Feels good to get 10...

Well since my last post, I feel off the running bike for a minute. I didn't get my long run in on Saturday or Sunday, so I finished last week with only 12 miles. I had very good intensions, but I never got out the door to do it. I planned on doing it Saturday, but my wife got off at 6am instead of 3am. I was going to run 8-10 miles early Saturday morning, then shower and head to my son's baseball game. Her staying over to help out put those plans on hold. Sunday morning I was just lazy and didn't want to get up and run. Monday morning, same thing. Monday at work I felt really bad since I had not run in 3 days. I was mad at myself for not getting up and doing it since I was on a good roll. So after work, my daughter has soccer and my son and I got some baseball work in at the field. Then I got dressed and set out to do 4 to 6 miles. My wife don't like me running at night without my phone or a partner, so I had to take my phone. I started out and the weather was perfect to run. It was cool and the light breeze felt awesome. I got about 3 miles in and decided to go for 8 miles again. Once I got to 4 miles, instead of turning around and heading back towards the house, I kept going. I called my wife at 6 miles and told her I was feeling good and was going for 10 miles!!!!! She thanked me for calling and not letting her worry (even though I scared her when I called and was talking while running). I ended up finishing my 10 mile run 30 seconds shy of 1 hr and 30 minutes. I WAS STOKED!!!! It was kinda silly to out with no water or Shot Bloks, but it was totally not a planned 10 mile run. It was a great run and made up for the 3 days I didnt run. I guess that was a small rest break for my 1st 10 miles in awhile. I didn't get up this morning like I was supposed to and get 5 miles in. I planned on doing it after work around the neighborhood and let the kids ride their bikes. But 30 minutes before I left work, it started raining. I would run in it, but my wife is working and I can't leave them alone at home. So, I hope to get in 4 miles in the morning and then maybe 4 or 5 on Friday. I think I will try for 8 on Saturday. I doubt I will get to go to Franklin, TN for the Franklin Classic 10k on Monday. Oh well....maybe next year....


Happy running!!!

No Slowing Down....

Well, I have been meaning to blog a little more, but crap, when do I have time. Sunday I was able to get in my 2.5 recovery run for a total of 20 miles for last week. I think the short run after the 8 mile run helped my legs alot. I woke up Monday and was not sore at all. I did the 2.5 miles slow and didn't worry about my time. Once thing is for sure though, I wil NEVER drank an AMP'd and go straight out and run again. I about seen it for the 2nd time right after mile 1. I had to stop and walk for a minute or two to keep from throwing it back up. After that, I was good to go. Monday I took a rest day. I had planned on running, but woke up Monday morning with my stomach acting up, so I put off my run. Tuesday, I got in 3 miles with Rich and then ran 2 more miles after he peeled off to get ready for the day. His in-law's were in town, so he squeezed in a run with me Tuesday morning. I finished that 5 miles feeling good and felt I could have went a few more miles. The weather was great too, so I am sure that played a part in it. Wednesday I got up earlier than normal and headed to Hendersonville for EMS Bike Team training. I had planned on running 4 miles and then riding with the team, but I was running late and only got in a 3 mile run. I did progressively get faster over the run and finished my last mile in 8:13. I felt good after that run too. My legs seem to be doing well with the increase in mileage. I just pray it stays that way. The team and I ended up riding a little over 6 miles. This helped loosen my legs up to and I felt GREAT after riding. This morning I got up and didn't feel well again. I had a late night at work, so I got in bed at like 11:30pm and was up at 5:10am to run. I did consider texting Rich and bailing on him, but I finally grew and set, got dressed, and headed out the door. I wanted to do 6 miles this morning, but after thinking about having to be at work early to go to a meeting in Nashville, I decided I better only do the 4 miles with Rich. We knocked it out at a 9:14 pace. Legs felt great again and my shins have all but stopped hurting. The only time they are a little tender is the next morning after a rest day. It is like they feel better then more I run and they don't want to take a break. I am on track to log my 3rd straight 20 mile week. I have plans to run 8 miles on Saturday morning early before an 8:30am baseball game. Then I want to do another 2-3 mile recovery run on Sunday. This should put me at 20-22 miles for the week. It should cap of a 70+ miles month of August for me!!!! I am stoked about that.....

Well, thanks for reading my blog and feel free to comment (good or bad)....Happy Running!

WOW, What A Week!!!

Well, my daughter's soccer practices started this week to go along with my son's baseball practices. Needless to say, We are very busy now. I usually run in the mornings, so I can't really use all this as excuses, but by the time we get home, get cleaned up, and kids get to bed, it usually is 9pm. Then I do what I have to do, and it is 10:30-11pm by the time I climb in bed. This is hard on me since I like to sleep and 5:15am comes early. Anyway, let's talk about running.

Rich and I got in 5 miles on Monday. I took the day off due to it being my wife's birthday, so we ran after taking the kids to school. The humidity was up, and man was I feeling it the last mile. Rich had to almost drag me the final mile. Tuesday came and we took a rest day due to Rich's knee being sore. I could have ran, but I was just lazy and didn't want to run alone. Wednesday, we did 3 miles. Thursday, Rich was resting and I was going to do 4 miles, but like always, I was lazy. Friday come around and Rich did some miles. I didn't run with him due to having SWAT training and the Commander usually tries to kill us physically. Training ended up being a GREAT day of repelling and not alot of physical stuff. The one thing that sucks though is the Commander knows I am a runner, so when there was a need for a runner to run the course with the guys trying out, then he calls on me. I ended up running about 1.5 total yesterday in full SWAT gear with the guys trying out for the team. Nothing fast, but at least it was alitle mileage added to the weekly total. This mileage was in combat boots and about 30 extra pounds too!!! Today rolled around and the alarm went off at 6:30am. I shut it off and went right back to sleep. My daughter had us up at 3am throwing up with a stomach bug, so there was no way I was getting up early and running. When I finally got out of bed at 10am, I seen it was a beautiful and cool day outside. I laid around for awhile and felt guilty for not running my scheduled 8 miles. So I finally got up and got to it. My son rode his bike the whole way with me. I ended my 8 miles with a 9:23/mile pace. Not too bad!!! I didn't want to run too fast and risk my shins hurting more. I think my son was hurting more than I was by the end of the 8 miles. Surprisingly, I felt great after my 8 miles and I don't have any aches or pains (not yet at least). I am 2.5 short from my planned 20 miles this week, so I will probably get them in tomorrow afternoon. I hope to get 22 miles next week with a 10 mile run to end the week on Saturday.

Happy running to all and hopefully see some of you soon at a race!!!

My week in Review

We'll, I know for some it is just a single day of running, but I am happy I got in 2o miles this week. I did 6 miles on Monday night and then 4 more miles on Tuesday morning. I am pretty sure this qualifies for 2-a-days since they were only about 1o hrs apart...hehehe. Anyway, I rested on Wednesday, but really wanted to run again. Rich and I did 4 on Thursday morning together. I really wanted to do 4 more on Friday, but rested again. I don't want to over do it like I have twice already and get injuried again. Saturday morning I met up with Rich for another 6 mile run. It went well and we averaged a 9:22 pace. We have plans to do the Franklin Classic 10k on Labor Day this year. Anyway, I got on the scale at my mom's yesterday and weighed in at 183!!! I was stoked. Not a month or so again I was back up to about 192 or so. I think I can probably in in the 170's by the Franklin Classic 10k. I am starting to shop for a new pair of kicks. I got about 250 miles on this pair, so I need to pick up another pair. My shin on my left leg just above my ankle is staying alitte tender. I am hoping a new pair of shoes will help that out. I plan on using my foam roller more this time around too. When I get done with this blog entry, I plan on using it for awhile while watching the Phillies/Braves game on ESPN. I got 4 to 6 miles planned in the morning with Rich, so I want to be good and loose for it. I hope to atleast get in another 20 mile week this week if not more.

My wife's birthday is tomorrow. I have taken the day off work to spend with her. We were going to work out together for the 1st time, but I think she is going to go work out while I am running. We actually went out on a date last night for her birthday and had a blast!!! Hope to do it again in a few weeks.

Well, I am going to get off here and roll out my IT bands. Everyone have a safe and happy running week.

Got in a 6 miler this evening!!!!

Well, I had plans to get up at 5:30am and do 4 solo miles this morning. I had in my mind to start this week off right and get up and run on Monday morning like I am supposed too. Well, the dog woke me up at 6:45am wanting to go out!!! I barely had time to get up and showered, get the kids up, get them dressed and feed, and get out the door to drop them at school and head to work. I had to get my wife up after 2 hrs of sleep (she works until 3am in the ER and gets home around 3:45-4:00am) to help. I was bummed all day that I didn't get a run in, but I knew I could get it in this evening. I got home and ate a light supper and then chilled for an hour or so. My son and I went out and he practiced pitching to get ready for this fall's baseball season. He did well tonight and I can't wait for games to actually start. Anyway, after we practiced, I came in and got dressed. It was still alittle hot outside and really humid, but if I waited until sun down I knew I would not get done running until the kids were already in bed. I headed out and planned on 4 miles or so. When I got to around the 2 mile mark, I decided to turn and run through the park and hit the 1.2 mile loop inside. It was nice running through there and watching the pee wee football teams practicing. I came out of the park and checked my Garmin, I had in 3.17 miles so far. I walked for about 30 seconds and took some slips of water. Then I headed back towards my house on my usual running route. I ended up having to run up and down my street to get in the last remaining 1/2 mile or so for a total of 6 miles. My legs felt good during the run. The heat at times affected my breathing, but I kept a pretty good handle on it. I got the same side stitch on this run as I did on Saturday. I am beginning to think I might have a knot in one of my muscles on that side that needs to be worked out. Anyway, I was happy to get in another 6 miler and work towards a good week of mileage. I do need to pick up another pair of compression socks since I lost mine on vacation. I really think they help my shins. the inside of my left shin above my ankle is getting alittle tender again. Last time it done this, I picked up the compression socks and started wearing them. After about 2 weeks, the pain was pretty much gone. Now that I think about it, I did start wearing new shoes then too. I got about 230-240 miles on my Saucony's. I am planning on picking up a new pair at the 1st of Sept. My son gets his braces on his teeth next week, so my extra $$$$ for running gear is going to be cut down to almost nothing!!!!

Happy running and I hope to see you guys and gals at a race soon!!!!

