Mike's Life and Training Blog

MY 9 + 9 PLAN

2012-02-01T08:07:00.000-08:00

My plan the Wednesday 9+9 Plan, has nothing whatever to do with taxes, Herman Cain or any other idiotic pretender, or politician. We are talking fitness here and it goes like this:

PT Today

W60, X40

SRBike 36/9.15 miles

TRun 90/9.20 miles

GET IT?

9 miles on the bike

9 miles on the treadmill

Try that once a week and you'll gain

PERSONAL Health and Fitness!

Born to, Live to, Got to...RUN.

2012-01-31T08:00:00.000-08:00

PT Today

X75

SRBike 32/8.35 miles

TRun 62/6 miles

SRBike 32/8.67 miles

ISLAND TIME & BACK

2012-01-30T09:37:00.000-08:00

Survived the island of Oahu, state of Hawaii, city of Honolulu and beaches of Waikiki.
yeah I know, tough duty. Catching up on the workouts, beginning with Wednesday January 25 through today, the 30th.

77x, 42W

TRun 90/9.4 miles/medium long & medium strong.

SRBike 45/12 miles

Travel day to Hawaii

PT/Hawaii

75X

SRBike 20/5 miles

TRUN 60/6.1 miles

SRBike 42/12 miles

Hot and humid no fan

or air in the fit center.

PT/Hawaii

50X, 40W

TRUN 20/20/20/ 6.21 miles

SRBike 20/20/20 16.75 miles

Alternating the treadmill and cycle.

Walk 15

Walk 42

PT/Hawaii

77X

TRun 55/5.55 miles

SRBike 77/20.5 miles

Walk 60 barefoot: beach/path

Walk 15

53 miles for the week

905 total minutes.

Travel day back to the mainland.

LONG RUN

TRun 158/15 miles: pace 10:32/HR 108

Swim 12/480 yards

75X, W30

SRBike 35/9.15 miles

TRun 62/6.33 miles

SRBike 32/8.5 miles

VALIANT

2012-01-24T08:10:00.000-08:00

VALIANT: Of valor, courageous and bold.

The journey to become valiant includes many battles; won and lost.

Staying the higher road, enduring the pain and sacrafice,

focus and determination will get you there.

Become Valiant.

PT Today

75X

TRun 63/6.6 miles

SRBike 65/17 miles

4 MORE DAYS

2012-01-23T08:18:00.000-08:00

Roadrunner: Version Detroit

This roadrunner, (me actually) has been keeping mostly of the roads, streets and trails lately. I have grown comfortable with the good old treadmill. Avoiding the cold and weather and getting in some kickass workouts.

Friday January 20-Monday January 23, 2012

60X, 30W

SRBike 60/15.75 miles

TRun 62/6.7 miles

75X

SRBike 67/17.25 miles

TRun 60/6+miles

(50 miles for the week)

(908 minutes bike and run)

LONG RUN DAY

TRun 160/15 miles

That's 2 hours and 40 minutes.

15 miles

(new PR for treadmill run distance)

average pace 10:40

average HR 115

75X, 40W

TRun 62/6.33 miles

SRBike 46/12 miles

TREADMILL DRILL:

DESCENDING PACE

3 minutes at 7.0 mph

3 minutes at 6.9 mph

3 minutes at 6.8 mph

3 minutes at 6.7 mph

3 minutes at 6.6 mph

3 minutes at 6.5 mph

3 minutes at 6.4 mph

3 minutes at 6.3 mph

3 minutes at 6.2 mph

3 minutes at 6.1 mph

5 minutes at 6.0 mph

5 minutes at 5.9 mph

5 minutes at 5.8 mph

5 minutes at 5.7 mph

5 minutes at 5.6 mph

5 minutes at 5.5 mph

2 minutes at 5.0 mph/cooldown.

total 62 minutes: 6.33 miles

Super workout I will do it again someday...

Catching Up...

