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Saturday, December 15, 2007
Sunday, December 09, 2007
I tried. 30k
Decent nutrition + being sick + sub-par training + unseasonal heat = DNF
I tried. I gave it my best, but today it wasn't even close to enough.
At 4 miles I was overheating. Felt similar to wearing all my firefighting gear and rushing into a structural fire. Its a feeling of excessive heat and no way to get rid of it. I literally saw steam coming off of my shoulders.
I went into the race ready... so I thought. I "water-loaded". I've been sleeping longer. Better than average nutrition. Even this morning I put my best foot forward. On the course I was taking Gu and S-caps every hour. Consumed 2-3 cups of water at every station. Like I said above... I tried, but it wasn't enough.
At the 10k point it felt as if I couldn't consume enough water at the stations. Sweat was pouring off me with no end in sight. I started changing my routine, hoping I could settle into a rhythm. Initially I was running 10/4, which turned into 10/5, then 10/8, then 5/5, and finally 1/1. Not sure why, but even with all the changes, I stayed with the same "pod" of runner-walkers. Makes me assume they were making adjustments as well.
Also at this point, I started having stomach issues. After taking on water my stomach felt upset. Mile 9 started with full-blown nausea after consuming water. Mile 10 is when I knew I wouldn't finish. On the last two water stops I ended up throwing up shortly afterwards. I couldn't hold it down.
With one loop to go (mile 12), I saw John Yoder and Pony in the median. I stopped and asked their opinion. I wanted to quit, but I did not want to stop prematurely due to a mental barrier. John asked if I was cramping, to which I replied, "no". In fact, I had no other aches or pains. My knees, ankles, back, and running muscles felt fine. John's suggestion was to walk it in and live to run another day. I have a great amount of respect for John and Pony, therefore took their advice. I guzzled at least 4 cups of water at the Strider water station and started my 2.6 mile walk to the finish.
Ten minutes after leaving the loop course the cramps started. And it wasn't just one or two muscles, it was every muscle from my hips down. I was thirsty beyond description. During a stop break I got a bit alarmed. My shorts and shirt were dripping sweat, but my bare skin was bone dry. I had stopped sweating.
I stopped and talked to a friendly HARRA "medic" and asked the fastest way back to the finish line (my car). She replied, "The only way back is along the course, BUT its only 2-miles". She also didn't know of any sag wagons. Although, she did ask me if I needed to be checked out, so technically an ambulance is a sag wagon, right? That was the longest two miles I have ever walked.
I had to walk-around the finish line timing mat. Didn't want to be counted as a finisher, yet I needed to return my chip. I sat down against the wall nearest the finish chute. Within minutes I felt my muscles locking-up, so I got up and went to my truck.
The truck thermometer said it was 79 and weather.com showed 100% humidity. After showering at home I noticed a significant tan line from the sun today. It was horrible out there.
Classic dehydration. I am beat-the-fuck-up! Not sure what to do now. Time to send some emails and chat it over with a couple running coaches.
My timing is all jacked-up. When I stopped and chatted with John I was at 12 miles and a 13:16 pace. The final mileage read 14.65 with a 15:13 pace. That includes a lot of stopping and I didn't turn the garmin off till I was in my truck. Looks like it was a 14:30ish pace to the finish line.
I tried. I gave it my best, but today it wasn't even close to enough.
At 4 miles I was overheating. Felt similar to wearing all my firefighting gear and rushing into a structural fire. Its a feeling of excessive heat and no way to get rid of it. I literally saw steam coming off of my shoulders.
I went into the race ready... so I thought. I "water-loaded". I've been sleeping longer. Better than average nutrition. Even this morning I put my best foot forward. On the course I was taking Gu and S-caps every hour. Consumed 2-3 cups of water at every station. Like I said above... I tried, but it wasn't enough.
At the 10k point it felt as if I couldn't consume enough water at the stations. Sweat was pouring off me with no end in sight. I started changing my routine, hoping I could settle into a rhythm. Initially I was running 10/4, which turned into 10/5, then 10/8, then 5/5, and finally 1/1. Not sure why, but even with all the changes, I stayed with the same "pod" of runner-walkers. Makes me assume they were making adjustments as well.
Also at this point, I started having stomach issues. After taking on water my stomach felt upset. Mile 9 started with full-blown nausea after consuming water. Mile 10 is when I knew I wouldn't finish. On the last two water stops I ended up throwing up shortly afterwards. I couldn't hold it down.
With one loop to go (mile 12), I saw John Yoder and Pony in the median. I stopped and asked their opinion. I wanted to quit, but I did not want to stop prematurely due to a mental barrier. John asked if I was cramping, to which I replied, "no". In fact, I had no other aches or pains. My knees, ankles, back, and running muscles felt fine. John's suggestion was to walk it in and live to run another day. I have a great amount of respect for John and Pony, therefore took their advice. I guzzled at least 4 cups of water at the Strider water station and started my 2.6 mile walk to the finish.
Ten minutes after leaving the loop course the cramps started. And it wasn't just one or two muscles, it was every muscle from my hips down. I was thirsty beyond description. During a stop break I got a bit alarmed. My shorts and shirt were dripping sweat, but my bare skin was bone dry. I had stopped sweating.