2009 Garden Spot 5K Race Review

Well yesterday was the Garden Spot 5k in Franklin, KY. This was the race that I PR'ed in last year. I have been running this summer, but not like I was last summer. At this point last year, I believe I was running 4-6 miles every other day. I need to work on that now since I have like 5 1/2 marathons planned starting in October. Anyway, Rich agreed to run this race with me this year. I picked him up at 6:30am and we headed out. Got to the start at about 10 minutes til 7am and got signed up. I should have known when I didn't get a race shirt because they were out of them that today was not going to be my day. I guess my 1st mistake was not eatting my usual 2 Special K cereal bars for breakfast. So I guess the T-shirt thing was #2. Any yes, for me anyway, bad things happen in 3s. Rich and I stretched out and ran a bit to get warmed up. I was feeling good and felt like I could get close to my secret goal of 24 minutes. I was wanting to go under 26 minutes for sure, but was hoping to put up a good time again this year. Rich and I talked about paces and he was planning an 8:45/mile pace. I told him to grab me and drag me to the finish if I crashed and burned in my attempt for a good time. Everyone got lined up at the starting line and I slide in behind the "shirtless" fast guys. I still don't understand why a person would want to run a race shirtless!!! Anyway, the siren sounds and we take off. About 1/2 mile in I glance down at my Garmin and I am running under a 6:30 pace. I felt ok with it and was hoping to atleast finish out the 1st mile quick and then settle into an 8:00/mile pace for the last 2.1 miles. I cross the 1 mile mark in 7:01. I was starting to feel that quick mile too. Last year I did a 7:04 1st mile and was probably 15th at that point. This year, I was probably 30th. This was a waaaaaaay faster group this year. About 1/2 mile into mile #2 I was starting to feel the effects of going out way to fast. I slowed my pace and tried to control my breathing. I got to mile #2 and crossed it at an 8:23/mile pace. That is when the wall was crashed into mentally by me (bad thing #3). I got a side stitch and all of a sudden I felt like I was running in an oven. I ended up stopping and walking for 20 seconds or so to try and catch my breath. I was trying to pump myself up mentally to finish strong and push for the sub-24 minute finish, but I had NOTHING left in the tank. On the 2nd short walk break I took I heard someone call out "Come on boy, don't stop now!!" I looked up and Rich was coming up beside me. I was excited to see him and knew he was going to pull me into the finish. But after about 0.2 miles, I told him to go on without me. HE WAS FLYING!!! I felt like I was having to almost sprint to keep up with him. So with about 1/2 mile to go, I watched Rich run off and leave me. I was thinking I would try to pick it up and sprint to the end to catch him, but I knew that I had nothing left to accomplish it. Come to find out, he passed like 4 people on the last straight and finished in 24:30ish. He ran an 8:04, 8:04, and then a 7:30-7:45 min/mile for the last mile. That is why there was no way I was going to be able to keep up with him. He had a GREAT race and I should have just ran with him instead of trying to do something crazy. I ended up coasting down the last straight and then having to sprint the last 20 yards to keep from getting passed by 2 people. The last mile was at a 9:11/mile pace. Kinda sad after running the 1st one in 7:01!!!! I ended up finishing 49th out of 166 runners. I was 9th out of 18 in my age group (30-34). I had a time of 25:18. I did accomplish my goal of under 26 minutes, but I should have paced myself way better and I might have accomplished it. I was not happy with my run and I will try and learn from it for the future.

On a brighter note, I did come home and hop on my road bike for a ride. I did 10 miles in 45 mins. It felt good to get out and ride my bike, but I think I have a low back tire. The bike felt funny when I took turns or curves at speed, so I had to slow way down to make sure I didn't crash.

I plan on running 4 miles in the morning and sometime this week getting in a 6-miler. I would really like to do 4 on Monday, 6 on Tues, 4 on Thursday, and then 6 0r 7 on Saturday. My next planned race in the Franklin Classic 10K on Labor Day. I hope to have a good race then.

Happy running to all and I hope everyone's races or runs went better than my did this weekend.

Great run this morning...

Got up at 5:15am to get in a quick run before getting the kids off to school. I met Rich at 5:45am for a 3 mile run. It was a perfect morning to run even though it was slightly humid. It didn't seem like no time and we were finished with the 3 miler. We discussed running the Garden Spot 5k in Franklin, Ky this weekend. I ran it last year and it is currently my 5k PR race. I did it in 23:33 last year!! I am fairly sure I can do it again. The only hill in the course is during the 1st mile when you are still good and fresh. The rest is through quite neighborhoods. I am currently planning on running it either way, but it will be cool if Rich runs it with me. Or course I have not found if my son has baseball practice on Saturday morning. That might throw a monkey wrench in there. Anyway, we are planning on 4 miles in the morning, so I am getting ready to hit the hay and get some sleep before getting up at 5am.

Happy Running tomorrrow!!!

Here we go...

Well, I have not been doing very well with my training the past few weeks. I have had very small numbers the past few weeks. It has been crazy busy at work and I have just not wanted to get up and run. I plan on changing it, but I have to get mentally ready too. I did get a good run in this morning. I only did 4 miles, but it was AWESOME. I think this is my 1st run where I had a negative split too. My 1st mile was 8:50. the next was 8:43 (or something like that). I then decided that I could probably step it up a bit (Plus it was looking like rain at any minute). I then sped up and got mile 3 in 8:30. The last mile I sped up again and concentrated on running strong. I finished the last mile and looked down at my Garmin. The last mile was in 8:08!!! I was stoked. The whole run had an average of 8:36!!! I know this was not totally correct though. I plan on running the Garden Spot 5k in Franklin, KY this next weekend, so I hope to keep an 8 minute mile up for 3.1!!! I want to come in under 24 minutes again if I can push myself. Well, I am off to finish this TV show I am watching and hit the bed. I hope to get in 4 more miles tomorrow.

SHOUT OUT TOO CRAIG & AMY !!! They finished the Grizzly Marathon yesterday, and then surprised everyone with a 2nd, that's right I said 2nd, marathon today!!!! You guys rock!!!

Happy running to all....

Week 1 Training Review

Well, I have decided to follow Bart Yasso's 12 week 1/2 marathon training course. I was using it this past Janurary through March for the Country Music Marathon before my IT band decided to go haywire on me. I counted back 12 weeks from Oct. 3rd and the 1st week was last week. I had no idea that last week was the start of the training cycle. So I checked the charts to see what was required for the 1st week of training. Below is what was required followed by what I actually did.

Week 1 Training (actual miles)
Mon - 4 miles
Tues - 4 miles
Wed - Rest (3 miles 9:18 pace)
Thurs - 4 miles
Fri - Rest (4 miles 8:34 pace)
Sat - 5 miles (6 miles 8:57 pace)
Sun - Rest

Total - 17 miles (13 miles)

So I was 4 miles short last week and had no idea. I did 16 miles the week before, so atleast I had some mileage on the log. I was ready for this week to start though. The week is planned like this:

Week 2 Training
Mon - 4 miles (4 miles 9:34 pace)
Tues - 3 miles (3 miles 8:47 pace)
Wed - Rest
Thurs - 5 miles
Fri - Rest
Sat - 6 miles
Sun - Rest

Total - 18 miles

My shins were hurting last night for the 1st 2 to 2 1/2 miles. I guess they were mad for the 6 mile run on Saturday. When they stopped hurting, I was able to run and enjoy it. This afternoon, I wanted to get my 3 miles in before the rain started. I felt good running today and didn't really have any pains. My legs did feel alittle tired though. I ended the run with 3 constant miles (8:46, 8:45, 8:47). I am getting more and more accustomed to running around an 8:30-8:45 mile. I need to hit 9:00-9:10 miles to get my desired time for my 1/2 and full marathons. Best case for both races is under 1:50:00 for a 1/2 and under 4 hrs for a marathon. I know that is lofty for my 1st marathon and 2nd 1/2, but I know I can do it. I was 4 mins shy this past March at the Tom King 1/2. I can make under 2 hrs this next one. That is my time goal (Under 1:50:00 is my dream). For the full marathon, I want to finish under 4 1/2 hrs to be happy. If I make it through this fall healthy, then a sub-4 hr marathon for my 1st one is doable.

Anyway, I am off to eat supper and get some sleep. Tomorrow is a rest day, but I plan on riding 10 miles or so on the bike if it is not raining in the morning.

Happy Running....

BTW....I FEEL GREAT TO HAVE A RUNNING GOAL AND TRAINING PROGRAM STARTING!!! Makes running solo easier for me!!!

Well hello again...

Sorry, I have not been blogging. Our laptop cord had trashed accidently by my daughter, so I had to get another one. I have been trying to work on my running and be more on top of it. I got in 16 miles last week (2 6 mile days too). I was too lazy to get up this morning and run solo after Rich was not able to run. My plan was to get 16-20 miles this week for 2 consistent weeks. I can still do that, but I have to get my arse in gear. I was going to run tonight when I got home from work, but another late medical examiner case kept me at work late. My wife is at the gym now, but I will probably forego my Monday run for sleep. Rich and I have 3 miles planned for in the morning. I would really like to get 4 or 6 on Thursday. Then hit 6 miles again on Saturday. Then maybe 2 or 3 on Sunday morning. I did pick up some new cycling shoes. The ones that came with the bike were about a size and a half to small. I also got a helmet, so I feel better about leaving the neighborhood now. I am going to try and get in 20-30 miles on the bike this week too. Would love to get up to 35-40 miles a week running and 75-100 miles a week cycling.

I am checking out a duathalon in Tellahoma (or however you spell it) in August. It is a 2.6 mile run followed by a 10.2 mile ride. Then you run 2.6 miles for the final stage. Does not sound to bad. I think it would be a blast to try out. I did 3 miles the other day running and then hopped on the bike and rode 7 miles. I am thinking about trying the distances one Saturday to see how it feels before I sign up.

I have decided to run 2 1/2 marathons in October and maybe the Las Vegas 1/2 marathon in December. I figure if I can stay healthy all fall and early winter running, then I can shoot for a Spring marathon in 2010. I don't know about the Country Music Marathon though. It is local, but the weather is a BIG factor.

Well, I am off of here to watch some of the Tour de France stage from today before going to bed.

Happy Running to everyone on Wednesday....

