well, i did a slow and easy 3 miles yesterday before playing 9 holes of gold and then today i did a short track workout of 15 x 100 and 20 x 40 yards. nice and easy just to get the legs stretched out and even did some pilates stuff afterwards. then some golf practice and errands and the day is over. had 4 hours of sleep last night and must find a better balance of being awake and getting some sleep. have probably averaged 4-5 hours a night for the last 6 weeks. is it age? who knows?
madd 5k tomorrow. need 4 miles for a 2800 mile year-missed 26 days off this year, one every two weeks on average. probably not enough. and now i am trying to decided between running long and slow or trying to do more races and look for some speed. one way i get to eat and one way i don't-ha.... and where does golf fit in?
anyone have the answers?
Tuesday, December 30, 2008
Sunday, December 28, 2008
day off
no run today- could have and slogged through it but i have bigger fish to fry and need some rest- did practice golf today for several hours though and that was ok. will admit that a day without running doesn't quite seem complete though-
eagles and ravens win big!! good for them...
tomorrow's another day..................
eagles and ravens win big!! good for them...
tomorrow's another day..................
Saturday, December 27, 2008
short tease of a post and 2788 miles so far this year
no real time to write about all of the stuff i want to right now so will just throw out a little bit of what happened. ran a 3 mile time trial yesterday at the track with each lap faster than the lap before for 12 laps and then threw in a fast kicked last 100 to make it 5k. legs have been weary and i knew it wasn't the best of ideas or at least wouldn't give me a quick time, but i wanted to start getting back into some speed stuff. never actually had strong enough legs to really stride out, but at least all of it was faster than a day-to day-run effort. still, only some of it was really speedwork at the pace i was going and i only managed to get up to 85% heart rate effort at the end. am plenty strong though and that was a good sign.
today i paid the price for it- went out before gail and got in about 3 slow miles and then met up and headed north on the trail. two miles north i was toast for sure and the bricks in the wall were tumbling down. but i did what i had to do to get back home and gail kept going north. slowly and right leg painfully i managed to get back to our street and decided i would try and provide some moral support so i turned back north and went looking for gail. knowing tomorrow's run would be a lost cause anyway, i ran up about 1 1/2 miles to the new bridge and not seeing her figured she might have come home by west blvd and i might have missed her. either way i knew i was not going to be much help to her as the legs did not want to run anymore- at this point i was almost at 9 miles. so back home i trudged not very prettily along a very pretty trail. step by step closer and closer-- remember that line? and finally home and i raked some leaves just to wind down and get rid of whatever lactic acid may have built up.
and then off to look for new bookcases and some other stuff as we try to replace the flooded out furniture. some golf practice and food and the day is over. but have two things to do before i even think of sleep so off i go-
the question remains- how much rest does an old runner need? will re-think the
schedule tomorrow. how do i get the stride longer and the hip flexors better? what can i do to get the right quad better? is it time to go back to ART?
congrats to the wiz who finally got a win! for me it is Caps time anyway.
today i paid the price for it- went out before gail and got in about 3 slow miles and then met up and headed north on the trail. two miles north i was toast for sure and the bricks in the wall were tumbling down. but i did what i had to do to get back home and gail kept going north. slowly and right leg painfully i managed to get back to our street and decided i would try and provide some moral support so i turned back north and went looking for gail. knowing tomorrow's run would be a lost cause anyway, i ran up about 1 1/2 miles to the new bridge and not seeing her figured she might have come home by west blvd and i might have missed her. either way i knew i was not going to be much help to her as the legs did not want to run anymore- at this point i was almost at 9 miles. so back home i trudged not very prettily along a very pretty trail. step by step closer and closer-- remember that line? and finally home and i raked some leaves just to wind down and get rid of whatever lactic acid may have built up.
and then off to look for new bookcases and some other stuff as we try to replace the flooded out furniture. some golf practice and food and the day is over. but have two things to do before i even think of sleep so off i go-
the question remains- how much rest does an old runner need? will re-think the
schedule tomorrow. how do i get the stride longer and the hip flexors better? what can i do to get the right quad better? is it time to go back to ART?
congrats to the wiz who finally got a win! for me it is Caps time anyway.