2012-01-19T07:43:00.000-08:00

Beep Beep

Saturday Jan 14-Thursday Jan 19

75X

SRBike 73/18.4 miles

TRun 52/5.25 miles

Walk/Hike towards Mission Peak: 94minutes

Long Run: 155 minutes: 13.72 miles

Road 100+55 Treadmill

110 & 123 HR averages

SRBike 25/6.73 miles

180 minutes or 3 hours total

80X, 40W

SRBike 60/15.6 miles

Run 63/6.2 miles

18road+45treadmill

85X

SRBike 67/17 miles

TRun 63/6+miles

W15

SRBike 45/11.5 miles

TRun 66/7+miles

X50

TRun 60/6.4 miles

SRBike 55/14.1 miles

Today 140 consecutive days running

Just Give Me Two Hours

2012-01-13T07:36:00.000-08:00

Today's PT

70X, 35W

SRBike 63/15.33 miles

TRun 60/6.33 miles

JUST DOING IT

2012-01-12T07:18:00.000-08:00

When you feel like this, do you rest and recover or

do you push on and just do it anyway?

TODAY'S PT

SRBike 45/11 miles

Road Run 62/5+miles 

NINE & TEN

2012-01-11T07:51:00.000-08:00

WE HUMANS ARE BORN TO RUN

PT TODAY

80X, 40W

SRBike 35: 9 miles

Run 97: 10 miles

12 minutes warm up jog on the road

85 minutes on the treadmill at

approx. average HR of 120.

Thats a medium long/medium strong run.

9:42 average mile pace.

First mile about 12

Miles 2 and 3 subnine pace.

4, 5, 6, 7, 8, 9 at sub 10

Mile 10 easy at 10+

HOW MUCH RECOVERY?

2012-01-10T07:42:00.000-08:00

Speaking of Recovery, capital R.

Take a look at the Recovery Matrix above. Where are you on the Recovery Road? Ha!

The first question is what are you doing as it relates to consistent exercise? Once again Frequency, Duration and Intensity are the key factors. Are you doing anything at all?

If your not training then never mind. Go get after something you enjoy in the way of exercise and then perhaps we'll talk. Get serious. Otherwise go back to your couch.

Recovery from doing nothing would be doing something, GO FOR IT.

The Treadmill

Like a magnet lately, as it's gotten progressively colder outside at ZERO DARK THIRTY, I have been moving towards more Treadmill Time. Advantage: The ability to run harder under controlled conditions, no having to slow for cars, no tripping on the curb or having to alter your pace for any variety of ever changing conditions. Disadvantage: Less time on the road, makes time on the road harder, hmmm perhaps not a disadvantage... There is something about having to buck up and brace the cold wind and get out there in the real world element, versus the comfort of the gym room where the treadmill is located. Living on Treadmill Time.

Today's PT

SIXTY

60 X

TRun: 60 6.33 miles

SRBike: 60 15.7 miles

RECOVERY

2012-01-09T07:41:00.000-08:00

Monday PT

Recovery means...Slow.

Easy jog, no speed work.

Rest + Easy Exercise = Recovery.

yesterday was long run day

that makes today by default...

RECOVERY

X80, W35

SRBike 53/13.5 miles

Run 60/5.55 miles

(30 road run minutes + 30 treadmill minutes)

Saturday & Sunday

2012-01-08T08:37:00.000-08:00

Saturday

50X, 35W

SRBike 80/20.25 miles

Run 63/5+ miles

Sunday

SRBike 40/10 miles

TRun 130/12.25 miles

Average mile pace: 10:37

Average HR 117

2012-01-06T07:52:00.000-08:00

Today's PT

80X

SRBike 68/17 miles

Run 62/6 miles

(Road 12+50 Treadmill)

RECOVERY

2012-01-05T07:32:00.000-08:00

Today's PT

X80, W40

SRBike 66/16.1 miles

Run 60/5+ miles

Slow and Easy Day.

