actually quite easy and our furniture arrived without incident. The hills are all over the place and I can't imagine what it is going to be like to run in this town.

Ducks, and Geese, and Deer... Oh my...

Friday, March 2, 2007

The Trip Home

Today was rough. Went out late last night. Thankfully today was a rest day with no run planned. It was all I could do to stay awake on the flight. Thinking about a new training plan helped. I think I will start Sunday with a short run, and then get on the path to long distance with speed.

Thursday, March 1, 2007

Trip to Atlanta

No run today. Got on the plan at 6:45am and headed out to Atlanta. Weather was bad and delayed the flight. I'm looking forward to training in this new environment. Cool weather, hills, lots and lots of trees. It reminds me a lot of North Austin.

The next phase will be to pick a race in the future and start training for it. Probably a marathon. Need to come up with a new training plan that will incorporate a lot of miles with plenty of hills.

Wednesday, February 28, 2007

Three in a row!

Another great run tonight after work. Jordan was able to help me out and pick up my cleaning so I could get my run in! She is awesome!

My pace felt sluggish at first but evened out as the run got past the first mile. My pace was about 7 per mile but I am still not wearing a watch so that is up for debate.

Tuesday, February 27, 2007

Another good run

Tonight was another great run with steady pace and solid form. Saw a few more running buddies but finished up before they got started.

The run felt great and my pace was about like last night. Probably 7:30 per mile or better.

Tomorrow I want to get in one more run like this before my business trip to Atlanta. Things are coming back nicely!

Monday, February 26, 2007

The road back

We are moving to Atlanta and I have decided to get back into running form.

Tonight I ran the memorial park loop and came across a few running buddies. They actually complimented me on my running form which was a huge ego booster.

Tomorrow I plan on another loop. And more form work.

Wednesday, February 14, 2007

Valentine's Day - No Run

The weather here has been cold and wet and today finally cleared up but it kills me that it is still so cold! We are in the south. The weather should be cold for 1 week out of the year and then bounce back to the 100's. That's the way I like it anyway.

At any rate, there was no run today. Jordan and I spent Valentine's day at the house and had food and wine. Very nice. The running shoes stayed underneath the bed and probably won't hit the pavement until tomorrow night after work.

For Motivation
"I always loved was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." - Jesse Owens

Tuesday, February 13, 2007

Twos Day

Today was another rest day held over from the Saturday night festivities. The plan tonight was to take it easy and have dinner plus one at the table. However, it looks like we will be dinner for two and that fits well with the big plan.

Tomorrow I think I will really be counting on being able to get out and run. Not sure how far. Not even sure what time. But, it will need to be in the morning due to the date... Valentine's Day!

27 days until Atlanta!
2,332,800 seconds
38,880 minutes
648 hours
3 weeks (rounded down)

For Motivation
More can I bear than you dare execute.
- William Shakespeare, King Henry the Fourth

Monday, February 12, 2007

Monday's Mundane Melancholy

So, today was not much different than yesterday. The brain was still swimming a bit with episodes of sometimes good, sometimes not so good feelings in the gut. By mid-day I had vowed to never have another session like the one I had on Saturday. I am completely useless and don't think I will get a run in until at least tomorrow morning. Certainly not tonight.

28 Days until we move to Atlanta!

For Motivation:
I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
- D. H. Lawrence

Don't waste time or energy on feeling sorry for yourself. It does little good.

Sunday, February 11, 2007

Sun-Day of Rest

Last night was a complete departure from anything remotely associated with running. I had anticipated a fun filled night with Jordan and our friends Jeff and Helena, but what I didn't expect was a 4am late night party that seemed to end too soon.

Needless to say I was pretty worthless on Sunday. In fact, I spent most of the day in an out of bed trying to catch up on sleep. I have one month before I move to Atlanta and I have the full intention of jump starting my running so that I am prepared for 14 milers and maybe some speed work by the time I get there.

For Motivation:
"When I read about the evils of drinking... I gave up reading."
- Henny Youngman

Saturday, February 10, 2007

Longing to Long Run

Today I got out around 11am. My original plan was to get started at 7am, but after waking up and seeing that it was still cold I decided to pull up the laptop and see if I could find some motivation.

