Video

Traveling Wilburys - I Wont Back Down


There's a lot of stuff going on in my life. Shitty stuff. Stuff my best friends and family don't know about. This song seems appropriate.

Fun facts

Looking over my running log has yielded the following data for 2006;

Ran 1,274.68 miles
Daily average run: 3.49 miles
Average weekly mileage: 24.45 miles
Average monthly mileage: 106.22 miles
Average pace for 2006: 10:42 minutes per mile
Ran 244 days out of 365
Fastest pace recorded: 6:47 minutes per mile
Slowest pace recorded: 18:11 minutes per mile
Lowest body weight: 197 lbs
Highest body weight: 232 lbs
Average body weight: 211.52 lbs
Bike mileage (excluding stationary cycling): 110.27
Slowest 5k race: 36:28
Fastest 5k race: 23:51
Slowest 10k: 1:12:27
Fastest 10k: 58:08

There's a ton of data. I'll stop, because it goes on forever.

Don't count me out, yet

Yesterday and today have been virtually pain free. My biggest problem is the discomfort at night. Apparently I "load" my knee when I sleep on my side and it wakes me up.

In my house, no sharp pain means.... GO RUN!

Let me start by saying, it was freakin' awesome. I'll take it a step further; it was near-orgasmic! Easy to forget how much you love running, until you stumble into a run like I had today. I was pushing Alison in the stroller and ran a 10:04 pace. I had to back up a loooong way in my training log to find a similar pace/distance with the stroller.

Notes on the run: Since the untimely death of my garmin, I've had to run and walk routes that I have already measured. My mountain bike has a cheap bike computer, which is cool. It's not too bad now, but I miss knowing my splits. There was one time near mile four that I had a sharp pain. Lasted about five seconds, then it was gone. There was lots of discomfort in both knees on the incline(s), yet very manageable. I refuse to say I'm not running Houston. I remain optimistic. Today's run helped.

Thanks, for those of you who sent me private emails about Koala. I hope to learn from your experiences.

Activity: Run
Mileage: 6.0 miles
Time: 1:00:22 -- 10:04 pace
Location: Kingwood Greenbelts
How I Felt: 9.5

Activity: Weight Training
Body Region: Upper-body
Time: 30 minutes
Location: Home Gym
How I Felt: 9 (bored)

Sore legs, YAY!

Activity: Walk
Mileage: 1.0 mile
Time: ~18:00 minutes
Location: Trailwood Village
How I Felt: 10

Activity: Bike (with trailer)
Mileage: 9.0 miles
Time: 63 minutes
Location: Kingwood Greenbelts
How I Felt: 7

My legs are incredible sore from yesterdays lower body workout. It's never felt better to be sore!

Before the bike ride my calories were low, which resulted in me crashing (not literally) 3/4 way into the session. Again, it felt good to be "tired".

Good Luck to Forest, er Coach Steeve who will break 2000 annual miles tomorrow night. He's been on a running streak since the last part of November in an attempt to make-up for a mild injury in August. Way to go, Coach!

Wish I was running

Activity: Stationary Bike
Level: 4
Time: 30 minutes
Location: Humble FD Gym
How I Felt: 10

Activity: Weight Training
Body Region: Lower Body
Time: 30 minutes
Location: Humble FD Gym
How I Felt: 8.5

Activity: Walk
Mileage: 4.0 miles
Time: 60 minutes
Location: Humble FD
How I Felt: 9.5

I created this blog to post running related stuff. Since I'm not running I don't have much to say.

Pain Quotes

There has never been a great athlete who died not knowing what pain is. -- Bill Bradley

Pain nourishes courage. You can't be brave if you've only had wonderful things happen to you. -- Mary Tyler Moore

Pain is such an uncomfortable feeling that even a tiny amount of it is enough to ruin every enjoyment. -- Will Rogers

We must all suffer one of two things: The pain of discipline or the pain of regret and disappointment -- Jim Rohn

My true pain is the realization that the Houston Marathon is not going to happen. -- Bill Cox

Bike and walk

The knee has been sore most of the day. The pain kept me up last night, so I'm tired. No sharp pain noted when I walked the dog, but there was a lot of discomfort. Later, I hooked up the trailer to the bike and went for an one-hour bike ride. Everything felt good. Kind of hard to "dig deep" on the inclines. There again, that's always hard to do with the mountain bike and trailer.

It seems the bike ride did a lot of good. The aching has disappeared since the ride. YEAH! I was motivated enough to do some weight training.

I started a diet Tuesday morning. It's only been three days, but so far, so good.

Activity: Bike with trailer
Mileage: 9.0 miles
Time: 1:00:00
Location: Kingwood Greenbelts
How I Felt: 9.5

Activity: Walk (the dog)
Mileage: 1.5 mile
Time: ~28:00 minutes
Location: Trailwood Village
How I Felt: 8

Activity: Weight training
Body Region: Mid-body
Location: Home Gym
How I Felt: 10

Test run

Tried running today for the first time since Saturday. I felt uneasy while running. The first half mile was the worst. Lots of small aches and weirdness in the knee. Then I thought to myself... it always feels like this for the first couple miles. After that I settled down and focused my thoughts about stuff OTHER than my knee. There were a few sharp pains during the run. I didn't stop because they only lasted a second or two.

The plan was to run 5-8 miles on my 3-mile loop through the subdivision. Admittedly, I felt pretty good at the end of the first three miles. When I stopped the knee started to ache. I extended the water break to ~10 minutes, hoping all would be well. I tried to do another loop, but I didn't make it 50 yards. The pain was sharp and constant this time.

So, there you go. I've been reduced to a 3-mile runner. In the grand scheme of this injury, I don't think running is good advice. Right now, it hurts to walk and I can already see minor swelling on the lateral side of my knee.

WILLIE ES NO BUENO!

Activity: Run
Mileage: 3.0 miles
Time: 30:58 -- 10:19 pace
Location: Trailwood Village
How I Felt: 8.5

Doctor visit

Dr. Kieke said there is an area under my knee cap that is "rough", which is causing pain when it comes into contact with areas it shouldn't. This explains the stabbing pain one minute and none the next. The root problem comes from the patella not "tracking" properly. He said there are four stages of severity, I, II, III, and IV. Stages I, and II can be treated in his office without interference in training. Stages III and IV usually require surgery. This was his exact words: With the amount of grinding and popping in your knee, you're definitely higher than stage II. He assured me this is a common sport injury and the surgery is nothing major, just a scrapping of the posterior side of the patella and some rehab. Our next action is an MRI of my knee to confirm his diagnosis.

Here's the problem. They checked my medical insurance and it covers 60% of my Koala visits AFTER a $2000 deductible is met. It has something to do with Koala being considered "alternative medicine". The insurance company is treating them as a chiropractor. He offered me a "cash" discount, but it's more than I can afford over the long haul. I'll probably have to see a "real-doctor", so the insurance will cover me. I should know something soon about the MRI coverage. Hopefully the news will not be as bad.

There was a small bit of good news. They said I could run, UNTIL there is sharp pain. If I experience pain they said I need to stop immediately. They also noted the same problem in my left knee, but its only at stage I.

They said all of this is due to tight calves and quadriceps from the lack of stretching.

Still no running

Activity: Stationary bike
Time: 1:00:00
Level: 4
Location: Humble FD Gym
How I Felt: 10

Activity: Weight Training
Time: 30 minutes
Body Region: Upper body
Location: Humble FD Gym
How I Felt: 9.5

The gym workouts reveal I have lost muscle strength.

The knee wasn't too bad today. I have a doctors appointment in the morning. My guess is patella tendonitis.

I found a race that is more my style. The link is here. The race rules are here.

Chapter 2

I'm done.

Somewhere along the way, I lost sight of my initial task at hand.... to lose weight. I started running with a group for the camaraderie, but let my goals (and waistline) slip through my fingers. It's time to get back to my original task at hand. I much happier meting body weight goals, rather than distance or time PR's.

Today's long run was horrible on several levels. Nothing to do with HS, simply a chain of expensive and painful events.

I'm tired of bitchin' about all my problems. Time to take control of this journey.

