Training Log - Day 20

My first real injury from training occured today. I felt great and wanted to push myself a little more so I picked up the pace. My intent was to run 6 miles but stopped at 5.5 miles due to my left calf. It Feels like I have strained or pulled a muscle and will probably be limping around for awhile.

Time of Day - 12:30
Weather - beautiful day in 40's and sunny; wind from NE
Route - St Vrain Greenway to Quicksilver Road
Distance 5.5 miles (stopped short)
Pace - Moderate
Time - 46 minutes
iPod - Earth, Wind, & Fire
Comments - strained left calf. Felt it at very end of run...probably pushed too hard as this calf has been bothering me lately. Will not worry about getting back out until seems completely healed.

Run, Willie Run!

Training Log - Day 19

Brian, I appreciate the Thanksgiving Day call. It is always good to hear from friends!

Yes, I did get a massage last Saturday and it was amazing. The gal, however, could not get the knots out of my calves and recommended I stretch and drink more water. I hate stretching but will take her advise on that as well as water consumption.

Time of Day - noon
Weather - Clear, blue sky and sunny; 30's
Route - St Vrain Greenway to 119th Street overpass
Distance - 5.5 miles
Pace - slow
Time - 55 minutes
iPod - Carrie Underwood
Comments - slow, easy run. Left calf tight and uncomfortable thorughout the entire run. Looking forward to my family getting back from DC tomorrrow.

Run, Willie Run!

Training Log - Day 18

Extended distance on my long run for the week - 8 miles today. The only positive comment is that I finished.

Time of Day - noon
Weather - upper 30's, cloudy
Route - St Vrain Greenway to County Line Rd
Distance - 8 mles
Pace - slow
Time 76 minutes
iPod - Sugarland; Classic Rock Ballads
Comments - Soreness abounds! Left calf tight the entire run; bottom of right foot hurts which concerns me because I've had plantar fascitious on that foot before...will start stretching it; hamstrings very tight, especially last 2 miles. I have a Massage Envy gift certificate that I may "cash in" today!

Run, Willie Run!

Training Log - Day 16 & 17

Traveled to Orlando this week for our MLB Summit. A great opportunity to introduce a few new products and strengthen business relationships. We stayed at the Disney World Dolphin Hotel and I was able to get 2 runs in during the stay. There is a boardwalk around a lake and several canals with large sidewalks beside them so it was easy to find a place to run.

Time of Day - late afternoon
Weather - 70's and very comfortable
Route - Primarily boardwalk
Distance - roughly 5 miles (each day)
Pace - Smow
Time - didn't track time
iPod - battery died on first run; second was mix
Comments - nice to get out of the cold from last week. If interested in going to Disney World this time of year is great. Not crowded at all...felt like you had the place to yourself.

Run, Willie Run!

Training Log - Day 15

Won the mental battle today! My mind kept saying run only 2-4 miles because your tired and it's cold. I pushed through and completed my standard route of 5.5 miles. Looking forward to running in warm Orlando later this week.

Time of Day - 11:30 am
Weather - 30's, wind out of east
Route - St Vrain Greenway to 119th Street
Distance - 5.56 miles
Pace - Slow
Time - 52 minutes
iPod - Chris Tomlin and Hillsong
Comments - easy pace; good rhythm. Legs felt strong...no tightness in calves. As Bill Murray might say - lots of "varmit" on the trial today.

Run, Willie Run!

Training Log - Day 14

With the time change and cold weather it has been tough to get motivated. I finally got out today and surprisingly felt great. Legs strong and good rhythm.

Time of Day - 11:30 am
Weather - uppers 30's; cloudy; wind out of the east
Route - St Vrain Greenway to Quicksilver Road
Distance - 6 miles
Pace - smow
Time - 55 minutes
iPod - Sugarland The Incredible Machine (I'm a Jennifer Nettles fan)
Comments - This time of year I am going to have to "dig down deep". I hate the cold and it gets dark so early. This will really test me! Great to get out today. Calves a little tight towards end of run.

Run, Willie Run!

Training Log - Day 13

Time of Day - afternoon
Weather - sunny; high 60's
Route - St Vrain Greenway to Quicksilver Road
Distance - 6 miles
Pace - slow
Time - 58 minutes
iPod - Earth, Wind & Fire
Comments - no major aches or discomfort. Decent workout.

Run, Willie Run!

Training Log - Day 12

I finally calculated my route distance and discovered I have been running farther than I thought with a route of 5.56 miles. Of the 11 runs at this distance, I have averaged 52 minutes or a 9:21 pace. My slowest pace was the first run at 10:47 and my fastest has been 8:48. I'm pleased with my progress and not planning on pushing too hard for increased distance anytime soon.

Time of Day - evening after work
Weather - upper 60's; clear
Route - St Vrain Greenway to 119th Street overpass
Distance - 5.56 miles
Pace - slow
Time - 53 minutes
iPod - 99.5 The Mountains (70's and 80's tunes)
Comments - Top of my right foot continues to bother me when I lace up. I hate to admit it but I believe it may be the new shoes. Problem is I need to get about 200 miles on these before I look for another pair...1/4 way there. Left calf a little tight and my wind was not good today.