Wednesday, December 24, 2008
happy holidays everyone!
hope everyone has a great holiday and they get whatever it is they want- family, friends, and health are what really matter- the rest of it is "stuff", though some good stuff is always nice to get.
yesterday i ran 9 decent miles along the trail down to the 7 mile mark and then back on the east blvd loop. i added the loop around the houses down by the river and then past the collingwood museum on the way back and then the usual little extra down to the hill sign at the 3 mile marker just to make sure i had the distance i wanted and to jog it in a little. the rest of the day was spent dealing with xmas and the house. all in all an ok day.
today we were up and out of here early enough it seemed like it was still dark, though barley. drove up to the track and did our first workout getting ready for some spring runs and races hopefully. my calendar right now is all over the place and i will need to make up my mind at some point. if i keep registering for things i guess the choice will be made huh?
at the track i tried to get my right leg more involved again. there's so much stuff going on here day to day that it is hard to keep up the really nice routine i had in oxford when i was running 57 miles a week and stretching really regularly. so the right leg has suffered some and it also misses running 70% of all my running on grass or dirt trails. but we did a decent enough workout to start with and i coached gail through her workout like i should have a coach get me through my own. she did a nice workout of 400's while i mixed up 100, 200 and 400's. not the perfect way to start, but good for my head and with 45 miles in the last 5 days, i wasn't really running on fresh legs. it takes so much longer to get the same mileage in as when i was younger and faster. fortunately my knees have held even if my hip flexors haven't done as well.
and now onto the holidays. always fun to run on xmas morning when the world is so friendly. a side note- was sorry to see that jim hage's column in the post has ended. jim has always been one of the good guys and as friendly as they come. shame the post needs the space for whatever else as thousands of runners read jim's articles. maybe he can blog it now instead or the post could offer him an online column. will see i guess- ho ho ho everybody!
yesterday i ran 9 decent miles along the trail down to the 7 mile mark and then back on the east blvd loop. i added the loop around the houses down by the river and then past the collingwood museum on the way back and then the usual little extra down to the hill sign at the 3 mile marker just to make sure i had the distance i wanted and to jog it in a little. the rest of the day was spent dealing with xmas and the house. all in all an ok day.
today we were up and out of here early enough it seemed like it was still dark, though barley. drove up to the track and did our first workout getting ready for some spring runs and races hopefully. my calendar right now is all over the place and i will need to make up my mind at some point. if i keep registering for things i guess the choice will be made huh?
at the track i tried to get my right leg more involved again. there's so much stuff going on here day to day that it is hard to keep up the really nice routine i had in oxford when i was running 57 miles a week and stretching really regularly. so the right leg has suffered some and it also misses running 70% of all my running on grass or dirt trails. but we did a decent enough workout to start with and i coached gail through her workout like i should have a coach get me through my own. she did a nice workout of 400's while i mixed up 100, 200 and 400's. not the perfect way to start, but good for my head and with 45 miles in the last 5 days, i wasn't really running on fresh legs. it takes so much longer to get the same mileage in as when i was younger and faster. fortunately my knees have held even if my hip flexors haven't done as well.
and now onto the holidays. always fun to run on xmas morning when the world is so friendly. a side note- was sorry to see that jim hage's column in the post has ended. jim has always been one of the good guys and as friendly as they come. shame the post needs the space for whatever else as thousands of runners read jim's articles. maybe he can blog it now instead or the post could offer him an online column. will see i guess- ho ho ho everybody!
Tuesday, December 23, 2008
Monday, December 22, 2008
pretty cold and windy
ran a short 5 today after two decently long days in a row. it was probably about 16degrees wind chill when i ran, but it was pretty out and not too bad except for the iced over little balls of something on the trail that you don't want to step on. that said the run was ok despite somewhat tired legs. and back at home i climbed on the bike and rode another 26 to finish today's exercise. track and lift tomorrow.
didn't go to the range today and used my makeshift set up in the back to hit 100 24 yard pitch shots and some shorter chips. did some practice drill stuff full swings and called it an outside day. then putted some inside using my putting arc.
and then back to dealing with xmas and shopping and phone calls about orders, etc. i cannot seem to break out of this mood i am in and need to. but i did survive the lady who ran a stop sign and just missed me and then another driver 15 minutes later who decided to not turn left from the left turn only lane. whine, whine, whine i know.
oh well...........
didn't go to the range today and used my makeshift set up in the back to hit 100 24 yard pitch shots and some shorter chips. did some practice drill stuff full swings and called it an outside day. then putted some inside using my putting arc.
and then back to dealing with xmas and shopping and phone calls about orders, etc. i cannot seem to break out of this mood i am in and need to. but i did survive the lady who ran a stop sign and just missed me and then another driver 15 minutes later who decided to not turn left from the left turn only lane. whine, whine, whine i know.
oh well...........
