Wyatt and I finished working on his bike today. We've been chasing a mystery clicking noise from his bottom bracket. After making sure everything was installed correctly and snug in place we rode from my house to East End park, and back. On the way home we stopped at a local bike shop for suggestions, but the bike wasn't making the noise at that time. When we got home we made one last attempt to stop the noise by replacing the pedals. Lo and behold, we finally located the source of the noise!! Neither of use thought it was coming from the pedals, but at least it is fixed.
The ride was nice, even though my legs continue to feel weighted down. I've been hard on my legs this week. Friday is a much anticipated recovery day.
Trail Bike:
17.01 miles
1:35:00
10.74 mph
I struggled running a loop around Memorial Park before PIM started. My body kept wanting to maintain a 10:30ish pace, but I was fatiguing to a point that would have caused me to stop. I forced myself to slow down, so I could finish. Not a bad run... I'm just tired.
Our Baton 1 group is awesome. They continue to amaze me and it's hard to believe they are rookie runners. I combined the walks and run numbers together.
Run:
4.43 miles
51:39
11:39 pace
Walk:
0.69 mile
13:06
19.02 pace
Wednesday, September 30, 2009
Tuesday, September 29, 2009
4-hours of Cardio and Dad Day at school
My day started at 5am with a 2-hour drive to Trinity TX to be with Alison for "Bring your Dad to school day". We had breakfast together then I joined her in the classroom for 45-minutes. It was a treat spending time with Alison in her school environment. Unfortunately, at the end the school gathered all the parents for a "Strong Father" Dog & Pony show. I have NO IDEA what the point was, but it was demeaning, childish, lame, and a waste of time. Lot's of people left during the presentation. I followed their lead and left 10-minutes before the end.
When I got home I looked at the programs web site. I get the impression they are trying to encourage fathers to take a more active role in their children's life. In my personal opinion, they need to work on their target group, because the fathers that showed up for "bring your dad to school day" ARE ACTIVELY INVOLVED. For crying out loud, I drove 2 hours to be there! I don't need anyone telling me to be an active father.
Afterwards I visited with Preston while Erin did some grocery shopping. I have a funny way of showing it, but I'm really happy when I'm with my kids. Very few people know how sad it is to say good bye to your kids, give them a kiss & hug, then make the lonesome drive home... alone. I force myself to spend the entire 2-hour drive trying NOT to think about it or otherwise I'd probably cry the entire time. (sigh)
Once I got home I rode my trail bike around Kingwood for an hour. Andrea was home at 3:30 from her first day at the new job, so we cycled to Schlotzsky's for an early dinner. A short time later we went for a 2 mile run with half mile warm-up and half mile cool-down walk. My legs felt really heavy, but you wouldn't know that by looking at the pace. The recent cool front has left us with more enjoyable Fall-like temperatures.
Trail Bike:
22.49 miles
1:50:55
12.17 mph
Run:
2.01 miles
21:04
10:29 pace
Walk:
1.31 mikes
22:18
17:01 pace
Rode the bike trainer while watching the "Biggest Loser" on TV. If you do the math, you'll see the grand total is FOUR HOURS of cardio. Now I can officially say my legs are dead. Time for a cool water soak and my bed.
Bike Trainer:
22.27 miles
1:30:04
14.84 mph
When I got home I looked at the programs web site. I get the impression they are trying to encourage fathers to take a more active role in their children's life. In my personal opinion, they need to work on their target group, because the fathers that showed up for "bring your dad to school day" ARE ACTIVELY INVOLVED. For crying out loud, I drove 2 hours to be there! I don't need anyone telling me to be an active father.
Afterwards I visited with Preston while Erin did some grocery shopping. I have a funny way of showing it, but I'm really happy when I'm with my kids. Very few people know how sad it is to say good bye to your kids, give them a kiss & hug, then make the lonesome drive home... alone. I force myself to spend the entire 2-hour drive trying NOT to think about it or otherwise I'd probably cry the entire time. (sigh)
Once I got home I rode my trail bike around Kingwood for an hour. Andrea was home at 3:30 from her first day at the new job, so we cycled to Schlotzsky's for an early dinner. A short time later we went for a 2 mile run with half mile warm-up and half mile cool-down walk. My legs felt really heavy, but you wouldn't know that by looking at the pace. The recent cool front has left us with more enjoyable Fall-like temperatures.
Trail Bike:
22.49 miles
1:50:55
12.17 mph
Run:
2.01 miles
21:04
10:29 pace
Walk:
1.31 mikes
22:18
17:01 pace
Rode the bike trainer while watching the "Biggest Loser" on TV. If you do the math, you'll see the grand total is FOUR HOURS of cardio. Now I can officially say my legs are dead. Time for a cool water soak and my bed.
Bike Trainer:
22.27 miles
1:30:04
14.84 mph
Monday, September 28, 2009
Running in the Dark
Great day!
Andrea only has a single day to rest before starting her new job tomorrow, so we made the most of it. We started the day with a nice and easy trail bike ride to lunch.
Trail Bike:
11.82 miles
59:54
11.84 mph
A thunderstorm blew in this afternoon, forcing us to delay our run. Fortunately the storm passed over quickly and left us a few degrees cooler. We're always looking to try new ideas, so today we used LED hat lights and ran 4 mile's through the greenbelts, AFTER DARK. It was an amazing run. Run on the trails at night felt completely natural to me. The only parts I didn't like was when I could hear and see evidence of the city... street lights, sirens, etc. Lucky for us those occurrences were far and few between. On a majority of the run all I could see was about 10 feet of lighted pathway. As we ran along Kingwood Lake it was so beautiful it took my breath away. This run is vaulted into my all time top favorite runs.
How I feel is always evident in my pace. I wanted to run faster tonight, but the safety of running fast with limited light kept me at bay. It's interesting that we ran a sub 11:00/mile pace, yet my legs still feel fresh.
Run:
4.0 miles
42:23
10:36 pace
Walk:
1.69 miles
28:10
16:40 pace
Andrea only has a single day to rest before starting her new job tomorrow, so we made the most of it. We started the day with a nice and easy trail bike ride to lunch.