Determination (updated)

Have you ever wondered what a typical day is like at the Fire Station?Well, here's a general timeline of today's shift:

7:40 Arrived at work 20 minutes early
7:45 EMS call. Construction worker struck by a 300 lb tar kettle lid
9:00 Back at the station
9:10 Normal morning duties (roster, checking the units, etc)
10:20 EMS call. Store clerk cut her head while working in stock room
11:25 Back at station
11:30 Went to lunch (Jason's Deli)
12:15 Back at station
12:30 EMS call. Syncopal episode at Academy
1:00 - 4:00 EMS CE, we arrived late due to call (1:45)
4:00 Dressed and ready to run
4:05 Raining cats and dogs
4:10 Decide on weight training
4:30 Plan to do one-hour on the stationary bike
4:35 EMS call. Chest pain, possible MI.
6:30 Back from call
7:00 Dinner
7:20 Back on stationary bike
8:10 EMS call. 2-month old chocking. Turn's out the child spit up her milk (new parents)
8:30 Back from call
8:35 Back on bike
8:40 Completed 1-hour on the bike. I decide to run
8:50 Running around the station
9:30 EMS call. CPR in progress at nursing home. Termination of efforts.
10:00 Back at station
10:10 Running again
10:30 Exhausted and left shin starting to ache. DAMN, so close to ten miles.
10:40 Shower
11:00 Blog

I have at least two hours worth of paperwork. Depending on the call volume, I get to sleep after that! This was a typical day. Some days are slower, some are busier.
Update:
1:27 am. I just finished all my reports and I'm heading to bed.
2nd update:
4:05 EMS call. Unresponsive person. Patient alert upon arrival. Apparent stomach virus.
4:50 Back in bed
7:00 Up and out of bed
0710-07:45 General station duties (cleaning)
07:55 HEADING HOME!

Activity: Workout
Body Region: Mid-body
Location: Humble FD Gym
Time: 30 minutes
How I Felt: 10

Activity: Stationary Bike
Level: 3 (wimpy, considering it goes to 16)
Time: 1:00:00 -- Average mph 13.6
Location: Humble FD Gym
How I felt: 10

Activity: Run
Mileage: 7.13 miles
Time: Don't know... see notes below
Location: Humble FD
How I Felt: 8.5

In the morning rush to get Alison to daycare before work, I forgot my garmin. Plus, I currently do not have a wrist watch (wrist band broke last week). When I decided to run, I had no way to time myself. The only thing I had was an old fashion punch counter that I keep in my locker. The loop's around the station always measures 0.30-0.32 with the garmin. The punch counter helps me keep track of the total number of laps, which I multiply by the average GPS measurement (0.31).

Six miles w/ knee pain

It would be easy to give up. I'm constantly tired. All I want to do is sleep. I forced myself out the door this evening. The weather remains warm, but the humidity is slightly lower.

I was surprised at the soreness from yesterdays SMALL run. Mile two felt really good and I thought to myself, "I'm back!". Then my right knee started hurting. Sharp pain on both sides of the patella, primarily lateral aspect. I ran through the pain, thinking it was psychological. Now, my knee appears "puffy" as I sit here typing this. Not completely swollen, but you can see a difference when compared to my left knee. These setbacks are getting old. As I said before, I just want to run.

Activity: Run
Mileage: 6 miles
Time: 1:01:50 -- 10:18 pace
10:45, 10:20, 9:56,
10:12, 9:47, 10:48
Location: Trailwood Village
How I Felt: 7

Three miles

Mileage: 3 miles
Time: 32:50 -- 10:57 pace
11:11, 10:55, 10:44
Location: Trailwood Village
How I Felt: 7

Lacked motivated to get out the door. Extremely humid. No back pain. Hard run for only being 3 miles. Never "settled" into a rhythm.

D.N.F

I don't have a clue what happened today. I assumed my pre-long run preparations were adequate, which included; no running the day before, drank lots of water, got a fair amount of sleep, the kiddo went to daycare, and I dressed for the weather. My plan was to run a solo 21 miler.

Earlier in the week I devised a double loop course that was half dirt trail and half road. This morning started later than I had hoped, but I was dressed and out the door by 9am. It was nasty out there. As Coach would label it, "pea-soup". The ground was wet resulting in the clay-like soil sticking to my shoes. Little did I know this would be the least of my problems.

Awhile back I bought a hydration pack. You know, the backpack style. Lets just say it was not a good experience. It was rubbing and felt heavy, so I shed it before the first mile. My back was bothering me from the beginning and the pack didn't help matters.

I couldn't find the drive or will to run today. Plus, my back was going from discomfort to pain. I tried walk breaks. I tried slowing down. I got rid of the hydration pack. Nothing worked. I finally quit at 5 miles. Immediately I felt better, but then I started feeling bad about the failed run. So, I went for a bike ride. Riding the bike took more effort than usual, but the ride was enjoyable. During the bike ride I built myself back up and tried to go running again. I didn't even make it two miles the second time.

I have no idea what happened. This is one for the Coach to answer. I think its the extra day of running. This is exactly how I felt last time. I wanted to run, but hated to actually run.

Through it all I walked 2-3 miles. I stop my watch when I walk. So, the numbers you see are actuall run time. Maybe I'll try to pick up some extra miles on Sat/Sun.

Activity: Run (both runs combined)
Mileage: 6.52 miles
Time: 1:13:32 -- 11:17 pace
Location: Kingwood
How I Felt: 4

Activity: Bike
Mileage: 13.17 miles
Time: 1:16:15 -- 10.4 mph
Location: Kingwood
How I Felt: 8

Google madness

Have you ever tried to google: your last name, runner, and deer at the same time? Well, if you were me, you would have found this:

Who knew it was this easy to do speed work. There are mutiple pictures on the link.

Day off

Today is a much needed day off. I had to move my schedule around to accommodate a 48-hour shift I have this weekend. Tomorrow morning, I'm going long. Anyone else looking for a Friday long run?

My legs feel better, but now I have a sore throat. Damn my luck.

I'm really excited! Vic and I are working on something Big. More details to come soon.

Erik ROCKS!

Congratulations to Erik, season three winner of the Biggest Loser. He lost 214 pounds! I probably wouldn't believe it, but I saw him transform before my eyes.

Two runs, eleven miles

Run 1 of 2. Pushed stroller through Kingwood Greenbelts. Seven mile out and back. Negative mile splits with the exception of the final mile. The last mile has a significant incline. The stroller is getting old. I'll probably start running at night again.

I'm not too sure how well the massage worked. My legs were really sore when I woke up. Right now they feel the same as before. At least they aren't worst.

Activity: Run #1
Mileage: 7.0 miles
Time: 1:11:42 -- 10:15 pace
10:53, 10:34, 10:22, 10:09,
9:51, 9:45, 10:08
Location: Kingwood Greenbelts
How I Felt: 8.5

Run 2/2. There was a large turnout for the Strider Christmas Light run. The annual event attracted many of the usual SMART runners along with several new Houston Strider members. I was disappointed with the quantity and quality of Christmas lights within the "rich part of town". Maybe its an age thing. Where I live, most people have kids and consequently there are lots of Christmas lights and decorations. The lack of lights didn't take away from the event because, I had a superb time running. I hung out all night with Kate. We talked at length about her new home and remodeling. She's a great running partner.

Activity: Run #2, Novelty Run
Mileage: 4.05 miles
Time: 42:17 -- 10:26 pace
10:36, 10:37, 10:08, 10:22, 0:34, (0.05)
Location: Uptown Park
How I Felt: 10

Mid-day 6-miler (updated)

Texas weather is crazy. It got freakin hot out there. Partially my fault for starting my run at noon and pushing the stroller, but gee's it is DECEMBER already! Let me correct this a bit. It's a BEAUTIFUL day, but a little warm for running.

Does anyone else push a stroller with a thirty pound kid? If so, tell me what it does to your pace. Right now, my running is all over the place... no pun intended. Makes it hard to say with certainty if it slows me down or speeds me up.

Activity: Run
Mileage: 6.0 miles
Time: 1:00:50 -- 10:08 pace
11:07, 10:21, 10:00
10:08, 9:42, 9:32
Location: Kingwood Greenbelts
How I Felt: 9.5

Erin suggested a professional massage might help my legs. I've read about runners who get massages, so I thought, "What the heck". As you've read, my legs have been sore this week with lots of little aches and pains popping up. Erin has tried massaging my legs, but there's only been minor relief. This evening I found an inexpensive RMT a mile from the house. I only scheduled a thirty minute session.

Holy crap, that hurt. She seemed very knowledgeable and immediately recognized my calves as the root problem (before ever touching them). During the session she talked to me about proper hydration and the role it plays in carrying away toxins from the muscles. She was dead on the money, because I've consumed very little water this week. Damn you, Sweat Tea!

Early in the session she told me to, "relax your calves". When I told her, "they are relaxed" she asked for me to tighten them up. She seemed shocked and told me that my calves are probably the tightest she has ever seen. After that, I received advice on stretching, because your lower extremities are only as strong and flexible as the weakest link. Therefore, tight calves are probably the reason for all my aches and pains (other muscles compensating). Anyways, the recommendation was water, water, water, stretch, and massage.

Just when I thought the worst of it was over she gave me a small sample of a true sports massage with trigger point pressure. THAT SUCKED! I felt like a wimp. I nearly jumped off the table. She said lots of active athletes get "sport massages" (deep tissue with trigger points) and you eventually get accustomed to the discomfort. My legs are still tight and sore, but I do feel better.