Sunday, December 21, 2008
1st day of winter
for another 85 seconds or so it is the first day of winter and you may have noticed the sun went down just a bit later. at 5pm at the driving range it was still not quite dark. it was very cold however and practice was much shorter than usual.
backing up to this morning i was out later than usual due to the horrible weather and simply reversed the sunday newspaper and house stuff cycle to get that done first. then when it looked like the cold rain had stopped i went out. don't ever mind running in rain, but i figured the ground would be icy as the cars and wires were all frosted over. Ha! about 6 minutes into the run the sky went really gray and hail started beating down on me and bouncing off of the wooden bridges. always do enjoy the total empathy everyone else out running has for each other runner, but we all agreed it was still nice to be out.
gail came out later and eventually we ran into each other and then i ran her back towards the house and went back out for some more hill striders. two miles of those and then ran into an old friend while i was cooling down of sorts and ran with her towards her house and got 2 more miles in and then turned back home so a 6 mile run was suddenly about 10 with about 7 of some quality. stretching seems to have helped the quad a bit and will keep at it.
another week over- totals for the year so far are 2744 miles-about 54 a week; have missed 25 days so far. will miss two more or so due to the holidays and a race coming up. would need to run a little more than 8 a day to hit 2800, but it doesn't really matter so will keep to the schedule and see what happens. high week was 76 back in england and had 11 weeks over 60 miles. not a bad year. more to come i hope. one more 5k to run on new year's eve's day.
backing up to this morning i was out later than usual due to the horrible weather and simply reversed the sunday newspaper and house stuff cycle to get that done first. then when it looked like the cold rain had stopped i went out. don't ever mind running in rain, but i figured the ground would be icy as the cars and wires were all frosted over. Ha! about 6 minutes into the run the sky went really gray and hail started beating down on me and bouncing off of the wooden bridges. always do enjoy the total empathy everyone else out running has for each other runner, but we all agreed it was still nice to be out.
gail came out later and eventually we ran into each other and then i ran her back towards the house and went back out for some more hill striders. two miles of those and then ran into an old friend while i was cooling down of sorts and ran with her towards her house and got 2 more miles in and then turned back home so a 6 mile run was suddenly about 10 with about 7 of some quality. stretching seems to have helped the quad a bit and will keep at it.
another week over- totals for the year so far are 2744 miles-about 54 a week; have missed 25 days so far. will miss two more or so due to the holidays and a race coming up. would need to run a little more than 8 a day to hit 2800, but it doesn't really matter so will keep to the schedule and see what happens. high week was 76 back in england and had 11 weeks over 60 miles. not a bad year. more to come i hope. one more 5k to run on new year's eve's day.
Saturday, December 20, 2008
two more days, 12 mile run and kathy adams
i had a nice 12 mile run today all by myself and on the trail and through the streets with lots of hills. not bad as it went and i could have kept going as i had lots of energy at least though the right quad was still hurting. it will be this way forever to some degree i am guessing. did a lot of stretching afterwards and somehow i need to find a way of getting rid of the tight hip sensors and scar tissued from an old bike torn muscle quad. then spent the rest of the day shopping and out to eat dinner- should add that we went to one of our two favorite restaurants and it was shut down and for sale..... what a shame---
and on that shame note i move on to kathy adams- a 49 year old breast cancer survivor who was not hired by the state dept. foreign service after finishing 7th out of 200 candidates on their consular test. fighting for five years to get hired against some hiring discrimination because she could not get regular follow-up treatments and exams. and the state dept should be not be proud of their actions. as the courts said-..."both callous and unreasonable". AARP and the American Cancer society are now joining in to fight this bias ..."due to irrational fears and sterotypes." the article did point out that she found out she had the cancer after she was in the process of trying to be hired. clearly qualified she should be hired! and with a woman in charge of state dept- right...
i add here that i flew home every 3 months for a few days from the UK to have my four cancer followups. it would not be impossible for kathy to do this, but i have a hard time believing that state dept foreign service employees do not have or cannot get access to medical treatment if they need it. in all of their history does no-one ever get sick on duty? right...... i worked in civil rights and human resources and i have had cancer and also investigated other discrimination complaints, so i have my biases- men won't listen to women, won't take orders from women, they have babies, they miss a lot of work, etc etc- ..... will keep an eye on this case...
end of small voice rant- the world would be a much better place if people would just try a little harder to see the other side --- like take the time to say if this happened what would the consequences be?
and so with 53 miles of running and about 150 on the indoor bike it was an ok week of training. need to adjust the schedule and i have started on that. need to make some decisions and i am still a little stuck between short and faster or long and slower. long is more fun and short is more challenging. in the end the golf will lose out and frankly it is less fun all of the time.
cold rain due in the morning- should be fun running. 11 minutes from the first day of winter---and longer days too. can you hear the sound of baseballs in the air? listen harder!
and on that shame note i move on to kathy adams- a 49 year old breast cancer survivor who was not hired by the state dept. foreign service after finishing 7th out of 200 candidates on their consular test. fighting for five years to get hired against some hiring discrimination because she could not get regular follow-up treatments and exams. and the state dept should be not be proud of their actions. as the courts said-..."both callous and unreasonable". AARP and the American Cancer society are now joining in to fight this bias ..."due to irrational fears and sterotypes." the article did point out that she found out she had the cancer after she was in the process of trying to be hired. clearly qualified she should be hired! and with a woman in charge of state dept- right...