Trail Bike:
11.82 miles
59:54
11.84 mph
A thunderstorm blew in this afternoon, forcing us to delay our run. Fortunately the storm passed over quickly and left us a few degrees cooler. We're always looking to try new ideas, so today we used LED hat lights and ran 4 mile's through the greenbelts, AFTER DARK. It was an amazing run. Run on the trails at night felt completely natural to me. The only parts I didn't like was when I could hear and see evidence of the city... street lights, sirens, etc. Lucky for us those occurrences were far and few between. On a majority of the run all I could see was about 10 feet of lighted pathway. As we ran along Kingwood Lake it was so beautiful it took my breath away. This run is vaulted into my all time top favorite runs.
How I feel is always evident in my pace. I wanted to run faster tonight, but the safety of running fast with limited light kept me at bay. It's interesting that we ran a sub 11:00/mile pace, yet my legs still feel fresh.
Run:
4.0 miles
42:23
10:36 pace
Walk:
1.69 miles
28:10
16:40 pace
Sunday, September 27, 2009
Small hiccup, back on course...
At work today.
Still not feeling in tip-top shape when I woke up this morning. Didn't get to bed till mid-night, so I drove to work this morning. After completing my am duties I laid down for a 3-hour nap. It's amazing the difference sleep makes. The nap made all the difference in the world with my physical and mental wellness. I feel so much better!
Also packed a healthy lunch and have calories to spare... which seldom happens
Ran 2 miles around the station and cycled on the recumbent bike for 1:17:00.
Run:
2.06 miles
22:50
11:05 pace
Recumbent Bike:
18.51 miles
1:17:00
14.42 mph
Still not feeling in tip-top shape when I woke up this morning. Didn't get to bed till mid-night, so I drove to work this morning. After completing my am duties I laid down for a 3-hour nap. It's amazing the difference sleep makes. The nap made all the difference in the world with my physical and mental wellness. I feel so much better!
Also packed a healthy lunch and have calories to spare... which seldom happens
Ran 2 miles around the station and cycled on the recumbent bike for 1:17:00.
Run:
2.06 miles
22:50
11:05 pace
Recumbent Bike:
18.51 miles
1:17:00
14.42 mph
Saturday, September 26, 2009
Mini Derailment
Ran 6-miles with KW FIT this morning. Small turn-out as compared to other weeks and I'm not sure why. Tom joined us this morning as a guest runner. Tom has lost a tremendous amount of weight. Aside from changes in his diet, Tom as been running... by himself. It was refreshing to see him enjoying the social aspect of running with a group.
I had a rough start this morning, but felt better by the fourth mile. The temperature is back on the rise, but tolerable at 6am.
Run:
6.17 miles
1:13:40
11:56 pace
After the run we rushed to REI for their "garage sale". We were near the end of the line, but still found a few amazing deals. Probably the best two were: REI titanium anti-shock trekking poles, originally priced $99, I paid $6. Keen women's (for Andrea) light-hiking boots, original price $125, we paid $9. Can't wait till the next sale and we'll make sure to be early!
This evening was the first race of the HARRA Fall warm-up series, hosted by the Tornado Running Club. The 4x2 cross country relay is chopped full of steep inclines and declines, which is a challenge for any runner.
Earlier in the week we offered an "alternate runner" spot to my nephew, Cameron. Cameron aka "Boo" is a high school freshman running on the Deer Park varsity CC team. I ASSUMED it would not be a problem finding him a team if all our runners showed up. As luck would have it, all our runners showed up AND I couldn't find Boo a team. I was not feeling well and conceded my spot so Boo could run.
The team was jokingly named, "Luke Warm Molasses", but I should have named them "Greased Lightning". All four runners gave it everything they had and seemed to have a great time on a tough course.Giving up my race spot meant I had to run 2-miles at home.
Not sure what is going on with my body, but I've been tired and hungry for a few days. Even during this morning’s run, my legs weren't as fresh as I would have expected.
I ALMOST skipped the 2-mile run, but I had already eaten a few additional calories. I bargained with myself and ended up running. The run went a lot better than expected. Today was my "free-meal" and I ate a few items out of the norm... on top of the free-meal. I'm happy to say no binge activity. I will be back on track in the morning. I think this is a sleep and fuel issue.
Run:
2.03 miles
24:08
11:53 pace
I had a rough start this morning, but felt better by the fourth mile. The temperature is back on the rise, but tolerable at 6am.
Run:
6.17 miles
1:13:40
11:56 pace
After the run we rushed to REI for their "garage sale". We were near the end of the line, but still found a few amazing deals. Probably the best two were: REI titanium anti-shock trekking poles, originally priced $99, I paid $6. Keen women's (for Andrea) light-hiking boots, original price $125, we paid $9. Can't wait till the next sale and we'll make sure to be early!
This evening was the first race of the HARRA Fall warm-up series, hosted by the Tornado Running Club. The 4x2 cross country relay is chopped full of steep inclines and declines, which is a challenge for any runner.
Earlier in the week we offered an "alternate runner" spot to my nephew, Cameron. Cameron aka "Boo" is a high school freshman running on the Deer Park varsity CC team. I ASSUMED it would not be a problem finding him a team if all our runners showed up. As luck would have it, all our runners showed up AND I couldn't find Boo a team. I was not feeling well and conceded my spot so Boo could run.
The team was jokingly named, "Luke Warm Molasses", but I should have named them "Greased Lightning". All four runners gave it everything they had and seemed to have a great time on a tough course.Giving up my race spot meant I had to run 2-miles at home.
Not sure what is going on with my body, but I've been tired and hungry for a few days. Even during this morning’s run, my legs weren't as fresh as I would have expected.
I ALMOST skipped the 2-mile run, but I had already eaten a few additional calories. I bargained with myself and ended up running. The run went a lot better than expected. Today was my "free-meal" and I ate a few items out of the norm... on top of the free-meal. I'm happy to say no binge activity. I will be back on track in the morning. I think this is a sleep and fuel issue.
Run:
2.03 miles
24:08
11:53 pace
Thursday, September 24, 2009
Studying.... again
At work today
For the first time in a really long time, I ran AROUND the fire station rather than running on the treadmill. The mind numbing loops are still not a favorite route of mine, but I enjoy any run when the outside temperature is in the lower 70’s. I walked for 25 minutes following the run. To complete the remainder of my workout I cycled on the recumbent bike.
Great pace, compliments of the temperature.
I’ve slowly started reading my ACSM manual again. I’ve been so busy working, coaching, and training, that I moved my ACSM test to the back burner. Over the last week I’ve decided to either finish studying or let the dream of being a “professional” personal trainer go. I’ve given myself to the end of this year to test and obtain my certification. I honestly think I could pass the test right now, but I want to make sure because the test fee is over $300!