I was surprised how fast thirty minutes went by. The advice alone was worth my 25 bucks.

Post race 5k run

Seems like I've had a lot of different pains this week. This strikes me odd because the mileage was below 35 (on purpose) and nothing was new.

Today wasn't bad. My left medial shin is sore and the side of my left foot, near the middle feels like a "stone bruise". Otherwise, a good run.

This may sound odd, but I enjoy recovery runs after a long or hard effort. I use to worry how long it would take for me to recover from a specific run. Now, I look forward to testing my body and evaluating where I'm at. Today's test revealed that my legs are fine. Cardio is checking in good. My back is sore and needs more core workouts and muscle specific exercises. Mental outlook is good. Overall: B+

Activity: Run
Mileage: 3.10 miles
Time: 30:02 -- 9:40 pace
Splits:
10:31, 9:36, 9:04, 0:53 (0.10)
Location: Humble Fire Department
How I Felt: 9

Check out the names on the right hand side of this page. What have I done!

Over-due recognition

You find out who your friends are when you need something. In an earlier post, I mentioned that I had not received my 30k race packet. Steve Bezner jumped at the chance to save me the long drive. At packet pick-up Steve learned that they did not have me registered. Let me remind you, this was Friday afternoon. That evening he bent over backwards to locate me and give me the urgent news. I worked out the problem and Steve made a second trip the next day. Steve Bezner is as nice as he is FAST. Thanks buddy. I owe you one.

Second thanks to Andy with Finish Line sports. He promptly replied to my email last week, when I asked about not receiving my race packet in the mail. After learning they did not have me registered, I began to worry due to timing. Long story short, Andy called me at 11:00 pm Friday night and admitted a few hard copies had been lost. He personally registered me over the phone and took my word that I paid (Yes, I have the returned check). He also left instructions for his staff that Steve Bezner would be picking up the packet on Saturday.

There are several reasons why I thought this incident deserved recognition. First: He admitted there was an problem and didn't try to pawn it off as my error. Second: He corrected the problem immediately. Third: He was very nice and polite. I can only imagine how busy and stressed a RD must be the day before a race . Job well done Andy (Finish Line Sports).

Methodist Sugarland Hospital 30k report

My worst race this fall season. Everything fell apart. Sucky weather. Lots of concrete. Pain(s); right ITB, right knee, left ankle, minor shin splints, and the same hip-butt-thigh pain from yesterday. Pony diagnosed my pain as "sciatic nerve pain", which requires advil. Thanks for the advice pony!

If I plan to run longer distances, I must learn to run through pain. With those thoughts running through my head, I picked up the pace for the last 2 miles. I was impressed with my effort level at the end (9:10 pace for the the last 2-miles). I picked-off 21 people on my way to the finish line. Too bad there were multiple times earlier where I was forced to walk and 943 runners passed me. Hell, the number of people who passed me could be higher!

I'm ok with today's results. I've had a good run with the fall series and I can't expect them all to be great runs.

18.79 miles (garmin)
3:17:46 -- 10:31 pace
9:57, 10:16, 9:58, 10:02
9:54, 9:40, 9:45, 9:52
10:56, 11:10, 10:41, 9:56
11:40, 12:11, 12:23, 12:04,
10:47, 9:40, 6:46 (0.79 mile)
Sugarland, TX
Felt: 8.0

Offical time and pace: 3:18:13 -- 10:39 pace

I spent several hours after the race with my friend Reuben. Reuben was transported to the hospital for dehydration and heat exhaustion. I'm glad to report he's doing fine and relaxing at home. Reuben told me that he has never had to walk in a race before today. That didn't stop him from placing third in his age bracket with a speedy 2:23:02. Rueben ROCKS!

Sunmart and a short run

I drove an hour North to Huntsville, all for the sake of a few Sunmart participants. I knew a few were going, but ended up seeing a lot of folks I know. I left before they all finished but, here's a mini recap:

Matt Wright: ~4:15:xx
Mr Boone was fast enough for 14th overall and 3rd in his AG. The bronze horse trophy was awesome! Shortly after learning of his placement Matt said, "I would have run harder if I knew the gifts were this cool". Matt Rocks!

Sean McDowell: 5:00:38
What a day for Sean. He has NEVER entered a race before. His running debut was a 50k in 5 hours. WOW, what else can you say? He had the opportunity to share his accomplishment with both his wife and beautiful daughter, Sunny. Oh yeah, and me!

Other's I saw: Keith, Holden, Jon, and Disco. There were other familiar faces, but I'm not the best with names. One thing I found unique was runners actually stopping and talking to me. I asked Keith how he felt and he replied, "I'm dying". There was a long pause where I tried to determine is he was joking or serious. Keith, your too funny! That's why I read your blog.... it has very little to do with your running. Keith seemed confident and could have easily done a couple extra loops.
Also had a chance to talk with Jon, who wasn't far behind Holden and Keith. All three looked strong and seemed to be having a grand time.

Disco was so full of energy she was dancing at the turn-around. Her only words included, "I just want to finish upright" and "I'd rather be dancing". Disco didn't look like she had walked from her car, much less run half a 50k! You go girl!

The energy was over the top. I can't wait to start running these longer distances. I took my camera, but I think it is officially dead. The camera wouldn't turn on this morning. That's a bummer. I had the chance to capture some great photos. I had to leave at 1:30 due to other obligations. Sorry to the runners I did not see finish. I was with you in spirit!

On my way home I called Kevin and asked if he wanted to go running. He had run 10 miles with Woodlands Fit this morning, but still jumped at the chance to join me. True to the day, we went running through some trails near his home. Half of the trail was made by ATV's and the other part was a pipeline. The run ended up being four miles in moderately high grass, low hanging branches, roots, holes, and rocks. Kind of technical... to me. Within the first fifty yards I experienced a sharp pain on my left hip, running down my butt, thigh, and occasionally to my calf. I stopped several times to stretch. I have no idea what this is. Never felt it before. The shin splints are also bothering me. Time for lots of ibprofren and ice. I hate feeling like this before a race, but there is nothing I can do.

Activity: Run - trail
Mileage: 4.04 miles
Time: 45:29 -- 11:15 pace
Location: Conroe, TX
How I Felt: 6

Decent pace for 6 miles

Mid-afternoon run. Once again, I was pushing the jogging stroller through the Kingwood greenbelts. I was surprised at the pace. Felt like I was moving much slower.

I've worn my oldest shoes all week. Consequently, I feel that old familiar shin splint pain coming back. This time both shins hurt. Time to make these official yard shoes.

Activity: Run
Mileage: 6 miles
Time: 1:03:22 -- 10:34 pace
Location: Kingwood Greenbelts
How I Felt: 8.5

Almost 10 miles

I'm not sure why, but I felt spent on my run. Once again, I had Alison in the stroller for a typical greenbelt run. The entire time I felt sluggish and lacked motivation. The plan was ten miles, but I only pounded out 4.1 miles.

My darling wife took over parenting duties when she got home from work, which enabled me to run again, but this time with the Striders. We ran a club favorite: Memorial to Jackson Hill. The route is nearly 5.5 miles. Now you see why I titled the post, almost 10 miles. What a difference you can have by changing only a couple factors. The most significant difference was pace. My average pace for the first run was 11:49 and the pace for the group run was 9:19. Plus it felt good both mentally and physically. Sometimes it makes me happy to run comfortably hard. Today was this day.

Special thanks to Bessie, Jessica, and Ruben for hanging out with me. It makes a world of difference when your surrounded by friends.

Activity: Run #1
Mileage: 4.11 miles
Time: 48:33 -- 11:49 pace
Location: Kingwood Greenbelts
How I Felt: 8

Activity: Run #2
Mileage: 5.31 miles
Time: 49:30 -- 9:19 pace
Splits:
9:46, 9:25, 9:18, 8:55, 9:21, 2:45, (0.31)
Location: Memorial Park
How I Felt: 9.5

Thanks, Erin. It would have been easy to short today's mileage or unhappily pound it out. My training would significantly suffer if it wasn't for you. Your the BEST!

Your Christmas gift

Loyal readers,
Below you will find a link to your Christmas gift. I hope you enjoy it, because there are no refund or exchanges.

http://home.att.net/~hideaway_today/t041/xmas_santa.swf

A few X-mas pictures

Tasty food, an honor, and lots of fun

Strider functions rock. Big shout-outs to Ryan and Stacy Stepler. Together they unselfishly devote their time, so that others can have fun. Of course, there are others behind the scene that help. Thanks: Steeve, Barb, Stacy, Ryan, Disco, Pony, John, the Strider Board, and Strider committee members!

Erin and I had a lot of fun last night at Carmello's. I love Italian food! There were door prizes-o-plenty. I didn't win anything, but some of those gifts were sweet! The big winner was an HPD representative. Barb presented a $15,000 check to Assist the Officer. It's humbling to be a part of a club that can make those kind of donations.