I stopped and talked to a friendly HARRA "medic" and asked the fastest way back to the finish line (my car). She replied, "The only way back is along the course, BUT its only 2-miles". She also didn't know of any sag wagons. Although, she did ask me if I needed to be checked out, so technically an ambulance is a sag wagon, right? That was the longest two miles I have ever walked.
I had to walk-around the finish line timing mat. Didn't want to be counted as a finisher, yet I needed to return my chip. I sat down against the wall nearest the finish chute. Within minutes I felt my muscles locking-up, so I got up and went to my truck.
The truck thermometer said it was 79 and weather.com showed 100% humidity. After showering at home I noticed a significant tan line from the sun today. It was horrible out there.
Classic dehydration. I am beat-the-fuck-up! Not sure what to do now. Time to send some emails and chat it over with a couple running coaches.
My timing is all jacked-up. When I stopped and chatted with John I was at 12 miles and a 13:16 pace. The final mileage read 14.65 with a 15:13 pace. That includes a lot of stopping and I didn't turn the garmin off till I was in my truck. Looks like it was a 14:30ish pace to the finish line.
Thursday, December 06, 2007
4 miles
Coach Steeve suggested a few easy miles and a couple off days in preparation of a weekend long run. This evening's run went better than I had expected. In fact, I threw in 4 x 30 second strides. The constant coughing made it hard to breath at times. Either way, its done.
4.11 miles in 51:07. Average pace 12:27
I don't expect anyone to believe me, but I'll post it anyways. While I was doing a few post run stretches, the lateral side of my left lower leg got real hot. Then it started to tingle. I went to massage the area and realized I didn't have any feeling in a 10" x 4" area. Its like your finger nail, you can feel the texture, but there isn't any "feeling". No pain whatsoever. Its been about an hour and the area that lost feeling is starting to decrease.
Too weird!
4.11 miles in 51:07. Average pace 12:27
I don't expect anyone to believe me, but I'll post it anyways. While I was doing a few post run stretches, the lateral side of my left lower leg got real hot. Then it started to tingle. I went to massage the area and realized I didn't have any feeling in a 10" x 4" area. Its like your finger nail, you can feel the texture, but there isn't any "feeling". No pain whatsoever. Its been about an hour and the area that lost feeling is starting to decrease.
Too weird!
Wednesday, December 05, 2007
Weak Hill Workout
Lots to blog about. Sorry if this seems long...
Yesterday's schedule called for a hill workout. I had to work, so I was going to do something similar to Steve Bezner's hill run (he used a treadmill). The plan was to run a 2 mile warm up around the station, 4 x 2 long hills on the treadmill, and return to the loops around the station for the 2 mile CD.
I haven't blogged about it, but I've been very fatigued. My first assumption is, I am getting sick. It was so bad at one point I nearly left work. After a bite to eat and getting off my feet most of the bad stuff subsided. The remaining sore throat, cough, and headache had me wondering if I should scratch the run. Then "work" happened. We responded to 15 calls during the day. I didn't have time to eat, much less run. Some days are like that... hell breaks loose. Then at 6:30 pm we had the annual Christmas parade. The fire station is located on Main street, which puts us first on the route. Santa rides on the last float, which is our antique 1937 fire truck. By the time the parade was over I had enough. One good note, we slept all night.
Unfortunately, I woke up feeling sick again this morning. Guilt overcame me and I forced myself out the door. The run yielded results of a tired-sick man. All the little stuff winded me, although I recovered quickly. The run went like this:
2 mile warm up in 23:01 - 11:30 pace
Full Silly Walk (winded from simple activities such as dorsal flextion hops)
4 x 2 long hills - I ran 9 out of 10 effort up and walked down on the recovery
*average uphill run pace - 7:33*
*average downhill recovery walk pace - 17:38*
1.86 mile cool down in 26:25 - 14:12 pace
Total:
5.78 miles in 1:13:37 with an overall average pace of 12:44
Near the end of my warm up I could see a pod of ~50 Kingwood High School CC runners. I had no idea, but I picked up my pace. The first sign something had changed was the amount of sweat dripping in my eyes. Either way, it was nice to see a sub-12 pace. The last of the CC runners caught me doing silly walks. I'm sure they thought I was some type of crazy man on the Greenbelts.
The recovery was hard. Once again, I was out of gas. I ran 1/3 mile and stopped. Then I decided to walk home. As I said above I was recovering fast, so I elected to run to every other street light. By the time I got home I convinced myself I could finish the cool down. I took off and did what I thought was 2 miles. My garmin is still fuckin' with my pace/mileage, so I was 0.15 miles short after a remeasure on the bike.
Any suggestions what I should be doing this week, IF I wanted to run 18 miles this weekend?
Yesterday's schedule called for a hill workout. I had to work, so I was going to do something similar to Steve Bezner's hill run (he used a treadmill). The plan was to run a 2 mile warm up around the station, 4 x 2 long hills on the treadmill, and return to the loops around the station for the 2 mile CD.
I haven't blogged about it, but I've been very fatigued. My first assumption is, I am getting sick. It was so bad at one point I nearly left work. After a bite to eat and getting off my feet most of the bad stuff subsided. The remaining sore throat, cough, and headache had me wondering if I should scratch the run. Then "work" happened. We responded to 15 calls during the day. I didn't have time to eat, much less run. Some days are like that... hell breaks loose. Then at 6:30 pm we had the annual Christmas parade. The fire station is located on Main street, which puts us first on the route. Santa rides on the last float, which is our antique 1937 fire truck. By the time the parade was over I had enough. One good note, we slept all night.