2012-01-04T08:14:00.000-08:00

January 2, 3, 4 2011

80X

SRBike 63/16 miles

Run 62/5+ miles

Hike 100 w Kim/Redwoods SM Park

60X, W30

SRBike 53/13.6 miles

TRun 62/6+miles

25X

SRBike 40/10.25 miles

TRun Medium Long & Strong

90 minutes: 9.5 miles

HR average; 137

Mile pace average 9:28 

2012-01-03T08:17:00.000-08:00

Sunday January 1, 2012

50X, 35W

The Long Run

162 minutes = 2:42

11:36 average mile pace

14 miles.

Heart rate average 110

Slow and Easy.

Last Day of The Year 2011

2011-12-31T13:08:00.000-08:00

80X

SRBike 68/17 miles

TRun 55/6 miles

Finished the year:

205 miles for December

Consecutive Days Run: 121

wt: 183

Got going in the September, Oct, Nov & Dec months

to finish the year positively and on track for 2012.

Friday December 30, 2011

2011-12-31T12:58:00.000-08:00

90X, W35

SRBike 63/15.33 miles

Run 62/5+miles

Walk PM 30 minutes

2011-12-29T16:26:00.000-08:00

TODAY's PT

80X

SRBike 88/22.5 miles

Run 62/5.65 miles

(Road 36+Treadmill 26)

Hike 103 Sam McDonald Park

Trail from the bottom at Highway 84

up to the Park Office and back.

(Up 53 minutes+50 minutes Down.)

2011-12-28T07:56:00.000-08:00

December 26-28

80X, 40W

SRBike 80/20.33 miles

Run 67/5.6 miles

85X, M

SRBike 68/17.4 miles

Run 60/5.2 miles

60X, W40

SRBike 43/11 miles

TRun 90/9.33 miles

Medium Long Run

HR 126-142

2011-12-25T08:45:00.000-08:00

Dec 24 Xmas Eve

50X, 35W

SRBike 72/18 miles

TRun 58/6 miles

Walk/Hike 83

Hikers Hut plus, w/Kim.

Dec 25 Xmas Day

Run 153/13.1 miles

The 2011 Christmas Half Marathon

By Mike

The Week of Dec 18-24

Another week of consistent excellence in PT.

898 total minutes/14.967 hours

115 consecutive days run through 12/25

50 miles for the week

184

2011-12-23T06:23:00.000-08:00

Thursday December 22, 2011

X80, W35

SRBike 72/18.33 miles

Run 60/5 miles

Friday December 23, 2011

X85

SRBike 67/16.7 miles

TRun 60/6 miles

MY MLR DAY

2011-12-21T07:19:00.000-08:00

Road Runner

PT this day...

Brick 9/9

SRBike 36/9.1miles

Treadmill Run 90/9.4 miles

HR on the run: 120 to 140+

MLR: Medium Long Run

THE SHOE

2011-12-20T07:23:00.000-08:00

The Shoe That Gets Me Through

PT Today

X50, W30

SRBike 40/10 miles

Run 72/6.45 miles

This morning's run was a split:

48 minutes for approx. 4 miles on the road

24 minutes for 2.45 miles on the treadmill.

The New Balance Minimus Road shoe, pictured above

has been my regular running shoe for about 3 months now.

I have made the switch from a stability and cushioning type

shoe with big heel and massive heel to toe drop to the

"minimus" shoe, landing more on my midfoot and less on the

heel. Having been a heel striker with ankle problems for years I mean

years, the switch took some convinicing and time. Having read:

BORN TO RUN, and researching various sources online I came to the

switch and I am glad I have. Me: no speedster, I am just a jogger/runner.

My main goal is to keep running for years to come, avoid disruption

and injury for as long as possible. Maintain and lengthen long runs over time, drop some more lbs and eventually pick up the training pace. No rush

one step at a time...ENJOY it all.

MONDAY MORNING FOG

2011-12-19T07:38:00.000-08:00

PT for Monday

X80

SRBike 54/13.5 miles

Run 60/5 miles

Mentally fogged this am

on the run...

persavered and pushed and pulled

mentally to put in the hour and

just got it done...

Now I am glad I did.

WEEKEND WORKOUTS

2011-12-18T09:13:00.000-08:00

Saturday December 17

50X

SRBike 77/18.8 miles

Run 60/5 Miles

Sunday December 18

50X, 50W

LONG RUN

157 minutes/2:37

13.54 miles

11:37 average mile pace

Heart Rate average: 114

Good run this morning, slept 8 hours.