Run, Willie Run!

Training Challenge Results

Brian, it was a great night for conservatives and fortunate our training challenge was focused on the Senate and not the House :) Unfortunately for the country, Pelosi, Reid, and Frank maintained their senate seats...but, the GOP picked up a total gain of 6. So, our long run challenge will only require 6 miles from us by the end of the year. I'm sure we can make that happen! Don't forget I will provide running T.

Training Log - Day 11

A very good run today. Upper body and legs felt strong. Ran the course as best as I can. A little pumped up regarding the election and looking forward to the returns.

Time of Day - eventing after work
Weather - mid 60's, clear
Route - St Vrain Greenway to 119th Street overpass
Distance - still not sure...just not a priority for me right now
Pace - Moderate
Time - 48 minutes
iPod - Carrie Underwood
Comments - Beginning to see some progress with my runs and feel confident i will meet my goal of comfortable 4-6 miles by end of November.

Run, Willie Run!

Training Log - Day 10

Time of Day - 4:30 pm
Weather - sunny, 70's, slight breeze
Route - St Vrain Greenway to 119th Street overpass
Distance - not sure
Pace - slow
Time - 57 minutes
iPod - 80's classic rock
Comments - right calf tight at start but loosened up during run. Upper body feeling good on almost all my runs...yea!

Run, Willie Run!

Training Log - Day 9

Well, it's been 6 days since my last confession. My excuses this week were the weather and a very sore left knee. Today, however, I was back at it! It was nice to get back out...I actually missed not training.

Time of Day - evening after work
Weather - comfortable; upper 60's; steady breeze from the west
Route - St Vrain Greenway to 119th Street overpass
Distance - don't know
Pace - moderate
Time - 49 minutes
iPod - Sugarland (took my daughter earlier this year to their concert - great show) and Carrie Underwood (she is as easy on the ears as she is on the eyes).
Comments - knee did not bother me at all. Left calf tight throughout the entire run. Going to be a nice weekend so plan on running couple days in a row.

Run, Willie Run!

T-297 Days

Today's run sucked.  Great weather, cool and clear, although a gusty north wind.  The problem was my right glute.  Yup... right side again.  It was very stiff and just made things miserable.  I cut the run just a little short and plan to rest tomorrow and hit a longer run on Saturday.  Blame it on the anus.

Time of Day - 11:42AM
Weather - Middle 60°'s, cool with a north wind
Route - Bogata loop, sightly abbreviated
Distance - About 2.5
Pace - Slow, initial mile at 8:12, tighten more after that
Time - 19:13 minutes, plus stretching, warm up and cool down
iPod -  Linkin Park, "Minutes to Midnight"
Comments - Covered it above

T-298 Days

Another day in the neighborhood.  Enjoyed the run today, no major issues.  Picked up a new dog friend, but he just seemed to like the way I smell!  As for the training challenge, once again I say "Let's do it!".

Time of Day - 12:05 PM
Weather - Upper 70°'s, warm and awesome
Route - Bogata loop, long version
Distance - About 2.75
Pace - Moderate,
Time - 22:06 minutes, plus stretching, warm up and cool down; faster than yesterday by a tad
iPod -  Saosin, various songs; felt aggressive
Comments - Still tight in my right lower back.  It loosened and I felt like I got stronger as I went along.  Strong finish today.  I'm going to bump the distance up again this weekend. 

Training Challenge

The wind has been howling along the front range both yesterday and today and I just don't have the motivation to get out in the bluster. Tomorrow should be better and I plan to hit the road.

Brian, in honor of the upcoming "conservative victory" on November 2nd, I have a training challenge for us! The challenge is to be completed by the end of the year and applies to one long training run each.

Challenge:
For every Republican seat taken (incumbent Democrat defeated) in the U.S. Senate we pledge to run 1 mile. We will add an additional mile for victories over Pelosi, Reid, and Frank. If all goes well, politically speaking, we could max out at 13 miles. However, that is probably a stretch. I will provide the appropriate training T for this particular challenge. Are you in?

GORE-TEX® TransRockies Run

Willie and I received some participant email today from the Run with some information and pictures.  This looks pretty intimidating, but I'm sure it'll be a great time. 

As a reminder, in 2011, we're going to be heading from south to north through some of the highest and most spectacular country in North America. The initial field limits are 200 teams for the GORE-TEX® TransRockies Run and 100 runners for the second edition of the three-day solo RUN3.  Unless I'm missing something here, each team member runs the full distance each of the six days of the event.  On that basis, the RUN3 solo folks are getting off light!  That being said, finishing the RUN3 sounds pretty darn impressive to me.

Here are some pictures they emailed our way:

http://tinyurl.com/28b397t

T-299 Days - Training

Trials and Triumphs.  That's as good a description for today as any.  What's up with the right side of my body?  My right lower back was quite stiff again.  Made my initial strides rather tender.  About a half mile in, it loosened but I knew it was there the entire way.  About a mile in, cotton mouth.  So hydrating with coffee (a known diuretic) is not such a good idea.  Scratch that for the next time.  Kept pressing on.  Side cramp (right side of course) about 2 miles in, check.  Another result of not hydrating properly.  Pushed through that.  Tightness in my right hip flexor, check.  Again had to press through.  Heavy calves, got 'em.  This time at least the joy was spread to both sides.  Kept lifting them.