Trained with ERT team today

Well, I did not get up and run my planned 4 miles this morning because I had training today with the Sumner Co. ERT (Emergency Response Team or SWAT). We usually get pretty physical during training. This was day 2 of a couple of days of training for this month. Yesterday they did alot of pool work and swimming in full SWAT gear. This adds anywhere from 30-40 lbs to each operator. I didn't get to go yesterday due to other issues at EMS, so I planned on being there today.

Well, today was not as bad as it has been in the past. I think everyone was still tired from the day before. We did run 1 mile in full gear. The extra weight was not that bad, but the slower than my normal pace killed me. The slower pace equaled more foot falls. This translated to me when my hips were killing me afterwards. After the 1 mile run, I had to be carried by a teammate 100 yards before he could shoot. Then after he got done, I had to carry him 100 yards. He had me by 50 lbs easily, but I didn't have much of a problem doing it. After that, we had to move up the and and carry each other 50 yards before shooting again. This time it was harder, but I kept a steady pace and got it done. The worst part of training today for me was shield work. We took turns carrying the shield while shooting targets. The shield don't weight that much, but after holding it up with one arm and shooting with the other for 10 minutes while walking backwards and forwards sucks!!!! Anyway, this was my physical activity for today.

When I got home, the kids wanted to go for a bike ride. So I ended up riding an easy 2 miles or so with them before calling it a night. I plan on running 3 miles in the morning with Rich (YEA!!! my running buddy is back!!!). I think I might jump on the bike after running and riding 6 to 10 miles.

Be careful pounding the pavement!!!

Well, here we go....

Here is a pic of my new toy. It is a Cannondale, but I can't tell you the exact model and year. It rides well, but needs a good tune up before I ride it much. Anyway, I picked this up on Saturday from a friend for $150!!!! Not too shabby! I got a total of 4 miles in last week. I just could not get up out of bed and run. My daughter was playing in the district tourney for softball and had games every night last week but Friday. It was good though, they ended up winning the 6u district tourney!!!!!

I did get up this morning and run a 5k. I did a lap around my neighborhood and added in a loop through another neighborhood to get the 3.1 I wanted. I did it at an 8:40 min/mile pace, so I was pleased with that. I felt good running that for about 2.5 miles, then it hit me...hehehe. I plan on doing 4 more in the morning.

We did get out as a family and ride bikes this evening after supper. My kids rode the neighborhood once and then wanted to start playing with the other kids. My wife stopped at the house to rest for a few minutes while I did another mile or more up and down our street. Then she joined in again and we did the 2.2 mile loop in our neighborhood again. I got in 6 miles or alittle more on the bike. I am still trying to get the feel for it. I don't have a helmet yet, so I don't want to leave the safety of my neighborhood yet. I plan on riding every day that I don't run and maybe some days I run too. I would love to run at least 6 miles each time I head out the door and then do 10-20 miles on the bike in the evenings when my wife is off. I might try some 3-6 mile runs on the weekends and then jump on the bike and do 10 miles or so. I would like to find a dualathalon somewhere close.

Well, off to get a shower and hit the hay....5:45am will come early....

Happy Father's Day!!!

Happy Father's Day to all the dads out there. We are home now from Florida. It was a great vacation, but I am drained. The heat down there was intense. Good thing I came home when I did, it is the same heat here in Tennessee. YEAH!!! Anyway, I tried to watch what I ate down there, but I didn't do a very good job of it. I took all my running gear hoping to get atleast 12 miles in. I got a whopping 0 miles in!!! I even lost my $50 compression running socks in the process. All in all it was a great trip though and I can't wait until my next vacation.

I did realize on the way home yesterday I have about 6 weeks left until I start my marathon training again. I have to become more discipline over the next 6 weeks and get 20-25 miles in a week so I will have alittle base for when I start. I think that is why I stayed hurt this past time. I didnt run much at all for 6 weeks before I started training, so I really had no base at all. I do hope to change that this time.

This week's running will suck though. Rich is gone for the whole week, so that means all my mileage this week will be solo miles. I HATE SOLO MILES!!!!

My father's day present is going to be a road bike. I have a friend that has a nice Cannondale road bike for sale for $150. I think I have to hook him up with some UK Basketball tickets this fall too! I plan on putting some miles on it to see if I like the road bike thing before I spend $1500-2000 on a new one. This one is just about an inch to big for me, but I will make due for $150. It was an $1800 bike brand new!!!

Everyone have a good Sunday and I hope to see some of you at a race soon!!!

We are leaving in a few hours

z Got up this morning and got in a good 6 mile run with Rich. It was overcast and a breeze was blowing. My legs felt great after the 2 day rest, so I felt like I could have ran atleast 2 more at the end of the run. I hope to squeeze in a 3 miler on Sunday morning to complete my 1st 20 mile week since March. Keep your fingers crossed!!!

Well, I am off of here, I have to nap some before I drive all night ot Orlando. I hope to be able to update while I am down there. But just in case I can't, everyone have a good week next week running and I will give a summary of my vacation when I get back. Pray that we travel safely and that I can atleast get in 12 miles while I am there...hehehe.

Now for my comfy bed and a few hours of a nap (if the kids stay quiet!).

We leave tomorrow

We leave tomorrow night around 7 or 8pm.....I can't wait!!!! No run this morning, but got 6 planned for in the morning. I hope it is not storming like it is right now.

Well, I have to go. I have to pack still. Have a good run on Friday everyone!!!

Rest day...

Well, I decided I needed a rest day after walking up 3 flights of stairs today and my legs felt it. A 5 day streak might have been pushing it abit, so I figured I would listen to my body. I am planning 3 tomorrow before training with the PD again. Then Rich and I are running 6 miles on Friday....

T-MINUS 2 DAYS!!!!!!!! I am off for 11 straight days as of today. I have training tomorrow at PD, but that is fun, so I don't think of it as work.

Well happy running for everyone. I hope the rain missing everyone for their run!!!

3 day streak....

And T-Minus 3 days!!!!! Got up this morning and did 4 more miles with Rich. Good run. This makes a good 3 day streak going for me. We changed our 6 miler to Friday morning instead of Thursday. So I might do 2 tomorrow. Not sure yet though.

Have a good day running....

T-minus 4 days!!!

Yes you are getting a Disney character every night until I leave!!!!! Anyway, got in a 3 miler after my son's game tonight. I just stayed in my neighborhood. It is 2.2 miles if you run the the end of each street. I did that plus alittle more to get an even 3. I plan on meeting Rich at 6:15am in the morning for 4 more miles. Wednesday will be a rest day or maybe 2 miles. We have 6 miles planned for Thursday. Going to be a slow week due to vacation coming up, but I plan on passing the time running.

My wife walked a total of 4 miles today. I think she got in 2 miles yesterday and 1 to 1.5 on Sunday with some strength training.

My son's team won their 1st game of the tourney tonight. He played well and ended up pitching the last inning.

My daughter's team got the bye in their league tourney and are automatically in the championship game.

Well, that is all for now. 6:15 will come early in the morning....Be safe pounding the pavement tomorrow!!!!

Good Run This Morning

Finally got off my lazy butt and ran this morning. I was up at 6:30am and met Rich at 7am for an easy 4 miler. It was a great morning for a run and it beautiful. I felt great and the 4 miles went by easy. Not bad for being lazy for a week and not running. I would really like to get June and July under my belt with 60-70 miles per month. This should start me out in a way better position to start marathon training in August. I am still looking at Memphis or Huntsville in December for my 1st one.

Well, the countdown is on. We leave for Walt Disney World at 8pm on Friday night. I CAN'T WAIT!!! I am worse than my 2 kids when it comes to going ot WDW. I love that place and could go everyday!!!!!

Rich wants to get in few 3 to 4 miles this week to get back into running after missing 2 weeks from being sick. I am thinking about changing my schedule up some to still get my 16-20 miles, but run over 5 days or so. Here is what I am thinking.....

Monday - 3 or 4 miles solo
Tuesday - 4 miles with Rich
Wednesday - rest or maybe 2 miles solo
Thursday - 4 miles with Rich
Friday - 4 miles (if no run on Wed, maybe 6 miles)
Saturday - Rest (will have drove all night to WDW Friday night)
Sunday - 3 or 4 miles (if I can keep my eyes open from 24-30 hrs awake straight)

This should work well. I don't think the running back to back will bother me much. My I.T. Band has not hurt in weeks and I don't plan on going over 4 miles.

I want to get in atleast 12 miles in Florida on vacation. I would really like to get 18-20 miles. I figured I will be pretty tired though after walking around WDW all day, every day!!!!

Well, I have to finish getting ready for church. Happy Running to all!!!!!!!

Side note...2008 I ran 213 miles total from April to December. That was with 6 weeks off for my left knee. So far this year, I have ran 206 miles. This is with 4 weeks off for my I.T. band. Still along way from 1,000 miles for the year.

I am such a lazy butt!!!

I am sooooo lazy!!!! My usual running partner Rich has been sick and as not been about to run with me for about a week. So, I have laid around and not ran and ate everything in site. I soooo suck!!! I hope to get a run in Friday morning and then another one Saturday morning. Hopefully 10-12 miles for this week. If I am struggling so bad at home alone, how in the heck am I going to run in Florida on vacation? Oh well, guess I just need to get motivated again. I need to hit the scales at my mom's house to see I have gained weight. That should do it!!!

Till next time...

Nice Night For A Run

Well, this morning 5:45am came and went and I never got up to run. Rich is sick and I have no will to get up and run by myself. I had training at the PD all day long, so at least I was out of the office. The day went well, but I still wished I had gotten up to run. When I got home, we ordered pizza and I had a few slices. I then went outside with my son to practice his pitching and hitting. After we got done, I sat around a bit and decided that I needed to get my planned 6 miles in today even if it was solo. I got changed into my running gear and headed out around 8:15pm. It was a great night for a run. There was a nice breeze and lightening off in the distance. I ran from my house through the park and back. I got my run in and feel much better now. I just hope I can whine down now so I can go to bed. Good think about the past few weeks for 6 mile runs.....MY IT BAND IS FEELING GREAT!!!!!

Well, off to bed to finish out the week tomorrow. Got 6 miles planned for Saturday morning. I might sneak in 2 more on Sunday to get 50 total miles this month. We will see.....

Watch for potholes while running!!!!

Race Report: 2009 Hendersonville Classic 10k

Well, I did my 1st 10k yesterday in Hendersonville. I mentally was prepared to just finish the race and not worry about my finishing time (other than finishing under 1 hr). I have ran 6 or so 5k races and a 1/2 marathon. I figured I could get through a 6.2 mile race. I done a few 6 mile runs last week to get prepared. So now for race day....