Maintained easy and steady pace throughout.

HR at 110-112 for 75% of run

elevating to 118 for last 3 or 4 miles.

Went with the tired feeling at 10 miles

and plugged away staying the pace.

GPS Garmin and HR monitor helpful tools.

2011-12-16T07:20:00.000-08:00

A Kid at Heart

X80, W33

SRBike 40/10 miles

Run 60/5+ miles

2011-12-15T13:55:00.000-08:00

PT Today

SRBike 63/16 miles

Run 62/5+miles

2011-12-14T07:46:00.000-08:00

Today's PT

X80, 33W+

SRBike 30/7.7 miles

TRun 92/9.45 miles

Medium long run this morning on the treadmill.

used the Garmin 405/heart rate monitor for

the first time, still working out the way to

control all the options...

Heart Rate at about 140-150

on the run...this is above my

usual jogging pace..

Guessing I am at 130 on the routine

morning runs.

Was at 116-124 on the stationary bike...

Good stuff...

2011-12-13T07:41:00.000-08:00

AUTOPILOT

50X

SRBike 67/17 miles

Run 63/5= miles

Didn't much feel like running a lot this morning

put it on autopilot and let the legs take one step at a time

not much worry, not much effort, got an hour plus in

on autopilot.

2011-12-12T07:19:00.000-08:00

Lookin Out For You

X80, W33

SRBike 53/13.33 miles

Run 60/5 miles

2011-12-11T13:05:00.000-08:00

Long Run Sunday

Run 147/12.33 miles @11:57 average mile pace.

First use of GPS watch, worked great.

FAMILY TIME

2011-12-10T12:19:00.000-08:00

Practice Makes Perfect

X80

Treadmill Run 56/5.6 miles

SRBike 45/11.33 miles

Swim 10/400 yards

A Saturday Tri indeed.

Kona Ironman coverage today.

Brother and Sister to join in the

festivities and a bit of gift exchange

Should be a fun family time...

THE WEEK

862 minutes

46 miles running

100 Consecutive days running TODAY!

184.4

Progress Progress Progress

Practice like Santa above makes one

more near perfect...

Strength In Numbers

2011-12-09T16:13:00.000-08:00

Today's PT

X60, W33

SRBike 71/18 mies

Run 62/5+miles

BE OF GOOD CHEER

2011-12-08T07:48:00.000-08:00

Indeed Is He

Today's PT

X80

SRBike 52/13.33 miles

Run 60/5+ miles

2011-12-07T07:35:00.000-08:00

He's Making A List

PT Today

X50, W20

SRBike 26/6.7 miles

Treadmill Medium Long Run 90/9.25 miles

2011-12-06T14:44:00.000-08:00

Proper Rest is Essential

PT Today

80X

SRBike 60/15.25 miles

Run 60/5+ miles

Dec 2-5 2011

2011-12-05T07:01:00.000-08:00

Shaping Up

Dec 2

85X, 30W

SRBike 48/12 miles

Run 62/5+miles

Dec 3

80X

SRBike 73/18 miles

Run 60/5+miles

Swim 10/400 yards

Dec 4

LONG RUN DAY

150/12+miles

Dec 5

80X, 33W

SRBike 60/15 miles

Run 60/5+miles

EXPECT THE UNEXPECTED

2011-12-01T07:42:00.000-08:00

You never know, you just never know. Things happen. You can find yourself spinning in your chair, shocked at some news or event. Change happens constantly though it may seem the opposite. You will recieve word that someone you know, someone you care about, someone you respect, has taken seriously ill. You will have a loved one pass from this earthly plane. Things happen, accidents happen, plans can go awry. What to do? What can one do? The best you can. That is what one can do and what one ought to do. Use what you know to cope, to grieve to deal with the unexpected. Stay healthy in body, mind and spirit. Things are always in a state of change, learn to know it and most important...let it go. Let it go. Go.