Believe it or not, it was a good run and it felt pretty decent.  Maybe I like punishment.  The wind was not as much to contend with today as yesterday, so that was a plus.  The sky couldn't get much bluer.  My first mile clocked in at 7:04 and then the Nike + went haywire.  Sometimes it seems to stop tracking distance and everything gets knocked out of kilter.  I've been pretty steady on my pace and had a (small) kick at the end, so I don't think my last mile was really at a 48:46 pace.  Total distance about 2.75 I think.  Not quite time for an assessment, but getting close. 

Time of Day - 11:51 AM
Weather - About 80°, warm and sunny
Route - Bogata loop, long version
Distance - About 2.75
Pace - Moderate,
Time - 22:20 minutes, plus stretching, warm up and cool down
iPod -  Gin Blossoms, various songs from my own mix; Good old jangle-rock
Comments - Plenty of comments above; still pleased and having fun.  Improving all the time and that's all that I can ask for at this point.  Want to be running 6ish miles in about a month.  That should be attainable.  Goals are important!

T-300 Days

Back in NE Texas and another run at lunch time.  Feeling rather short-winded (from a writing perspective) today.

Time of Day - 11:48 AM
Weather - 81°, warm and sunny; windy, steady 20 mph gusting to 30 mph
Route - Bogata loop, long version
Distance - Not sure, bumped it up a bit
Pace - Moderate, wind was rough
Time - 23 minutes, plus stretching, warm up and cool down
iPod -  Kings of Leon, "Come Around Sundown"; really liking it
Comments - Just like before, wind sucks.  My lower back started out a bit tight and my calves were heavy for some reason.  Need to get in more time and miles.

T-301 Days

Yesterday I was still in Fayetteville, attending the Arkansas v. Ole Miss (aka Missippi) game.  It was stopped twice for lightening.  We got caught in a deluge so a nice run was out of the question.  Fortunately, I did do quite a bit of walking to and around the stadium.  It's not much, but something!

I had planned to get a good run in today now that I've just gotten home, but we're under a tornado watch, so I'm thinking that staying inside is probably a better idea.  Hopefully tomorrow will be better for hitting the road and trails.

Training Log - Day 8

Added a little distance today. This will not be my regular route...possibly my weekend run.

Time of Day - 2:30 pm
Weather - had been raining in morning; cloudy and cool in high 50's
Route - St Vrain Greenway to Quicksilver house
Distance - don't know
Pace - Slow
Time - 70 minutes
iPod - Best of Springsteen
Comments - Felt tired and ran at slower than usual pace. However, I got a good rhythm going and decided I could extend my distance. Right calf and hamstring tight. Top of right foot felt much better today. Til next time.

Run, Willie Run!

TEXAS RANGERS TO THE WORLD SERIES!

So this is totally unrelated, but for the very first time the Texas Rangers have advanced to the World Series.  Sorry Yankees!  This is a great accomplishment for a classy organization.  Way to go Rangers!  Let's win it all.

T-303 Days

A change of scene and different terrain made for a great run.  I'm up in Fayetteville, Arkansas and the leaves are turning.  The scenery is great and the hills are a definite change from the flat lands of McKinney.  Somehow I managed to find a course that was up hill both going and coming!  Oh well.

Time of Day - 4:30 pm
Weather - Clear, windy, mid 70's
Route - Around the campus, by Baum Field and back up to Hill Place
Distance - 2.93 miles per my Nike +
Pace - 7:305 per mile
Time - 22:00 minutes
iPod - Kings of Leon, "Come Around Sundown"; first listen.  Definitely can tell that it's Kings.  So far I like.
Comments -  Good run in a great location.  The hills took a little extra energy, but I kept telling myself that compared to what is to come, this might as well be a downhill.  Mental preparation will be just as important as the physical.  My pace didn't seem to suffer too much.
Gear Comments - Tried the iPhone arm pad today.  I can't say I'm perfectly happy with it, but if I shorten the ear bud cord, it'll work great.  A nice addition. I also drank some of the Hammer energy drink before I ran.  I felt strong and had no cramping or tightness, so I'm liking this too!

More Gear and a little Nutrition

Heading to Fayetteville, Ark. today to see my oldest daughter Erin for parents weekend at the University of Arkansas.  Plan to use Gowalla a bit up there too.  I'm hoping to get a run or two in on the very hilly terrain of the University.  Should be fun.

I got some gear to help as well.  First, an arm band for my iPhone to provide the tunes.  I've been tucking it into the back pocket of one of my cycling shirts I use for running, but it still bounces a bit.  I'm not sure I'm going to like something on my arm, but I'll give it a shot.  I like my arms free of constraints when I'm running or cycling, but this came recommended, so I'm more than happy try it out. 