Run:
2.15 miles
20:39
9:36 pace
Walk:
1.48 miles
24:22
16:27 pace
Recumbent Bike:
13.95 miles
54:19
15.41 mph
For the first time in a really long time, I ran AROUND the fire station rather than running on the treadmill. The mind numbing loops are still not a favorite route of mine, but I enjoy any run when the outside temperature is in the lower 70’s. I walked for 25 minutes following the run. To complete the remainder of my workout I cycled on the recumbent bike.
Great pace, compliments of the temperature.
I’ve slowly started reading my ACSM manual again. I’ve been so busy working, coaching, and training, that I moved my ACSM test to the back burner. Over the last week I’ve decided to either finish studying or let the dream of being a “professional” personal trainer go. I’ve given myself to the end of this year to test and obtain my certification. I honestly think I could pass the test right now, but I want to make sure because the test fee is over $300!
Run:
2.15 miles
20:39
9:36 pace
Walk:
1.48 miles
24:22
16:27 pace
Recumbent Bike:
13.95 miles
54:19
15.41 mph
Wednesday, September 23, 2009
Friends & Family
Three wonderful miles in the cool morning temperatures. First run since the "cold front" blew through a couple days ago. Lots of downed trees on the greenbelts. It looked similar to the first few runs after Hurricane IKE.
Around noon Wyatt showed up at the house so we could work on his trail bike. We replaced the bottom bracket because of a clicking noise. The repair went smoothly, but the noise came back. Not sure what the problem is anymore.
While Wyatt and I were working on the bike, Kevin showed up. We needed parts from the bike shop, so we decided to go have lunch together. I really enjoy visiting with these two guys, which are two of my closest friends.
Wyatt and I tested our work with a 30-minute bike ride. When Wyatt left I went for an additional 30 minute ride to squeeze in the scheduled cardio.
Ran with PIM tonight. The group is well ahead of where I would expect them physically. I really enjoy the energy of our group!
I combined all the activities and grouped them according to sport.
Run:
4.4 miles
51:58
11:40 pace
Walk:
2.56 miles
43:36
17:02 pace
Trail Bike:
10.32 miles
58:12
10.64 mph
Around noon Wyatt showed up at the house so we could work on his trail bike. We replaced the bottom bracket because of a clicking noise. The repair went smoothly, but the noise came back. Not sure what the problem is anymore.
While Wyatt and I were working on the bike, Kevin showed up. We needed parts from the bike shop, so we decided to go have lunch together. I really enjoy visiting with these two guys, which are two of my closest friends.
Wyatt and I tested our work with a 30-minute bike ride. When Wyatt left I went for an additional 30 minute ride to squeeze in the scheduled cardio.
Ran with PIM tonight. The group is well ahead of where I would expect them physically. I really enjoy the energy of our group!
I combined all the activities and grouped them according to sport.
Run:
4.4 miles
51:58
11:40 pace
Walk:
2.56 miles
43:36
17:02 pace
Trail Bike:
10.32 miles
58:12
10.64 mph
Tuesday, September 22, 2009
Rain
Today is the first day of Fall and I'm loving the temperatures, but it's been raining all freaking day. Steve was kind enough to give me a ride home, since I cycled to work yesterday.
Work was hectic, resulting in a mid-afternoon nap. I don't like sleeping during the day, but I was having trouble staying awake.
This week starts 6-days of running (each week) until the end of the Sharpening phase. Today was a single mile, which is all about recovery and logging mileage.
Run:
1.04 miles
11:42
11:15 pace
Rode my bike trainer while watching the Biggest Loser. This season isn't holding my attention as well as previous seasons. It's the same stuff, just different contestants.
Bike Trainer:
20.0 miles
1:24:00
14.29 mph
Work was hectic, resulting in a mid-afternoon nap. I don't like sleeping during the day, but I was having trouble staying awake.
This week starts 6-days of running (each week) until the end of the Sharpening phase. Today was a single mile, which is all about recovery and logging mileage.
Run:
1.04 miles
11:42
11:15 pace
Rode my bike trainer while watching the Biggest Loser. This season isn't holding my attention as well as previous seasons. It's the same stuff, just different contestants.
Bike Trainer:
20.0 miles
1:24:00
14.29 mph
Monday, September 21, 2009
Determined
Biked to work this morning. Last night I made plans to run to work. When the alarm went off at 4:30am, I decided 5-hours wasn't enough sleep, so I opted for a bike ride... and an extra hour of sleep. Drizzly rain during the ride. Andrea dropped off my backpack on her way to work, so I had a GREAT ride without the extra weight.
Trail Bike:
6.29 miles
31:54
11.83 mph
One of the busiest days at work in a long time. Combination of typical Monday duties, projects, emergency responses, training, and cleaning. It took everything I had, but I managed to put myself on the treadmill for the scheduled 4-mile run. I'm disappointed in the pace, but it's DONE. The last call lasted about 2-hours and I was on my feet the entire time, so I wanted to take it easy. I started at 3.5 mph and increased 0.1 mph every 5 minutes. I didn't realize how slow this was till I reached 45 minutes and had barely at 3 miles. On the final mile I picked up the pace, just to be done. The run went good, even if it was painfully slow.
Run:
4.0 miles
58:53
14:43 pace
Walk (warm-up):
0.27
5:00
18:31 pace
Trail Bike:
6.29 miles
31:54
11.83 mph
One of the busiest days at work in a long time. Combination of typical Monday duties, projects, emergency responses, training, and cleaning. It took everything I had, but I managed to put myself on the treadmill for the scheduled 4-mile run. I'm disappointed in the pace, but it's DONE. The last call lasted about 2-hours and I was on my feet the entire time, so I wanted to take it easy. I started at 3.5 mph and increased 0.1 mph every 5 minutes. I didn't realize how slow this was till I reached 45 minutes and had barely at 3 miles. On the final mile I picked up the pace, just to be done. The run went good, even if it was painfully slow.
Run:
4.0 miles
58:53
14:43 pace
Walk (warm-up):
0.27
5:00
18:31 pace
Sunday, September 20, 2009
Attacked
Felt nice to sleep in this morning.
Andrea and I biked to Schlotzsky's to have lunch and then back home. Met a great couple at the sandwich shop and talked about running, biking, and triathlons.