80X

SRBike 62/15.4 miles

Run 62/5.6 miles

(Ran 34 minutes in strong wind + 28 minutes on treadmill.)

Medium Long Run Day

2011-11-30T06:47:00.000-08:00

X30

SRBike 23/6 miles

Treadmill Run 83/8.67 miles

November Running Miles

186

Consecutive Days Running Through Today

90
Miles Run YTD
1251

ENERGIZED

2011-11-29T08:03:00.000-08:00

Great energy on the morning run. Vitamins kicking in? Added Vitamin C and Niacin to the usual handful of vitamins and supplements I take each morning....Power UP

Today's PT

X80

SRBike 60/15.4 miles

Run 60/5= miles

Swim 10/400 yards

WORKING THE PROGRAM

2011-11-28T08:32:00.000-08:00

Today's PT

X80, W30

SRBike 52/13.33 miles

Run 60/5+ miles

LONG RUN DAY

2011-11-27T04:44:00.000-08:00

Sunday 27
PT

Run: 145 minutes: 12+ miles. Road.
Swim: 10: 400 yards. Pool.

RECAP

2011-11-27T04:40:00.000-08:00

An outstanding winter camp. 20-26. 978 total minutes. 43 miles running. Extended the running streak to 86 days. Lots of cycling on the trainer. Great consistency overall. Nutrition on track. 2 medium long runs replace one long run. Weight Training at 30 reps X 3. A bonus short trail run on the Deschutes River Trail with Kim. Snow runs on trails, road runs on ice, in the dark, in the rain...plenty of variety to keep challenged and centered. Possibly the best training week of the year. Wt @ 186.8...progress.

Nov 23-26, 2011

2011-11-27T04:34:00.000-08:00

More from winter training camp...

Wednesday Nov 23

55X, 30W

SBike 72/15 miles

Run 88/7+ miles

Run 35/2+ w/kim on the Deschutes River Trail

Walk 16

Thursday 24

X77bike 77/16 miles

Run 63/5+ miles

Friday 25

X60, 30W

SBike 65/13.7 miles

Run 63/5+ miles

Saturday 26

X80

SBike 62/13.6 miles

Run 62/5+ miles

Nov 18-22, 2011

2011-11-22T08:58:00.000-08:00

At The Cabin

Friday Nov 18

30W

TRun 82 8.33 miles

Great run on the treadmill

Travel day this morning heading to

The Cabin...

Saturday 19

77X

SBike 60/12.33 miles

Run 63/5+miles

Snow run lots of fun...

Sunday 20

55X

Run 112/9+miles

Medium long run road and trail run good stuff...

Monday 21

77X, 30W

SBike 72/15 miles

Run 65/5+miles

SNOW Trail Run!

Tuesday 22

77X

SBike 80/17 miles

Run 62/5+miles

Road Run in the Rain!

2011-11-17T07:26:00.000-08:00

Whoa!

With 4 minutes left to go this morning on a 62 minute jog, all was going perfectly well.

That is until my toe caught a part of the pavement which sent me tumbling, I rolled with it and bounced back up, adrenaline firing on all cylinders, I got back into my jog, settled down and finished up. No damage. You fall and if you can you get up. That's life.

PT Today

77X

SRBike 45/11.33 miles

Run 62/5+ miles

2011-11-16T11:01:00.000-08:00

Jake claims with great confidence and a smiling face that Life is Good, I agree. Though we are not always able to realize it, it is so. I know I have struggled, tough times have not eluded me. I have made poor decisions at times and have suffered. Through it all, we move forward. A positive mental attitude and approach to life and all it's challenges is powerful. Think on it, develop it, dwell upon that which you most desire to attain, to live a full and happy life. You can if you THINK you can.

Positve Power Works Wonders

PT Today

60X, W25

SRBike 48/12 miles

Run 65/5+ miles

Swim 10/400 yards

2011-11-15T07:26:00.000-08:00

It's all about the endorphins baby...

