Happy Halloween 2011

Today: 50X, W17

SRBike: 42/10.33 miles

Run     : 63/5+ miles

Final day of October=final run of the month...Total for October 2011: 183 miles.

 60 consecutive days running. A fine month of consistent running every day all the way.

Energy levels good, attitude above average, general morale: strong.  Confident, postive and marking progress...
YEAR TO DATE MILES RUN:  1065

SUNDAY...
Long Run Day:  120 minutes, 10 + miles. Better than average long run, cool outside, slept well, good energy a nice run.  Followed up with a 20 minute swim. Great start to a Great Day.

Saturday October 29, 2011
75X
Run 60/5+miles
SRBike 52/12.5 miles
Swim 13/520 yards
Good workout this morning, run, bike and swim all good energy, no pains or problems.  A strong week in total minutes: 762.  Another 40 mile week running wise.  168 miles for October so far with 2 days left to run.  The consecutive RUN DAY streak through today is: 58.  Slow and steady. Staying the course and enjoying it all.



 

 Friday October 28, 2011
70X, W15
SRBike 40/10 miles
Run 65/5+ miles

Five Mile Runs
The 5 mile run is a wonderful thing.  Beginner runner's celebrate it as a great accomplishment until it becomes routine.  The vetran runner knows the 5 mile run as an old friend.  It's a stepping stone to the 7 miler and on up into double digit long runs.  A 5 mile run is short enough to fit into the morning before work, in the afternoon at lunch, or in the evening after work. You get a big calorie burn and yet the distance is not overwhelming to most.  5 is good, 5 is great, it's a standard run for me, sometimes you love it, sometimes not.  Usually it's everything inbetween.  All hail the 5 mile run.  Slow or slower, fast to fastest.  It's 5.  Simple and direct, it's out there to be had each day, all you must do to find it is get up, get out and run.  Seek the 5. Be the 5. 5 rules!    

Last November the young lady pictured above turned 21 years old.  We made a trip over to Hawaii, here we are pictured on Sunset Beach, Oahu.  This is Kristi, my daughter a student at SJSU, senior year, she will be 22 next week.  Happy Birthday KLK!!!

  Thursday October 27, 2011

SRBike 43/10.5 miles

Run 63/5+ miles

Wednesday October 26, 2011
X50, W12
SRBike 32/8 miles
Run  62/5+ miles
Just do what you can, the best you can.  Take some pride in yourself and what you have accomplished, enjoy the ride, the journey, the effort.  Put all your problems in perspective and balance the stress in your life.  Think positive, act positive and positive results will come your way.  

Tuesday October 25, 2011

Run  60/5+ miles

SRBike 60/15+ miles

Stats

Through 10/24/11

October Running Miles :  143

Consecutive Days Running:53

YTD: 1025

Pre's Cemetary Monument 

Monday October 24, 2011
X75
SRBike 30/7.77 miles
Run 62/5+ miles
Another day dawns, another run completed. Frequency. Duration. Intensity. aka FDI
FDI: score; Frequency: Very good, run every day. Duration: Good, an hour a day and a long run on Sunday's. Intensity: improvement desired, the weak ankle is problematic in terms of working in fast runs, or racing, or intervals....in time I hope to address this. For now I am building the base at 40 miles a week, dropping somw weight, watching the ankle and slowly looking to build on the long run Sunday's.  Cycling remains pretty consistent as well on the stationary mostly...its all good.   



Saturday & Sunday

Saturday October 22, 2011
Oh yeah up early to knock it out and get on the road to Sac for this mornings meetings...
70X
SRBike 30/7.5 miles
Run  72/6+miles
That makes 40 miles for the week, 4th consecutive week at 40 or more, getting consistency back on a consistent basis... 

Sunday October 23, 2011
70X
LONG RUN DAY
Got plenty of good sleep, slept it, powered up with coffee and hit the road running
standard ten miler in 120 minutes.  Good energy, doable pain and a good run...
Run 120/10+ miles 

Friday October 21, 2011
X70
Run 72/6+ miles
SRBike 40/10.5 miles
Wake up, Coffee, stretch and out the door. Zero dark thirty on the road.  Ankle pain for
the first 15 minutes, subsiding pain into a routine easy jog, run on the road and sidewalks.  Weather in the high 50's.  Normal and basic run.  A relief to get the ankle pain over and done at 15 minute point.  Jumped on the stationary bike after the run and put in a few miles, mostly easy a couple minutes of work, nothing special.  Good enough for a Friday.  Got to work tomorrow...Saturday.  Traveling north to Sacramento will have to get up extra early to get exercise in before having to leave at 0530.  Yeah it's gonna be an early one.  Will be resting up easy later this evening, enjoying it all.  Life is good, don't forget it! 
PM Workout
SRBike 20/5+ miles 
TRun 11/1 mile...before the ankle began to hurt a bunch...oh well