Sunday I was Illinois at my wife's family reunion. Not a good place for pre-race meals or fluid. So after 6 hours in a car and all day at a park in the rain, I was really tired come Sunday night. I woke up Monday morning and hit the commode 1st thing. My stomach was killing me!!!! I was able to get ready and my nephew showed up to ride down with me. The whole 30 min ride to the race my stomach ached and moaned. As soon as I got registered, I hit the bathroom again at the park. I was seriously thinking about not running, but figured I had to man up and do it now that I had paid for the butt ugly shirt!!!! This shirt would be at the top of Amy's 'Ugliest Race Shirt" list (I figured out how to hyperlink!!!!). Anyway, I had a guy I work with running it too. He is in my age group and is faster than me, so I knew I was not getting first...hehehe. Anyway, the race started and I settled into my 9:00 min/mile pace I had planned on. Problem is, it seemed like EVERYONE was running way faster than me!!!! I decided not to do my usual and follow everyone else's pace and just run my race. After mile 1, I serious felt like I was in last place. I hit my pace pretty good at 9:01. I was stoked about about this. I can't pace myself well yet. My running partner Rich can pace like a champ, so I just follow him. He ran the 5k though with his son, so I was on my own. My nephew and buddy from work sped off and left me at the start. I was mentally prepared for the long 1/2 mile or so hill during mile 2, so my pace stayed steady at 9:03. Two good miles for me and right on pace!!! Mile 3 was alittle different. I know the course from working wrecks on the roads we run on when I was on the unit in Hendersonville, but I forgot about the next hill. When I rounded the curve and seen it, I was like "CRAP!!!!" There were already people walking and it was starting to get very humid. I decided to keep my head down and just put one foot in front of the other. By the time I got to the top, I had slowed some and was pouring sweat!!! Mile 3 came at the top and I was off pace by almost a minute. My legs felt good, but my breathing was a little heavy and I was burning up. I brought some Jelly Belly's with me to eat at mile 3. So I slowed to a fast walk and ate them real quick and drank some water to wash them down. I didn't want to run and eat them and choke again like at the Tom King 1/2. Mile 4 had another hill and I just continued to run. I clicked off Mile 4 in 10:03. I was a minute off pace, but I walked about a minute or so to eat the Jelly Belly's. I started mile 5 and tried to get back on pace. This mile was a bummer for me. There was not much to look at and I was having a hard time concentrating. I finished mile 5 in a 9:28 pace. I knew I had 1.2 miles left and 13 minutes to do it in. I felt pretty confident I would make my 1 hr personal time limit. My nephew and I had planned coming into the race to finish strong and start pushing at the bank that is located on Indian Lake Rd. I figured it to be about 1/2 mile from the finish. I walked again for about 15-20 seconds and drank the rest of my water in my bottle I had with me. I knew I could finish strong. The 5k started 30 minutes after the 10k, so all the 5k runners were meeting up with the 10k runners with less than a mile to go both races. I told my running partner it would be cool to meet up with them there and we all finish together. So when I got to the connector, I watched for Rich and Jackson. I didn't see them anywhere, like they would be standing around waiting on me, so I kept going. I was in a group of runners when I got to the bank. I checked my watch and it was actually 0.7 miles to go. I decided to go for it anyway and started to sprint. I left the group I was with pretty quick and started reeling in the next group of runners. I checked my Garmin and I was running under a 7 min/mile pace!!! It felt great and I even got a few cheers from volunteers and runners as I passed them. I just kept trying to pick off runners one by one and run as fast as I could. I made the last turn into the finish line stretch and there they were in front of me, RICH and JACKSON!!!! I sped up some more to catch them. When I was about 10 yards behind them I started screaming "I'm coming Rich!!! I'm going to catch ya!!!!" When Jackson heard this, he hit high gear and started to sprint. I did catch Rich, but Jackson checked out and left me in his dust. Rich actually finished right in front of me too. He was blocking for Jackson a bit...hehehe. I hit my Garmin and checked my time....57:55. I was pleased with that and headed to get some fluids. My stomach never gave me issues during the race and I was thankful for that. I was VERY PROUD of Jackson for shaving 3 mins off his 5k time and finishing in alittle over 27 mins. He even finished 2nd in his age group at 27:30!!! My nephew finished in 55:55. My buddy from work finished 3rd in our age group at 50:45.

All in all, it was a great race and I plan on being back next year to run it. I enjoyed my 1st 10k and it is a nice distance to race. My next 10k I plan on running it alittle harder and try to stay on a 9:00-9:15 pace. Just one complaint....GET RID OF THE BUTT UGLY SHIRTS!!!! They are a cream color with a freakin' fish on the front. Someone asked me later Monday night if the 3rd annual Hendersonville Classic was a bass fishing tourney!!!! Get a better shirt, and this might be one of my favorite races so far!!!!!

Well, off to bed now. I am going to try and get up and get in 3 or 4 miles solo in the morning.

Happy running.....

Quickie #2

Got in a good 6 mile run this morning. Alittle slow at 9:46 pace, but I got it in and felt like I could do 3 more miles.

My son's baseball team won their 5th straight game tonight!!!! We are the hottest team in 9/10 Dixie Baseball right now in Portland.

Got training with the Sumner Co. ERT tomorrow. I am sure it will be physical, but it will be sweet to be out with the big boys!!!!

Looking to run 6 more miles on Saturday before the 10k race on Monday.


Happy Running!

Today was an EPIC DAY!!!!!!!

Well, this marvelous day is coming to and end. Let me rewind for a minute, and then I will get to today. I woke up Sunday morning to some soreness in my legs. It was nice though. I have not woke up sore from running since I ran the 18 miles in February. Yesterday morning was better, but there still was a small amount of soreness. I considered going for a 2 to 3 mile recovery run just to stretch everything out, but I talked myself out of it. My plan for this week is to do 5 to 6 miles on Tuesday, Thursday, and Saturday. Then rest up for the 10K on Monday. I am not going to run it hard, but I would like to finish feeling like I could do another 2 or 3 miles. Now fast foward back to today...

I set the alarm clock for 4:45am to get up to meet Rich at 5:15am to run. I woke the first time at 3:11am, and woke up every 15 to 20 minutes until time to get up. I am always afraid I will overslept and leave Rich hanging with no running partner. My nephew showed up at 5am and we started stretching. We headed down to Rich's house and finished stretching. The plan for this run was to do our usual 4 mile route, but add the Richland Park track loop for a total of 5.6 miles. We have not run over 4 miles in a while. The last time we did 6 miles was April 26th. My IT band hurt after the run too, so I was ready to see where the 3 to 4 weeks of running would do. We headed out at our usual pace and talked the whole way. My legs were feeling great and it was a GREAT morning to be running. When I walked out of the house, I could see my breath!!!! We were staying right around our planned pace of 9:30. I carried my pack of Fruit Punch Shot Bloks with me to try out. At mile 3, I ate 3 of them. The taste is not bad, but there was kinda a funky after taste. They were good and chewy, and seemed to "melt" easy in my mouth. After about 30 seconds of chewing, they were about the texture of a GU gel. I washed them down with a drink of water and thought no more about it. With about a half mile to go, I felt like someone kicked me in the butt!!! I don't know if it was the Shot Bloks or the endorphines from the run, but I was FEELING GREAT!!!! I finished up thinking I could do 2 or 3 more! GOOD TIMES!!!!

I got a shower and headed out to take the kiddos to school. I drove the new Edge to work today. BTW, I TRADED IN MY 2007 MUSTANG GT FOR A 2009 FORD EDGE?!?!?!? I know, stupid, but I got to keep mama happy...hehehe. Anyway, on the way to school I switch over to 80's on 8 on Sirus Radio. They are rocking good music all the way to work!!!! So all is well, until I get a text from a buddy of mine, then everything turns EPIC!!!! He tells me John Wall has commited to UK! I was stoked! I ran around the office like a mad man telling everyone (like they cared). Then to top it all off and put icing on the cake, my daughter's team beat the #1 team in softball tonight. She played very well and I am proud of her.

On one more thing, my wife has lost 44 lbs now and is down 5 pant sizes! She is wearing my XL t-shirts now too! She walked 4 miles yesterday and ran just about 0.5 miles of it. I know, not that far, but if you remember, we all started somewhere. I am sooooo proud of her!!!!

Now to bed and some rest. My kids are skipping the 1/2 day of school tomorrow so I can sleep in (6:45am yeah!!!).....

Happy Running!

Race Review: 2009 Strawberry Stride

Noah and I before his 1st Kid's Race

****Official time is 25:04 and I finished 6th out of 11 in my age group****

Well today marked my 1 year racing anniversary. The Strawberry Stride is the 1st 5K that I ran last year. My nephew conned me into running it last year on the night before at his high school graduation. I guess I should thank him for giving me the racing bug!!! Anyway, I was ready for this race this year and hoping to improve on my 28 min 5k from last year. My son, Noah, also decided this would be his 1st race of his running career. They hold a 1 mile fun run and a 1/2 mile Kid's Run at the Strawberry Stride. My daughter was going to run too, but she woke up in a baaaaaad mood and decided she didn't want to run this year.