i add here that i flew home every 3 months for a few days from the UK to have my four cancer followups. it would not be impossible for kathy to do this, but i have a hard time believing that state dept foreign service employees do not have or cannot get access to medical treatment if they need it. in all of their history does no-one ever get sick on duty? right...... i worked in civil rights and human resources and i have had cancer and also investigated other discrimination complaints, so i have my biases- men won't listen to women, won't take orders from women, they have babies, they miss a lot of work, etc etc- ..... will keep an eye on this case...
end of small voice rant- the world would be a much better place if people would just try a little harder to see the other side --- like take the time to say if this happened what would the consequences be?
and so with 53 miles of running and about 150 on the indoor bike it was an ok week of training. need to adjust the schedule and i have started on that. need to make some decisions and i am still a little stuck between short and faster or long and slower. long is more fun and short is more challenging. in the end the golf will lose out and frankly it is less fun all of the time.
cold rain due in the morning- should be fun running. 11 minutes from the first day of winter---and longer days too. can you hear the sound of baseballs in the air? listen harder!
Thursday, December 18, 2008
another day done
an up and down day but about over-- today's obama picks were nothing short of What did he do? must be me-warren....right-
anyway- a track day finally- starting again slowly to see if the right quad can tolerate the workload while i keep stretching it to get it better- 25 x 100 and 4 x 200(all at 51). and then a two mile cooldown- hard to call it a call down when it is 36 degrees while you are doing it huh?
lots of errands after that and then to the golf range to practice yesterday's lesson. that went well enough and i spent 90 minutes at it, but then shifted to full swing and that went less well, though i did figure out a few things and will see if i can build on that the next time.
shopping day tomorrow. hate when i erase full paragraphs, but my mood doesn't always lend itself to writing about some stuff.
skipped the ride today and tried to give the legs a break. i was impressed by the pilates stuff a woman was doing at the track today, but i know my legs are too tight to do that right now. still, it would be nice to add some power stuff to the long and slow junk- meanwhile facebook provides some laughs and some old friends. smile!
anyway- a track day finally- starting again slowly to see if the right quad can tolerate the workload while i keep stretching it to get it better- 25 x 100 and 4 x 200(all at 51). and then a two mile cooldown- hard to call it a call down when it is 36 degrees while you are doing it huh?
lots of errands after that and then to the golf range to practice yesterday's lesson. that went well enough and i spent 90 minutes at it, but then shifted to full swing and that went less well, though i did figure out a few things and will see if i can build on that the next time.
shopping day tomorrow. hate when i erase full paragraphs, but my mood doesn't always lend itself to writing about some stuff.
skipped the ride today and tried to give the legs a break. i was impressed by the pilates stuff a woman was doing at the track today, but i know my legs are too tight to do that right now. still, it would be nice to add some power stuff to the long and slow junk- meanwhile facebook provides some laughs and some old friends. smile!
Tuesday, December 16, 2008
Sunday, December 14, 2008
11 miles and 9 holes of golf
got a late start after getting home late enough to not be able to get to sleep- but did get up and out and ran about 11 miles. think i was actually stronger at the end, but it went mostly ok- my runs generally depend on how bad the right quad is acting up- today i kept an eye on the left hip flexor also and will try hard to get more hip stretches into my routine- sort of routine anyway-
lots of stuff done around the house and then off to play 9 holes of golf at hilltop. played ok and was 5 over-- wind was not much help and i did the usual good and bad shots, but getting the clubs changed really did help and the shots were not leaking right.; actually almost hit two flags and that was nice-
golf again tomorrow and maybe wed. or thursday, but time to get going on shopping stuff and lots of errands to run.
notice that i used to describe the runs a lot more while in england but here there is really less to talk about. today we went south on the trail and then turned around and headed back. the river was nice and we didn't see the nesting eagles. back home gail went in and i went north and did the big neal street loop once off of the trail. did that twice actually and stayed out long enough to get the miles in.
track, golf and lift tomorrow.
lots of stuff done around the house and then off to play 9 holes of golf at hilltop. played ok and was 5 over-- wind was not much help and i did the usual good and bad shots, but getting the clubs changed really did help and the shots were not leaking right.; actually almost hit two flags and that was nice-
golf again tomorrow and maybe wed. or thursday, but time to get going on shopping stuff and lots of errands to run.
notice that i used to describe the runs a lot more while in england but here there is really less to talk about. today we went south on the trail and then turned around and headed back. the river was nice and we didn't see the nesting eagles. back home gail went in and i went north and did the big neal street loop once off of the trail. did that twice actually and stayed out long enough to get the miles in.
track, golf and lift tomorrow.