Thursday October 20, 2011
60X
SRBike 20/5+ miles
Run 62/5+ miles
Following yesterday's great morning run....this morning was mixed.  Ankle pain dominated the first half of the run.  Pain subsided as the second half of the run was almost like running, slow yes but running none the less. Okay call it jogging. Fine thats what I do, I jog 95+ % of the time...Today's run with ipod, song of the day,
"Bridge Over Troubled Water" the Elvis version. Powerful stuff.

October 14-19, 2011

Santa in training

October 14

52X, 15B, 15W

SRBike 60/15 miles

Run 60/5+ miles.

Ran the trail with very little energy, stuck it out to get it done and put it in the log book ...wore the NB trail shoes, felt heavy for the first few minutes compared to the NB Road Minimus shoes that I have now gotten used to.

October 15

70X, B15

SRBike 37/9.25 miles

Run 63/5+ miles

Swim 10/400 yards

Damn good exercise day, hit the Bike, Run and Swim. Nice work.

October 16-Sunday

LONG RUN DAY

Run 120/10+ miles.

Coffeed up, electrolyed, 1/2 Cliff bar'd,5 hour energied, vitamined up, you'd think I'd have a great run...struggled just to hang in and hang on, which I did, PowerBar gel at 80 minutes...nothing semed to help much, just one of those days.

October 17

75X

SRBike 30/7.5 miles

Run 60/5+ miles

Yet another low energy day, did not want to run, managed to get through it...I am sensing a crash coming...am I overdoing it? Rest day needed?

October 18

SRBike 43/10.5 miles

Run 25/2= miles

All I could manage was a two miler, it felt like a lot more.  Mental and Physical weakness...CRASH time to rest and get some recovery.

October 19

50X

Run  65/5+ miles

SRBike 50/13 miles

GREAT RUN this morning!  Felt good right off, maybe yesterday's crash/2 miler gave me some recovery. Ran without thinking too much about foot strike, speed was above average and ENERGY was way up!  A run worth waiting for. Log it in.   

      



ENDURE

Thursday October 13, 2011

RUN: 76 minutes/6+miles

Stationary Bike: 32 minutes/8 miles

108 total minutes/1000 calories burned

This morning's run, started out as usual.  By 15 minutes I was simply tired, mentally for certian and physically it seemed.  I pushed on and at some point maybe 40 minutes in I decided to slow down and so I did, less pain and this made the run all the more doable.

For some reason I continued past any thoughts to do 5 miles and ended up at 6 plus.

Slow going kept me going. I thought of the word ENDURE.  Just ENDURE it. So I did. Then I pushed on to put in a 32 minute stationary bike ride.  ENDURING.

Wednesday October 12, 2011

X60, B12, W12

SRBike 23/6 miles

Run 66/5+ miles

SRBike 23/6 miles

12 on the bike

5 plus on the run

1020 caloric burn

I am tired out...

Eddie Merckx and Lance Armstrong

Tuesday October 11, 2011

SRBike 40/10 miles

Run 60/5+ miles

Another 100 minute workout

          Left to Right: Kenny Moore, Frank Shorter, Steve Prefontaine

Monday October 10
X75, B10
SRBike 33/8.5 miles

Run 72/6+ miles, on the road, 5am dark, slow & easy. Added some time to make it 6+ miles, just because...

Sunday October 9, 2011

50X, 9B, W12

Run 135/11+ miles

Swim 15/600 yards

Planned to run ten and ened up with

11 plus, just went at it easy and knocked it out.

1/2 powerbar at mile 7 or so

water as well.

A good day of exercise...

Super weather here, the final days of Fall...

Saturday October 8, 2011

X75, B8

SRBike 30/7.77 miles

Run 60/5+ miles

Swim 15/600 yards 

An excellent exercise week, 40 miles on the run.  748 total minutes in Swim/Bike/Run, good on nutrition, mental and otherwise...good stuff, ENJOY IT ALL !

More than anything I can think of, developing a Postive Attitude is a game/life changing opportunity. Once you begin to build positive thinking into habitual positive action, your life becomes more enjoyable and rewarding.  Go there, get some attitude, make it positive and reap the rewards...