I ran 3 miles with Rich yesterday morning due to us missing our run on Tuesday and having to switch to Wednesday. This put our 2nd run of the week on Friday instead of Thursday. This concerned me a bit since the last time I did back to back runs, my IT band acted up. But the run yesterday went fine and I was feeling good this morning. We got to the race and registered. My 1st disappointment with this race happened here. NO BIBS!!!! They decided to go the cheap way this year I guess and didn't get each runner a bib. I was looking forward to another bib going on my office wall at work, but not this race. Anyway, about 30 minutes before the race, My nephew and I began to stretch out and get ready to run. At about 10 minutes until race time, I went for a warm up run and progressively worked up to a sprint by the time I was done. It got me warmed up good and I felt pretty good. We lined up with some friends of mine right behind the front row of runners. The gun sounded and we took off. I checked my watch at about0.25 miles and seen we were running a little over a 6 minute mile. I voiced my concern and slowed a bit. I didn't want to run out to fast at the beginning and have nothing left. At 0.5 miles I checked my Garmin again. It read right at a 7 minute mile. I know I can't do 3 7 minute miles, so I backed off again. I had a 7:24 minute 1st mile. I had found a good pace at about 8;15 and tried to stay on it. I usually run at between a 9:00-9:30 pace, so I was alittle out of my comfort zone. I felt confident though, so I kept at it. The next disappointment came here. At about 1.5 miles, you run to the end of a cul-de-sac and turn around. Last year there was a truck there and race people to monitor the turn. This year, there was nothing!!!! Anyone could have just turned and headed out of the neighborhood and cut out the cul-de-sac. When I got to this point, I was unsure how deep to go along with everyone else. Some cut it short and turned around and some went to the curb and turned around. I just split the difference and went to the center. I think they should have atleast put down some cones to split the road and keep people from cutting the course. Anyway, I hit mile two and checked the Garmin. It read an 8:12 2nd mile. I was pretty happy with this and knew if I could do another 8:00-8:15 mile, I would be close to breaking 24 minutes!!! The 1st two fast miles got me at the end though. I struggled some on the 3rd mile and did a 8:35 mile. I seen I was not going to make 24 miles and was kinda bummed. I just stuck to my pace and really didn't push it over the last half mile like I had planned. I wish now I had pushed the last 0.1 miles and I would have been under 25 mins. But as it stands, I finished in 25:08. I was pleased with the run and it was a good effort. My nephew finished just ahead of me at 24:19. I was 45th overall and I am still waiting on the results to see where I was in my age group. I am thinking 5th or 6th, but I am not sure. It sprinkled on us the whole run, so it was a good day to go for a PR. I don't think I could go under a 23:33 right now though.

After my run, Noah ran his 0.5 Kid's Fun Run. He was a little nervous. I told him to pace himself and don't run out too fast. They ran down the side street beside the high school and then turned into the bus pick up lanes and ran the length of it to the finish. I told him when he turned into the parking lot to kick it in and start sprinting. My wife stayed at the starting line to encourage him and I went to the finish line to snap some pics. I heard the gun go off for his age group and watched the group go by. There were probably 25 or so running in the 3rd grade group. He looked to be about mid-pack when they went by on the road. I had sent my nephew to the turn into the parking lot to encourage him and to have him start sprinting. Well, when Noah turned into the parking lot, he started walking. I don't think he realized how far he had to run. He walked for about 12 strides and then my nephew got him going again by telling him he was getting passed by other runners. He kicked it in and passed the 2 that passed him and then one more before he finished. He ended up finishing 15th!!! I was very proud of him. He even got a trophy and his picture will be in the paper. HE WAS TIRED AFTERWARDS THOUGH!!!! He wants to do another one though, so I think all is good. I told him we will start training for his next one though. His heels were hurting him later when we were watching Star Trek, so I need to pick him up some new shoes too. All in all, I was very proud of him!!!!

Well, I finished the week with 10.1 miles. Not that many, but over the next few weeks, I hope to be back to 16-18 miles a week. I plan on hitting 20-25 miles by July.

Happy running to all!!!!

Quick Update

Didn't run for a week.

Ran 4 miles this morning and it felt GREAT!!

Have my 1st 5k of the year this Saturday. Best case time is 24 mins or below. I hope to get at least 26 mins or under.

Started 100 Push ups and 200 sit ups training program. Starting in week 1 for sit ups and week 4 in push ups.

Finished week 1 of sit ups. Abs are not to sore. They feel good.

Finished week 1 of push ups. Was really sore after day 2. Feel good now though.

That is about it. Work and the kid's ball schedules have me busy.

More later....

Another week started off good (running wise)

Well, after Sunday and Monday off, I was ready to get a run in on Tuesday morning. There is alot of stuff going on at work, so I have been alittle stressed lately. All this rain has not been nice either. But I awoke this morning to no rain and was happy. I met Rich out in front of his house to get in a 4 miler. We started chatting it up instantly and before you know it, we were turning around at mile 2. The run felt really good and I didn't feel like I was trying that hard. We did the 1st mile in like 9:30ish and then the rest of the run was around 9:15. Not blazing fast I know, but it feels good when you can do a good 4 mile run and afterwards feel like you could do 4 more. We got another run planned for Thursday morning as long as it is not coming a monsoon. I hope to get in 6 miles on Saturday, but I am kinda eyeballin' the Striders Grand Prix race in Shelby Park on Saturday. I am thinking about running it and then later Saturday after ballgames getting in another 3 miles. I am going to talk with Rich about going up to 5 or 5 1/2 miles per run next week. If we include the loop in Richland Park to our 4 miler, then it is like 5.6 miles. I would like to get in 2 to 3 6 milers before the 10k race on Memorial Day in Hendersonville.

Well, off to bed now. I'm tired and really want to be lazy!!!!

A review and a few shot outs

Well, I will start with the shot outs. I think they are more important today....

1st one goes out to Vandy-Montana. Craig, it was good to get to meet you during the "Nashville Chapter" of your life. I thank you for your tips and advice that you gave me. It was nice to finally meet ya, and hopefully when you drop back into Nashville, we can get a run in!

2nd one - To Old Man from the 'boro. Great job on the Flying Pig marathon. This dude has ran like 70+ days in a row training for this marathon and then went out and finished in 3:05. GREAT JOB!!!

3rd one - to RunnerMom. Good job on your 1st marathon and for getting back out there this week.

4th one - to Brian from Florida. He has been giving me good advice since I started reading his blog. He is running super fast right now, so keep it up!!!

5th one - to Amy. I know you are losing your running partner (Vandy-Montana). Keep your head up and keep running. You are doing awesome and I am sure Craig will be proud when you get the sub-4 marathon on August 1st. Oh yeah, sorry Craig kicked your butt in the drinking contest on Thursday!!!!


Now for my review. We I got in 11 miles this week. I felt really good until I got cocky and tried to run 2 days in a row. That was a bad idea!!! I plan on just Tues, Thurs, and Sat. this week. I ended April with 32 miles. I hope to have double that this month!!! I got my 1st 5k coming up on May 16th and I hope that I can do it under 25 minutes.

I did pick up a foam roller this week. It is supposed to help keep my IT band stretched out and not hurt as much. I know it hurts like crap right now to use it!!!!! I also picked up a pack of Shot Bloks to try out. Amy had success with them in the STL, so I thought I would try them. The Jelly Bellys are going to end up choking me, so I need to find something new. I don't really like GU. It feels like Elmer's Glue in my mouth!!!

Well, off to finish watching LOST from this past weekend off TiVo. Happy Running this week to all of you!!!

A Quick Note...

Went by Acme Multisports this afternoon and picked up a foam roller. WOW, $32 for a piece of foam!!! But if it helps my IT band, it will be the best $32 I have spent in awhile. We also picked up a pair of Brooks Addiction 8s for my wife to walk in. She is up to 2 1/2 miles now walking and her shoes are making her feet her. She loves them even though she freaked out because they cost $100. We got 6 miles planned for in the morning. As long at there is not a monsoon or lightening, we are going to run in the rain. I will be using the foam roller afterwards.

Everyone have a safe weekend....Good Luck to everyone running the Wild Thang Trail Run tomorrow.

Shot out to Vandy-Montana for kicking Amy's butt last night in their drinking contest. I think it was something like 20 to 11 or something like that. When it was tweeted that Amy was drinking water, I knew it was not good. I hope she didn't spend the night with her head in the toilet.

Shot out to Old Man, he is running the Cinny marathon this weekend. He as been putting in an average of 72 miles a week and has run for 73 straight days getting ready for the race. His planned finish time is 3:05. GOOD LUCK DUDE!!!!!

Now off to dinner and then to see X-Men:Origins with my son and his friend.....

Well, I can't seem to learn from my mistakes....

Since everything is going good, Rich and I decided to go out again this morning for a 3 to 4 miler. We did three miles. My IT band started a dull ache at about 1.25 miles. I finished up with no more pain but just the dull ache. I thought after the run that I should have stuck with what was working and run every other day. So, I will take tomorrow and Friday off and then run my planned 6 miles on Saturday morning. A buddy of mine called me today and wants to run with Rich and I on Saturday morning. This gives me another running partner to pound some miles with.

I just have to get it through my hard head not to push myself and try to do too much too soon like I have the past 2 times. You think I would learn....

Oh yeah, I should have known something was up when my Garmin died before we got 1/2 mile into the run!!!!

Well, at least the 2 days off will give me time to catch up on sleep. This week was revival at church and I have been getting in bed late....

Happy running!!!

Today's Run was EXCELLENT!!!!

The weather was great this morning when I woke up to run. There was no rain (thought it was moving in) and there was a breeze blowing. I met Rich outside his house and we took off as usual. We ran our regular 4 mile out and back that we always run. We were talking the other day that our 4 and 5 mile out and back runs have alot of hills in them. Maybe that will help me down the road though. Anyway, we chatted it up the whole time we ran and I was feeling good. I even joked with Rich when we turned at 2 miles to head back that I was crying at this same location Saturday in the heat wanting to walk!!! We usually run at around a 9:30 pace, so when we turned into the neighborhood, I thought that we had speed up a bit. We finished our 4 miler back in front of his house and walked around a bit to cool down. When I uploaded my Garmin data later, we had ran the last mile in 9;12. I felt like we had sped up some. The run went great and it was pain-free again.

Now, I am sitting at work today thinking about sneaking in a 2 mile run in the morning to get a few extra miles. Not that long after that, I get a text from Rich to see if I wanted to go again in the morning. So, of course I said "when and how far." We are planning on hitting 4 more miles in the morning. If I can get another 4 in on Thursday and 6 miles on Saturday, I will have a total of 18 miles this week. Not too bad!!!!!

Now only if the rain will hold off or stop for 40 mins in the morning.....


Oh yeah, I BIG SHOT OUT to RICHCOOK99...I see you have found my blog that I talk about and bore you with while we run. When can I expect to be reading your blog on here?

My 2nd week back running review

Well, my 2nd week back from injury went well. I got 4 miles in on Tuesday, 4 miles in on Thursday, and 6 miles on Saturday. All this for a grand total of 14 miles. WOW!!! I know, that is a BIG number!!! Anyway, I am glad to get those 14 miles and stay pain free while running. Yesterday after my 6 miler, my IT band was alittle tender. I don't need to go over 6 miles for a few weeks just to make sure I don't over do it on a long run. I plan on running a 10K on Memorial Day, so I need to get in a 6 miler every weekend until then. I don't really plan on "racing" it, but I do want to finish and be pain free. I do plan on racing the Strawberry Stride on May 16th, so the 4, 5, and 6 mile runs will help me run faster for 3.1 miles. I would love to finish around 24 mins.