Saturday, December 13, 2008
gotta go
short and not so sweet- rode 27 miles on the trainer and then lifted weights and stretched. added 100 pitches and another 50 chips and 200 putts and that was the exercise for today. did watch the ironman as i worked on my fledgling little business. and now off i go.
my heart rate was 48 again this morning- has been elevated for almost three months now and i have this feeling i am in a constant state of fatigue- need a longer break than i have taken for sure and though i know i think of today as a day off with only 27 nice and easy miles, i guess it just adds on more fatigue.
really have to go-- more soon--
my heart rate was 48 again this morning- has been elevated for almost three months now and i have this feeling i am in a constant state of fatigue- need a longer break than i have taken for sure and though i know i think of today as a day off with only 27 nice and easy miles, i guess it just adds on more fatigue.
really have to go-- more soon--
Friday, December 12, 2008
8 more miles and some golf practice
followed up yesterday with 8 more miles today early in the morning before any rain, snow or cold weather. went 6 decent miles and then hit a small wall and just hung in until i got home. not a pretty last two miles. oh well-
ran a bunch of errands and went off to practice. by now it was very cold and windy, but met two friends at the range and we practiced some together. went pretty good on the green and so-so hitting. disappointed that it was nowhere near as good as wed. but worked at it and will keep trying. did get lots of short game and putting in- must have hit 100 pitches and at least that many chips plus about 200 putts.
and then back home to do some house and bank stuff there and just relax. was tired by now and really do need some rest. and off i go to get some.
ran a bunch of errands and went off to practice. by now it was very cold and windy, but met two friends at the range and we practiced some together. went pretty good on the green and so-so hitting. disappointed that it was nowhere near as good as wed. but worked at it and will keep trying. did get lots of short game and putting in- must have hit 100 pitches and at least that many chips plus about 200 putts.
and then back home to do some house and bank stuff there and just relax. was tired by now and really do need some rest. and off i go to get some.
Thursday, December 11, 2008
two hours in the rain
so the heavy rain changed the plans of the day and the forecast of snow in the morning only added to the change- actually thought i might take the day off and give the legs a break. has been 32 days since the marathon and i have run 200 miles counting today and ridden 280 on the indoor bike with one 5 mile race also. and one day off. i do know better really, but am no good at coaching myself right now.
and today was fun mostly-always liked running in the rain and i ran as many hills as possible, even repeating them when i could. the right leg always wants to stop as it just gets tighter and tighter the longer or faster i am out there. i did have about 90 seconds of what some would call runner's high-remember that old term?- when somewhere about 58 minutes into the run i just wanted to go faster and went with it. and then it was gone and i just slowed down all without thinking about it. i get that a lot and it doesn't surprise me anymore, but it is still weird when my legs want to go and stop by themselves without any input from me.
despite the rain while i did laundry i did some pitches and chip shots in the backyard over my self made bunker and then spread some mulch and topsoil. then in to read and here i am now.
dinner time approaches. not quite sure why i keep this sort of a blog up- but for now it helps my mind so i will stay at it. has turned into more like a log and not sure that is necessary. will see..... did spend half the run thinking of what i wanted to do next. have some thoughts to play around with and will. meanwhile will see if we get to run in the snow tomorrow.
real highlight of the day was the long conversation in safeway with nice woman who had moved here from alabama over thirty years ago -- shows that everyone you meet could be your next best friend or maybe, just a pleasant 15 minutes of conversation.
and today was fun mostly-always liked running in the rain and i ran as many hills as possible, even repeating them when i could. the right leg always wants to stop as it just gets tighter and tighter the longer or faster i am out there. i did have about 90 seconds of what some would call runner's high-remember that old term?- when somewhere about 58 minutes into the run i just wanted to go faster and went with it. and then it was gone and i just slowed down all without thinking about it. i get that a lot and it doesn't surprise me anymore, but it is still weird when my legs want to go and stop by themselves without any input from me.
despite the rain while i did laundry i did some pitches and chip shots in the backyard over my self made bunker and then spread some mulch and topsoil. then in to read and here i am now.
dinner time approaches. not quite sure why i keep this sort of a blog up- but for now it helps my mind so i will stay at it. has turned into more like a log and not sure that is necessary. will see..... did spend half the run thinking of what i wanted to do next. have some thoughts to play around with and will. meanwhile will see if we get to run in the snow tomorrow.
real highlight of the day was the long conversation in safeway with nice woman who had moved here from alabama over thirty years ago -- shows that everyone you meet could be your next best friend or maybe, just a pleasant 15 minutes of conversation.