Unfortunately, I woke up feeling sick again this morning. Guilt overcame me and I forced myself out the door. The run yielded results of a tired-sick man. All the little stuff winded me, although I recovered quickly. The run went like this:
2 mile warm up in 23:01 - 11:30 pace
Full Silly Walk (winded from simple activities such as dorsal flextion hops)
4 x 2 long hills - I ran 9 out of 10 effort up and walked down on the recovery
*average uphill run pace - 7:33*
*average downhill recovery walk pace - 17:38*
1.86 mile cool down in 26:25 - 14:12 pace
Total:
5.78 miles in 1:13:37 with an overall average pace of 12:44
Near the end of my warm up I could see a pod of ~50 Kingwood High School CC runners. I had no idea, but I picked up my pace. The first sign something had changed was the amount of sweat dripping in my eyes. Either way, it was nice to see a sub-12 pace. The last of the CC runners caught me doing silly walks. I'm sure they thought I was some type of crazy man on the Greenbelts.
The recovery was hard. Once again, I was out of gas. I ran 1/3 mile and stopped. Then I decided to walk home. As I said above I was recovering fast, so I elected to run to every other street light. By the time I got home I convinced myself I could finish the cool down. I took off and did what I thought was 2 miles. My garmin is still fuckin' with my pace/mileage, so I was 0.15 miles short after a remeasure on the bike.
Any suggestions what I should be doing this week, IF I wanted to run 18 miles this weekend?
Monday, December 03, 2007
6 miles for breakfast
Didn't run yesterday because the weather was so nasty and I knew today would be cooler. The run was uneventful with the exception of tight shins/calves and an aching lower back. I always forget about core training. Today was a nice reminder to train SMARTer.
6 miles in 1:17:40
12:57 pace
Run-10/walk-4
When entering the run into my log, I noticed two things of interest. November was my highest mileage month this year (85.86) and last week was my highest mileage week in 2007 (38.55). YAY me!
About half a mile from my house is a nice lake. I have lots of routes around the neighborhood, but I run by the lake every chance I get. Today there was a special treat. For the better part of 2-minutes (while I was running), I saw two American bald eagles. They were flying in tandem and swooping down on the water looking for fish on the surface. It was incredible. At one point I saw a woman sitting on her deck watching the same birds. I asked her, "Am I seeing that right? Are those EAGLES?". She replied, "Yes they are! They show up for about a month every year, then they disappear".
I thought it was really neat. Only wish Alison would have been with me, she LOVES animals.
6 miles in 1:17:40
12:57 pace
Run-10/walk-4
When entering the run into my log, I noticed two things of interest. November was my highest mileage month this year (85.86) and last week was my highest mileage week in 2007 (38.55). YAY me!
About half a mile from my house is a nice lake. I have lots of routes around the neighborhood, but I run by the lake every chance I get. Today there was a special treat. For the better part of 2-minutes (while I was running), I saw two American bald eagles. They were flying in tandem and swooping down on the water looking for fish on the surface. It was incredible. At one point I saw a woman sitting on her deck watching the same birds. I asked her, "Am I seeing that right? Are those EAGLES?". She replied, "Yes they are! They show up for about a month every year, then they disappear".
I thought it was really neat. Only wish Alison would have been with me, she LOVES animals.
Saturday, December 01, 2007
Long run
I wasn't out running Huntsville hills with the Striders, but I did manage to run ten miles. Nothing like running "humidity-filled" mileage around the fire station. These loops are going to be the death of me! Thirty-one loops equalled 10 miles. YUCK.... again. First and final mile was very tough, both mentally and physically.
10 miles in 2:07:45
12:46 average pace
My running log is at home, but I'm almost certain I ran 38.5 miles this week. Considered running a couple miles yesterday, so I could say I had a 40 mile week. My legs were heavy and I knew the day off was much wiser than trying to appease my ego.
10 miles in 2:07:45
12:46 average pace
My running log is at home, but I'm almost certain I ran 38.5 miles this week. Considered running a couple miles yesterday, so I could say I had a 40 mile week. My legs were heavy and I knew the day off was much wiser than trying to appease my ego.
Thursday, November 29, 2007
3 x 300/240... its harder than it sounds
As I was looking over the schedule last night I saw:
SW, 3 x 300/240 at 5k race pace, 2 CD.
My initial thought was, "Easy workout". Boy, was I wrong. Those 5 minute segments seem like a lifetime when you're holding an uncomfortable pace.
Shifting gears, whats up with the GPS signal? Is anyone else having problems this week? Its been acting crazy on my last two runs. Time to check for software updates! I had to ride my bike and measure one section of the course which I was uncertain about. For what its worth, another 3.3 miles on the bike.