75X

SRBike 55/13.5 miles

Run 60/5+ miles

Just another day full of endorphin fun filled PT

2011-11-14T08:16:00.000-08:00

Currently reading this book. Good read about 6 individuals who decide to train for an Ironman Triathlon. Details what they go through in their preparation and training for the big event. Have read about 75% of the book to date. The book causes me to consider whether I may myself one day decide to train for a full Ironman. I completed a Half Ironman in 2004. Though I know with certianty that doing a 70.3 does not compare to a 140.6. In the meantime the book is a motivator of sorts on the day to day training, as I think about some of the workouts, I know I can do more and sometimes I do.

50X, 25W

SRBike 45/11 miles

Run 63/5+miles

Sunday's Long Run

2011-11-14T08:04:00.000-08:00

Did my own version of a half marathon, Sunday morning. 157 minutes worth of slow and easy jogging @ approx 12 minute/mile pace, it may have been an 11 minute pace but I'll log it as a 12. Out and around, here and there and hanging in for 13+miles...
G-2 with me using the water bottle and belt. tooka powerbar gel at 108 minutes, all good. Longest long run in a long time. Chores and rest for the remainder of the day.

2011-11-12T12:09:00.000-08:00

Todays PT:

75X, W25

SRBike 50/12.4 miles

Run 60/5+ miles

Swim 13/520 yards

Weekend Tri Workout.

Another solid week of good and consistent training.

42 miles running on the week.

827 minutes total on the week for Swim+Bike+Run.

Weight at 188.

More to do.

Miles to go.

Phase 1 is done.

Phase 2 begins.

Consecutive Days Running through today = 72.

Turkey day just 2 weeks away.

Enjoy it all sports fans

Dont just be good...BE GREAT

11/11/11

2011-11-11T13:17:00.000-08:00

I salute all who have served.

In particular I remember the Seabee's with whom I served and those Fighting Seabee's who serve today at home and abroad. We Build, We Fight, for Peace and Freedom.

Today's PT

SRBike 45/11 miles

Treadmill Run 62/6.25 miles

2011-11-10T07:45:00.000-08:00

Today's Athletic and Fitness Efforts

50X, 25W

SRBike 45/11.5 miles

Run 60/5+miles

Swim 13/520 yards

Pretty decent overall effort this morning. Good sleep and energized. Run was easy and comfortable, swim went strong with sprint finish. Feel as though my fitness level has lifted a notch in measurable terms. Good stuff, staying the positive course...

2011-11-09T12:56:00.000-08:00

Not that I have done any cycling of special note lately, but the general routine has been cycle on the stationary bike for 30-40 minutes or so and then hit the roads for a run, this is a 6 or 7 day a week deal. I consider cycling a key component of my training program though I make running my epicenter. Cycling enables me to limit the pounding my leg muscles and associated body parts take, while still working the cardio system. Cycling enhances my running program, as I can continue to build endurance with less miles run leading to potentially better quality versus quantity. Of course the reverse is also true where the running compliments the cycling miles. Cross Training, brilliant in terms of design, the key is BALANCE avoiding burnout. Stressing just enough to gain strength or performance without causing injury or total wreckage! Keeping a bit of variety, just enough to maintain sanity. Mega miles and weekly numbers are fun to total up, just gotta make sure to keep it in the category of safe and sane!

X77

SRBike 33/8.33 miles

Run 63/5+ miles

Sunday, Monday, Tuesday

2011-11-08T07:53:00.000-08:00

Sunday

W20

Long Run: 120/10+ miles

SRBike 22/5+ miles

Swim 15/600 yards

Monday

75X

SRBike 45/11+ miles

Run 60/5+ miles

Swim 10

Tuesday

W25

SRBike 36/9 miles

Run 75/6= miles

2011-11-05T11:39:00.000-07:00

Saturday: It's getting cold these days...

60X

SRBike 55/13.5 miles

Run 60/5+ miles

Swim 16/640 yards

Great day, great workout and another excellent exercise week.

Got to 40 miles running again, 762 total S/B/R minutes

and the running streak goes to 65 through today.

2011-11-04T08:00:00.000-07:00

More of the Prefontaine collection ...