Tuesday, December 09, 2008
track and car repair
got up pretty early and went to the track like i wasn't sure i was going to do yesterday. pretty cold in the early morning and so there was no worry that the phys ed teachers would bring the kids out and end the workout. the legs were full of energy, but they were also still a bit tight after the 101 miles on the bike trainer. ran a controlled workout without ever really pushing for stride length so the quads would not rip or strain and just tried to keep things at below overall race pace. that worked ok and when the legs said to stop i did.
then spent the next many hours at toyota having the car worked on and repaired enough so that i could have it inspected. my guy george q is the best -the very best-and it is amazing how much they could fix and then i did pass inspection. the little bit of the damage left can wait for some better weather to deal with. it hardly looks bad at all now and the lights work again so i can signal and drive in the dark. and for only a bunch of money.
after that i headed over to the golf range to pick up my clubs and see how the new lie angle would work and i must say it is much better-at least in practice. i still worry about my chipping with my favorite clubs and will test that tomorrow as it was dark when i got the clubs. but i did hit them farther, straighter and higher-all good stuff and only leaked two out of the 110 balls i hit. not bad- one hook and two shanks also to be brutally honest.
and then home to do laundry and lift a little and get some putting in with my indoor drills. all good and am tired enough to wrap up. lots to do tomorrow. -probably in the rain. did miss playing today, but there was no choice really if i wanted to be able to drive-
rain beating on the window and the wind blowing doesn't foretell a pretty picture for runners and golfers. later-----
then spent the next many hours at toyota having the car worked on and repaired enough so that i could have it inspected. my guy george q is the best -the very best-and it is amazing how much they could fix and then i did pass inspection. the little bit of the damage left can wait for some better weather to deal with. it hardly looks bad at all now and the lights work again so i can signal and drive in the dark. and for only a bunch of money.
after that i headed over to the golf range to pick up my clubs and see how the new lie angle would work and i must say it is much better-at least in practice. i still worry about my chipping with my favorite clubs and will test that tomorrow as it was dark when i got the clubs. but i did hit them farther, straighter and higher-all good stuff and only leaked two out of the 110 balls i hit. not bad- one hook and two shanks also to be brutally honest.
and then home to do laundry and lift a little and get some putting in with my indoor drills. all good and am tired enough to wrap up. lots to do tomorrow. -probably in the rain. did miss playing today, but there was no choice really if i wanted to be able to drive-
rain beating on the window and the wind blowing doesn't foretell a pretty picture for runners and golfers. later-----
Monday, December 08, 2008
indoor century
very cold day out and i had to deal with the car damage so i ended up skipping my run and talking to toyota instead. then decided to just skip the day and spend it inside and get some work done. so dealt with some attic and shed and laundry room cleanup. hit some pitches and chips out back for a very short time and also skipped the driving range or playing. must be mentally tired....
but i did ride the indoor bike trainer for 101 miles. and that took some time for sure. just tried to ride steady at 85-105 rpm's mixing up the levels so i could work different leg muscles. was ok until about 88 miles and then my seat started to be a pain, but tuffed out the last 12 miles and then rode and easy 1 mile cooldown and got off and stretched. did cramp up a bit later despite drinking quite a lot while on the bike. watched the pga q-school final round for most of the ride and that was as good as always.
for the usual people who always ask how many miles of running does that equate to(i always say none as it is not running), i would say if you want to convert exercise worth it is probably about 16 miles. i know people love to say 1 to 4, but i believe it is closer to 1 to 7. was going to the track tomorrow but will put that off until wed. and do a short run tomorrow before going back to toyota. the car will not pass inspection until the lights are fixed.
also signed up for the shamrock race in va beach today. and then read some. a quiet day for sure, but a pleasant one despite the fact that i do not like being in doors. maybe it was a test.
anyway- will go at it again tomorrow. have a tee time, but it will probably get caught up in the toyota mess. stay warm everyone.
but i did ride the indoor bike trainer for 101 miles. and that took some time for sure. just tried to ride steady at 85-105 rpm's mixing up the levels so i could work different leg muscles. was ok until about 88 miles and then my seat started to be a pain, but tuffed out the last 12 miles and then rode and easy 1 mile cooldown and got off and stretched. did cramp up a bit later despite drinking quite a lot while on the bike. watched the pga q-school final round for most of the ride and that was as good as always.
for the usual people who always ask how many miles of running does that equate to(i always say none as it is not running), i would say if you want to convert exercise worth it is probably about 16 miles. i know people love to say 1 to 4, but i believe it is closer to 1 to 7. was going to the track tomorrow but will put that off until wed. and do a short run tomorrow before going back to toyota. the car will not pass inspection until the lights are fixed.
also signed up for the shamrock race in va beach today. and then read some. a quiet day for sure, but a pleasant one despite the fact that i do not like being in doors. maybe it was a test.
anyway- will go at it again tomorrow. have a tee time, but it will probably get caught up in the toyota mess. stay warm everyone.