Back to the run. I started out at the East End Park. My legs were begging for a more forgiving surface. Workers are building new trails and new wood bridges over additonal low spots, which made for a lot of dead-end trails (closed for construction) and mud. I did my warm up and Silly walks at the park, but finished the run in Trailwood Village. Here's a summary of the run:
2.9 mile warm up in 37:08. 12:49 pace
Full Silly Walk session
3 x 300/240. I hammered the run and walked the recoveries.
average run pace, 9:02
average walk pace, 17:23
1 mile cool down in 11:36
TOTAL MILEAGE, 6.25 miles
TOTAL RUN PACE, 12:07
Same as last weeks run, I faded in the cool down. I ran an extra mile on the warm up, so I knew I wasn't going to run a 2 mile cool down. It was tough, so much so that I had to stop a couple of times and catch my breath.
SW, 3 x 300/240 at 5k race pace, 2 CD.
My initial thought was, "Easy workout". Boy, was I wrong. Those 5 minute segments seem like a lifetime when you're holding an uncomfortable pace.
Shifting gears, whats up with the GPS signal? Is anyone else having problems this week? Its been acting crazy on my last two runs. Time to check for software updates! I had to ride my bike and measure one section of the course which I was uncertain about. For what its worth, another 3.3 miles on the bike.
Back to the run. I started out at the East End Park. My legs were begging for a more forgiving surface. Workers are building new trails and new wood bridges over additonal low spots, which made for a lot of dead-end trails (closed for construction) and mud. I did my warm up and Silly walks at the park, but finished the run in Trailwood Village. Here's a summary of the run:
2.9 mile warm up in 37:08. 12:49 pace
Full Silly Walk session
3 x 300/240. I hammered the run and walked the recoveries.
average run pace, 9:02
average walk pace, 17:23
TOTAL MILEAGE, 6.25 miles
TOTAL RUN PACE, 12:07
Same as last weeks run, I faded in the cool down. I ran an extra mile on the warm up, so I knew I wasn't going to run a 2 mile cool down. It was tough, so much so that I had to stop a couple of times and catch my breath.
Wednesday, November 28, 2007
Steeve, You Caught Me
Steeeve caught me, he caught the TATAR. He knows what I'm talking about. If I have any readers left, get ready to read. I'll be publish all my 'draft' post(s) soon.
Great video. If you've been living under a rock for a few years and never heard Ron White's "Tatar Salad" story, its worth your time!
aaaaaaalmost 7 miles
It was hell getting out the door, but I hit the streets at noon.
It seemed cool outside, so I wore a cotton T-shirt. I've been wearing cotton tees for the last couple weeks, because very few tech shirts are available in XXJ (Extra, Extra, Jumbo). Anyway, it wasn't cool as I thought and now I have some chaffing. :-(
The garmin showed a very impressive pace (well, impressive for me). It seemed like a dream run, but then the unit lost signal. After the GPS lost signal a few more times I assumed the pace was by error.
Ran what I thought was a 7-mile route. When I finished running, the ocd was in full force, so I ended up getting on my bike and measuring the route. The end result was 6.93 miles, which I ran in 1:24:33. Average pace of 12:12 minutes per mile, including walk breaks. This was the first run where I cut one minute off my walk time. The new routine is run-10, walk-4.
I'm happy with this run. Oh, the the 7-mile bike ride was a bonus.
It seemed cool outside, so I wore a cotton T-shirt. I've been wearing cotton tees for the last couple weeks, because very few tech shirts are available in XXJ (Extra, Extra, Jumbo). Anyway, it wasn't cool as I thought and now I have some chaffing. :-(
The garmin showed a very impressive pace (well, impressive for me). It seemed like a dream run, but then the unit lost signal. After the GPS lost signal a few more times I assumed the pace was by error.
Ran what I thought was a 7-mile route. When I finished running, the ocd was in full force, so I ended up getting on my bike and measuring the route. The end result was 6.93 miles, which I ran in 1:24:33. Average pace of 12:12 minutes per mile, including walk breaks. This was the first run where I cut one minute off my walk time. The new routine is run-10, walk-4.
I'm happy with this run. Oh, the the 7-mile bike ride was a bonus.
Tuesday, November 27, 2007
Life and Weather
I've now missed three runs in 2.5 weeks. Its hard NOT being a slave to the schedule, but I really hate missing a scheduled run. Probably has something to do with my paramilitary mindset (I like schedules).
With the help of Caryn Honig, I have been able to maintain the same weight without ANY gains. All that changed when I started running again. I'm up four pounds in the last two weeks. Weight loss and fitness is so weird!
With the help of Caryn Honig, I have been able to maintain the same weight without ANY gains. All that changed when I started running again. I'm up four pounds in the last two weeks. Weight loss and fitness is so weird!
Sunday, November 25, 2007
Damage control, or just damage?
I've done a lot of shifting in my training schedule in order to get my workouts in. At this point, I've only missed two workouts, which was the Smartie Hop and an easy 6-miler.
Friday night I planted water and Gu on my 18 mile course. Yes, 18 miles! When I woke up at 5:30 am I realized the weather would not allow me to execute the run. It rained the ENTIRE day.
I'm at work today and made an attempt at the long run this morning, but again the weather was less than favorable and I abandoned ship within 1/10 mile.
Long story, made short... I ran this evening. I didn't get the full 18 miles, yet happily settled for 15.4 miles. I'm still frozen solid 2 hours later. Temperature was 44 with high winds. My ocd wants me to get out there and run the remaining mileage, but I'm too tired and I already showered.