Trail Bike:
11.86 miles
1:01:59
11.48 mph
Ran some errands during the day then went running at East End Park this evening. We waited a little later than usual, hoping to use our LED lights for a little night trail running. We were too early and didn't need any supplemental light. It was tough in the beginning, but I settled into a rhythm and had a great run after "the incident"....
Seriously, please put your dog on a leash and if you see someone with a dog off their leash, remind the owner its THE LAW. Andrea and I were ATTACKED by a pit bull in East End Park. We saw a large muscular dog walking down the trail towards us. The owner was walking another unleashed dog about 40 yards behind the pit bull. The dog seemed to be in a defensive mode with his head down, tail tucked, and slowly making his way towards us. When the dog got too close for our comfort I yelled, "get outta here" and kicked some dirt his way. This sent the dog into a rage of barking, growling, and snipping at both Andrea and I. I have never seen a dog act so aggressive in my life. The more I moved the closer he snipped at me. He circled me as I stood there frozen. Within seconds he was snipping at Andrea’s legs. I tried to distract the dog so she wouldn't get harmed. When I had the dog’s attention again I told Andrea to run back to the truck. I was amazed the owner was yelling at US during the attack. She kept saying, "Why did you do that? He's a gentle and loving dog!" I was in total disbelief that the her dog was ATTACKING us and her response was to yell at us and make the situation even more tense. Now the dog is feeding off her sense her anger towards us. The dog had copious amount of saliva dripping from his mouth which was foaming-up on his snout. I know this because I got to see up close... he was mere inches from my ankles. I'm not sure why he didn't actually make contact, but I was scared to death all the same. I was stressed and told the owner, "Get your fucking dog and put him on a leash!” She continued to yell at me for MY ACTIONS. I told her it is the LAW to have her dog on the leash. Then she proceeded to tell me, "If you would have put your hand out he wouldn't have attacked you". Well, woman... I've been a paramedic for 15-years and when I respond to a mauled kid that was attacked by a violent dog attack the owner is always standing there telling us, "He's a friendly dog and has NEVER bitten anyone before". Who am I to know if your dog is violent or friendly!?!? Bottom line, she was wrong and endangered our lives which I do not appreciate. Had the dog been on a leash, there wouldn't have been a problem, although there might have been. After she got him on a leash she was having trouble controlling him. It's time for me to contact the authorities and let them know I'm fed up with the loose dogs at East End Park.
Run:
2.02
24:41
12:14 pace
Andrea and I both had an upset stomach from all the stress after the dog attack and confrontation with the dog owner. In an attempt to settle our nerves we went for a walk around the bayou. As an added bonus, we got to use out lights! It's very cool to be outside and only see the environment 4-feet in front of you. Our senses were alive and on full alert!
Walk:
1.71 miles
29:04
17:00 pace
Andrea and I biked to Schlotzsky's to have lunch and then back home. Met a great couple at the sandwich shop and talked about running, biking, and triathlons.
Trail Bike:
11.86 miles
1:01:59
11.48 mph
Ran some errands during the day then went running at East End Park this evening. We waited a little later than usual, hoping to use our LED lights for a little night trail running. We were too early and didn't need any supplemental light. It was tough in the beginning, but I settled into a rhythm and had a great run after "the incident"....
Seriously, please put your dog on a leash and if you see someone with a dog off their leash, remind the owner its THE LAW. Andrea and I were ATTACKED by a pit bull in East End Park. We saw a large muscular dog walking down the trail towards us. The owner was walking another unleashed dog about 40 yards behind the pit bull. The dog seemed to be in a defensive mode with his head down, tail tucked, and slowly making his way towards us. When the dog got too close for our comfort I yelled, "get outta here" and kicked some dirt his way. This sent the dog into a rage of barking, growling, and snipping at both Andrea and I. I have never seen a dog act so aggressive in my life. The more I moved the closer he snipped at me. He circled me as I stood there frozen. Within seconds he was snipping at Andrea’s legs. I tried to distract the dog so she wouldn't get harmed. When I had the dog’s attention again I told Andrea to run back to the truck. I was amazed the owner was yelling at US during the attack. She kept saying, "Why did you do that? He's a gentle and loving dog!" I was in total disbelief that the her dog was ATTACKING us and her response was to yell at us and make the situation even more tense. Now the dog is feeding off her sense her anger towards us. The dog had copious amount of saliva dripping from his mouth which was foaming-up on his snout. I know this because I got to see up close... he was mere inches from my ankles. I'm not sure why he didn't actually make contact, but I was scared to death all the same. I was stressed and told the owner, "Get your fucking dog and put him on a leash!” She continued to yell at me for MY ACTIONS. I told her it is the LAW to have her dog on the leash. Then she proceeded to tell me, "If you would have put your hand out he wouldn't have attacked you". Well, woman... I've been a paramedic for 15-years and when I respond to a mauled kid that was attacked by a violent dog attack the owner is always standing there telling us, "He's a friendly dog and has NEVER bitten anyone before". Who am I to know if your dog is violent or friendly!?!? Bottom line, she was wrong and endangered our lives which I do not appreciate. Had the dog been on a leash, there wouldn't have been a problem, although there might have been. After she got him on a leash she was having trouble controlling him. It's time for me to contact the authorities and let them know I'm fed up with the loose dogs at East End Park.
Run:
2.02
24:41
12:14 pace
Andrea and I both had an upset stomach from all the stress after the dog attack and confrontation with the dog owner. In an attempt to settle our nerves we went for a walk around the bayou. As an added bonus, we got to use out lights! It's very cool to be outside and only see the environment 4-feet in front of you. Our senses were alive and on full alert!
Walk:
1.71 miles
29:04
17:00 pace
Saturday, September 19, 2009
Lucky 7
First and foremost, CONGRATULATIONS to Andrea!! Friday she was offered (and accepted) a new job that is only one mile from the house. Well done, babe!
Missed running with my Kingwood FIT peeps this morning, due to work obligations. I also "missed" a few hours of sleep last night due to calls, so I came home and took a nap. Woke up and immediately stuffed myself at Los Cucos. By 5pm our gluttonous meal had settled enough to allow us to go run.
Andrea and I ran 7 miles around Kingwood. It took a couple miles to settle into a rhythm. Glad Andrea was there to keep me company, even though I slowed her down. Warm up and cool down walk with a short mid-point walk when we took our Gu. No aches or pains, which is always a successful run in my books.