I plan on doing the same routine this week as last week. I might throw in a SLOW 2 mile run on one of the off days, but I am not sure yet. I would really like to be up to at least 20 miles a week for the Strawberry Stride. After the 10K, I am hoping to add a 4th day of running to increase up to 22-25 miles a week. By end of summer, I would like to be doing 5 days a week and 30-35 miles a week. I plan on trying to get an 8-10 mile run in at least once a week. I am hoping this builds up to a good running base for me. I am setting my sights on running both The Middle Half and the Music City 1/2 Marathons in October. If they go well, I will be running either the Rocket City Marathon, Las Vegas Marathon, or Memphis Marathon in December. I think if I can stick to this plan, I should a have good running base by August. This way I should not have to start until after the 2 1/2 marathons on 18 plus long runs. I figure get in a couple of 20 milers and an 18 milers and I should be set.

Congrats to RunnerMom for finishing her 1st marathon. You braved the heat and done it. I was thinking about all the runners while I was crying about being hot on my 6 mile run.

See everyone on the pavement....

Man this feels good!!!!

Well, as you can tell by my last post, I am out pounding the pavement again. I really was worried through my 1st 1.66 mile run that my IT band would keep me from running again. But I made it through and didn't push myself. The next 2 runs were only 2 miles, but it helped my confidence in my recovery. This past Saturday, I ran 5 miles with Rich and Mickey. I had only planned on doing 3 or maybe 4 miles. I was going to head out and then turn back at 1.5 to 2 miles. But at both points though I was feeling good and my IT band was feeling awesome. I ended up doing the full 5 miles with them. We did around a 9:30 pace, so it was a good run. I had no pain afterwards and felt good on Sunday. This was good and bad for me. Good that I ran 5 miles and it was pain-free, but bad cause it fueled my desire to run long runs again...hehehe.

Well two days later, I wake up at 5am to run again. But the minute I get up, a wave of nausea hit me. I guess fish and 3 beers for supper was not a good pre-run meal. Anyway, I put my run off until this afternoon. Since today is my birthday, I figured I would give myself a 4 mile run for my birthday. I got home from work and instant changed and stretched out. I hit the pavement and planned on doing 4 miles at a 10:00 pace. I hit the 1st mile in at an 8:36 pace and was like WOW!!! I felt good and the IT band was smooth and sailing. I hit the next mile in 8:53 while running into a headwind. I still felt pretty good, but my breathing was alittle out there. My next mile was at a 9:12 pace. I really struggled with this mile. My breathing got really out of hand and I had to slow to keep from getting a side stitch. My legs felt alittle fatique also. My watch beeped for 3 miles and I found my 2nd wind. I picked up the pace alittle and finished the 4th mile in 8::54. I got 4 miles in 35:35. I was pretty stoked at the 8:54 pace. I was also very happy with the IT band making it through without even a hint of any pain. The only thing that was hurting were my lungs!!!!

I plan on getting in 4 miles on Thursday and then 5 or 6 on Saturday. That will get me 13-14 miles for the week. I know it ain't much to all you hardcore runners, but it is a good start to my recovery.

Until next time.......

I'M BBBBBAAAAACCCCCKKKKK!!!

Well after resting my IT band for 4 weeks and gaining 10 lbs, I decided to go against my doctor's advise and start running again. He told me to rest it 6 weeks and go to phyiscal therapy. Well, I'm in the medical field, so I make a horrible patient. I just could not stand it anymore. I put on 10 lbs in 4 weeks and I got back to feeling tired alot. I had to do something. So I started last week with a slow, easy run to see how I would do. After 1.66 miles, my IT band was aching a bit, so I shut it down and didn't push it. Then this past Tuesday morning, I was up at 5am to stretch out good before meeting Rich at 5:45am for a 2 or 3 mile run. I decided about a mile into it, that I needed to take it easy, so I just did 2 miles. Rich ran another to get in 3 miles. He is in the same boat I am with the weight gain. He said he has put on weight since his marathon in December and wants to get back to running. My IT band was killing me after I ran 2 miles. But after about 30 minutes and a HOT shower, it was fine. It was a little tender going up and down steps, but other than that, it was good. I decided I would run 2 miles every other day this week. I might try 3 miles next week depending on how everything goes this week. Well after Noah's game tonight, I got out and did my 2 miles for today. I probably ran alittle harder than I needed too, but it was feeling good. Plus, I was blowing off the stress of a horrible 1st game for our baseball team. Now to rest up for 2 more miles Saturday morning with Rich. Pray that my IT band keeps getting better so I can get up to 5-6 miles at a time.

A shot out to Amy and Vandy-Montana. They are leaving in the morning to run the StL marathon on Sunday. Good Luck to both of you and I will be praying for ya'll to travel safely and run injury free.

Now for a shower and the bed!!!!


Oh yeah, if anyone is on Twitter, look me up!!! I am StangLuvr on there too. Look for that or Jay Austin. Leave me a comment here and I will follow you on Twitter.

The Good Lord has His ways....

Well, I was planning on 3 to 4 miles in the morning to test out the ole IT band. But, at 4am yesterday morning I woke up sick. I have had a chest cold, coughing, and full body aches the entire weekend. Just my luck with this being my wife's weekend off work. I did go to church this morning to run the sound board, but it took all I had to do it. So I guess the Good Lord is telling me I need to rest for a few more days. I talked to Rich today and we are going to try and do 3 or 4 on Thursday. I have to be in Nashville at 8am for an all day conference on HR issues, so I need to get to feeling better. CONGRATS to Amy and Vandy-Montana on their good showing at the Running to Beat the Blues 5k on Saturday. I was thinking about that race while I was trying to keep from throwing up!!!!

Thanks Brian for the suggestion on a new running schedule. I might have to work up to 6 days a week though. I like the looks of that schedule. I could increase mileage with it and cut some of the runs back to so I don't end up doing too much all back to back. I plan on buying the Daniel's Running Formula book this week if I can get to Barnes & Noble to pick it up. Keep the suggestions coming.

BTW, I think my County Music 1/2 marathon plans are going to be shot also. I am thinking of working on my base mileage and then hitting some 1/2s and maybe a full this fall.

well, it has been 2 weeks...

Tomorrow will be exactly 2 weeks since I last run. It sucks, but life goes on. I have not been blogging much just to keep my mind off running. Rich text me early in the week to see if I wanted to run 3 miles with him. I said sure, but then I was afraid of how my IT band would do. Well, it didn't really matter, it rained that morning and we cancelled. I plan on trying a very EASY 3 miles Monday to see how I do. I hope everything goes well!!!! I have to get back to running soon, but I want to get better too. I have been looking over base mileage info on the net the past few days. I think when I get back to running, I will spend more time just building a good base. I would like to run 5 days a week with Saturday being my "long" day. I am looking at a schedule something like this to begin....

Sunday-off
Monday-4 miles
Tuesday-2 miles
Wednesday-off
Thursday-4 miles
Friday-off
Saturday-6 miles

I know it is only 18 miles in 4 days, but I am unsure where to put another 2 to 3 miles in. Should I do it on Sunday for a "recovery" day, or put it in on Wednesday or Friday. I think starting slow and working back up to 30-40 miles per week will help me stay healthy. I REALLY want to run the CM 1/2, but I don't want to chance hurting again. I would like to run 5 days a week so that when I do get to 40, 50, or 60 miles a week, I will be comfortable running 5 out of 7 days.

I also know I need to be in the gym doing full body strength training and core workouts. I have been VERY VERY lazy the past 2 weeks. I have not been eatting as good as I was. I don't need to put on weight while trying to nurse injuries.

Well, wish me luck. I think I am at a BIG point in my running career and I need to make some good decisions to keep my career going.

Any advise or comments are welcome!!! What do you think?

It's been a week...

Well, It has been a week now since I last ran. My IT band is feeling better, but not healed all the way yet. I went for a fly ball at my son's baseball practice yesterday and it hurt on about tthe 3rd step I took. There is still a nagging ache there when I go up or down stairs. The thing that confuses me most right now is my left shin. It has gotten really tender since I have not been running. It usually aches after I run and for the 1st mile or 2 when I start running. No it is just aching all the time. I am hoping my body is just repairing any damage that might be there. I am still planning on resting for this next week. I then will get back to running. I figured I would start with 2 miles. If all goes well, I will rest one day and then run 3 miles the next day. I thought I could build up to 8 miles or so that way. Then I will run 8-10 miles and rest 2 days between running days. I hope to get 12-13 miles on one run before the Country Music 1/2. Time will tell.

Here are some side notes to my life the past week.

1. Noah's evaluation for private baseball lessons went well. We will be starting them sometime this week and plan on doing them 2 to 3 times a week. We are dropping the coin for 14 sessions, so he better take it serious. In the 30 minute evaluation Thursday, I seen a big difference in his batting stance before and after they showed him what to do. I also ordered his ComBat Da Bomb 2 baseball bat from eBay Friday night. That thing was $250!!! But he uses the 1st model of this bat and it is outstanding, so I don't mind spending the money on it.

2. Jen is able to start tapering off her high blood pressure medicine now that she has lost over 32 lbs. She will be completely off of it in a few weeks.

3. I am back down in the 170's now. I weighed at my mom's house the other day and was 178. I was at 177lbs last August when I hurt my left knee. I have been eatting like a horse this week with no running, so I figure I probably am back up to 183-185lbs now.

4. Gracie has been doing good at her softball practices. The coach told Jen and I that we are not allowed at practice anymore. She plays better without us there....hehehe. She is throwing and hitting better this year. We still need to work on her catching the ball though.

Well, that is enough for now. I am waiting to hear how everyone did at the 20 miler this past Saturday. I want to send a BIG CONGRATS to RunnerMom for her 20 miler on Friday. KEEP IT UP!!!!!

Now for an update...

