Friday, September 30, 2011

Thur & Fri

Thu Sep 29
X50
SRBike 35/9 miles
Run 60/5+ miles

Fri Sep 30
Run 60/5+miles
woke up, not much sleeep
oh my, coffee and somehow
I hit the road running
got it done
more proud of this run
than most. Doing something
you know is good for you and 
that you want to get done
when you don't feel like doing
it is going beyond, its a push
and this is when the athlete
within can shine. 

The Athlete Within


I believe there is within the human mind and body an athlete.  I believe we have the mental and physical characteristics which make us natural athletes. By design and through evolution we have become dynamic athletes.

The degree to which individuals discover the athlete within or develop themselves as such remains totally within one's given set of circumstances, choices, environments and perhaps fate.
  
Culture eats strategy for breakfast. The culture with which we live plays a major role in determining whether the athlete within stays mostly within or steps up and out.

We play games, board games, math games, games on the playground.  Mind games.  Competition and  team sports, individual athletic events, we practice, train, work, play and recreate. Or not.  But the capability is there in our mind and within our body to be 
active to partake in exercise and fitness and this is the athlete within of which I speak.

Not necessarily a professional athlete, or even one who plays team sports, for the athlete within us can become a hiker, a cyclist, a jogger, a weightlifter and that is in my defintion an athlete.  Using your body and mind in exercise of body and mind, individually and if you so choose collectivley with others, on a team, or simply all by yourself.

Whether we are competitive or not, or how we choose to compete with ourselves or with others is a part of the athlete but not the defining part.  Just doing something for the sake of doing it, it makes you feel good to walk around the block, that's the athlete within you acting on your behalf.

Get in touch with the athlete inside of you.  The possibilities are endless, what you can do, what you can become.  The weekend warrior, the Thursday night bowler, the quiet walker, the softball player, whatever you wish to become, know that there is an athlete within.  It awaits.        

Wednesday, September 28, 2011

Seasons Change

Seabee History Follows That Of Our Nation
Organized in 1942 the Seabees were needed to build and fight during WWII.  Over the last nearly 70 years the Seabees have changed to fit the need of our country. In defense at home and overseas the Seabees are continually evolving and modernizing in order to meet the mission at hand.  As critical today as back in the day, Navy Seabees are at work around the world in the effort to achieve peace.  Can Do.
Wednesday September 28, 2011
SRBike 30/7.5 miles
Run 63/5+ miles
On the run, this morning at zero dark thirty
I took a really nice stumble and fall
This was a classic fall
tripping on the sidewalk curb and landing fully
forward on my hands to break the fall and rolling
sideways on my back
Adrenaline flowing, checked myself to see
if I was okay, up and running in a matter of seconds
Just another run, another day and a great 
way to get started fall and all.
Enjoy it all.     

Tuesday, September 27, 2011

Great Days and Destiny

Gordon Pirie
Hailing from Great Brittan, Gordon Pirie took a silver medal in the 1956 Olympic 5000.
A believer in quality and quantity in training.  Emphasized weight training and running method.  An early supporter of less is more in the way of running shoes.  Perhaps ahead of his time, in the strong belief that one ought to run by landing on the forefoot and rather than the heel.  Today this makes him appear a prophet indeed well ahead of this time.  He was however a man of his own time and making.  Gordon Pirie claimed to be of no particular great ability.  He claimed to have become a world record holder and world class competitor by virtue of his great desire and training methods.  Clearly this man achieved much and left us all his best thoughts and training methods in his own words, which today are some words well worth our study.  Check out the available Gordon Pirie online book, free to you, google "gordon pirie" you'll find him an interesting read. 

Great days come and go, destiny is made by virtue of your own thoughts and actions.  
You can be what you desire and are willing to work for.  Go for it.
    Tuesday September 27, 2011
X77
SRBike 40/10.2+ miles
Run 60/5+ miles
Speedplay 5x 

Monday, September 26, 2011

The Man Does Not Quit

Lance Armstrong at USA Xterra
No he does not quit.  Despite all the attacks, the allegations and the hype, Lance Armstrong the Triathlete reborn, takes 5th place at the USA Xterra championship.
Lance you are THE MAN.

Going Good

Feeling well, confident and seemingly in control of healthy habits; exercise and nutrition.  One day at a time. Of note; Improved sleep, less ankle pain, increased energy level, improved overall mood and attitude. 
  
Monday September 26, 2011
Up early
WT 10
SRBike 33/8.33 miles.
Road Run 75/6+ miles
Slow and easy pace.

Sunday, September 25, 2011

September 18-25, 2011


Sunday Sep 18
75x
Run  87/7+ miles
SRBike 24/6+ miles

Mon 19
50x
Run 75/6+ miles
SRBike 38/8.35 miles

Tue 20
@Lake Tahoe
75x
Run 60/5 miles
Walk 10
SRBike 45/12 miles
Walk 10 + 10

Wed 21
@Lake Tahoe
Run 62/5+ miles
Mountain Bike Ride 102/21+ miles
Fallen Leaf Lake ride with Jay B. and Matt G.
Lunch at the Beacon
The Cobb Salad Wave Off
and Shutdown Investigation
Epic ride
Good people good times
Epic

Thu 22
@Lake Tahoe
50x
Run 66/5+ miles
SRBike 34/8+ miles
Walk 80/wGP&CK
 Walk 10