Steeeve recognized all kinds of Striders; board members, committee chairs, volunteers, Strideline writers and more. Speaking of Stridelines... did you hear that our little newsletter is going to nationals? Word came yesterday that we won the RRCA mid-size club, South region. Way to go Strideline writers, contributors, editors, photographers, and others!

Now, for the waaay cool news. I was honored with an award: 2006 Male Newcomer of the Year. As I told Steeve, I was shocked. With the club's recent growth, there was no lack of possible nominations. I'm not too sure of the criteria, but who cares, I WON! The other winners are listed below. If I heard Steeve correctly, we'll receive an extension to our HARRA membership.

Female newcomer: Hillary Gerhart
Most improved male: Steve Bezner and Chip Maxa
Most improved female: Jennie Minkin
Male runner of the year: Fred Miller
Female runner of the year: Jody Berry
Male master runner of the year: Ruben Coryat
Female master runner of the year: Julie Ruthledge, "You the chick"!

Volunteers of the year: Jessica, Megan, Barry, Pony, Peter, and Holly
RRCA volunteer certificates: Lee, Pam, and Lisa

There was so much more that went on last night. Too much to mention. If you want more details, join the Houston Striders and experience the fun for yourself!

What did you think of the Strider party?

The Houston Striders Christmas party was...

AMAZING!

4 miles and a party

Pushed the stroller with Alison in tow along a new greenbelt route.

Am I the only one running in a cotton tee-shirt when it's cold? Cotton has been just right for distances under eight miles. Just wondering.

Today is the Houston Strider Christmas party. Check back tomorrow for a recap.

Activity: Run
Mileage: 4.04 miles
Time: 45:11 -- 11:11 pace
Splits:
11:26, 11:33, 10:59, 10:42, 0:32 (0.04)
Location: Kingwood Greenbelt
How I Felt: 9.5

5k recovery

I received advice that adding a 6th running day would be advantageous to my training. I tried running six days a week at the beginning of SMART, but it didn't last long. Chronic fatigue had settled into my legs and refused to leave. At one point I was losing interest in running. Dropping back to 5 days-a-week cured me instantly. It's been a couple months and now its time to try again.

Normally today would be an off day. In an attempt to ease into the extra day, I elected to run an uneventful three miler. I pushed Alison in the stroller to the lake, just past the duck and geese cove and returned home. The route proved to be a near-perfect three miles.

I'm content with the splits, considering the return trip has a moderate incline and I was pushing the stroller.

Activity: Run
Mileage: 3.08 miles
Time: 33:59 -- 11:02 pace
Splits:
11:30, 11:05, 10:41, 0:43 (0.08)
Location: Kingwood Greenbelts
How I Felt: 10

30k packet?

Has anyone received their 30k race packet yet? I've moved since registration and worry that my forwarded mail will not reach me in time. What to do, what to do!?!?!?

Trivia:
I just bought a pair of shoes off the clearance rack of Sports Authority. The sales person knew nothing about them. They LOOK like running shoes and feel pretty good, especially for 39.99. As soon as I got home, I googled every number and word on the shoes and didn't come up with a single result. So, here's my challenge to you: The first person to find ANYTHING about these shoes online will be hereafter titled "google-god". I searched for nearly 2-hours and gave up.

Asic's Gel-Epic
TQ53C
Size: 11
Color: red and silver

I couldn't let it go, so I made a phone call to customer service and got the needed information. Coach, I told you they cost 34 in an email... Sorry, typeo.

10k recovery

Since yesterdays run I've been limping around like I'm crippled.

Coach Steeve has an eerie way of knowing "all-things-running". In a recent email, I told him that I was feeling rather rough and he replied, "I trust you'll be in ship shape by morning". Needless to say when I woke up I felt better, but my legs remained tight and sore. I thought to myself, "finally caught him OFF of his game", that is until I took off for my recovery run.

My plan was to run by "feel" and not over tax my body during this run. By mile three I suspected the pace was faster than normal. Then on mile four I increased the effort from a solid five to an eight. The hamstring's started aching a bit, so I purposely made myself slow down. I reminded myself that this was a recovery run AND at the beginning of a recovery week. I returned to the prior run by "feel" for the final two mile cool-down.

What a spectacular run! I guess I didn't catch Coach after all. Today, I'm glad he was right!

Activity: Recovery Run

Mileage: 6.11 miles

Time: 58:12 -- 9:32 pace

Splits:

10:38, 9:34, 8:56, 8:25

Recovery: 9:59, 9:41

Location: Kingwood -- Trailwood Village

How I Felt: 10

Huntsville SP card punched

I have a lot to say, but for the sake of the length I'll TRY to keep it short.

Today was my first time running in Huntsville State Park. For starters: The weather was perfect. The scenery was unbelievable and the trails were awesome. The only problem I had this morning was a dead battery on my garmin. I'm sooo addicted to the numbers. It drove me CRAZY without it, but oh well, life goes on. I didn't even have a regular watch, so the numbers for today are a pure estimate.

The scheduled route was ~12.5 miles. Sean joined us (Striders) this morning. He's running Sun-mart next weekend and wanted to sneak-a-peek at the terrain. We didn't run together much because he was hanging out near the front of the pack. Side note: The Striders only saw a small preview of his running ability. Sean is a truly gifted runner.

Back to the run. Near the nine mile mark I was descending a hill RAPIDLY and lost my footing and fell. It knocked the wind out of me. I stayed on the ground for a minute before getting back on my feet. Shortly after the fall I made a wrong turn, which extended my run by ~6-7 miles.

A Woodlands, TX trail runner heard that I was separated from the group and set out to find me. His name was Les. SUPER nice guy. The first thing he asked was, "Are you Bill?". Then Les proceeded to say that he was done with his 25k loop and wouldn't leave the park, knowing that a runner was missing. After several "thank you's", we talked about everything from trail shoes to training strategies. I had a wonderful time talking to him about ultra-running related stuff. Thanks Les! If it wasn't for you, I'd probably still be wondering around in the woods.

Before Les "found" me I had run out of water and decided it would be safer to walk until I knew where I was. My best guess is that I ran 11-13 miles and walked 4-5 miles. Les and I ran the last 3/4 mile to the camp. That short run with him was the highlight of my day.

With the exception of the fall I never stopped moving. This is bitter-sweet news. I'm glad I stayed in motion. BUT. Today's run has planted negative thoughts about my ability to finish a 50-miler. We'll see, the best I can do right now is run one day at a time.

The attendees included: Bessie, Amaila, Carlos, Jim, Steeeve, Steve, Chip, Heather, Amy, Barb, Vic, Sean, Pam, Frank, and me. Sorry Striders for the drama that held up breakfast. You forgive me, right!

Activity: Trail run
Mileage:
Run: 11+
Walk: 4+
Time: Approximately 4 hours??
Location: Hunstville State Park
How I felt: 9

My legs are very sore right now. I'm curious of my "recovery time". One last thing. Someone, I don't remember who, said that HSP was flat "as a pancake". Let it be known, I'm calling BULL-SHIT!

Classifieds

If you're interested, call me on my cell phone:

Amphipod (Full Tilt model).
The unit is 3-4 months old. Used it less than 10 times
Paid $38.00. No signs of use.
For sale: $20








Bill's mobile number 281.787.5076

RR 50-miler?

Jennie Minkin was able to correctly guess which race I signed up for. If you haven't checked out the comments, it is the Rocky Raccoon 50 mile - 100 mile.

One of my goals for 2007 is to finish a marathon (sub-4:30) and run an ultra running event. In my opinion, the marathon is as good as done. An ultra is a different story. The normal progression after a marathon is probably a 50k (31.1 miles). Since I'm not NORMAL, I signed up for the 50-miler. YIKES!

I choose this race for a number of reasons:

• The date is during cooler weather
• Plenty of aid stations
• 3 loop course
• FLAT as a pancake
• Trail run (easier on the joints)
• One of the LONGEST cut-off times (29 hours)
• Close to home

Many people have said that Rocky Raccoon is an ideal ultra debut course. Yet the problem is timing. The race is only two months away and my longest run to date is 20 miles. See the problem? Plus it's three weeks after my marathon debut.

I was very excited initially, but I've gotten bits and pieces of discouraging words. Until today that is. Coach Steeve didn't think it was the worst thing I've ever done, which has rebuilt my confidence. With a 29 hour cut-off time, I have to maintain a 34 minute pace. Of course my goal is considerably less (sub-14 hours). I'll compose some type of strategy for both my training and my "race". It will probably be some combination of running and walking. I have several ideas, but I'd like input from others.