Next, I decided to try some nutrition from Hammer.  One is a pre-exercise drink loaded with electrolytes and carbs.  The second product is an energy gel also from Hammer.  The gel is probably more for use in event, but I'll try it out at some point as well.  Both are great energy products and should help with recovery as well.  Can't wait to try them and report on the results.  I've used amino products for endurance before, but not recently.  Still really enjoying all of this tremendously. 

As before, all products came from my neighborhood RunOn! store.  Thanks guys!

T-304 Days, Training

Another day on a familiar course.  It was great.  I worked up a serious sweat and made a serious stink.  actually my shirt was pretty rank when I got started.  I'm getting pretty close to extending my distance and adding maybe another 50% to the course or perhaps even doing it twice.  Not sure I'm fully up for it, but I have to push for at least a little more soon.  I think I'll be alright with it. Yesterday (T-305) was an off day.

Time of Day - Noonish
Weather - Warm, low 80's, some wind, but not bad
Route - Bogata loop +, complete
Distance - Not sure;
Pace -Not sure; having trouble with Nike +
Time - 19 minutes active running, more warm up, stretch and cool down
iPod - Led Zepplin, "Mothership (Remastered Best Of)"; if "Immigrant Song" can't get you going, what can?
Comments - It felt good.  Body is loose.  The stretching is getting easier and easier and I have a goal of getting my hands flat on the floor with feet together while keeping my legs straight.  Maybe in 3 weeks time! 

Willie - Try some new Feetures! socks for the top of your foot.  Also maybe a shoe with off-set laces would be worth a try going forward.  Could take some pressure off the top of your foot.  Hope that gets better for you.  We're both going to need to start on some recovery drinks soon too.  Need those aminos.

Trainng Log - Day 7

Brian, I'd much rather deal with the swarming gnats than the barking shephard. By the way, if things work out I may be in the Dallas area in early February. We could hit the road then!

Time of Day - evening after work
Weather - nice; mid 60's
Route - St Vrain Greenway to 119th Street overpass
Distance - still don't know...shame on me
Pace - Smow
Time - 49 minutes
iPod - mix
Comments - top of right foot still tender...I think time is the only cure for the soreness. Right calf a little tight towards end of run. Other than that I felt pretty good. Another run down!

Run, Willie, Run!

T-306 Days, Training

Ran today along the now familiar loop near my office.  It was a beautiful day in North East Texas.  Not quite as strong as yesterday, but I felt loose and had a nice kick to finish.  Nothing really remarkable to report except for a near race with a local shepherd (the German, barking kind, not a guy with sheep).  It's getting more fun all the time.  I'm looking forward to getting with Willie on the road one of these months.  We've had some great duels in our past!

I also spent some time working on a list of gear and expenses for this little adventure.  Given the temperatures we'll encounter at night and the ability of the weather to change from nice to nasty fast at elevation, there's a lot to get.  Most of it's required by the race organizers to ensure safety.  Bear repellent was not among the required items.

Time of Day - 12:05 PM
Weather - Warm, mid 70's, fairly still
Route - Bogata loop +, complete
Distance - Not sure
Pace -Not sure; having trouble with Nike +
Time - 19 minutes active running, more warm up, stretch and cool down
iPod - Third Eye Blind, various.  Great band.  Still a definite favorite.  Mixed a little Chad Peavy in as will.  Wish there was more of his stuff to be had.
Comments - Felt good, had a nice finish.  Building stamina and mental toughness.  All will be needed.

Training Log - Day 6

A little tough to get started today but a great run. Legs felt strong without the quad tightness. I'm really enjoying getting back into shape and having such a challenging goal to achieve...with an old friend.

Time of Day - evening after work
Weather - cool, clear, no wind; mid 60's
Route - St Vrain Greenway to 119th Street overpass
Distance - no idea
Pace - smow
Time - 49 minutes
iPod - Best of the Outfield (8o's band)
Comments - No tightness in legs. Still a little tender on top of right foot. Strong finish. Lots of gnat swarms on the greenway today - darn near chocked to death by swallowing a swarm.

Run, Willie Run!

T-307 Days, Training

Another day, another run.  Got started a little later today but still during lunch break.  It was warm and windy, but a great day.  I realize that I've got a long way to go, but I'm starting to really enjoy this again.  It felt good to sweat. Compared to the same course last week (week 1), I went further, faster, stronger.   Compared to last week, I'm bionic.

Time of Day - 12:45 PM
Weather - Warm, low to mid 80's, gusty winds
Route - Bogata loop +, complete
Distance - Not sure
Pace -About 7:40 or so
Time - 20 minutes active running, more warm up, stretch and cool down
iPod - The All American Rejects, various; they're almost local, being from Oklahoma and all
Comments - Great run, no calf tightness finally, focused again on bio-mechanics.  Running is really technical if you think about it.  Form is so important.  Efficiency in every movement can keep you loose, conserve precious energy and even prevent injury. 

Let's both keep it together Willie.  We can do this.

T-308 Days

Training

Glad you had great conditions Willie.  It was awesome here as well, but we lack the mountain backdrop you enjoyed.  I got up early and ran just as the sun was coming up.  It was definitely cool and I needed a serious stretch before I went out.  My right calf was tight all yesterday and felt really sore as I got up.  I expected it to be an issue on the run, but once I got moving it felt great.  I was very pleased with that. 