Sunday, December 07, 2008
wie and rawson both make the lpga tour + a 9 mile run
way to go for both of them. i'll be happy about wie and my friends from oxford will be happy about rawson. sorry melissa reid doesn't appear to have made the full tour at least.
run wise i ran 9+ miles this morning on a very cold and slippery trail with the wind playing a major factor when i turned to run back north. i know you are supposed to run out into the wind and i tried that, but the bridges were still too slippery and i turned back and ran to mt vernon and then did the loop around west blvd trying to get to 10 miles, but i was really close to the house at a little past 9 miles so i decided to rest the hip and stop at just short of 10. not bad in what must have been a wind chill of 20+ degrees. was pretty along the river and though there weren't as many people out as usual, there were still some of the regulars empathizing with each other as we passed and said good morning. i did like running up some of the hills and turned and ran some of them twice. the quads are still a little tight and will keep an eye on them.
once cleaned up and fed i watched some of the q school scores on the web while reading the Post and then went out and hit some chips and pitch shots for awhile, i.e. the hands got very cold- then came in and watched the eagles shut down the giants. also signed up to meet some runners on saturday as we are training for the gw 10 miler in the spring. then did some facebook and ebay stuff and now need some food. a pleasant enough day so far. needed a more mellow day rather than running around and kept myself from going to the driving range just because i didn't want to drive anywhere today.
it's time for our country now to try and re-invent itself into something different of a global image. i watched some news while they argued the semantics of obama saying we were one of the world's leaders and shouldn't he have said we were the world's leader? amazing what people will argue about. do we really need to tell the world that we alone are the 800 pound gorilla on the earth? do we then take credit for screwing up the world's economy? for not doing enough about hunger and aids? and warming? and pirates? and darfur? and somalia? or as the leader do we get to sit back and elect fools who drive us into a near depression?
but i digress as i sometimes am wont to do. hey- another $10 a barrel down and gas can go under a dollar a gallon. maybe i can get that sequoia afterall. right.....
run wise i ran 9+ miles this morning on a very cold and slippery trail with the wind playing a major factor when i turned to run back north. i know you are supposed to run out into the wind and i tried that, but the bridges were still too slippery and i turned back and ran to mt vernon and then did the loop around west blvd trying to get to 10 miles, but i was really close to the house at a little past 9 miles so i decided to rest the hip and stop at just short of 10. not bad in what must have been a wind chill of 20+ degrees. was pretty along the river and though there weren't as many people out as usual, there were still some of the regulars empathizing with each other as we passed and said good morning. i did like running up some of the hills and turned and ran some of them twice. the quads are still a little tight and will keep an eye on them.
once cleaned up and fed i watched some of the q school scores on the web while reading the Post and then went out and hit some chips and pitch shots for awhile, i.e. the hands got very cold- then came in and watched the eagles shut down the giants. also signed up to meet some runners on saturday as we are training for the gw 10 miler in the spring. then did some facebook and ebay stuff and now need some food. a pleasant enough day so far. needed a more mellow day rather than running around and kept myself from going to the driving range just because i didn't want to drive anywhere today.
it's time for our country now to try and re-invent itself into something different of a global image. i watched some news while they argued the semantics of obama saying we were one of the world's leaders and shouldn't he have said we were the world's leader? amazing what people will argue about. do we really need to tell the world that we alone are the 800 pound gorilla on the earth? do we then take credit for screwing up the world's economy? for not doing enough about hunger and aids? and warming? and pirates? and darfur? and somalia? or as the leader do we get to sit back and elect fools who drive us into a near depression?
but i digress as i sometimes am wont to do. hey- another $10 a barrel down and gas can go under a dollar a gallon. maybe i can get that sequoia afterall. right.....
Armstrong and Contador train together for 3rd day - - SI.com
most of my friends know i just love the tour de france and watching lance is like watching tiger. already excited about lance and cotador on the astansa team and levi is still on the team also, though he is more like the phil m. of the team.
Armstrong and Contador train together for 3rd day - - SI.com
Armstrong and Contador train together for 3rd day - - SI.com
Saturday, December 06, 2008
mini catch-up, run, philly and small, scary car accident
4 days since i last wrote; and no real time right now to really catch up either , but a mini version-
just back from philly tonight. on the way there a uhaul truck lost a piece of metal plating which hit my car and smashed the front end grille and lights- stopped to clean it up and take the rattling turn signal pieces out of the grill and drove on- will change my plans for a car inspection this week, but about $1000 and it should be ok- last trip i had my windshield broken as some will recall. what can i say? nothing like watching stuff flying at you with nowwhere to go to get out of the way.
the last four days exercise wise were light- three days of 6 mile runs and a day of 30 miles on the inside bike trainer doing hills. got some life back into the legs after wed.'s totally dead legged run by doing 100's and 200's on the track yesterday as the sun was coming up on a pretty cold morning. today we ran on the tookany creek trail in elkins park-22 degrees when we ran, but a pretty morning.
drove home and hit some snow- surprised by that for sure but not by the sooners crushing mizzou or fla. beating alabama. poor longhorns lose out i am afraid.
not much golf the last several days either and maybe the break will be good for me as mentally i was tired but also psyched to keep plugging away at it- did get to do some indoor putting drills- really cold weather will get in the way this week but we shall see what we can get in- so much easier to run in the cold- another track run or two also coming up-
all good- staying positive- back tomorrow to get caught up some more--
good luck to jim mellody who is having by-pass surgery; maybe he'll be able to run fast again soon; or at least be really healthy again.