Currently, I'm working on the following preparation work:

Add the 6th running day into my schedule
Add extra mileage on long run days, similar to last weeks LR
Run 30+ in one day, before the ultra

If all goes as plans I will exceed the 200 mark for Decembers mileage. The sacrifice is quantity over quality. And that is sure to hurt my marathon time. In 2008 I'll pick my favorite distances and work harder on quality stuff. Well, that's my plan. I have given up on the idea of a triathlon. They seem expensive and my interest level is very low for swimming and only marginal for biking. I have most of my goals for 2007 ready. Can't wait to post them!

Anyways, tell me what you think. I'd like to hear from you... good, bad, or indifferent.

End of the month mileage

I walked out of the house at 10:45 pm for a six mile run. I was wearing my USA 10-miler long sleeve shirt, "biker-style" shorts (due to the chaffing) with a pair of normal running shorts over them. I made it a whooping quarter mile before I said, "SHIT, it's cold out here". I returned home and added some layers, which included a cotton t-shirt, gloves, and a beanie.

Out of curiosity, I checked the "official" temperature at Bush airport before I headed back out. The airport is about 5 aerial miles from Kingwood and it said it was 35 degrees. The mix of clothes the second time was perfect.

Felt so good that I added some extra miles. No great performance, just good ole' mileage. I ran the route that has two decent hills per loop. During the run I thought about Vic's November mileage. I'm both impressed and proud of his and Steve Bezners determination. It makes me wonder where I'd be right now, if I was working as hard as them. Either way, I guess you could say Vic inspired me to make a last minute push.

My legs feel great. I'm sure I could have done much more, but I have a 12-miler in Huntsville Saturday and I felt a VERY SMALL "weirdness" in my lower back. I thought it would be a good idea to call it quits and be content with double digits.

Activity: Run
Mileage: 10.45 miles
Time: 1:57:12 -- 11:13 pace
Location: Kingwood> Trailwood Village and Kings Lake Village
How I Felt: 9.8

Five miles cut short

Ran four miles at work with Sean and Jason. The plan was five-six miles, but the thigh chaffing was too much to handle. We threw in four short pickups. Legs feel great.

Activity: Run
Mileage: 4.05 miles
Time: 37:01 -- 9:13 pace
Splits:
10:00, 9:28, 9:07, 8:17, and some change
Location: Humble Fire Department
How I Felt: 10, without the chaffing. 8 overall

Inspiring words

Cool poem I read AFTER yesterdays horrible run. It's long, but worth it.

"QUIT! GIVE UP! YOU'RE BEATEN!" They shout and plead,
There's just too much against you now, this time you can't succeed.
And as I start to hang my head in front of failure's face,
My downward fall is broken by the memory of a race.

And hope refills my weakened will as I recall that scene.
For just the thought of that short race rejuvenates my being.
A children's race, young boys, young men; now I remember well.
Excitement, sure, but also fear; it wasn't hard to tell.

They all lined up so full of hope. Each thought to win that race.
Or tie for first, or if not that, at least take second place.
And fathers watched from off the side, each cheering for his son.
And each boy hoped to show his dad that he would be the one.

The whistle blew and off they went, young hearts and hopes of fire.
To win, to be the hero there, was each young boy's desire.
And one boy in particular, his dad was in the crowd,
Was running near the lead and thought, "My dad will be so proud."

But as he speeded down the field across a shallow dip,
The little boy who thought to win, lost his step and slipped.
Trying hard to catch himself, his hands flew out to brace,
And mid the laughter of the crowd, he fell flat on his face.

So down he fell and with him hope. He couldn't win it now.
Embarrassed, sad, he only wished to disappear somehow.
But as he fell, his dad stood up and showed his anxious face,
Which to the boy so clearly said, "Get up and win that race!"

He quickly rose, no damage done - behind a bit, that's all,
And ran with all his mind and might to make up for his fall.
So anxious to restore himself to catch up and to win,
His mind went faster than his legs. He slipped and fell again.

He wished that he had quite before with only one disgrace.
I'm hopeless as a runner now, I shouldn't try to race.
But, in the laughing crowd he searched and found his father's face
That steady look that said again, "Get up and win the race."

So, he jumped up to try again. Ten yards behind the last.
If I'm to gain those yards, he thought, I've got to run real fast.
Exceeding everything he had, he regained eight or ten,
But trying so hard to catch the lead, he slipped and fell again.

Defeat! He lay there silently, a tear dropped from his eye.
There's no sense running anymore - three strikes and I'm out - why try?
The will to rise had disappeared, all hope had flew away.
So far behind, so error prone, closer all the way.

I've lost, so what's the use, he thought, I'll live with my disgrace.
But then he thought about his dad, who soon he'd have to face.
"Get up," an echo sounded low. "Get up and take your place.
You were not meant for failure here, get up and win the race.

"With borrowed will, "Get up," it said, "You haven't lost at all,
For winning is not more than this, to rise each time you fall."
So up he rose to win once more. And with a new commit,
He resolved that win or lose, at least he wouldn't quit.

So far behind the others now, the most he'd ever been.
Still he gave it all he had and ran as though to win.
Three times he'd fallen stumbling, three times he'd rose again.
Too far behind to hope to win, he still ran to the end.

They cheered the winning runner as he crossed first place.
Head high and proud and happy; no falling, no disgrace.
But when the fallen youngster crossed the line, last place,
The crowd gave him the greater cheer for finishing the race.

And even though he came in last, with head bowed low, unproud;
You would have thought he'd won the race, to listen to the crowd.
And to his Dad he sadly said, "I didn't do so well."
"To me you won," his father said, "You rose each time you fell."

And when things seemed dark and hard and difficult to face,
The memory of that little boy - helps me in my race.
For all of life is like that race, with ups and down and all,
And all you have to do to win - is rise each time you fall.
"Quit!" "GIVE UP, YOU'RE BEATEN." They still shout in my face.
But another voice within me says, "GET UP AND WIN THE RACE!"

- Dee Groberg

What the HELL happened?

I don't want this to turn into a bitch session, but today's run SUCKED!

Let me start from the beginning. I devised a four mile loop in the neighborhood, which has a small "roll" to it. I planned on running three loops. Essentially, I was switching Tuesday and Wednesdays SMART training and planned on upping the ante with a 12-mile mid-week run.

Anyways, the first loop (4 miles) was perfect. No effort at all. Just jamming with the ipod. Hot, but an occasional breeze seemed to make it tolerable. Finishing the first loop put me in front of my house. I took advantage and refilled my water bottle.

Then the shit hit the fan. First minor problem was the ipod. It just QUIT. No big deal, I took it off and left it at home. So, I took off on loop number two. The heat hit me immediatley. It felt like it was mid July at high-noon. I was sweating so bad it was burning my eyes. I thought it might simpliy be my imagination, but I could actually feel water slooshing in my shoes. As if that wasn't enough, I just couldn't move forward. It felt like I was pulling my truck with a rope.

Mile five, nausea. It got bad. I ended up stopping every half mile because I felt like shit. Some how, some way, I finished the second loop. I came into the house to cool off. Decided to try a GU and some cold water. The combination seemed to help the nausea, but I still felt bad. Determined to finish at LEAST ten miles I devised a new one-mile route around the house that would be safer, if things got ugly.

The third time out was a series of running and walking. I was forced to walk because I was lightheaded. I finished, but that's all I accomplished on this run.

I thought the worst of it was over. Oooooh no, I did some stretching and jumped in the shower. That's when I realized I had some chaffing issues. This time I took chaffing to a whole new level. When the water hit me, I nearly woke up Erin and Alison.

OK, I'm done complaining. Glad this run is over!

Activity: Long run
Mileage: 10 miles
Time: 1:53:42 -- 11:22 pace
Location: Kingwood - Trailwood and Kings Lake Villages
How I Felt: 4

Calling all bloggers

When are we going to see the debut of David "tater-salad" Minkin's blog!!!!

Maybe I'll do a poll. Would that make you fire-up a blog, tater?

Recovery Run

Six miles through the neighborhood. Legs sore from yesterday's long run. The run was easy, but the legs felt heavy. Probably going to skip tomorrows run. My legs are waving a white flag.

Activity: Recovery Run
Mileage: 6.07 miles
Time: 1:09:34 -- 11:28 pace
Location: Kingwood > Trailwood Village
How I Felt: 8

I signed up for a race today. So, I have the 30k, the Houston marathon, and XXXXX. Anybody willing to guess what I added to the schedule?

This morning I went running with some friends.

I'm tired of blogging.

Activity: Long Run
Mileage: 20.0 miles
Time: 3:47:34 -- 11:22 pace
Location: Harris County
How I Felt: 9

Bad news

While running at work yesterday I started getting back spasms..... AGAIN. I immediately stopped and started stretching. Once I bent over, I never came back up. I was taken off the unit because the pain was so bad. Since I couldn't make it to my truck I stayed at the station all night. This morning the Chief asked me to go to the ER, because I couldn't put my boots on. Now I'm laid up in bed, not able to do anything.