The socks are tremendous.  I've been using them since I started back and they seem to be completely as advertised.  I don't see a reason to try anything else.  The laces on my Asics are offset rather than down the middle of my foot and I believe that that helps them stay super comfortable.  Also, they are truly in use now as they are dirty.  I guess I hit some mud.  They're no longer the pristine shoes I like, but it had to happen eventually.

Everything was working well except I must have done something wrong with my Nike +.  It registered a 33 minute mile pace which I know is WAY off.  I walk backwards faster than that.  For perspective, most people walk a mile in 15 to 20 minutes (which I think is slow as I'm a type A walker).

Time of Day - About 7 AM
Weather - Cool, low 60's or upper 50's
Route - Dowell loop near home
Distance - Not sure
Pace - Guessing about 8:00
Time - 28 minutes active running, more warm up, stretch and cool down (a minute + faster than yesterday)
iPod - Flyleaf, selected tracks from "Flyleaf" & "Memento Mori".  Local Texas alt metal band that made good.  Very aggressive, great vocals, good message.
Comments - Great run.  Didn't push myself too hard, but focused on visualization techniques and form.  With the hills I reminded myself to keep my forearms relaxed and to lower them when descending.  You have to keep your wrists and hands relaxed and loose as well.  If not, form suffers, the tightness creeps into your shoulders and it makes you labor to move crisply.  Not good.  Fortunately, my form isn't an issue.  I'm really pleased with how this is coming along.  Now if I can only calibrate my Nike +....

RMNP

Didn't run yesterday. We went up to Rocky Mountain National Park to watch the elk bugling. During this time of year the rutting calls of bull elk can be heard in the park just before dusk to dawn. The bugle is a distinctive sound that starts deep and resonant, and becomes a high pitched squeal before ending in a succession of grunts. We saw a bull rounding up his "harem" in Horseshoe Park and took a video as he went out to another herd and gathered up two of its cows. He was definitely in command. Unfortunately my video wouldn't upload. So a few pics instead - he is the guy in the top picture. The other two pictures were at Beaver Meadows.

Training Log - Day 5

What a beautiful day...the warmth of the sun with a perfectly cool breeze; the beautiful autumn colors; the snow-capped Rockies framed by a gorgeous blue sky! With this background I worshiped with Hillsong as I ran today - "The holiest place there could ever be; All you can do is bow; Before the One who made heaven and earth; Before the Almighty God."

Time of Day - 11am
Weather - low 70's, sunny and cool
Route - St Vrain Greenway to 119th Street overpass
Distance - still need to find out
Pace - slow
Time - 52 minutes
iPod - Hillsong
Comments - legs felt strong with no major tightness. Had to tape (cushion) the top of my right foot where shoelaces tie as it is tender and sore. Brian, let me know how well those socks work for you. I might need a pair.

Run, Willie Run

Gear, again

Today we focus on the feet.  I've found some really great socks that provide cushion and support.  I'll need both to get through this.  I'm a longtime sock hater, but I definitely want to protect my feet for this event.  Feetures! socks are designed to provide the ultimate in sock performance. With their ability to contour to each individual foot, their perfect amount of cushion and comfort with no bulk, they are just what I need.  And the company supports our troops, so what more can you ask for?  I'm a fan.

Learn more here: http://www.feeturesbrand.com/

T-309 Days Training

Today I ran near home in Stonebridge Ranch, taking the Dowell route.  It has some inclines, not exactly the Rockies, but not totally flat either.  The weather is beautiful, perfect temperature and almost no breeze.  All around great day.

Time of Day - Around 11 AM
Weather - Perfect (about 70)
Route - Dowell loop near home
Distance - Not sure
Pace - About an 8:30 mile pace
Time - 29 minutes active running, more warm up, stretch and cool down
iPod - Pearl Jam, "Ten"; Always solid and an album that requires no explanation.
Comments - This is the one week anniversary of starting to run again.  Today's run was longer, faster and stronger than last Saturday. Much.  I felt great.  My right calf was pretty tight at the start but nothing to keep me down.  I'm trying to measure improvement incrementally and I feel encouraged that I can do that today.  It's almost like it's all coming back, even though I know I've got a really long way to go.

T-310 Days

Friday.  This turned into a rest day.  Sometimes life gets in the way.  A little rest is not a bad thing anyway.

Training Log - Day 4

Brian, glad you had a strong training day today! I know you can do this thing too.

Time of Day - Evening after work (6pm)
Weather - Clear, beautiful evening; low 70's
Route - St Vrain Greenway to 119th Street overpass
Distance - still not sure (will find out soon)
Pace - Slow
Time - 52 minutes
iPod - mix with a little country - gal from Sugarland can really sing! Brian, you will apreciate that as I know how much you love country music :)
Comments - Quads still tightening up on me; calves felt better; not sure why but "sucking air" a little today. Haven't had a great run yet but will keep plugging along.

Run, Willie Run

T-310 Days YES!!