It appears that I have another software problem with my Garmin. I heard the sync going though, but all the data vanished into mid-air. The settings are set to erase all data after the sync, so now I don't have anything. Luckily, Andrea recorded the run portion of our workout. I guested at the walk, but I'm sure it is close.
Run:
7.28 miles
1:29:35
12:18 pace
Walk:
1 miles
18:00
18:00 pace
Missed running with my Kingwood FIT peeps this morning, due to work obligations. I also "missed" a few hours of sleep last night due to calls, so I came home and took a nap. Woke up and immediately stuffed myself at Los Cucos. By 5pm our gluttonous meal had settled enough to allow us to go run.
Andrea and I ran 7 miles around Kingwood. It took a couple miles to settle into a rhythm. Glad Andrea was there to keep me company, even though I slowed her down. Warm up and cool down walk with a short mid-point walk when we took our Gu. No aches or pains, which is always a successful run in my books.
It appears that I have another software problem with my Garmin. I heard the sync going though, but all the data vanished into mid-air. The settings are set to erase all data after the sync, so now I don't have anything. Luckily, Andrea recorded the run portion of our workout. I guested at the walk, but I'm sure it is close.
Run:
7.28 miles
1:29:35
12:18 pace
Walk:
1 miles
18:00
18:00 pace
Thursday, September 17, 2009
Bitch-slapped
The highs and lows of life has put me in a weird mood. There are days when it feels like I'm Karma's bitch. Take today for example... I got lots of small projects around the house done, awesome workout, Andrea received some good news about a possible new job, then POOF, at the end of my day.... something bad. Nothing horrible, but enough to ruin my near-perfect day.
Rode my trail bike to Wyatt's to visit him for a few minutes. He's in the middle of a huge garage re-organizing project. I didn't want to get in the way or get recruited to help, so I took off and had lunch at Schlotzsky's before biking back home. It was absolutely beautiful outside today. Fall is in the air!
Trail Bike:
11.01 miles
58:52
11.22 mph
Ran two miles on the greenbelts late this evening. I felt like a douche bag, but I told Andrea I wanted to run alone. I'm training 4 different groups of runners... the Pim'sters, Kingwood FIT, Andrea, and myself. On days like today, I find it beneficial to "run" the stress out of my body. I tried to run it off this evening, but a small bit of it still lingers. People might not understand, but there are times when running is all about ME.
Run:
2.01 miles
22:50
11:22 pace
Walk:
0.60 mile
10:13
17:01 pace
Rode my trail bike to Wyatt's to visit him for a few minutes. He's in the middle of a huge garage re-organizing project. I didn't want to get in the way or get recruited to help, so I took off and had lunch at Schlotzsky's before biking back home. It was absolutely beautiful outside today. Fall is in the air!
Trail Bike:
11.01 miles
58:52
11.22 mph
Ran two miles on the greenbelts late this evening. I felt like a douche bag, but I told Andrea I wanted to run alone. I'm training 4 different groups of runners... the Pim'sters, Kingwood FIT, Andrea, and myself. On days like today, I find it beneficial to "run" the stress out of my body. I tried to run it off this evening, but a small bit of it still lingers. People might not understand, but there are times when running is all about ME.
Run:
2.01 miles
22:50
11:22 pace
Walk:
0.60 mile
10:13
17:01 pace
Wednesday, September 16, 2009
Long Ride
Steve, Erik, and I cycled from the Flying J fuel station in Spendora to Conroe... Yes, you read that right, CONROE. The route took was along loop 242, until we reached I-45 in The Woodlands. At that point we still needed another 8 miles, so we rode the feeder road to River Plantation. Once in River Plantation, we rode around until the odometer read 25 miles, then we turned around and road back to Spendora. Great route, except a few wicked miles along I-45. Erik had a couple flats, but other than that, it was a normal ride. Naturally, I'm tired and a little sore. My heart rate recovered well when we stopped and I could have easily rode more mileage. I'm confident my fitness level is good shape.
Road Bike:
50.18 miles
3:07:07
16.09 mph
Second night of PIM 2009 Fall session. Ran 3 miles before the group run. Near the end I ran out of fuel. Of the three miles, all were sub 11:00 miles. My body was telling me it had enough for one day, so I made adjustments on the last mile. I left just enough to run with my Pim'sters. We ran 8 x 2-minute run/1-minute walk. All went well. I have an energetic group that totally rocks. I combined all my times below.
Run:
4.26 miles
48:28
11:22 pace
Walk:
1.13 miles
20:16
17:56 pace
Road Bike:
50.18 miles
3:07:07
16.09 mph
Second night of PIM 2009 Fall session. Ran 3 miles before the group run. Near the end I ran out of fuel. Of the three miles, all were sub 11:00 miles. My body was telling me it had enough for one day, so I made adjustments on the last mile. I left just enough to run with my Pim'sters. We ran 8 x 2-minute run/1-minute walk. All went well. I have an energetic group that totally rocks. I combined all my times below.
Run:
4.26 miles
48:28
11:22 pace
Walk:
1.13 miles
20:16
17:56 pace
Tuesday, September 15, 2009
Worry About Yourself... not ME
Busy day at work. Several people kept displaying weird attitudes and behaviors today, which I find very irritating. I'm sick & tired of judgemental people and listening to why they don't like MY DIET.
Rode the recumbent bike for ten miles and walked on the treadmill for three miles. Posterior aspect of my left knee is bothering me. Tired and going to bed. Looks like I'm going on a long bike ride in the morning with Erik.
Recumbent Bike:
10 miles
38:42
15.5 mph
Treadmill:
3 miles
52:51
17:37 pace
Rode the recumbent bike for ten miles and walked on the treadmill for three miles. Posterior aspect of my left knee is bothering me. Tired and going to bed. Looks like I'm going on a long bike ride in the morning with Erik.
Recumbent Bike:
10 miles
38:42
15.5 mph
Treadmill:
3 miles
52:51
17:37 pace
Monday, September 14, 2009
Group Ride
Impressive turnout for this mornings ride. Steve was introduced to the Kingwood riding group I met earlier this year. Later start than usual, but no one complained about the weather. Started at the church on Fairlake and rode to the gas station at HWY 90 in Crosby. Round trip 31 miles.