This sucks.

Activity: Run
Mileage: 5.97 miles
Time: I'll plug in the numbers later. I know it was a 10:05 pace
Location: Humble FD
How I Felt: 10 during the run and 1 after the run

Above and Beyond

Sean was concerned about the actual distance he ran Saturday. We used the google map finder on the RRCA web page. The mileage didn't seem to "add" up. Anyways... we went for a bike ride to confirm the distance. Google measured the course as 26.2. We guessed it was closer to 29-30 miles. The bike read 26.6 miles. We only biked one loop, because it was a double loop course.

So there it is. A nice bike ride at the end of a race day. My legs feel good! I did a little extra riding after our loop.

Activity: Bike
Mileage: 14.5 miles
Time: ??? We averaged 10-12 mph
Location: Kingwood, TX
How I Felt: 10

Anybody else notice the 25k results only show the gun time?

HMSA 25k race report

Great run. Great weather. Nice course. LOTS of Striders and bloggers in attendance.

I'll start with the obvious. Race distance PR! Yeah for me. Also did a better job of placing myself in the starting line, which helped.... kind of. I may have been too far up, because there was a steady stream of runners passing me. That was mentally hard on me. On the first loop I was giving "shout-outs" to all the runners I knew. The yelling got me a bit winded, so I was more selective with the comments on the last two loops.

Within the first two miles I met up with Mario. He's a Strider and a super nice guy. We were running a similar pace. For 90% of the run we were within 100 yards of each other. It was great to have a familiar face to talk to.

I did ok until the last four miles. I had maintained a 9:20ish pace. The muscles around my hips and down the side of both legs started aching. I maintained the same effort but the pace slipped to 9:45's. My response to the slower pace was thirty second pick-ups at the end of each mile.

Matt Wright, who had already finished found me falling apart with 1.5 miles to go. He ran me in. I'm SUPER thankful for his help. I was losing control of my pace. Matt helped me dig deep for a solid finish. Thanks Matt!

I did my "usual" 100 yard sprint to the finish. I'm probably doing something wrong, because I'm barely able to stand after my "finish-line" effort. I feel like a DRAMA QUEEN when I'm sitting or lying there in pain. I'll reconsider my finishing effort in the future, before I get some god-awful WCRH.

I'm proud of my time and effort. I was shooting for 3:00 hours. Last months 1/2 marathon was an ALL-OUT effort. Nothing was left on the course. I knew I couldn't maintain the same pace for another three miles. The McMillan calculator predicted a 2:24:47 25k. I wasn't too far off with a time of 2:26:06.

Saw a ton of people I knew. Too many to mention, but I want to say: Thank you for the generous support!

Activity: Race
Mileage: 15.61 miles
Time: 2:26:06 -- 9:21 pace
Splits:
10:00, 9:30, 9:24, 9:18, 9:34,
9:20, 9:10, 9:22, 9:13, 9:12,
9:24, 9:02, 9:13, 9:24, 9:57,
4:56 (0.61 mile)
Location: Houston, Texas
How I Felt: 9.0

Say what?

Below is correspondence I had with my running Coach yesterday. To reduce its overall length, some sentences are paraphrased. I also omitted a lot of the "clutter".

Me: How bad of an idea is it to run 12 miles the day before Sundays 25k. If it is not too horrible of an idea, please give me a strategy for running both.

Coach: Really, really bad idea to run 12 miles tomorrow. You need to prepare and focus on your own race. Sorry for the quick response.

Me (2nd email): The SMART schedule calls for 4-miles tomorrow. What's the most you recommend running tomorrow. I feel good. Plus, I really want to pile on the mileage I missed earlier this month.

Coach: 36 hours before the longest race of your life is not a good time to pile on mileage! If you want to do extras next week, so be it. The best thing you can do for your marathon is prepare for the race Sunday.

All that and I still did extra mileage. SORRY COACH. No purposeful intention of going against Coaches advice, but it just happened. Sean and I measured out a 26 mile course for him. I planned to join him five miles from the finish line. Originally I wanted to run the second half with him, yet decided to adhere to the coaches response. Anyways the mileage came up 1.5 miles longer than expected.

I felt really good. No damage done with the exception of disobedience to coaches advice. You'll forgive me, right Coach?

For those wondering, Sean ran 30 miles in 4:00 hours, including restroom/water/traffic stops. I slowed him down for the final 6.5 miles. He's a machine.

Activity: Run
Mileage: 6.5 miles
Time: 1:05:33 -- 10:05 pace
Splits:
10:31, 10:19, 10:41, 9:53, 10:15, 9:20, 4:34 (0.50 mile)
Location: Kingwood
How I Felt: 10

Unexpected Hill Workout

Sean called me at 10:00 am, asking if I knew of a good hill workout. I referenced the SMART schedule, which revealed a hill session for TODAY. After a small discussion we chose an appropriate size hill and made plans for an afternoon run in Kingwood.

I'm glad I did this workout rather than just running the miles. My hamstrings are SCREAMING!

Our workout:
2-mile warm up (10:42, 10:00)
Four sets of:
One long hill
Three half hills
One long hill
0.25 mile recovery
Splits for hill portion: (9:43, 10:20, 10:22, 9:54)
2-mile cool down (10:39, 10:20)

Activity: Hill Run
Mileage: 8.00 miles
Time: 1:22:13 -- 10:15 pace
Location: Kingwood Greenbelts
How I Felt: 9.5

1-day, 2-post, 3-runs

Kevin got off work early, so we went for a run. This weather rocks. Great day!

Activity: Run
Mileage: 6.09 miles
Time: 1:08:30 -- 11:14 pace
Location: Kingwood Greenbelts
How I Felt: 10

Nearly 13.5 miles for the day. Yeah me!

Special Running Guest

Bill Cox and long time friend, Marshall Ulrich

Just kidding about the long time friend part. I met Marshall last night, at this months formal Strider meeting. This is one-cool-dude. He redefines; Been there, done that. As a VERY SMALL recap, his accomplishments include, but are not limited to:

• Mountaineered to the highest summit of each continent
• Participant of all nine Eco-challenge adventure races
• 116 ultra races, averaging more than 100 miles each
• Crossed Death Valley 19 times, including a solo and quad
• Four Badwater WINS

Yeah there's a lot more, but you get the point. This morning Marshall lead the way for an easy 9:00 minute pace. If you've been watching MY pace, you'll understand why this run was far from easy for me. It felt good to get my butt kicked. Coach Steeve always does an excellent job of occupying my mind when I'm struggling and I thank him for that.

After the five miles at Memorial, I had business to do near Chimney Rock. I was early, so I put the garmin back on and took off down the road. I was surprised to look up and see Matt Wrights Barber shop. I had hoped to get some water, but he was not there. Must be nice being the BOSS! The lady there seemed surprised to see a sweaty fat-man walk through the door, so I asked her to tell Matt I stopped by and then was on my way again.

The leg pain has disappeared. I'm glad, because several people had me worrying about it. Its time to get back on some type of diet. Why does food have to taste so damn good?

Hearing Marshall speak about his accomplishments makes what I do seem not worthy. Only if the Striders met in North Houston..... I could be SOMEBODY. ;-)

As a General Public Service Announcement: David Minkin ROCKS!

Activity: Run
Mileage: 7.37 miles
Time: 1:10:15 -- 9:32 pace
Location: Memorial park and Along Chimney Rock
How I Felt: 9.8

Hot morning run

Late morning run on the Greenbelts.

What is the deal with this weather? It was nasty outside! It's mid-November for crying out loud.

Another slooow pace run. I was able to fix most of the problems with the stroller, so Alison was in tow.

Activity: Run (pushing Alison in stroller)
Mileage: 5.8 miles
Time: 1:07:49 -- 11:42 pace
Location: Kingwood Greenbelts
How I Felt: 9

Misc. Exercise

Settling into the new house and doing home repairs is getting old. For a change of scenery, I decided to do a small bike ride this morning. You'll notice a REALLY slow mph, but in my defense... I was riding a mountain bike, hauling a bike trailer with Alison and her dog.

This evening I worked a few hours for a co-worker. Two of the guys on this shift just started running. Both guys were excited about the 2-mile distance they planned on running. So, my off day included a casual run with them. I didn't have a watch or my garmin so there isn't any hard data. I know the distance(s) by heart, because I've run around the station so much. We had a great time and those two are doing a great job! On the final 100 yards, the pace got a bit manly. Steve F. thought he could take me on a sprint, but I was glad to prove him wrong. I'll admit he's quick, but he didn't plan on my determination.