Training today felt great.  For the first time in my short time "back" I felt right most of the time.  The muscles felt loose, form was tight (as in solid, right where it needs to be), lungs strong.  This is what it's all about!

Time of Day - Pre-noon
Weather - Warm (mid 70's), mild breeze
Route - Bogata loop +
Distance - About 2 + miles
Pace - Steady 7:40 pace.  Pretty slow for a former sub-5'er but it's the pace needed for now.  Key word was 'steady'!
Time - ~18 minutes
iPod - Thought it was a Kings playlist, but ended up with Kings of Leon, Incubus and The Kooks.  Even better!
Comments - For a day that I was about to just pack in and take off, what a pleasant surprise.  Today took  a turn for the awesome and everything fell into place. 

It may just be the endorphins taking, but maybe I can actually do this!  No, I WILL do this.

T-311 Days

More Training

Today was another day for lung and form training.  Also, I tightened up the shorts, so there were no social unacceptability issues to worry about!  Still, I need an arm band.  That'll wait until the weekend.

Time of Day - Noon
Weather - Warm (upper 70's), quite gusty and clear
Route - Bogata loop (yes, again)
Distance - a couple of miles?  again not about the distance
Pace -Smow, as Willie says
Time - 30+  minutes
iPod - Taking Back Sunday personal play list, but heavily focused on "New Again".  Never disappointing and a personal favorite band.  I've seen them about 3 times with my daughters.
Comments - My breathing was pretty good again. The calves felt a little tight and overall I was a bit tired as I didn't sleep as long as I could have used.  Distracted maybe.  Still I got out there, so I'm working it!  That's a win.

Training Log - Day 3

My plan is to develop a base where I am comfortable running 4-6 miles at a moderate pace. I'm thinking this may be doable by the end of November. Once I'm there I will start adding mileage and some cross training - start looking at a more formal training program.

Time of Day - Evening after work
Weather - clear, cool evening with no wind; upper 50's and very comfortable
Route - St Vrain Greenway to 119th Street overpass
Distance - still no idea
Pace - slow
Time - 55 minuites
iPod - Classic Rock Ballads
Comments - calves very tight throughout and quads tight towards end of run. Inside left calf feels strained.

Run, Willie Run

T-312 Days

Training Log

Today was about 2 things - breathing and keeping my shorts up. 

My workout was built around controlling my breathing.  If you control your breathing, you control your body.  It keeps you breathing deeply, relaxed and focused on your business.  It's really that simple. 

The plan is to exhale every third right foot fall.  This is clearly easier when you have your lungs and when you're not sprinting.  On a kick or once winded, forget it.  You adjust to two, then one.  Hopefully you can hold the line there.  Still, you don't want to leave anything in the tank in a race so it can get worse.  But I digress.

The keeping my pants up part comes from the discover of a small right hip pocket just to the back of my new running shorts.  I could cram my iPhone in there, but the weight put a strain on the shorts.  I suppose I just didn't have the drawstring quite tight enough.  I'll have to correct that small issue tomorrow, because I don't think I'll get much running in if I'm locked up for flashing!

Time of Day - 11:39 AM
Weather - Warm (upper 70's), windy and not a cloud in the sky
Route - Bogata loop
Distance - a couple of miles?  this wasn't about the distance
Pace -Smow, as Willie says
Time - 30+  minutes
iPod - Saosin "In Search of Solid Ground'.  Great stuff.  Rough and plenty of jump for it's overall genre.
Comments - Aside from the shorts issue, today was great compared to the prior.  More and better sleep makes such a difference.  My breathing was great, even though I'm far from having the lungs back.  That's OK.  This is only my third recent run.  The bottom line is I'm encouraged and it felt good.  It's been an overall GREAT day for a monkey man like me.

T-313 Days

Another day and another run.  This one was done at work during lunch.  It was rough.

Time of Day - Just before noon
Weather - Cloudy.  It had stormed earlier, but no more rain; temp in the 60's
Route - Bogata loop
Distance - 1.5 (embarrassingly short)
Pace -Slow
Time - ~20 minutes, including side stitch
iPod - Still struck out.
Comments - Still really tired from the long weekend.  The best I can say about this one is that I did it for another day.  Gotta tell myself it will get better.  Starting out is the hard part, but part of me is feeling crazier by the day for agreeing to this.  Hopefully it's the lack of sleep talking.

Training Log - Day 2

Not a great day in Colorado but I wanted to get a weekend run under my belt.

Time of Day - Early afternoon (Cowboys kick-off)
Weather - cloudy and cool with slight sprinkle; mid-50's
Route - St. Vrain Greenway to 119th Street overpass
Distance - no idea
Pace - smow (slow to moderate)
Time - 51 minutes
iPod - Chris Tomlin
Comments - Quads very tight, knees still a little stiff, but feet felt much better in new shoes. A more difficult run mentally...not good focus.