Road Bike:
31.25 miles
1:53:15
16.56 mph
Stayed on the phone for 2.5 hours with garmin customer service. I was having minor software issues. As usual, garmin customer service staff was very helpful. I ended up having two issues. One was related to compatibility with Internet Explorer 8 and the other was a conflict with my Panda anti-virus software. It took awhile to pinpoint the root of the issues, but everything is working perfectly now.
Working my last shift at Jersey Village Fire Department tonight. A couple weeks ago I decided to resign because I have too many obligations. I want to spend more time at home with my family. I also want to continue my trend of outdoor activities, which makes me o-so-happy. JVFD is a GREAT job and they were good to me, but I need a break.
Ran four miles on the JVFD treadmill while watching television. Over the last year, I've significantly reduced the amount of television I watch. It was a nice change to watch Family Guy and The Simpson's while enduring 4-miles on the treadmill.
Treadmill Run:
4.0 miles
53:18
13:20 pace
Walk (cool-down):
0.27
6:00
22:13 pace
Road Bike:
31.25 miles
1:53:15
16.56 mph
Stayed on the phone for 2.5 hours with garmin customer service. I was having minor software issues. As usual, garmin customer service staff was very helpful. I ended up having two issues. One was related to compatibility with Internet Explorer 8 and the other was a conflict with my Panda anti-virus software. It took awhile to pinpoint the root of the issues, but everything is working perfectly now.
Working my last shift at Jersey Village Fire Department tonight. A couple weeks ago I decided to resign because I have too many obligations. I want to spend more time at home with my family. I also want to continue my trend of outdoor activities, which makes me o-so-happy. JVFD is a GREAT job and they were good to me, but I need a break.
Ran four miles on the JVFD treadmill while watching television. Over the last year, I've significantly reduced the amount of television I watch. It was a nice change to watch Family Guy and The Simpson's while enduring 4-miles on the treadmill.
Treadmill Run:
4.0 miles
53:18
13:20 pace
Walk (cool-down):
0.27
6:00
22:13 pace
Sunday, September 13, 2009
Out of Gas
Started the day with Alison and Taylor's birthday party. Nice to hang out with friends and family, but it made for a long day.
Went grocery shopping after Alison and Preston left with Erin to Trinity. We needed to restock the refrigerator. There were a few minor losses due to yesterday's malfunction.
I did a crappy job of fueling my body (eating) today and I knew it. I stayed within my allotted calories, but everything I ate was calorie dense, therefore somewhat small.
Rode my trail bike around Kingwood for an hour, then went for a 2 mile run. With only half a mile of running till being completely done, my body shut down. I was fatigued and every ounce of energy was drained from my body. I FORCED myself to keep running. It wasn't pretty, but I managed to complete the scheduled two miles.
Trail Bike:
12.01 miles
1:02:17
11.57 mph
Run:
2.07 miles
23:18
11:15 pace
Walk (warm-up/cool-down)
0.43 mile
7:51
18:20 pace
Went grocery shopping after Alison and Preston left with Erin to Trinity. We needed to restock the refrigerator. There were a few minor losses due to yesterday's malfunction.
I did a crappy job of fueling my body (eating) today and I knew it. I stayed within my allotted calories, but everything I ate was calorie dense, therefore somewhat small.
Rode my trail bike around Kingwood for an hour, then went for a 2 mile run. With only half a mile of running till being completely done, my body shut down. I was fatigued and every ounce of energy was drained from my body. I FORCED myself to keep running. It wasn't pretty, but I managed to complete the scheduled two miles.
Trail Bike:
12.01 miles
1:02:17
11.57 mph
Run:
2.07 miles
23:18
11:15 pace
Walk (warm-up/cool-down)
0.43 mile
7:51
18:20 pace
Saturday, September 12, 2009
6 rainy miles and a mother board
The morning started bad. As I walked into the kitchen to fill my hydration bottle I found a large puddle of water. I quickly learned the water use to be the ice INSIDE the freezer. My refrigerator died in the middle of the night. I didn't allow it to corrupt my day, because frankly, there wasn't much I could do about it at 5am.
Ran six rainy miles with my Kingwood Fit peeps.... and I loved every minute of it! Yesterday I bought a visor and an inexpensive LED light that mounts to the brim. I was amazed how well those little LEDS lit the path. Money well spent.
The run was executed as planned. Slow and consistent pace the first three miles, then we fired up the afterburners on the last three miles. I was "itchy" to pick up the pace on the last half mile, so another runner and I opened up our stride and was running in the 8:00/mile range. Of course we only did that for half a mile. The pace was fast enough to better our last mile average down to 9:07.
This mornings rain plus the refrigerator ordeal did stop Andrea from taking the girls to their triathlon. The frig was only a minor issue, but trying to manage three kids, the bikes, camera's and do it all in the rain was just too much to ask one person, especially knowing it was probably going to be cancelled.
Andrea did manage to call an appliance repair man, which worked on weekends. Turns out the mother-board on my refrigerator went out. Bitter-sweet news. It wasn't anything major... except the price. The final cost was $340 and it only took the repairman about 4-5 minutes to fix. The price point was teetering on the line. That amount of money was a lot to spend on a 5-year old unit that was a lower end unit to begin with, yet a new basic unit was going to cost $800 or more. We decided to go with the cheaper price and take our chances we get a long life out of the unit.
Before going to work we went to REI to pick up the hiking gear Andrea ordered for my birthday. I LOVE ALL OF IT and I'm really excited to use it! She is entirely too good to me... I'm one lucky guy!
I took off half the shift (12-hours vacation) today to run and be with the family. One of the guys at work had a family emergency, so I was called in early. Needed a little extra cardio, so I cycled on the recumbent bike for 30-minutes.
Run:
6.25 miles
1:11:46
11:29 pace
Recumbent Bike:
7.0 miles
26:56
15.6 mph
Ran six rainy miles with my Kingwood Fit peeps.... and I loved every minute of it! Yesterday I bought a visor and an inexpensive LED light that mounts to the brim. I was amazed how well those little LEDS lit the path. Money well spent.
The run was executed as planned. Slow and consistent pace the first three miles, then we fired up the afterburners on the last three miles. I was "itchy" to pick up the pace on the last half mile, so another runner and I opened up our stride and was running in the 8:00/mile range. Of course we only did that for half a mile. The pace was fast enough to better our last mile average down to 9:07.