Taking a break sucks!!! I already miss running and it has only been 3 days. I went to the sports medicine doctor on Monday afternoon. He confirmed what I thought, it is my IT Band. He wants me to take a 6 week break and go to phsyical therapy again. I can do the therapy stuff at home and the gym, been there done that!!!! I still am planning on taking 2 weeks off and then slowly working back up to the Country Music 1/2 Marathon. My knee still has a small pain in it when i go up or down stairs and attempt anything faster than a walk. This afternoon at my son's baseball practice, I tried to shag a ball and took about two steps and it hurt like hell!!! One of the other asst. coaches was laughing at me. I have not got into the gym yet...hehehe. I have kinda enjoyed sleeping until 6am instead of 4:30-4:45am. My wife has been hitting the gym harder the past week. She text me tonight when she got to work. She is down 32.5 lbs in 8 weeks or so. I am stoked for her!!!!! We are taking my son to Bowling Green Thursday night to be evaluated for private baseball lessons. They have a good baseball training facility up there and we are going to check it out. A friend of mine went last Friday night and loved it. We are looking at 10 to 14 private lessons on hitting, fielding, catching, and throwing. I don't care about him learning to pitch right now though. It is too much stress on a kid's arm. My daughter had a good softball practice tonight. I think she gets the game this year in her 2nd time around. She has improved alot and we have not even worked on anything in the off season. I hope it comes natural for her.

Well, that is all of my boring life for you today....I will post more later in the week...

Everyone stay safe out on the roads and trails running....stay healthy

WOW!!!

After rubbing and icing my IT Band all day and night, IT FINALLY LOOSENED UP!!! I can bend my knee again.....YAAAAAAAAA!!!! When it gave in and relaxed, it was almost orgasmic...hehehe...yeah I said it.

Can you tell I am bored? 3 post in about 3 hours. I suck!!! I can't fall asleep AND I suck!!!!

UK is a #4 seed in the NIT tourney. It is bad enough we didn't make the NCAA tourney. Now were are a #4 seed. What's next? Losing in the 1st round of the NIT? Oops, better not joke about that and jinx us.

The End Is upon Me

Well, all good things must come to an end. I have decided to shelf my plans to run the Country Music Marathon. I am tired of my nagging pains and just want to get healthy again. After talking with other runners and searching online, I have decided that I need to work on building a good base of mileage before I tackle the training for a marathon again. I plan on taking a couple of weeks off from running completely to let my right IT band heal and my shin on my left leg get better. This is all self diagnosing. I have an appointment with a sports medicine doctor tomorrow to have everything checked out. As long there is nothing serious going on, I plan on a 2 week break. I will be hitting the gym to do some core strengthening and low impact cardio. I hope to maintain some of my "running wind" by doing this. I plan on starting to run again with 4 weeks to go until the Country Music 1/2 Marathon. I am going to start off slow, and if all goes well, run the 1/2 Marathon. You can see by the Scheduled Races list on the right that I want to run alot this year. This list is not an absolute thing, but they are races I would like to do. I made this decision to help my running career. Why settle for a marathon once and hurt myself so I can't run, or back off, train better and run many of them.

Thanks to everyone for your support in my marathon training. I am sorry I am letting you down, but I have to do what is right for my body right now. PLEASE, stay tuned to my blog as I continue my training. I will be watching yours to see how you are training/racing.

OH YEAH, GO RIGHT NOW AND BUY YOU SOME COMPRESSION SOCKS. I picked up some on Friday to wear during the 1/2 on Saturday. My calves were not even a bit sore today. I wore them during the race, came home and washed them, and then wore them the rest of the day. Between the socks and the ice bath, I had NO SORENESS in my calves. For that matter, I had no soreness in my legs except for my right IT band.

Now back to icing down my knee.....I hope to see everyone in a few weeks at a race somewhere.

Tom King 1/2 Marathon Report

I am not sure if you know this yet or not, but, I RAN MY 1ST 1/2 MARATHON YESTERDAY! I know it will not be that big of a deal to some of you. But to me, I am very happy. This is not that bad for a guy who started running in April of 2008. Now if I can just get healthy again like last summer....

Now on with the race report. I drank a few Endurance Fuel mixs Friday night to make sure I was primed for the run. I got in bed around 9-9:30pm and slept pretty well. I got up at 5am to start getting ready to go. I wanted to make sure I gave myself plenty of time to get ready. This included my usual morning bathroom business. I figured my day would be bad when I burnt my toast I was going to eat for breakfast. I just gave up on that idea and turned to the ole stand-by, Special K bars. I ate 2 Strawberry ones and drank an orange AMP (sorry, but I have to have caffeine in the morning). I got out the door about 5:30am. I stepped out of the house, and sure enough, it was raining. Not a hard rain, not sprinkles, but just enough. I have ran in the rain before, so I was not that concerned about it. I was just worried about staying warm. I made it to the stadium at 6:30am (plenty of time for an 8:30am start). I made my way into pick up my shirt and packet. After that, I walked around a bit and looked for a girl I went to school with. Later I found out she had woke up, seen it was raining, and went back to bed. She didn't want to run again in the rain, so she said she "pulled a Jay." I watched the start of the 5k race and then headed back to my truck to pin on my bib and get dressed for the race. I drank some more Endurance Fuel and headed out to start warming up. I stretched out for a good 30 minutes or so. With about 10 minutes to the 1/2 start, I ran into Amy and Vandy-Montana. I finally got to chat it up with them for a bit before I had to make another bathroom run. When I came out, everyone was making their way to the start. I found a spot about 3/4 of the way back in the pack. I was feeling alittle nervous since I have never ran a 1/2 marathon race before. I have done the mileage before, so I knew I could do it, but I have never raced the mileage. I was also kinda worried about how my legs would do. They felt great after the week of rest, but I was still worried I would get a few miles into the race and they would die on me. Before I knew it, the gun sounded and everyone started moving. It took a full minute or so before I crossed the mat to start my timing. I punched my Garmin and started out. The start was very congested and it was hard to find a good stride. I weaved in and out of people and finally things cleared up a bit. At about .5 miles in, I checked my Garmin and I was running an 8 min/mile pace!!!! Even though it felt good to be running again, I knew I had to slow down to be able to finish. My first 2 miles were quicker than I had planned, but boy did it feel good to be running. The 1st water stop was a rowdy one. It was my favorite one. The rain was not bad and I never really got too hot or too cold. The only thing I didn't like about it was the puddles. They were not that bad until later on in the race. It seemed like we were in Shelby Park in no time. I was really unsure of where exactly we were running too, so I just followed everyone else. I thought we might be going around the lake again like the CMM, but we stayed straight and headed out of the park on the greenway. This is the part of the course that sucked. There was nothing to look at. I just kept putting one foot in front of the other and trying not to get going to fast. One bridge we went over felt like it was going to fall apart. It was bouncing really bad with everyone running on it. We passed a few water stops here and there, but I kept running. I had a 20oz Endurance Fuel I was carrying with me, so I just took a couple of sips everytime I went through a water stop. About 5 miles or so into it, I hear some cheering and yelling. I look ahead and see the leaders barreling down on us. THEY WERE FLYING!!! I could not get over how fast these guys were actually moving. It was 2 guys stuck together, one or two more just behind them a bit, and then a bigger pack. Man, were they moving. It was not long after that I seen Vandy-Montana coming. He was moving on good too and looked strong. We exchanged words on the fly. I tried to look for Amy too, but missed her somewhere in the mix. About 45 minutes into my run, I ate my 1st pack of Jelly Belly's. I like them and all, but I think I will have to swap to GU. I just about choked to death trying to swallow one. I thought I was actually going to have to stop and hack it up. Anyway, I hit the turn around and checked my Garmin. I currently was on pace to break 2 hours!!!!! I was really happy, but I was starting to feel the effects of taking the week off of running. My breathing was slightly labored and faster than it needed to be. I took a few deep breaths and fell in behind a guy running a 9:20-9:30 pace. I was thinking of the guy as my running partner Rich. I was just trying to stay focused and on pace. When we turned off coming back and made the loop (or whatever you call it), I ended up having to slow to a fast walk for a minute or so to catch my breath. I checked my watch and I was still on pace to finish in 2 hours, but I had to stay on a 9:30 pace or below to make it. At this point is when the rain started to suck. The puddles on this part of the greenway were covering the whole track. Some of them were ankle deep!!! I had kept my feet fairly dry until now. I ended up finding the ankle deep puddle and SPLASH!!!!!! Both shoes were soaked. I ended up fast walking while I ate my 2nd pack of Jelly Belly's just to keep from choking. I picked up the pace a bit and tried to make up for some lost time. This was a mistake. I should have not been racing the time of 2 hours. I ended up starting to get a side ache and had to walk to get it to stop. At 2 miles out, I knew I was not going to make it in under 2 hrs. I think I had to do the last 2 miles in like an 8 min/mile pace to even come close. I just tried to settle into a good pace that was as quick as possible, but not too fast. I ended up passing a few people on the last 1/2 mile or so. I came down the slope into the stadium thinking I was ready for this to be over. My knee was starting to flare up and I knew I would pay for running when I got done. I ended up getting passed coming around the end zone by a girl, BUT she was wearing a UK hat, so I let her go. We chatted for a few seconds about UK before she left me in her dust. I crossed the finish line at 2 hrs and 4 minutes. NOT TO BAD FOR MY 1ST 1/2 MARATHON. The finish was VERY uneventful though. The Titans cheerleaders were out numbered by kids 3 to 1. I walked through the kids to get my medal from a pretty cheerleader. I deserved it after running 13.23 miles (anyone else get a different mileage than 13.1). After the cheerleader tent, I knelt for a quick prayer and then started up the ramps out of the stadium. MAN, DID MY KNEE START HURTING ON THE WAY UP!!!!! I started limping after the 1st incline, but struck up a conversation with a woman who was a 1/2 marathon newbie too. We both were extremely happy!!! I grabbed some water and a few bananas and walked around some. I thought I might find Amy and Vandy-Montana to see how they did and chat for a few minutes. I didn't find them, but the food sure looked good. I was not up for breakfast though and decided to head home. I called my wife and let her know I was done on the way home. She was proud of me. When I got home, I could barely walk. My right IT band was so tight I could not hardly bend my knee. I ended up taking a 20 minute ice bath and then a shower. Then a nice nap...hehehe. So all in all, it was a good race and I am happy I finished. I tried to wear my medal to church, but my wife said I couldn't....dang it!!! Now to hang it and my medal on my wall in the office at work with my other race bibs. Here are my splits....