With weight of 158 lbs and 6'0' height my Body Mass Index (BMI) is 21.5. This falls into the healthy range of 18.5 - 24.9. Of all places, I calculatd this on the AARP BMI Calculator :)

Gear

My old Mizuno's are now officially "yard shoes." I purchased a new pair today at Boulder Running Company where I learned I only have "normal" arches and slight pronation - more on my right foot than my left. Brian, no "nice" arches for me! ): I tried on many styles to include Nike, Reebok, Asics, Saucony, and Mizuno. Being a Mizuno fan for so many years I kept the tradition alive with Mizuno Wave Alchemy 10. After narrowing it down to 2 pair I chose the pair which felt the best. Of course, the pair I chose are designed for those with serious pronation - go figure! I bought them anyways.

T-314 Days - BMI

Per their website, the body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women.   You simply enter your weight and height using standard measures and viola! 

BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.
Although BMI can be used for most men and women, it does have some limits:

• It may overestimate body fat in athletes and others who have a muscular build.
• It may underestimate body fat in older persons and others who have lost muscle.

The BMI score means the following:

	BMI
Underweight	Below 18.5
Normal	18.5–24.9
Overweight	25.0–29.9
Obesity	30.0 and Above

I caluclated mine on the iPhone app and came out with a healthy 22.1.  I'm reasonably lean, so this may be overstated (?) slightly, but it's a benchmark for me to compare to.  The measure is below.

Learn more here http://www.nhlbisupport.com/bmi/

T-314 Days - Day After the First Run

It was another near restless night, as I'm still tending to my dog Maddie's eye issue.  She may have to get it removed tomorrow, but bottom line is little sleep, even less rest.  She's a great dog and deserves some pampering now.

I woke up with a slight soreness in my right calf and a little more in my hip flexors, primarily my right side again.  Not bad considering I'm not 14 anymore, although I may act it at times, or so I've been told.

I made the decision to run on an empty stomach to avoid waiting until later in the day to run and that was a good move.  My legs felt good once moving, but slightly heavy.  Upper body wasn't as tight as before.  Trip report below.

Time of Day - Morning
Weather - Cool, upper 60's
Route - Around Stonebridge Ranch
Distance - Not much (less than yesterday)
Time - 30 minutes including stretching and such
Pace - Slow
iPod - Nada (new shorts have no pockets; this has to change!)

Comments - Done!  This was a bit harder than yesterday, but likely because I'm more sleep deprived.  Sleep is a wonderful thing.  I wanted to quit along the way, but I hung in and powered through.  This is part of the mental training!

Time for a shower.  I stink.

T-315 Days - First Run

The first run is in the books.  It wasn't great, but not horrible either.  The shoes felt better than any I've ever had and my legs felt good.  Upper body was a little tight, particularly shoulders and lower back, but that's to be expected.  It's my wind that I'll need to get in gear.  My form is still solid and efficient, so I've got that going for me.

I started with some stretching.  The old routine was there but the limberness definitely needs some work.  All in due time.  The run felt good.  I'm tired from staying up virtually all night with an injured dog, administering eye drops every two hours, and I had only french fries for dinner.  Breakfast (an onion bagel with cream cheese and Swiss) was a little heavy in the belly, having eaten only about a half hour before the run.  All things considered, I'm pleased.

To copy Willie's format, here are the specs:
Time of Day - Mid-morning
Weather - Warm, low-80's, with a light breeze
Route - Around Stonebridge Ranch
Distance - Not much (3 miles, probably less)
Time - 40 minutes including stretching and such
Pace - Slow
iPod - Nada
Comments - You've got 'em above, but I know it'll only get better from here.  No land speed records were set, but that wasn't exactly the goal.

I don't have the Nike+ Sportsband all set-up yet, but I will soon.  Then the details will be more precise.

Coming up: Body Mass Index (BMI) reading.  This will be interesting to track as training progresses.  Willie - there are some simple online or iPhone apps for this. 

GEAR!!!!

So I may be behind a day on training to my teammate already, but that's fine!  Glad you're already at it.

On the fun front I went to the local McKinney Run On! store and got some great gear, shoes, training computer, the entire kit.  I'm ready to go!  I received an outstanding sizing analysis, learned that I have "nice"  arches, no pronation of my feet, and my left foot is slightly larger than my 11.5 sized right.  After expressing my need for comfort and distance, I was given some custom choices.  The winner is:

Asics Gel Nimbus 12's.  They feel great and I'm psyched to have 'em. 


Other gear includes the Nike+ Sportband. 

The Nike+ SportBand records your distance, pace, time and calories burned while you run, and saves a week’s worth of workouts for review. When done, connect the removable Nike+ SportBand Link to your computer to go to nikeplus.com, where you can track your runs, set goals, challenge others, and much more. By the way, it’s also a watch.  Pretty sweet. Toys = motivation! Learn more here: http://nikerunning.nike.com/nikeos/p/nikeplus/en_EMEA/sportband

Can't wait to try it all out!

Training Log - Day 1

How do I train for this beast? At this early stage I have no idea except to take the sage advice from a previous blog - "Run Forrest Run!" With that being said, I charged my iPod and picked up some gear...off my closet floor. I strapped on my 3 year old Mizuno Wave Rider 11's and hit the road.