Friday Oct 7

AM Workout

X75, W10, B7

SRBike 20/5 miles

Run 63/6+ miles 

PM Workout:

Swim 25/1000 yards

Smile

Why not?

Capitol Records has packaged the Beach Boy's, "Smile" recordings up into a boxed set of sorts...Bryan and his "new band" released their version of Smile a couple/few years ago...For Beach Boy lunatic fans like myself I am sure I will purchase the new/old recordings as much as for my collection as for the sounds...

   Today is: Thursday October 6, 2011

Burpees 6

SRBike 45/11.5 miles=345calories

Run 60/5+miles=         600 calories

                             Total 105 minutes=    945 calories

                           pedaled more than I planned, felt good to do it easy spin

not much energy on this run, almost weak, changed route up, mentally toughed it out

am proud of the run effort, not because it was a great run, butr because it wasn't. The act of gutting it out, going when you don't want to or feel like it that's the stuff to flash some pride over.  And so it goes...     

The chance of rain...

Rain

There was rain last night and this morning.  As a runner you think about whether you will run in the rain or will you wear a rain jack, or maybe it's a good time to take a day off.  I have been somewhat amazed by how often the rain breaks for your run and these thoughts make no difference.  It seems most of the time you just need to plan to run as always and the rain will take care of itself, usually stopping about run time.  Perhaps this is a Murphy's law of Runners and Rain...

   Wednesday October 5, 2011

X50, B5

SRBike 40/10.4 miles

Run 62/5+ miles

The Burpee Challenge Is ON

1 Burpee added each day

in October thats one on the first

two on the second

three on the third etc

I started yesterday

had to to 10 to catch up

Today is the 5th did 5

you get it?

Tomorrow is ?

6

Correct.

Heroes and Villains

Just the other day on my morning run I caught, "Heroes and Villains" on my Ipod.  Though it's not my favorite Beach Boy tune, probably not in my top 25, it sounded good at the time.  It caught me in the right mood and in sync with me in my head on the run...
Later I just thought about the title to the song and how I am applying it to what I perceive to be going on in our country...
In political terms my Heroes are few and far between.  The Villains are seemingly abundant. 
I blame unreasonable and lying members of the republican party for extreme failure to meet their opposition in a reasonable compromise.  Self seeking representatives who care only about their re election and helping their greedy corporate pals win favorable inside legislative deals or other underhanded means to exploit the masses. Oh yeah, there are many Villains...
Hero status is tough to attain in my book.  The lesser of two evils, often being the Democratic party does not a hero make...
I can applaud many a democrat who stands up and speaks out, but too many times they only do so in the media and La Causa is lost...
Hero status awaits....
I'll let you know when I find one...

                Tuesday October 4, 2011

X70, B10

SRBike 32/8.33 miles

Run 60/5+ miles

Months of 2011 Thus Far...

RUNNING MILES 2011

Jan 133  GOOD

Feb  111 OK

Mar  73 poor

Apr  100 fair

May  95 ok

Jun  52 very weak

Jul  79 better but poor

Aug 87 better yet but not ok

Sep  152 VERY GOOD

What I see from these numbers is a substandard year compared to many others.  I see that I have not quit, I see that I have struggled but never quit.  I started the year pretty well and then slacked in March, struggled to come back in April and May and just sunk in June.  June being the low point, July was a bit better as was August better yet and finally September ....a solid consistent month.  A break through month. 

Numbers

Ramped up the mileage in September and have adopted the midfoot stride for the most part.  Running in NB Minimus road shoes.  The ankle pain has nearly subsided.  Have stopped using the naproxen as of about 4 or 5 days ago and all seems well.  Back to Long Run Sunday's, currently about 10 miles. Dropping a bit of weight and generally getting more fit.  LOTS of progress in the month of September.

In September 2011:
Ran 152 miles
Ran on 29 out of 30 days
Ran 29 consecutive days
Consistency UP
Cycling UP
Running UP
Attitude UP
Confidence UP
A Good month
Potentially a TURNING POINT..
For October:
Maintain consistency
Avoid burnout
Drop some lbs
Aim for 40 miles a week running.
Run LONG on Sundays
Keep it going
one day at a time... 

Sat, Sun, Mon

Saturday October 1, 2011

75x

SRBike 30/7.5 miles

Run 62/5+ miles

Sunday

50x

Run 122/10+ miles

Swim 13/520 yards

Long run this morning

took it slow as usual

and hung in for the long haul

Monday

10W

SRBike 40/10 miles

Run 63/5+ miles

low energy last

couple of miles

slogged it out..