I'm getting faster and my legs stronger every time I make it back on the road but the new life that waits for me and Jordan in Atlanta has taken most if not all of my attention. So, the running has taken a back burner for now. However, I realise that if I don't keep up with the miles... it will be another long road back.

That being said, the run today felt good. I am still at about 30% of the distance I was putting in on my long runs but hey, a run is a run. After about 45 minutes I could feel my left hamstring starting to get a little vocal so I pulled up on the negative split and wrapped up at the house just after 11:45.

Jordan cooked eggs and I had a few pieces of toast and a nice Yogurt and Strawberry with Orange Juice smoothie.

For Motivation:
"I run because it's my passion, and not just a sport. Every time I walk out the door, I know why I'm going where I'm going and I'm already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical's a consistent reward for victory!"
Sasha Azevedo, Runner Athlete

Friday, February 9, 2007

Running East

I've been able to get out on the road a few times since my last post. The weather has been agreeable and my evenings have been spent running a few miles before it gets too dark as the days are getting longer.

I found a 4 week program that will put me on the bike about 5 days a week. My hope is that it will jump start me back to life after the lazy winter has sucked the speed from my legs. To add another complication to the path of speed recovery Jordan and I are going to be moving in 1 month 800 miles from home.

Yep. Headed East to see if we can get into something new. Me, a new position with my company. Her, a wide open employment market to run wild in. But the both of us will soon be sharing new experiences together which makes all of this one of the most exciting times in our lives.

No matter where work may take me, I can still lace up my shoes and go for a run.

Sunday, January 28, 2007

Sunday Stroll

I was actually sore this morning from my easy run on the treadmill yesterday. It is a bitter sweet feeling because I know I will feel this way at least for the first week or so as I get back into running, but at the same time I'm excited to actually be feeling something again.

Today I waited until 4pm to lace up the running shoes. The weather had been begging for me to get out much much sooner, but I had to be sure that the sore legs were really only sore and not telling something different.

I felt pretty good during this run. It was just one week ago that I had to turn around after the first mile because of the burning in my chest due to the cold I just could not shake. However, today was a run of a different color. It was light, brisk, my turn over rate was solid, and I felt like I was actually gaining ground on those lost weeks of rest.

I feel like I can keep increasing my distance, time, and effort from day to day ever so slightly to get back to where I need to be in the next 4 weeks. The New Orleans 1/2 marathon might still be a stretch for me, although I would be able to use it as a training run instead of racing for a personal best. I will keep that in mind as the next week comes and goes and I get a better idea of where I am physically and mentally.

For motivation:

"Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It doesn't matter if you are the lion or the gazelle, when the sun comes up, you better be moving." - Maurice Greene (attributed to Roger Bannister shortly after running the first sub-4 mile)

Saturday, January 27, 2007

Treadmilling in the Rain

Last night I set my shoes to the side along with all the cold weather running gear I would need. Before falling asleep Jordan said it would be raining in the morning so I thought if she was right... which she normally is... I would need a Plan B. Bring on the treadmill.

I woke up to find the sky had opened up once again and the streets were flooding from another down pour. This has become something of a trend these days so I have been scouting out the local gyms to see where I will be guaranteed a treadmill.

So, this morning I got out early and hit the great indoors. It has been a while since I have been on the treadmill so it was mentally harder than the effort I was giving. That is a good thing because I was only keeping a pace around 8min/mile. slow, but I'm recovering from something of a pretty insane cold so I can take the stares and odd glances that aren't really happening but my ego says they are.

I put a solid 30 minutes in on the treadmill with 5 minutes warm up and cool down. This was the first run since December that I really felt good both during and after the effort.

Things could be heading in the right direction!

Saturday, January 20, 2007

Back out on the run

This morning I slept in after waking up and seeing another rain storm. That weather has had me sidelined. Not because I don't want to run in the rain but because I think getting out in the elements like that would bring back another week of a hacking cough and that is something I am not willing to risk at this point.