Activity: Bike (trailer w/Alison & dog)
Mileage: 5.45 miles
Time: 42:30 -- 7.7 mph
Location: Kingwood Greenbelts
How I Felt: 9

Activity: Run
Mileage: 2.35 miles
Time: ?? No watch, but I assume 12-13 minute pace
Location: Humble Fire Station
How I Felt: 10

The Run Home

I didn't get much sleep at work, so I was tired this morning. Even being sleep deprived, the run home was wonderful!

Activity: Run
Mileage: 6.21 miles
Time: 1:07:13 -- 10:49 pace
Location: Humble FD to home
How I Felt: 10

Unique venture

I'm all pumped up. Yesterday I read about Dean Karnazes' newest adventure. Dean just finished running 50 marathons, in 50 states, in 50 days. His final marathon was in New York, NY. This week Dean decided to "run home" which is on the West coast (San Francisco, I think). So I started thinking about doing something new and exciting in my life.

I decided to run to work this morning. It may not be exciting, but it is certainly new and different for me. The route proved to be a lot shorter than I had expected. 6.20 miles to be exact. It was a great run. I shifted into a slow gear to had a grand time. I arrived much earlier than I had expected, so I added four extra miles around town for an even 10-miles.

I plan on making this a staple run. It may not be 50 consecutive marathons, or a run across the US, but it is a start. Even Dean had to start somewhere less than what he's doing now.

Its really nice to have run 10 miles and have the whole day ahead of me. Very slight right medial leg discomfort.

Activity: Run
Mileage: 10.13 miles
To work: 6.19 miles -- 11:36 pace
Running around downtown Humble: 3.94 miles -- 11:26 pace
Location: Kingwood to Humble and misc Humble mileage
How I Felt: 9.5

Small run

Probably the hardest 2.5 miles I've done this year. I was pushing Alison in a new jogging stroller. There were several problems with a wheel vibrating and the brake was dragging. If that wasn't enough, it is really hot outside. And the worst part, I simply wasn't in a running mood. BUT, the leg felt normal!

Activity: Run
Mileage: 2.5 miles
Time: 27:09 -- 10:52 pace
Location: Greenbelts
How I Felt: 4

SMARTie workout and a bike ride

Activity: Bike (with Alison inside bike trailer)
Mileage: 8.55 miles
Time: 1:01:48
Location: Kingwood Greenbelts
How I Felt: 10

Activity: Run
Mileage: 4.26 miles
Time: 45:16 -- 10:37 pace
Warm up: 10:16, 10:28
4 greyhounds plus Cool down: 10:12, 11:29, 2:49 (0.26 mile)
Location: Terry Hershey Park
How I Felt: 7

Smartie Hop. Cut two miles off the cool down due to more right side leg pain. Ran 9-9.5 on the greyhounds, which made me nauseated for 15 minutes. Felt good to run hard.

Here is a cool useless fact, which I can't resist posting:
When I hit mile 13 of my VERY first half marathon, I logged my 1000th mile this year. Now, that's a cool number and the timing was unique!

I hate titles

I've had a rough time this last week. I'm sick and tired of being "sick and tired" because of all the little bullshit stress. At least 90% of the issues are work related, which stays at work. The timing has proven bad with the move and my marathon training. I'm most bothered by the impact is has placed on my running and my mental state of being. I'm trying to make the best of it, but its hard. I'm just tired. Know what I mean? What little sleep I get, I toss and turn all night. Lord knows I need to run. I'm in a tail-spin with the diet. I've said it over and over; when I'm stressed I eat. Lots of stress has equaled lots of eating. I don't even want to talk about it. Thank you for listening.

With that out of the way, I have a WAY positive post for you:

I received some of the best news in my life yesterday. Erin's pregnant! We are so completely happy and excited! We decided to start "trying" two-weeks ago. Last time it took fourteen months for Erin to get pregnant and this time is took fourteen minutes. A couple guys were joking with me yesterday and called me, The Sperminator. I thought it was funny.

Well Coach, I may not be running, but now you have solid proof of my cross training!

Wanta smile?

I know Keith can appreciate the value of a hug. This video gave me a much needed smile. Enjoy!

Cross training

I should have run, but I only had enough time for a bike ride. Something is better than nothin'.

Activity: Bike
Mileage: 8.40 miles
Time: 43:30 -- 11.6 mph average
Location: Kingwood Greenbelts
How I Felt: 10

I'm back....

Hi. Still no internet connection at home. Can you believe I have not run in six days? I'm incredibly busy and will be for another week. I DO NOT like moving! Don't even get me started on the weight. UGH!!!!!! Stress equals bad eating choices. Can't wait to get back into a consistent regimen.

Went for a leisure run at work. Sean, Jason, and I ran around the station, in the rain. I started with 2-miles in mind. Two miles was "too" easy, so I decided to make it 5-miles. Then I thought 7 miles would be even better. We would have run 9 miles but I got a horrible pain on my right side. The outside of my right hip, outside right knee, and outside my right shin all hurt at the same time. It went away with some stretching, but it hurt bad enough while running that I was running with a "limp". I took the safe road and quit at the 7-mile mark. I think it is all the loops around the station.?!?!?!

Activity: Run
Mileage: 7.03 miles
Time: 1:13:05 -- 10:24 pace
Split:
10:13, 9:55, 10:00, 10:06, 10:18,
11:14, 11:00, 0:20 (.03 mile)
Location: Humble Fire Station
How I Felt: 7

Half-Marathon

Last post for a couple days or until I get settled into the new house.

Ran the Houston Half-Marathon this morning. Great weather. Great run. Made a HUGE mistake by running in a long sleeve shirt. Yeah, I'm still learning some of the basic stuff. Within the first mile I could see steam coming off my arms.

My goal was 1:59-2:15. I told myself that I wanted to run every mile at 9:30/pace. I also wanted to run a solid "Strider" for the last 0.10 of each mile. The established game plan went well. It went so well, I may have a "new race strategy".

I started at the very end of the starting line pack, which slowed me down a lot. For the first three miles I was having difficulty navigating all the other runners. I ran into the back of 10-12 runners who were doing a walk-run. I was following people and when it was time for them to walk, they stopped dead in their tracks, resulting in a small collision. I'm not to sure of running etiquette, but it was frustrated. I always apologized to the other runners and seldom received a polite comment in return. Oh well, my bad.. I think.

This is probably one of my best races ever. Hard to compare this race to my 5k PR, which was paced with Coach, but it's certainly in the top 2. I put a TON of effort into this race and I was awarded with a nice time. I tried sooooo hard to beat the 2:00-hour window, but it was a no go. Talk about negative splits, check out my first half versus the second( 1st: 1:03:56, 2nd: 58:48). That's more than a 5-minute negative split. Way to go Bill!

I'll post more about the race in general... when I have more time.

Activity: Race
Mileage: 13.15 miles (ran a little long, zig-zagging around people)
Time: 2:00:16 -- 9:09 pace
Splits:
9:30, 9:32, 9:19, 9:25,
9:18, 9:33, 9:11, 9:17,
8:57, 8:52, 8:43, 8:42,
8:49, 1:11 (0.15 mile)
Location: Houston, TX
How I Felt: 9.9

Pains: My right ITB was throbbing after the 7-mile mark. It hurt from my hip to below my knee. Never progressed beyond a mild ache. Probably nothing to it.

Blah

No running. No weight training. No biking.

Way over on the calories, due to NO OUTPUT.

You may not see any updates after tomorrow because of the move. The new house is only 10 miles away, but I still had to change internet services. Can't wait to be settled into our new home.

Body Weight: 212.5

Pointless Thursday Ramblings

When you're dieting, why can't every week be as easy as the first week? During those first few days you're totally motivated, you see lots of weight loss (mostly water), and most importantly... it seems EASY. I suppose if it were effortless everybody would be fit, right?

This morning I had another significant drop in weight. I'm refraining from getting too excited because I know these trends will end soon. This time next week, I'll be excited about a 1/4 pound loss. Its the nature of the beast. Those of you that DO NOT battle with your weight, thank your lucky stars. What I put my body through (the good and the bad) is not fun.

Last night, David "Git-R-Dun" Minkin told me that he doesn't own a scale and has not weighted himself in a couple years. Talk about inspiring! There again, if you know David, you would agree that he is VERY active and leads a healthy lifestyle. That is exactly where I want to be. With every weight loss attempt, I get a little closer to a healthier balance. My day to shine is just around the corner.

Sorry, for the meaningless chatter. I'll quit typing what is going through my head.... for now.

Body Weight: 212.5

Activity: Run
Mileage: 6 miles
Time: 1:08:00 -- 11:20 pace
Location: Home Treadmill
How I Felt: 7

Activity: Bike
Mileage: 7.27 miles
Time: 36:05
Location: Woodland Pines Subdivision
How I Felt: 9

I'm really tired. Today made eleven straight running days (70.6 miles). I had hoped to run 8 miles today, but as you can see above I only made six miles before hitting the bike. Looking forward to an off day tomorrow. I have to get the treadmill calabrated. There is no way I ran an 11:20 pace. Well, I hope I wasn't running that slow. Whew, my legs are KILLING ME!