Fri 23
@Lake Tahoe
60x
Run 63/5+ miles
SBike 43/11+ miles

Sat 24
62x
SRBike 20/5+ miles
Run 57/5 miles
Swim 13/520 yards

Sunday Sep 25
70X
Run 120/10+miles

Long run, good energy ankle ok

On the week:  Steady and consistent running
contained the ankle pain
cut out 200 mg naproxin
now at one per day/200 mg
icing the ankle after run
24 consecutive running days....
taking off a couple lbs
feeeeelllinnggg pretttty gooood
 

Saturday, September 17, 2011

Saturday Road Run +


Sat Sep 17
X75
Run 58:20/5 miles road run old route early morning...
Ankle nearly painless, running, "right"
Iced ankles for 5 min after run.
Naproxin in system
Staying the new course
running right
ice
inflammation control
SRBike: 42/10+ miles

Friday, September 16, 2011

More of the same


Friday Sep 16
X60
SRBike 23/6 miles
Run 60/5+miles
Running on the road this morning
3rd consecutive 60 minute run
using the midfoot landing
It is coming easier to do
less pain on the ankle
ice and naproxin
use continues

PM
Mini Reverse Triathlon
SRBike  13/3.4 miles
TRun  13/1.4 miles
Swim 10/400yards

Thursday, September 15, 2011

Running on


Steady forward progress
Day 2 in minimalist NB shoes
Thu Sep 15
Run 60/5 + miles
Woke up to slightly sore calf muscles.
This is due to the 60 minute run yesterday
done entirely at new stride, landing my foot'
at the forefoot or midsole rather than the heel
as I have done for What? 40 plus years?
So that was a okay.
Today's run more of the same
less ankle pain, easier to adapt to
the stride without having to THINK about
it so much, an enjoyable 5 plus miler
just a bit faster than yesterday...
ice the ankles again after the run for 5 minutes
and remain on naproxin 200mg X 2 per day.
Thinkin this alteration is the right thing
the more I read and watch and hear from 
runners and experts I am liking the change
Calf muscle soreness in minimal thus far
keep on keepin on is what I plan to do
Seems like this method is more like what
running is supposed to be
Something I can't yet explain
stay tuned sports fans...
Be great!       

Wednesday, September 14, 2011

New Shoes


Wore these shoes for the first time this morning, working on the new stride.  Not a painless run but a less painful run. The ankle is cooperating it seems.  These New Balance "minimus" shoes do make it easier to run on the forefoot, easier than the heavier heel types I have used for YEARS... its an adjustment, so far so good.

 
Wed Sep 14
X75
Run 60/5 miles/road/ new shoes/new stride 

Tuesday, September 13, 2011

Running Right


Tuesday September 13, 2011
SRBike 20/5+ miles
Walk 10
Run 60/5+miles
This morning I warmed up easy on the stationary bike and set out walking for ten minutes.  I jogged easy and slow trying to keep my foot strike on the forefoot and keeping the foot under the hip.  I managed to run the entire 60 minutes this way with no great strain.  This is after about 10 ten days of including a few minutes of this method in each run.  Less pain today in my ankle by far.  I am icing the ankle after the run and am on napronex, 200 mg/twice per day.  Progress? Perhaps. Pretty good energy on the run and I seem to be getting the new stride to muscle memory.  This takes a great strain off the mind, just letting go, falling forward, less thought more natural stride.  Will keep on keepin on....Be great!

Monday, September 12, 2011

Born To Run



Great book.  I have read a good many books about running, runners, runs.... This has a lot to offer.  Consider the ultra runner, the 50 to 100+ mile type.  Consider the hunter gatherer, how we evolved into a running machine.  Yes we are running machines, read the book, you'll understand.  

There is some credible evidence that we may be running in running shoes that hinder rather than help.  Less is more, giving the foot the ability to adapt and get stronger....As one with a very sore ankle and years of running on it, I am in the process of trying to land less on the heel and more on the forefoot as I run. 

It's a process and it's in the early stages, very interesing book in every respect....
Now go run.  

September 1-12, 2011

Back from holiday.  Great trip and visit up north. Oregon and coast drive.  All good. Now reporting in ...

Thursday September 1, 2011
0

Friday 2
Run 60/5+ miles

Sat  3
@The Cabin
77X
Run 61/5+ miles
SBike 32/7 miles

Sun 4
77X
Run 75/6+miles trail
SBike  25/5.3+ miles
Walk 10

Mon 5
55X
SBike  42/9 miles
Walk 15
Run 60/5 miles trail
Walk 15

Tue 6
77X
SBike  30/6 miles
Run  60/5 miles trail

Wed 7
@ Tigard
Run  67/5+ miles
Walk 12 & 9
@ Cannon Beach
Walk 45

Thu 8
50X
Run 50/4+ miles beachrun
Walk 10
Walk 65 Seaside

Fri 9
70X
Walk 10
Run  60/5+ miles, beach/road

Sat 10
@ Gold Beach
Walk 10
Road Run 32/2+ miles

Sunday  911 Ten Year
Walk 20
Run  25/2+miles
SRBike 78/20+ miles
SRBike 20/5= miles
Run  25/2+ miles

Monday 12
60X
Road Run 72/6 miles
   PM SRBike 30/7.5 miles