This mornings rain plus the refrigerator ordeal did stop Andrea from taking the girls to their triathlon. The frig was only a minor issue, but trying to manage three kids, the bikes, camera's and do it all in the rain was just too much to ask one person, especially knowing it was probably going to be cancelled.
Andrea did manage to call an appliance repair man, which worked on weekends. Turns out the mother-board on my refrigerator went out. Bitter-sweet news. It wasn't anything major... except the price. The final cost was $340 and it only took the repairman about 4-5 minutes to fix. The price point was teetering on the line. That amount of money was a lot to spend on a 5-year old unit that was a lower end unit to begin with, yet a new basic unit was going to cost $800 or more. We decided to go with the cheaper price and take our chances we get a long life out of the unit.
Before going to work we went to REI to pick up the hiking gear Andrea ordered for my birthday. I LOVE ALL OF IT and I'm really excited to use it! She is entirely too good to me... I'm one lucky guy!
I took off half the shift (12-hours vacation) today to run and be with the family. One of the guys at work had a family emergency, so I was called in early. Needed a little extra cardio, so I cycled on the recumbent bike for 30-minutes.
Run:
6.25 miles
1:11:46
11:29 pace
Recumbent Bike:
7.0 miles
26:56
15.6 mph
Wednesday, September 09, 2009
PIM Fall 2009
At work today.
Drove to work today because I have to drive to Memorial Park for the first session of PIM Fall 2009. Scattered rain storms didn't hurt attendance whatsoever. Great turnout, lots of new & returning smiling facing, and energetic environment.
Time trials tonight, which meant no running for me. During the dynamic stretches we did "butt kicks", which my left knee did not like. Now it's bothering me. I will not be doing that exercise again.
Once I got back to the station I cycled on the recumbent bike for one-hour and walked on the treadmill for thirty-minutes.
Recumbent Bike
15.6 miles
60:02
15.59 mph
Walk:
1.63 miles
30:00
18:24 pace
Drove to work today because I have to drive to Memorial Park for the first session of PIM Fall 2009. Scattered rain storms didn't hurt attendance whatsoever. Great turnout, lots of new & returning smiling facing, and energetic environment.
Time trials tonight, which meant no running for me. During the dynamic stretches we did "butt kicks", which my left knee did not like. Now it's bothering me. I will not be doing that exercise again.
Once I got back to the station I cycled on the recumbent bike for one-hour and walked on the treadmill for thirty-minutes.
Recumbent Bike
15.6 miles
60:02
15.59 mph
Walk:
1.63 miles
30:00
18:24 pace
Tuesday, September 08, 2009
Bike & Run same route
Joyful ride through the greenbelts around mid-day.
Trail Bike:
7.5 miles
36:15
12.41 mph
At 6pm Andrea and I ran the same route I cycled earlier in the day. Taylor also joined us on her bicycle. I'm loosely calling this an "interval workout". Biggest difference between this workout and the real thing is... we didn't push the pace.
4 x 1-mile run/0.25 mile walk.
Walk:
1.58 miles
26:23
16:44 pace
Run:
4 miles
45:21
11:20 pace
Trail Bike:
7.5 miles
36:15
12.41 mph
At 6pm Andrea and I ran the same route I cycled earlier in the day. Taylor also joined us on her bicycle. I'm loosely calling this an "interval workout". Biggest difference between this workout and the real thing is... we didn't push the pace.
4 x 1-mile run/0.25 mile walk.
Walk:
1.58 miles
26:23
16:44 pace
Run:
4 miles
45:21
11:20 pace
Monday, September 07, 2009
Diet
Something is wrong with my diet. I've been struggling all day and hungry every waking minute.
Houston heat has returned. Our short-lived "cool front" is all but gone. Actually, it wasn't much of a cool front, but rather a drop of a few degrees and a large decrease in the humidity due to the North wind.
Too hot for me today, so I ran on the treadmill.
Run:
3.5 miles
46:03
13:09 pace
Walk (warm-up/cool-down):
1.0 mile
18:28
18:29 pace
Immediately after finishing the run portion of my workout I transitioned to the recumbent bike. Not much to say about a recumbent bike ride. I just sat there pedaling.
Recumbent Bike:
7.0 miles
28:25
14.78 mph
Houston heat has returned. Our short-lived "cool front" is all but gone. Actually, it wasn't much of a cool front, but rather a drop of a few degrees and a large decrease in the humidity due to the North wind.
Too hot for me today, so I ran on the treadmill.
Run:
3.5 miles
46:03
13:09 pace
Walk (warm-up/cool-down):
1.0 mile
18:28
18:29 pace
Immediately after finishing the run portion of my workout I transitioned to the recumbent bike. Not much to say about a recumbent bike ride. I just sat there pedaling.
Recumbent Bike:
7.0 miles
28:25
14.78 mph
Sunday, September 06, 2009
48-hour shift
Found the motivation to wake up early enough for a 2-mile run before work. Humidity was higher than previous days. Still managed to have a good run.
Run:
2.02 miles
22:34
11:10 pace
Walk (Warm-up/cool-down)
0.38 mile
4:40
17:33 pace
I'm working 48-hours straight. Due to logistics, I was forced to drive to work. Brought my road bike and trainer with me.
I was on my trainer for an hour, starting at 9pm. Decent ride, just boring. Thankfully I was watching television while riding.
Bike Trainer:
15.33 miles
1:03:26
14.5 mph
Run:
2.02 miles
22:34
11:10 pace
Walk (Warm-up/cool-down)
0.38 mile
4:40
17:33 pace
I'm working 48-hours straight. Due to logistics, I was forced to drive to work. Brought my road bike and trainer with me.
I was on my trainer for an hour, starting at 9pm. Decent ride, just boring. Thankfully I was watching television while riding.
Bike Trainer:
15.33 miles
1:03:26
14.5 mph
Saturday, September 05, 2009
Du?
Bike, Run, Bike
I convinced Andrea to join my running group this morning since our mileage is still in alignment with the half marathoners. It was an easy sale, because she enjoys running with me (even if I can't keep up with her). We decided to bike to the church (meeting spot) and back home, which was long enough to knock out all the cardio for the day.
Great bike ride there, but it was a bit dark on some parts of the trails.