Strider Group Run

The diet is still going well. I know it's only been three days, but I'll take any feat... no matter how small. If I were to guess, I'd say my weight has leveled off and now I will start the slow weight-loss battle. I mentioned it yesterday, but its worth repeating... I feel so much better.

Tonight I ran a new route with the Striders. Coach has formally labeled the route; "The Rose Garden". The route was an out and back measuring nearly 6 miles. I'd like to do this route again in daylight to see all those HUGE homes. Oh yeah, and without the rain.

I ran two miles before the group run for a grand total of eight miles.

Activity: Group Run
Mileage: 8 miles
Time: 1:25:10 -- 10:39 pace
Splits:
11:05, 10:44, 10:10, 10:17
10:48, 10:48, 10:51, 10:27
Location: Memorial Park
How I Felt: 9.5

Body Weight: 214

One hard mile & one additional mile

The soreness has finally caught up to me. Yesterdays run wasn't anything special, but it was enough to wear-out my lower body.

I'm currently at work. Planned on running five miles with Sean at the park. The formal plan:
2-miles @ 7 out of 10 effort
1-mile @ 9 out of 10 effort
2-miles @ 7 out of 10 effort

I executed the plan perfectly. At the end, Sean wanted to run an additional mile, so he continued running. He ran an AMAZING 6:33 for mile number six. I was so inspired by his pace that I asked if he wanted to run an additional cool-down mile. The extra mile felt awesome. I know its early, but its been a good week.

Activity: Run
Mileage: 6.0 miles
Time: 57:32 -- 9:35
Splits:
10:06, 10:06, 8.01, 9:48, 10:05, 9:26
Location: Humble City Park
How I Felt: 9

Body Weight: 216.5

Six easy miles

I feel better when the temperature is below 70. I'm wired for cooler weather.

My legs felt heavy the first 1.5 miles. I fell into an effortless rhythm at 4-miles. I only stopped at six miles because it was hard to see in the non-lighted park.

Activity: Run
Mileage: 6 miles
Time: 1:03:43 -- 10:37
Splits:
10:29, 10:03, 10:47,
10:52, 10:53, 10:39
Location: Humble City Park
How I Felt: 10

Body Weight: 219.5

The weight thing is TRYING to piss me off. I ate bad yesterday, but it wasn't an all day binge. I started my OCD diet this morning and I PRAY my weight won't get any worse. Hell, I thought it was bad when I saw 215 last week. ugh!!!!! I came up short on today's calorie deficit, so I had to do a small bike ride to pick up the loose calories.

Activity: Weight training
Body Region: Mid-body
Time: 30 minutes
Location: Home Gym
How I Felt: 10

Activity: Bike
Mileage: 3.05 miles
Time: 15:14
Location: Woodland Pines Subdivision
How I Felt: 9

Form work

Missed the STRIDER, Bear Creek 10k/20k due to work. :-(

I'm surprised my legs are not more sore from yesterdays long run. I'll assume fast recovery is good news.

Tonight I ran six uneventful miles. Instead of monitoring my pace, I focused on my form. I concentrated on; keeping my shoulders low, quicker foot turn-over, and softer foot-strike. The run went exceptionally well.

Special thanks to Erin, who kicked me out the door when I started to "blow-off" running today. I really needed this run. Knowing that tomorrow starts my OCD diet, I went a little crazy with today's intake.

Activity: Run
Mileage: 6.08 miles
Time: 1:01:47 -- 10:10 pace
Splits:
11:00, 10:17, 9:46, 9:44, 9:56, 10:24, 0:40 (0.08 mile)
Location: Woodland Pines Subdivision
How I Felt: 10

Body Weight: 218

What started bad, ended GOOD!

I met and exceeded both of today's objectives. What a feeling!

Both Wednesday and Thursday I got a full 9-hours of sleep. I planned on continuing the streak last night, but my body had other plans. I tossed and turned all night. I finally fell asleep at 12:30 am. After waking up tired this morning, I stuck my head outside and made note of the mugginess. Thoughts ran through my head of more bad things to come.

Looking back, the day was good... minus a couple hours of sleep and slightly higher humidity.

This morning I ran with the Striders at Cull-Bear Park. A majority of the time I ran with the girls, Hillary and Kate. The three of us share a similar long run pace. We took a few extended water breaks, but we were never reduced to walking. Kate and Hillary took full advantage of the track part of today's training session, while I maintained a slow and steady pace. During the last half-mile Hillary stated, "Let's pick it up". The two girls took off and I followed. It was nice to have a small kick left at the end of 18.5 miles.

Yesterday and today's mileage enables me to log my FIRST 50-mile week. I'm excited! Lots of calories burned this week. In fact, the calorie calculator on my sidebar, which was recommended by Katherine Kruppa, indicates that I burned 3,110 calories on today's run. That ROCKS, especially after seeing this mornings pre-run weight.

Activity: Long Run
Mileage: 18.65 miles
Time: 3:14:40 -- 10:26 pace
Splits:
10:21, 10:16, 9:48, 10:16, 9:56,
10:28, 10:52, 10:56, 10:48, 10:54,
10:45, 10:11, 10:44, 10:29, 10:22,
10:25, 10:32, 10:52, 5:45 (0.65 miles)
Location: Cullen and Little Bear Park
How I Felt: 9

Body Weight: 218.5 I have no idea where that came from. Yikes!

Time for another RESET, (long post)

Felt good in the gym. I've decided to run two extra miles tonight. How cool will it be to run 50-miles in one week?

Activity: Weight Training
Body Region: Upper-body
Time: 30 minutes
Location: Home Gym
How I Felt: 10

Weight: 215.5

Why do something today, that can be put off till Monday? :-) Starting Monday the diet is going into overdrive. I'm forever changing my plans, trying to find that one thing that will change my life. I'm close. My current problem is "stick-to-it-ness". Its not enough to talk about a healthier lifestyle. The proof is in the action of a man.

I was REALLY happy below 200 lbs, so that's the first of many goals. The timeline is now represented as a range. Similar to my last race, where I wanted to run 1:30-1:40. My weight goal range is 12.31.06 to 01.13.06. Sounds reasonable, right? I'll keep records of my intake, but probably leave it off the blog. Some of my family and friends said all the numbers were rather boring. The body weight posting's will remain, until I see it's not working. Right now I like the idea of seeing it every single day. I'm already full of motivation.

Now, for a running update. I'm going for mileage, placing speed training is secondary. This makes since for a lot of reasons. One. It is all about intake versus output for someone trying to lose weight. Two: I'll never be "fast" until I get my weight down. Three. More than one speed session per week is not fun to me. Four: I'm more intrigued by distance than speed.

With that said, I don't know where I stand with the SMART program. SMART is solid as a rock, with a track record second to none. I'm confident I could meet or exceed any expectations with just minor adherence to the program. After giving the idea some thought, I think I need to knock-out the first marathon with little regard to my finish time. I want it to be fun. I can almost promise you next year I'll be looking for a Houston Marathon PR and SMART will get me there. Can we say, Steve Bezner??

I'm going to follow the SMART program the best I can. I'll amend some of the "speed" days, by converting the training into mileage to be completed.

Stay tuned. I'll probably change everything next week. ;-)

Update:
Activity: Easy Run
Mileage: 2 miles
Time: 24:00 -- 12:00 pace
Location: Home Treadmill
How I Felt: 9

8 easy miles

Tonight's run was so nice that I decided it needed its own post.

I got lazy and skipped the SMART group workout. I enjoy the SMART sessions, but the long drive gets really old. Elected to run in my neighborhood. Over the last couple weeks, I have spent a fair amount of time running of softer surfaces. This may sound odd, but it felt good to be on solid ground. Of course, most of today's utopia is due to the 20 degree drop in temperature. Either way, the run went really well.

I hate to mention anything negative, but there is one thing. Every time I tried to drop the pace below 9:30, I got a side stitch. I tried all the typical remedies. The only thing that worked was a slower pace and trust me, the pace suited me just fine.

Its time to ready myself for a new distance PR. Saturday I will take a shot at 18-miles. I feel good about it. The game plan is slow and easy.

If I could run an additional 2.5 miles between now and Saturday, I would have my FIRST 50-mile week. With a little hard work, this week could be filled full of milestones.

Activity: Easy run
Mileage: 8.07 miles
Time: 1:20:30 -- 9:59 pace
Splits:
10:26, 10:15, 9:53, 9:57,
9:48, 9:48, 9:47, 9:56, 0:40 (0.07)
Location: Woodland Pines Subdivision
How I Felt: 9.5