15.37 miles in 3:28:07. This run was 51 laps around the fire station. YUCK!!! Average pace 13:33, which is dead-on for marathon pace (6-hour finish). Run-10/walk-5. Starting tomorrow I will cut one minute off the walk time. Also, if I run my six miler tomorrow, I will be back on schedule with only one missed 4 mile workout.
I'll see how my legs feel in the morning.
Friday night I planted water and Gu on my 18 mile course. Yes, 18 miles! When I woke up at 5:30 am I realized the weather would not allow me to execute the run. It rained the ENTIRE day.
I'm at work today and made an attempt at the long run this morning, but again the weather was less than favorable and I abandoned ship within 1/10 mile.
Long story, made short... I ran this evening. I didn't get the full 18 miles, yet happily settled for 15.4 miles. I'm still frozen solid 2 hours later. Temperature was 44 with high winds. My ocd wants me to get out there and run the remaining mileage, but I'm too tired and I already showered.
15.37 miles in 3:28:07. This run was 51 laps around the fire station. YUCK!!! Average pace 13:33, which is dead-on for marathon pace (6-hour finish). Run-10/walk-5. Starting tomorrow I will cut one minute off the walk time. Also, if I run my six miler tomorrow, I will be back on schedule with only one missed 4 mile workout.
I'll see how my legs feel in the morning.
Thursday, November 22, 2007
7 "Thanks"giving miles
I "missed" yesterdays 7 miler, so I shifted everything forward one day. I may regret this later on my Saturday long run.... without a prior rest day.
I'm at work, so I ran the usual loops around the Fire Station. My left shin is absolutely killing me, but this was my best 7 miles (mentally) in a long time. Wonder if it was the day off or the weather? What a difference a couple days makes in the Houston weather. It is nice outside! My run was interrupted by an emergency call at 1.5 miles. Restarted the run within 20 minutes (after the call). Only one other stop, which was to get a drink of water.
Both my running and walking showed faster times than last weeks.
7 miles in 1:23:46. Average pace 11:58 (WITH WALKING).
I miss my kids and family when I have to work on holidays, but I am thankful I have an occupation that affords me the ability to run, eat, and laugh.
I'm at work, so I ran the usual loops around the Fire Station. My left shin is absolutely killing me, but this was my best 7 miles (mentally) in a long time. Wonder if it was the day off or the weather? What a difference a couple days makes in the Houston weather. It is nice outside! My run was interrupted by an emergency call at 1.5 miles. Restarted the run within 20 minutes (after the call). Only one other stop, which was to get a drink of water.
Both my running and walking showed faster times than last weeks.
7 miles in 1:23:46. Average pace 11:58 (WITH WALKING).
I miss my kids and family when I have to work on holidays, but I am thankful I have an occupation that affords me the ability to run, eat, and laugh.
Tuesday, November 20, 2007
DNF workout
PHEW. The weather is nasty. Weather.com shows the temperature at 73 with 90% humidity. I still refuse to blame my bad run on the weather.... I simply ran out of gas.
2.24 mile warm up - 13:23 pace
Silly walk
5 x 180/180 (walked the recoveries)
*9:26 average pace on run and 15:57 average pace on walk*
0.18 cool down - 11:51 pace
Total of 4.95 miles in 1:02:08. Overall pace; 12:33
Everything was okay until the cool down. Shortly after taking off I realized there wasn't anything left. The 180's were scheduled to be at 5k race pace (11:16), but I ran them much faster.
Lesson learned. Pull back a little for the benefit of the entire workout.
2.24 mile warm up - 13:23 pace
Silly walk
5 x 180/180 (walked the recoveries)
*9:26 average pace on run and 15:57 average pace on walk*
0.18 cool down - 11:51 pace
Total of 4.95 miles in 1:02:08. Overall pace; 12:33
Everything was okay until the cool down. Shortly after taking off I realized there wasn't anything left. The 180's were scheduled to be at 5k race pace (11:16), but I ran them much faster.
Lesson learned. Pull back a little for the benefit of the entire workout.
Outside Lyrics
And you
Bring me to my knees
Again
All the times
That I could beg you please
In vain
All the times
That I felt insecure
For you
And I leave
My burdens at the door
But I'm on the outside
I'm looking in
I can see through you
See your true colors
'Cause inside you're ugly
You're ugly like me
I can see through you
See to the real you
All the times
That I felt like this won't end
It's for you
And I taste
What I could never have
It was from you
All the times
That I've cried
My intentions
Full of pride
But I waste
More time than anyone
But I'm on the outside
And I'm looking in
I can see through you
See your true colors
'Cause inside you're ugly
You're ugly like me
I can see through you
See to the real you
All the times
That I've cried
All this wasted
It's all inside
And I feel
All this pain
Stuffed it down
It's back again
And I lie
Here in bed
All alone
I can't mend
But I feel
Tomorrow will be OK
But I'm on the outside
And I'm looking in
I can see through you
See your true colors
'Cause inside you're ugly
You're ugly like me
I can see through you
See to the real you
Bring me to my knees
Again
All the times
That I could beg you please
In vain
All the times
That I felt insecure
For you
And I leave
My burdens at the door
But I'm on the outside
I'm looking in
I can see through you
See your true colors
'Cause inside you're ugly
You're ugly like me
I can see through you
See to the real you
All the times
That I felt like this won't end
It's for you
And I taste
What I could never have
It was from you
All the times
That I've cried
My intentions
Full of pride
But I waste
More time than anyone
But I'm on the outside
And I'm looking in
I can see through you
See your true colors
'Cause inside you're ugly
You're ugly like me
I can see through you
See to the real you
All the times
That I've cried
All this wasted
It's all inside
And I feel
All this pain
Stuffed it down
It's back again
And I lie
Here in bed
All alone
I can't mend
But I feel
Tomorrow will be OK
But I'm on the outside
And I'm looking in
I can see through you
See your true colors
'Cause inside you're ugly
You're ugly like me
I can see through you
See to the real you
Sunday, November 18, 2007
Running
Co-worker & friend Sean McDowell and I had a long discussion about different training programs. He was looking at Higdon's program, but there was something missing. I mentioned and recommend a performance-based program such as; Owen Anderson, Pete Pfitzinger, Steeeve Shepard, or Jack Daniels. Even though I'm not doing much running myself, it was a lot of fun to talk about it and have his undivided attention.