Mile 1 - 8:29
Mile 2 - 8:52
Mile 3 - 9:03
Mile 4 - 9:15
Mile 5 - 9:15
Mile 6 - 9:17
Mile 7 - 9:30
Mile 8 - 9:23
Mile 9 - 9:36
Mile 10 - 10:17 (fast walked to eat Jelly Belly's)
Mile 11 - 1o:11 (fast walked to get rid of side ache)
Mile 12 - 9:45
Mile 13 - 9:52 (fast walked due to trying to kick it in the last mile...not a good idea)
0.23 - 1:57

My pace was 9:27 min/mile. This is where I would like to be for my marathon.

I COMPLETED MY 1ST 1/2 MARATHON!!!

I did it in 2 hrs and 4 mins. That is 5 mins slower than I wanted (under 2 hrs), but I will take it. After not running all week, I was happy with it. I will post more later or tomorrow. I got 12 celebration drinks to take care of.....now off to the bed for a nap!!!

The night before....

well, at 8am in the morning, I will be starting my 1st 1/2 marathon. I am excited about it, and then again, I am scared. I know I can do the mileage. I know I can do it under 2 hrs. What I don't know is how my body will do. I have rested my legs this week and everything is feeling good. I don't mind running in the rain, but I am not sure how I will react to cold AND rain. I won't be using my MP3 player. I don't mind it getting wet (it's an antique), but I don't want to ruin my $100 Bose earbuds. I was hoping to tag along with Vandy-Montana and/or Amy. But Vandy-Montana is going to bust out hard, and after reading Amy's post today, she is going to kick my butt too. I guess I will just run my own pace and see what happens. I hope I don't look like a dying wet monkey or something worse when I am on the jumbotron!!!!! SO, let the good times roll!!!!!

Here is my pre-race plan for tonight.
1. I have been hydrating ok today, but I drank a few extra waters and some Endurance Fuel tonight
2. I ate pizza and pasta today for lunch. I got a pizza in the oven right now for supper.
3. I plan on getting in bed by 9pm (if the kids will let that happen)
4. I plan on getting to the race at about 6:30am or so. That way I have plenty of time to warm up and get ready.
5. I plan to do a no rain dance prior to going to bed to stop the rain tomorrow.
6. I plan on PR'ing in this race. (Of course I will, it is my first! Unless I DNF!!!)

Well, look me up tomorrow. I should be the wet running who is trying to stay warm...hehehe. I plan on running in my highlighter yellow M.T.M.O. t-shirt over my under armour. If it is really cold, I will have on my long sleeve white KENTUCKY t-shirt.

Hope everyone gets a good night's rest....

Another crazy week.....

OK, me and long runs don't get along. After the 18 miler, I didn't run the next week due to soreness in my calves. Now, after the 14 miles I ran Saturday, I have not run this week either. My IT Band on the right leg has been acting up all week. I got some tips from Vandy-Montana to help take care of it. It feels better today though. I have spent the last to nights icing and rubbing it down. I am beginning to think I have something more than soreness going on in my left calf. It just will not quit hurting. Right now it is just a nagging pain, but after I run it hurts like hell. I am thinking about getting some compression socks to see if they will help. If it hurts after Saturday again, I think I will just go have a X-ray. I am worried it might be a stress fracture in my fibia (the medical side coming out in me). So, if you see me dying Saturday, it is because I have not ran a bit this week. I think I might have gotten in over my head with this marathon thing.......

Until next time....

It's official....

I can't back out now.....I have officially entered the Tom King 1/2 marathon as of 11:30 tonight. Now just to get through it healthy and get ready for the full marathon!!!!!!!!!!!!!

I think I need an ice machine....

I have used so much ice in the past 3 days. Between the ice bath after my long run Saturday to icing my calves and right knee every waking minute, I have used every ice cube in my house. Guess I need to start buying bags of ice to but in my freezer in the garage. I have gotten paranoid now after long runs. I really don't want to miss another week of running due to soreness. The good thing is, RICE helped my knee. The tenderness is all but gone today. My calves are sore, but I feel like I am going to be able to run on them. Just in case, I have ice on them as I am typing....hehehe.

I set the alarm clock for 4:45am this morning and planned on getting in a SLOW 6 miles. It went off, and I hit snooze. It went off, and again, I hit snooze. The next time it went off, I turned it off and laid there willing myself to get up. Then, next thing I know, It s 6:35am and I have to leave the house at 7:00am to get the kids to school and get to work. Sooooo, I missed my run this morning. My son had baseball practice this afternoon, so running is out for today. My wife is at the gym now. As of Saturday, she has lost 30 lbs. I am very proud of her. But as I said above, I am icing down everything!!!!! On a side note, I have a pretty rotten sinus infection too and I felt like crap yesterday. I even left church early because my head was pounding. I have taken a ton of allergy and sinus pills since yesterday, so it feels better atleast.

Now to get some rest, since I lost an hour yesterday, and get ready to pound the pavement tomorrow....

The end of week 9 and a recap of February

Well the run yesterday at Percy Warner Park ended up my 9th week of training. It was a good week. Right now, all I am having is some soreness here and there and a nagging pain here or there. All in all, I feel pretty good. I awoke this morning to some soreness in my calves, thighs, and butt. After moving around for about an hour or so, most of the soreness was gone. My right knee is tender on the lateral side. I am keeping ice on it as much as possible and keeping it wrapped when I am up walking around. I don't think it is much to worry about though. I am planning on 4 miles tomorrow and 6 miles on Tuesday. I probably will go for 4-6 miles on Thursday and then rest for the Tom King 1/2 marathon on Saturday.



So on now to the weekly and monthly totals....


End of week 9 totals
Scheduled miles - 30 miles
Actual miles - 28.59 miles (I did 14 yesterday instead of 16)
****Not too bad, pretty close to scheduled miles****

Month of February Totals
Scheduled miles - 97 miles
Actual miles - 64.22 miles (23 miles missed in week 8 after the 18 miler)
****Mileage is down from where it needs to be. The missed week hurt it more than anything. This was still my highest mileage month to date. July 08 I ran 48-49 miles. Hopefully March will be my new best month.****

Now to get up in the morning and get a slow 4 miles in to see how the legs feel......

The PWP 11.2 and ice baths

Everything worked out and I was able to go to the Nashville Strider's 21 Mile training run this morning. I got in bed last night alittle later (9:45pm) than I wanted too (8:30pm). Between the dog getting up and down all night and the smoke alarm going because the battery was low, I got about 4 hours of sleep. I had set the alarm clock for 4:15am to give myself plenty of time. I ended up crawling out of be at 4:45 and rushing ot get out the door. I made sure I started hydrating yesterday and I spent all day yesterday carb loading. I still drank a gatoraide and a bottle of water on the way down, just to be sure. When I arrived around 6am, there were about 50 people standing around. Shortly after getting out of my truck, they began to do a group stretch. I thought it was still alittle early, but I stepped in and started to stretch with them. While trying to get my MP3 player going, I seen Peter getting stuff out of his car and setting up the 11.2 water stop. I figured out real quick I was not with the Striders, but another training group. So I made my way over to Peter and the othe Striders that were there.

We got started right at 6:30am. I spent most of my time between 6:00-6:30am stretching. While Peter was giving the run down of the run, I spoted Vandy-Montana and Amy. They were towards the back of the crowd, so I didn't want to yell at them. When everything started, I seen them go by, but was unable to say anything to them. So maybe at the Tom King 1/2, we might actually get to talk prior to the race.

We left from he water stop and headed into the park. Now I have already heard about the PWP 11.2 and how hilly it was. I remember ready somewhere about 1 mile hill. Well, about 0.2 miles into the run, we were already climbing our 1st hill. I decided this run I would try to stay around a 1o min/mile pace. I dropped into the pack of runners towards the back on the start and slowing started making my way up the 1st hill. Well, I found out later that there are more hills then I care to describe here. Some of them where short and steep, and some were long and steady. There is not that much flat surface on this run. There was one hill that just kept going and going. I seen the top ahead of me just around a curve. I just kept telling myself that it was alittle bit more to the top and it would be over. When I got to the curve and rounded it, there was another good stretch of hill left to climb. I was heartbroken. But, I put my head down and kept going. I did make it to the water stop at the Steeplechase and stop for abit to get some fluids. After cramping up 2 weeks ago, I didn't want to skip out on fluids. Before the water stop, I meet Bonnie. She is from Kentucky and was training for her next marathon. I believe she told me she had ran 54 marathons so far and was working on running one in every state. She has 34 out of the 50 states completed so far. I ran with her for probably 6 miles just chatting and talking about running. She was running at a pace that was comfortable for me, so I just followed along. The last mile of the run seemed like it was all downhill. I liked that because I think it was the only downhill I had seen all day. When I got to the 11.2 water stop, I stopped to get some fluids again. I felt good since I had just slayed the 11.2 PWP dragon...hehehe. My truck was 20 yards away, and I thought about calling it a day, but I didn't. I headed out down Belle Mead Blvd and then turned on Tyne (I think) on my way towards Radnor Lake. I only had 16 miles to do today, so I didn't want to do anymore than that. I made it to the stop sign on Tyne and decided to start heading back. I ended up cutting my run 2 miles short. I know I can't do that in the marathon, but after running those hills, I was tired. I did end up walking about 5 times throughout the run. Most of them were to eat my Jelly Bellys and drink some fluids from the water I had carried with me. I walked once on Tyne going away from the park, and then once more on my way back to the park. All in all, I was happy with the run and proud of myself for doing the 11.2 loop. I don't want to go back anytime soon though. All in all, I got in 14 miles today in 2 hrs and 27 mins. I think my pace was 10.33 min/mile. That was alittle slower than I had planned, but the walking probably caused it to go up alittle.

I got home and decided to try the ice bath thing again. This time, I followed Amy's instructions on how she does it. I ran cold water in the tub and then got in. OUCH!!!! It was really cold on the boys and I sat down. I then took all the ice out of the ice maker and poured it into the water. It took the ice cubes about 15-20 mins to melt totally. It felt good on my legs, but man was I freezing. I was wrapped in a towel and shivering when my wife came in. She just laughed at me. Now I am sitting watching my beloved Wildcats flush their season down the drain against Florida. I got alittle soreness in my right knee. I have it wrapped with ice right now and it elevated. I ain't that worried about it. Alittle pain after a good run is common for me now.

Now it is time to see if the ice bath works for me tomorrow morning. I plan on running on Monday, Tuesday, and Thursday of next week before the Tom King 1/2. I hope my legs are ready!!!!!

Happy Running tomorrow....It is a rest day for me (even though I thought of doing an easy 2 mile run just to help recover).