Time of Day - Afternoon
Weather - cloudy and cool with steady breeze out of the west
Route - St. Vrain Greenway to 119th street overpass
Distance - no idea
Time - 1 hour
Pace - slow
iPod - Springsteen's Greatest Hits
Comments - Legs felt pretty good, knees not so much, feet hurt. I think my Mizuno's have too many miles - used to train for and run the 2008 Surf City Marathon. Sightings - a very large pumpkin and many prairie dogs - a sidearm would have made for an entertaining run.

Run Willie Run!

T-316 Days

Picking up some gear tonight. Pictures at 11.

T-317 Days

This just in from my brother-in-law:

"Today's motivational quote - Run Forrest run!"

Thanks bro!  I had to laugh!

Text to one of my oldest friends and college roommate, Brian Moon:
"You and me...TransRockies run next August. 6 days, 115 miles, through the Rockies. Adventure of a lifetime! What do you say?"

Reply about 5 minutes later:
"In a year? Hell yeah. I'll need the time. Let's do it!"

I challenged the right guy. It's official - we are running as an 80+ team in the 2011 GoreTex TransRockies run! We are IN...hopefully not INsane. I have always wanted to participate in an Ultramarathon run and had my eye of this one for quite some time. Yes, I'm stoked! Yes, my excitement is sprinkled with a little fear - the fear of the challenge ahead and whether I have what it takes! But, I'm determined, as I know Brian is, and will "get er done."

As I approach this adventure, I have two goals. (1) To enjoy the journey -starting with the training all the way through the 6 day run (2) Finish

Looking forward to it all!

T-318 Days

The GORE-TEX® TransRockies Run in our classification is a team event.  So it's time for a name. 

I'm thinking Team 10-56.  That's police code for suicide, which this event may ultimately be.  We can thank Dr. Dre & Snoop Dogg for inspiration on this one with their classic "One Eight Seven" (homicide).  Possibly Team Death Row.

T-319 Days

Day 1 has come and gone.  Having slept on it a bit, the magnitude of the undertaking is beginning to settle in.  One of the biggest challenges (ignoring the distance) will be the altitude.  I'm not sure how to train for that in north Texas.  Still, I'm excited!

My teammate, Willie Skinner, and I are runners from way back.  We've competed at a fairly high level since our junior high school days in central Texas.  We ran competitively in college.  We've done some events post college (an ex-marine, he has completed the odd marathon or two and I've done some triathlons and cycling), but nothing like this.

Our first step is prepare to prepare.  To do so, we'll look for a suitable training program and training gear.  I know I've got to get some new running shoes.  Having trained and raced in Brooks and Nike's in the past, I'll probably go that direction.  I'm thinking I'll need at least 2 pair of shoes for the actual event, but I don't have to deal with that yet. 

So goal 1 is to get some gear and have my first training run in this weekend.  I want to log my runs, distance and time, and even take some weights and measures of my body.  Maybe some notes on diet too.  It'll be interesting to see the effects this will have on us.

If anyone has any training regimens for ultra-distance running events, let me know.  All tips welcome!

T-320 Days

Today I received an unexpected text from one of my oldest and best friends.  It was a challenge really.  "Let's compete in the TransRockies Run!" he says.  I immediately repy "I'm in!".  Then I learn the facts...

Per the website:

2011 GORE-TEX® TransRockies Run
A New Epic in the Rockies

This year from August 21-26, 200 teams of two and 50 RUN3 solo runners will take on the Colorado Rockies for a running experience like no other. During the six days of the GORE-TEX® TransRockies Run, runners from all over the world will run, eat and live together as they cover 115 miles of spectacular scenery, fully supported by a dedicated and professional Event Team who will look after all aspects of their food, accommodations and on-course support.

Based upon the wildly successful GORE-TEX® TransAlpine-Run in Europe and the TransRockies mountain bike race, the GORE-TEX® TransRockies Run is run on a multi-day point-to-point format which allows athletes to access and traverse wild and fantastic scenery, while building camaraderie, overcoming adversity and sharing a singular adventure.

The GORE-TEX® TransRockies Run course runs from Buena Vista to Beaver Creek, through the heart of the White River and San Isabel National Forests. The course includes a mix of singletrack and forest road with nearly 25,000 feet of elevation gain, reaching altitudes of over 12,500 ft.

Racers are fed and housed in a tent city, and treated to hot showers and other amenities every night, and are supported throughout each stage with feed and aid stations along with a fully-equipped and mobile medical team. Each day’s run is filmed by a professional TV crew who produce footage which is shown during the daily awards ceremony recognizing the stage and overall leaders.

Each morning, the racers will leave the race village en masse and tackle the day’s course before arriving at the finish where the Event Team has moved in and rebuilt the village from the night before. With gear bags, tents, showers and food waiting, the racers can spend the rest of the afternoon and evening trading stories, healing wounds and recovering in preparation for the next day’s run.
http://transrockies.com/transrockiesrun/transrockies/race_main.htm

It sounds like an adventure to me, but do I ever have a lot of work to do to get remotely ready for this.

This blog will be a brutal and personal account of the tranformation we hope to undergo to prepare ourselves for this insane challenge.  Follow us and you can share in the trials of perparation, and hopefully the exhileration of completion of a feat I can barely gauge the scope of.  Let the adventure begin....