Sean is full of raw running talent. His first and ONLY race was the Sunmart 50k, where he finished in 5 hours flat. After a brief description of "performance-based" programs, he decided to do a TLT Saturday and a 6 mile recovery run Sunday. I sent him a text this afternoon, asking how his run went and my jaw hit the floor when he replied:
Track-long-track:
2 miles at 8:30 pace (warm up)
3 miles at 6:55 pace
9 miles at 8:30 pace
1 mile at 7:00 pace
Recovery run
6 miles in 46 minutes
Talk about impressive. He went as far as saying the TLT was, FUN. Now, I gotta find a way to make this stud a HOUSTON STRIDER.
Erin ran today. She ran while her mother followed her on a bicycle. They started at home and proceeded to HEB at Town Square, which is a six mile round trip. She wore my garmin, but all she did was turn it on when she started and off when she finished. The garmin showed a 14:03 pace. I thought that was a little slow for her, but she reminded me she did a little shopping at HEB. In other words, wow. Reminds me of the Meb commercial, where he's racing and stopping in at a corner store.
And finally, I ran. Five miles in 1:05:48. All concrete.... and I can feel it. Run 10 minutes, walk 5 minutes. Overall pace, 13:11.
Sean is full of raw running talent. His first and ONLY race was the Sunmart 50k, where he finished in 5 hours flat. After a brief description of "performance-based" programs, he decided to do a TLT Saturday and a 6 mile recovery run Sunday. I sent him a text this afternoon, asking how his run went and my jaw hit the floor when he replied:
Track-long-track:
2 miles at 8:30 pace (warm up)
3 miles at 6:55 pace
9 miles at 8:30 pace
1 mile at 7:00 pace
Recovery run
6 miles in 46 minutes
Talk about impressive. He went as far as saying the TLT was, FUN. Now, I gotta find a way to make this stud a HOUSTON STRIDER.
Erin ran today. She ran while her mother followed her on a bicycle. They started at home and proceeded to HEB at Town Square, which is a six mile round trip. She wore my garmin, but all she did was turn it on when she started and off when she finished. The garmin showed a 14:03 pace. I thought that was a little slow for her, but she reminded me she did a little shopping at HEB. In other words, wow. Reminds me of the Meb commercial, where he's racing and stopping in at a corner store.
And finally, I ran. Five miles in 1:05:48. All concrete.... and I can feel it. Run 10 minutes, walk 5 minutes. Overall pace, 13:11.
Saturday, November 17, 2007
Long Run
Whew.... I'm exhausted.
5:30 am start time. 11.01 miles in 2:29:03 = 13:32 pace.
Route:
My house > Trailwood Dr > Kingwood Dr > West Lake Houston Parkway > Turn around at San Jacinto River bridge > Reverse order home.
All went well until mile eight. Confident it was a fuel issue. Each time I took a GU, I was re-energized for ten-minutes. Continuing the run-10/walk-5 pattern. Only stopped once, at the YMCA to pee and refill my water bottle.
Bottom of my feet hurt. The entire run was on concrete. I'm excited to report my shins feel good. I feared they would be screaming.
Interesting notes:
Second highest mileage week this year.
Long run(s) over 11.0 miles: June 16th (11.0 miles), February 17th (12.0 miles), January 14th (26.2 miles)
5:30 am start time. 11.01 miles in 2:29:03 = 13:32 pace.
Route:
My house > Trailwood Dr > Kingwood Dr > West Lake Houston Parkway > Turn around at San Jacinto River bridge > Reverse order home.
All went well until mile eight. Confident it was a fuel issue. Each time I took a GU, I was re-energized for ten-minutes. Continuing the run-10/walk-5 pattern. Only stopped once, at the YMCA to pee and refill my water bottle.
Bottom of my feet hurt. The entire run was on concrete. I'm excited to report my shins feel good. I feared they would be screaming.
Interesting notes:
Second highest mileage week this year.
Long run(s) over 11.0 miles: June 16th (11.0 miles), February 17th (12.0 miles), January 14th (26.2 miles)
Thursday, November 15, 2007
Hills
1.06 mile warm up
Full Silly walk session
4 x 4 short - 1 long hill (2.7 miles)
1.16 mile cool down
Lets see what there is to report.....
Two guys from work were going to join me, but both of them flaked.