The goal now is just getting my legs moving with the least amount of discomfort and or damage to my upper respiratory system. So, this afternoon I got out and ran for about 15 minutes. My original plan was to run much longer than that, but I could feel my chest heaving and my heart rate monitor was giving me some funky read outs so I decided to turn around after the first mile and head back home.

I read some where that it takes about 2 weeks for every 1 week of time off from running to get back to form. Using that formula I will be building back up for the next 8 weeks. I can't have that. My goal will be to turn this around in 4.

Sunday, January 14, 2007

Houston Marathon Spectator

Over the past few months I have been diligently training for the Houston Marathon. My goal... to qualify for the Boston Marathon. I guess it is a normal occurance for an athlete to be sidelined due to illness or injury, but until it actually happens to you, it is hard to relate to just how that feels.

This morning I slept in. My original race day plan had me waking at around 5am for a 7am start with the 3:10 Marathon pace group. Instead, I rolled out of bed around 6:45, poured me a cup of coffee, and walked down my street to watch as the marathoners ran past our street around the 4 mile mark.

It was surreal, watching as those runners I had seen so many times in training past me by with a nod and sometimes a shout. They knew I was in my own silent pain but at the same time I was happy to be standing there. This was the first time I have ever been a spectator at a running event and because of that, I decided to soak as much of it in as I could.

One of the most exciting moments of the race was when the blind runner and his sight guide ran past me. I had seen the both of them on many Saturday mornings and to see their goal race a the start was very inspiring. I decided then and there that I would drive to the finish line and watch that team of athletes cross in victory.

I got downtown with plenty of time to see the Men's and Women's marathon winners. The women broke Houston's previous race record that had been set something like 30 years ago. She was impressive. However, the feeling I got from seeing that record setting run pailed in comparison to the feeling that overwhelmed me when I saw the blind runner and his guide cross the finish line.

I stood behind the barackades shouting at the top of my mucus filled lungs to share in the success the two runners had achieved. And as I began to compare his handicap to my 4 weeks of upper respiratory infections I refused to let my enthusiasm for running, my love for competition, and my overall fitness dedication to be extinguished by a slight set back. My race legs will be back soon and the secret will be smart training coupled with getting my mind wrapped around the fact that I have not lost much over the past couple of weeks. It's all mental.

Tuesday, January 9, 2007

First Night of Sleep

Well, my issues with sleep deprivation seem to be over. I got antibiotics and some adult strength cough syrup from the doctor yesterday. I slept through the entire night and opened my eyes at the first sound of the alarm clock. This was something very new to me. Not even on my best night's sleep have I made it all the way through to the alarm clock. I am hopeful that the rest of the week will be the same.

Monday, January 8, 2007

The Diagnosis

Well, last night was total hell for me and Jordan. I slept for about 2 hours with my waking hours filled with a hacking cough that lead to an even worse headache. Needless to say, the issue of deciding if I was going to the Dr. was an easy choice.

The diagnosis from the Doc. was not really something I wanted to hear with a 1/2 Marathon coming up. I have a full blown case of an upper respiratory infection. He gave me a couple of prescriptions that should have me back among the living by Saturday. That will be cutting it close for the race, but I really want to run and I will be keeping my fingers crossed.

Early to bed this week, plenty of fluids, a few vitamins and I'll be good to go!

Sunday, January 7, 2007

Short Run - An Easy Run

Well, I decided to take it to the streets. I have been sitting around the house nursing this cough of mine for over 2 weeks now. It seems that I have been unable to do anything productive recently due to the cold and or flu I've been dragging around from day to day. So, this afternoon I said to hell with the couch, laced up my shoes, and went for a run.

What do you get when you mix 2.5 weeks of no running, and 2.5 weeks of coughing? A high heart rate, slow pace, and an overall bad run. I tried running the easy route that I have set up for rainy days. That wasn't the best idea. I felt like hell afterwards, my lungs were on fire, and I felt like I could have coughed my lungs inside out. That is not a good thing.

I think I'm going to head to the doctor tomorrow if this doesn't get any better. Until then...

  Sunday run in the rain.