Friday November 4, 2011
75X, W20
SRBike 40/10+ miles
Run 62/5+ miles. With rain jacket, on the run, light rain for a couple of miles. Good run today with good energy. Surprised I felt so good, coming off yesterday's unususual Pm workout and hard run on the treadmill, thought I might be tired today, not the case. Anyway an easy morning jog in the dark with some light rain. Getting cooler for sure in the morning now as we move into some kind of winter season.

2011-11-03T16:51:00.000-07:00

Thursday November 3, 2011
Did not work out this morning, poor night of sleep and no energy or desire to run this morning, was able to power up this evening and push through to get the exercise in and keep the running streak alive as well...got it done.
SRBike 35/8.67 miles
Treadmill Run 55/5.67 miles up pace run, race pace I guess....ankle was okay been awhile since the ankle pain would allow me to run that, "fast" ha ha that aint very fast but good stuff anyway! On the pm workout!!!

2011-11-02T07:55:00.000-07:00

Pictured here is the display of Steve Prefontaine's collection of awards and other items, found at the Museum of Art, in Coos Bay, Oregon. The display cases are said to have been built by Pre's father, Ray.

Today's Workout

X60, W20

SRBike 42/10.33 miles

Run 60/5+ miles

2011-11-01T09:17:00.000-07:00

SRBike 32/8 miles
Run 60/5+ miles
Another day another .....whatever.

2011-10-31T07:56:00.000-07:00

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

2011-10-31T07:48:00.000-07:00

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.

2011-10-29T11:54:00.000-07:00

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.

2011-10-28T10:02:00.000-07:00

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!

2011-10-27T08:08:00.000-07:00

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

2011-10-26T07:18:00.000-07:00

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.

2011-10-25T08:01:00.000-07:00

Tuesday October 25, 2011

Run 60/5+ miles

SRBike 60/15+ miles

Stats

2011-10-24T10:42:00.000-07:00

Through 10/24/11

October Running Miles : 143

Consecutive Days Running:53

YTD: 1025

2011-10-24T09:08:00.000-07:00

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

2011-10-24T08:55:00.000-07:00

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

2011-10-21T10:14:00.000-07:00

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

2011-10-20T07:28:00.000-07:00

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

2011-10-19T09:59:00.000-07:00

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.

2011-10-13T08:37:00.000-07:00

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.

2011-10-12T08:22:00.000-07:00

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...

2011-10-11T07:24:00.000-07:00

Eddie Merckx and Lance Armstrong

Tuesday October 11, 2011

SRBike 40/10 miles

Run 60/5+ miles

Another 100 minute workout

2011-10-10T08:01:00.000-07:00

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...

2011-10-09T13:34:00.000-07:00

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...

2011-10-08T14:46:00.000-07:00

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 !

2011-10-07T08:12:00.000-07:00

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

2011-10-06T10:51:00.000-07:00

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...

2011-10-05T07:29:00.000-07:00

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 ?

Correct.

Heroes and Villains

2011-10-04T07:44:00.000-07:00

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...

2011-10-03T08:08:00.000-07:00

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

2011-10-03T07:32:00.000-07:00

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

2011-10-03T07:24:00.000-07:00

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..

Thur & Fri

2011-09-30T08:50:00.000-07:00

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

2011-09-30T08:46:00.000-07:00

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.

Seasons Change

2011-09-28T08:51:00.000-07:00

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.

Great Days and Destiny

2011-09-27T08:56:00.000-07:00

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

The Man Does Not Quit

2011-09-26T12:54:00.000-07:00

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

2011-09-26T08:44:00.000-07:00

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.

September 18-25, 2011

2011-09-25T09:30:00.000-07:00

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 Road Run +

2011-09-17T07:16:00.000-07:00

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

More of the same

2011-09-16T07:52:00.000-07:00

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

Running on

2011-09-15T10:30:00.000-07:00

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!

New Shoes

2011-09-14T07:57:00.000-07:00

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

Running Right

2011-09-13T07:40:00.000-07:00

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!

Born To Run

2011-09-12T08:24:00.000-07:00

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.