Shin splint on the left side is trying to make an unwelcome appearance.
Dorsal flextion hops are difficult for me at this weight.
I tried to jog the recovery (down the hills), but that proved too taxing. Sets 2-4 I walked the recover (down hill). This enabled me to push the up hill run. My total average uphill pace was 7:42!!
My cool down was exhausting, but I averaged 12:26 pace after 10-minutes of running and 4-minutes of walking.
Total workout; 4.79 miles in 1:04:00, which equates to a 13:22 pace.
I'm ready for tomorrows scheduled off day.
Full Silly walk session
4 x 4 short - 1 long hill (2.7 miles)
1.16 mile cool down
Lets see what there is to report.....
Two guys from work were going to join me, but both of them flaked.
Shin splint on the left side is trying to make an unwelcome appearance.
Dorsal flextion hops are difficult for me at this weight.
I tried to jog the recovery (down the hills), but that proved too taxing. Sets 2-4 I walked the recover (down hill). This enabled me to push the up hill run. My total average uphill pace was 7:42!!
My cool down was exhausting, but I averaged 12:26 pace after 10-minutes of running and 4-minutes of walking.
Total workout; 4.79 miles in 1:04:00, which equates to a 13:22 pace.
I'm ready for tomorrows scheduled off day.
Watchful eye
Random post.....
As I was mowing the lawn yesterday, a huge hawk flew overheard and landing on a branch 20 feet off the ground (above my head). Hawk's have long been a favorite bird of mind, but never have I witnessed one watch me mow the lawn. The bird watched me for about 15-minutes, while I mowed and even hung around for me to snap a few pictures.
That is one bad-ass bird, if he was considering me for a meal!
Wednesday, November 14, 2007
Disappointed
Cannot believe I missed Jack Daniels. AKA; Jack Fest 07'.
Its my scheduled day at work, but I still went to great lengths to get off duty. I must have made at least ten phone calls, I tried cashing in old favors, and even begged a couple people. Nothing helped.
If anyone took notes or has footage, I'd LOVE to see it.
ME = :-(
Its my scheduled day at work, but I still went to great lengths to get off duty. I must have made at least ten phone calls, I tried cashing in old favors, and even begged a couple people. Nothing helped.
If anyone took notes or has footage, I'd LOVE to see it.
ME = :-(
7 mile mid-week long run
Seven miles in 1:34:02 (13:26 pace) along the Kingwood greenbelts. The first mile was tough, but I quickly settled into a rhythm. The weather was a negative factor. Hot and humid. Sporadic sharp left knee pain when I walked. My regimen today was run-10/walk-5. I'll continue this for the next two weeks, when the mileage is over 5 miles.
Tuesday, November 13, 2007
Small run and some core
At work today. Four of us ran at the Humble City Park, which is always nice. The mosquitoes took over the park as the sun went down, so we finished the core and cool down at the station.
1.04 mile run in 11:48 minutes (park)
SMART core workout with a few modifications
0.63 mile run in 6:28 minutes (fire station)
Average pace: 10:58 minute per mile pace
Felt good. Top of left foot pain. Weird?!?!? My legs are getting sore. Wonder if it was yesterdays run or today's core?
1.04 mile run in 11:48 minutes (park)
SMART core workout with a few modifications
0.63 mile run in 6:28 minutes (fire station)
Average pace: 10:58 minute per mile pace
Felt good. Top of left foot pain. Weird?!?!? My legs are getting sore. Wonder if it was yesterdays run or today's core?
Wild Bill's Marathon experiment
I was lucky (or possibly unlucky) enough to have an opportunity for a Houston full-marathon transfer. Something came over me and I jumped on the email. The way I see it, I could always run until its not fun any longer, then simply walk. Yeah, this falls into the category of; "Collecting bibs". Oh well, its something I want and more importantly, its something I want to prove to MYSELF.
Earlier today, I downloaded Coach Steeves SMART-lite training schedule. Far from the "smart" thing to do... I'm attempting to pick up in the middle of the schedule and see if I can hold on. Its my only chance at finishing the marathon within the cut-off time. I'll need an average pace of 13:44 to finish in 6-hours.
Tonight I ran 4.24 miles in 57:10. Average pace: 13:29. Still using the run 10-minutes, walk 4-minutes program. Not sure how I'll get back to straight running. Time will tell.
The run went PERFECT. Could have run a lot longer. No aches or pains... pure running bliss.
Earlier today, I downloaded Coach Steeves SMART-lite training schedule. Far from the "smart" thing to do... I'm attempting to pick up in the middle of the schedule and see if I can hold on. Its my only chance at finishing the marathon within the cut-off time. I'll need an average pace of 13:44 to finish in 6-hours.
Tonight I ran 4.24 miles in 57:10. Average pace: 13:29. Still using the run 10-minutes, walk 4-minutes program. Not sure how I'll get back to straight running. Time will tell.
The run went PERFECT. Could have run a lot longer. No aches or pains... pure running bliss.
Tuesday, November 06, 2007
Easy rider....
Wyatt Watkins and I biked a leisure 8.25 miles on our mountain bikes. Beautiful weather, great conversation, and nice Kingwood scenery.
ahhhh, November in Houston. Its all good.
ahhhh, November in Houston. Its all good.