The run went as smooth and easy as I've ever ran. My legs are 100% fresh and I feel like I could have easily run double digits. After the first mile, Andrea and a few runners took off ahead of us, never to be seen again. Well, we saw them when we all finished... at the end. I can't express how easy the run felt. I'm finding it hard to put it in words. So, I suppose I'll stop with, IT WAS A GREAT RUN.
Bike home was good. Small near-miss on the bike when jumping off a curb. Thankfully I recovered and neither me nor the bike hit the ground.
What a day... Life is GOOD!
Run:
5.08 miles
59:30
11:43 pace
Trail Bike:
8.54
48:14
10.62 mph
I convinced Andrea to join my running group this morning since our mileage is still in alignment with the half marathoners. It was an easy sale, because she enjoys running with me (even if I can't keep up with her). We decided to bike to the church (meeting spot) and back home, which was long enough to knock out all the cardio for the day.
Great bike ride there, but it was a bit dark on some parts of the trails.
The run went as smooth and easy as I've ever ran. My legs are 100% fresh and I feel like I could have easily run double digits. After the first mile, Andrea and a few runners took off ahead of us, never to be seen again. Well, we saw them when we all finished... at the end. I can't express how easy the run felt. I'm finding it hard to put it in words. So, I suppose I'll stop with, IT WAS A GREAT RUN.
Bike home was good. Small near-miss on the bike when jumping off a curb. Thankfully I recovered and neither me nor the bike hit the ground.
What a day... Life is GOOD!
Run:
5.08 miles
59:30
11:43 pace
Trail Bike:
8.54
48:14
10.62 mph
Thursday, September 03, 2009
Brick?
One of the best morning's ever! Rode my bike to Schott's Park. There I met Scott and Steve for a 2-mile run before work. Once we finished I rode back to the fire station. The ride into Humble felt easy and the run was absolutely delightful.
Trail Bike:
10.17 miles
52:43
11.58 mph
Run:
2.0 miles
24:11
12:05 pace
Trail Bike:
10.17 miles
52:43
11.58 mph
Run:
2.0 miles
24:11
12:05 pace
Wednesday, September 02, 2009
Memorial Park Run and PIM coaches meeting
Several days of minimal sleep caught up with me today. As soon as I got home from my part-time job I laid down for a nap. I was shocked when Andrea called at 2pm and I realized I had been sleeping for six hours!
Met Vic and Will at Memorial park for a small run before the Power in Motion coaches meeting. The weather continues to be pleasant. Lots of runners on the loop, which created a bit of a dust cloud on the crushed granite trail. Had a great run.
Once I arrived home from the meeting Andrea and I went for a nice walk. It's a weird feeling to be off for two days and not really see or talk to her.
All the walking and running totals were combined below.
Walk:
2.94 miles
48:32
16:30 pace
Run:
3.74 miles
46:42
12:30 pace
Power in Motion coaches are working hard to make Fall 2009 the best session ever. Lots of changes, which are sure to be a success! Several coaches have stepped up into leadership roles as part of designated committees. The labor of love these people show towards runners they haven't even met is remarkable!!!
Met Vic and Will at Memorial park for a small run before the Power in Motion coaches meeting. The weather continues to be pleasant. Lots of runners on the loop, which created a bit of a dust cloud on the crushed granite trail. Had a great run.
Once I arrived home from the meeting Andrea and I went for a nice walk. It's a weird feeling to be off for two days and not really see or talk to her.
All the walking and running totals were combined below.
Walk:
2.94 miles
48:32
16:30 pace
Run:
3.74 miles
46:42
12:30 pace
Power in Motion coaches are working hard to make Fall 2009 the best session ever. Lots of changes, which are sure to be a success! Several coaches have stepped up into leadership roles as part of designated committees. The labor of love these people show towards runners they haven't even met is remarkable!!!
Tuesday, September 01, 2009
Packbacking Home
How awesome is this weather!
I decided to wear my backpack on my 6-mile walk home. In my backpack I carry; laptop, misc cables, ACSM manual, watch, badge, collar brass, keys, phone charger, water bottle, pens, flash drives, camera, and other small miscellaneous items. The additional weight was cumbersome, but I found a rhythm after the first mile. Extremely bored during the walk. I'd like to wear my ipod, but that is not a safe option with the amount of time I spend walking on non-shouldered roadways.
As soon as I arrived home I weighed myself and saw a nice weight loss, but it's probably a fluid shift from the walk. I also weighed my backpack. My loaded laptop style backpack weighed 22.5 lbs, but it felt a lot heavier.
Walk:
5.64 miles
1:37:25
17:16 pace
After a quick shower I drove to Magnolia, TX to help Todd move into his new house. By the time I got there the rest of the guys from work were nearly done unloading the trucks. On the drive home I stopped into REI and did a little window shopping. Now I'm back at Humble FD, working for Wyatt while he attends his Civil Air Patrol meeting.
Ten minutes ago the Chief from JVFD called and reminded me I'm suppose to work there tonight. I'm being pulled in so many directions that I've become a "flake". The extra money is nice, but I think it's time to cut myself free of a couple obligations. I'm not giving up my two coaching gigs, because they help keep me sane.
sigh.... what to do, what to do!?!?!?
I decided to wear my backpack on my 6-mile walk home. In my backpack I carry; laptop, misc cables, ACSM manual, watch, badge, collar brass, keys, phone charger, water bottle, pens, flash drives, camera, and other small miscellaneous items. The additional weight was cumbersome, but I found a rhythm after the first mile. Extremely bored during the walk. I'd like to wear my ipod, but that is not a safe option with the amount of time I spend walking on non-shouldered roadways.
As soon as I arrived home I weighed myself and saw a nice weight loss, but it's probably a fluid shift from the walk. I also weighed my backpack. My loaded laptop style backpack weighed 22.5 lbs, but it felt a lot heavier.
Walk:
5.64 miles
1:37:25
17:16 pace
After a quick shower I drove to Magnolia, TX to help Todd move into his new house. By the time I got there the rest of the guys from work were nearly done unloading the trucks. On the drive home I stopped into REI and did a little window shopping. Now I'm back at Humble FD, working for Wyatt while he attends his Civil Air Patrol meeting.
Ten minutes ago the Chief from JVFD called and reminded me I'm suppose to work there tonight. I'm being pulled in so many directions that I've become a "flake". The extra money is nice, but I think it's time to cut myself free of a couple obligations. I'm not giving up my two coaching gigs, because they help keep me sane.
sigh.... what to do, what to do!?!?!?
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