Monday, November 05, 2007
Sunday, November 04, 2007
Two sore shin miles
I thought it would be a good idea to get my legs moving after yesterdays long run. Being at work forced me to run the unfavorable terrain around the fire station.
2.25 miles in 28:35. One 5-minute walk break. Run distance-time was 2.0 miles in 24:12.
Both shins are bothersome, otherwise everything is fine...
2.25 miles in 28:35. One 5-minute walk break. Run distance-time was 2.0 miles in 24:12.
Both shins are bothersome, otherwise everything is fine...
What a day!
Check out the pictures of the park I ran at today. Boy, was it beautiful. There's a long trail that connects several parks off of "Hairy Man Road". It is located in Round Rock, Texas, just a couple miles from my in-laws house. I can't believe I have not run this gem before today.
The weekend started with a last minute trip to visit Erin's Mom. Knowing that we had someone to watch the kids, we took full advantage to log a much needed long run. Our initial plan was to run Town Lake, but Erin suggested we run along the Harry Man Trail (Google this for some really neat stories of how the area and the trail got its name). We started at 7am where Creekside and Meadows Park join. We ran an out and back that included some of the most beautiful scenery I have ever seen. To make things even sweeter, I was spending time with my Beautiful wife, Erin. It was like a DREAM come true!!! Our total distance was 7.5 miles, but I never count the walk-break(s). So.... we ended up running 6.25 miles in 1:12:44, which is an 11:38 pace. I was holding her back with my walk-breaks and she was pushing my pace, which did me a lot of good. Thanks Erin, you rock!
The last time I ran more than six miles was June 30th. YIKES!
The trail was so nice I decided to return later for some photos. You have to trust me, the pictures don't do any justice to the true beauty. I only took photos of about 1.5 miles. There was much nicer stuff to photograph, but time was a factor. One interesting picture is the markers. They have markers every tenth of a mile. The numbers are simple; 1, 2, 3, 4. Oddly enough, we happen to start at zero. The markers made it really nice when the distance got long. If you saw, 23, you knew you had run 2.3 miles. On top of the marker was the name of the park. Very nice!
I was back at my in-laws house in time to watch the Olympic marathon trials. Wow, that was soooo exciting. At mile five I picked my top 5. I got 3 of my five. Ryan Hall is a MACHINE. I'm excited, because it looks like American long distance runners are on the come back.
Very, very sad about Ryan Shay. It will be interesting to learn the root cause of his death.
Congrats to my uncle, Kevin Cox who ran the RR 25k this morning.
I have a lot more to write, but its late, I just got home, and need to get to sleep.
The weekend started with a last minute trip to visit Erin's Mom. Knowing that we had someone to watch the kids, we took full advantage to log a much needed long run. Our initial plan was to run Town Lake, but Erin suggested we run along the Harry Man Trail (Google this for some really neat stories of how the area and the trail got its name). We started at 7am where Creekside and Meadows Park join. We ran an out and back that included some of the most beautiful scenery I have ever seen. To make things even sweeter, I was spending time with my Beautiful wife, Erin. It was like a DREAM come true!!! Our total distance was 7.5 miles, but I never count the walk-break(s). So.... we ended up running 6.25 miles in 1:12:44, which is an 11:38 pace. I was holding her back with my walk-breaks and she was pushing my pace, which did me a lot of good. Thanks Erin, you rock!
The last time I ran more than six miles was June 30th. YIKES!
The trail was so nice I decided to return later for some photos. You have to trust me, the pictures don't do any justice to the true beauty. I only took photos of about 1.5 miles. There was much nicer stuff to photograph, but time was a factor. One interesting picture is the markers. They have markers every tenth of a mile. The numbers are simple; 1, 2, 3, 4. Oddly enough, we happen to start at zero. The markers made it really nice when the distance got long. If you saw, 23, you knew you had run 2.3 miles. On top of the marker was the name of the park. Very nice!
I was back at my in-laws house in time to watch the Olympic marathon trials. Wow, that was soooo exciting. At mile five I picked my top 5. I got 3 of my five. Ryan Hall is a MACHINE. I'm excited, because it looks like American long distance runners are on the come back.
Very, very sad about Ryan Shay. It will be interesting to learn the root cause of his death.
Congrats to my uncle, Kevin Cox who ran the RR 25k this morning.
I have a lot more to write, but its late, I just got home, and need to get to sleep.
Thursday, November 01, 2007
Run at work
Three miles at work. Subtract the walking and I finished 2.6 miles in 30 minutes.
Mediocre day on eating... not horrible, not great. Looks like Steve Cantu and I will be biking on Saturday morning. I'm excited to ride, but I wanted to see how 5 miles felt. If my legs stay fresh, I'll try 4 miles on Sunday (at work).
Mediocre day on eating... not horrible, not great. Looks like Steve Cantu and I will be biking on Saturday morning. I'm excited to ride, but I wanted to see how 5 miles felt. If my legs stay fresh, I'll try 4 miles on Sunday (at work).
Wednesday, October 31, 2007
Halloween 2007
Preston was a skunk "little stinker" and Alison dressed as a "good" witch. We carved our pumpkin today and for whatever reason, Alison wanted the 'vampire biting the woman's neck'. A little weird... from a 6 year old, if you ask me. Either way, we all had a good time tonight.
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