some nice emails from old friends also and will get to them tomorrow. always need sleep when i get back from my mom's as i can barely sleep there no matter how much i try- good food though....
almost spring training time- and can we not have a snow-less winter?
just back from philly tonight. on the way there a uhaul truck lost a piece of metal plating which hit my car and smashed the front end grille and lights- stopped to clean it up and take the rattling turn signal pieces out of the grill and drove on- will change my plans for a car inspection this week, but about $1000 and it should be ok- last trip i had my windshield broken as some will recall. what can i say? nothing like watching stuff flying at you with nowwhere to go to get out of the way.
the last four days exercise wise were light- three days of 6 mile runs and a day of 30 miles on the inside bike trainer doing hills. got some life back into the legs after wed.'s totally dead legged run by doing 100's and 200's on the track yesterday as the sun was coming up on a pretty cold morning. today we ran on the tookany creek trail in elkins park-22 degrees when we ran, but a pretty morning.
drove home and hit some snow- surprised by that for sure but not by the sooners crushing mizzou or fla. beating alabama. poor longhorns lose out i am afraid.
not much golf the last several days either and maybe the break will be good for me as mentally i was tired but also psyched to keep plugging away at it- did get to do some indoor putting drills- really cold weather will get in the way this week but we shall see what we can get in- so much easier to run in the cold- another track run or two also coming up-
all good- staying positive- back tomorrow to get caught up some more--
good luck to jim mellody who is having by-pass surgery; maybe he'll be able to run fast again soon; or at least be really healthy again.
some nice emails from old friends also and will get to them tomorrow. always need sleep when i get back from my mom's as i can barely sleep there no matter how much i try- good food though....
almost spring training time- and can we not have a snow-less winter?
Friday, December 05, 2008
Thursday, December 04, 2008
Wednesday, December 03, 2008
Tuesday, December 02, 2008
run, golf, bike
ran a short and easy 3 miles today just to go over 80,000 and then went off to play golf with the guys. the legs were in need of a rest and 3 miles didn't hurt them much. the golf went ok - i had some really nice shots and some less than nice - parred all of the par 3's and so i hope there is hope that i can find my swing somewhere.
after golf i went to pick up some stuff i am hoping to get to the first tee people and then got in some practice hitting a bucket of balls and doing some chipping and putting. then finally back home-
welcome to traffic - is the rush hour all day now? took forever to get home. have to love sitting still- stopped to get gas as i was going nowhere anyway- $1.85. better than that $4+ for sure.
at home i did the usual stuff for awhile and then rode the indoor bike for 33 miles with short sprints at 110 rpm's. legs were not fresh enough to really get the heart rate up, but it was a nice little easy workout and burned some calories at least.
now for the next 20,000 miles- at 40 miles a week that would make me about 72 years old. doubt i will average that for the next 10 years, but will look forward to each day along the way. on that note i was re-reading dr bob rotella last night and i always learn more each time i look at his books. somewhat inspiring actually. was thinking that it would be nice to have the passion he talks about and thought about some of the people i know who have that about something. three people came to mind and one was a golfer. will see how it all effects me in my most recent attempt at re-invention. time to add something in the time that is left.
family, friends, and health- and a passion for something.... a good positive attitude...be a happy person... take what i already do and extend it out- let's see how it works.....
what is it about a nice high 5 iron shot flying towards the green that is so pretty?
sorry martin lost the run-off, but knew he would. the country is in somewhat of an economic toilet and hopefully these guys can work together to get us back on a forward track. is there a difference between a bailout and a recovery loan?
after golf i went to pick up some stuff i am hoping to get to the first tee people and then got in some practice hitting a bucket of balls and doing some chipping and putting. then finally back home-
welcome to traffic - is the rush hour all day now? took forever to get home. have to love sitting still- stopped to get gas as i was going nowhere anyway- $1.85. better than that $4+ for sure.
at home i did the usual stuff for awhile and then rode the indoor bike for 33 miles with short sprints at 110 rpm's. legs were not fresh enough to really get the heart rate up, but it was a nice little easy workout and burned some calories at least.
now for the next 20,000 miles- at 40 miles a week that would make me about 72 years old. doubt i will average that for the next 10 years, but will look forward to each day along the way. on that note i was re-reading dr bob rotella last night and i always learn more each time i look at his books. somewhat inspiring actually. was thinking that it would be nice to have the passion he talks about and thought about some of the people i know who have that about something. three people came to mind and one was a golfer. will see how it all effects me in my most recent attempt at re-invention. time to add something in the time that is left.
family, friends, and health- and a passion for something.... a good positive attitude...be a happy person... take what i already do and extend it out- let's see how it works.....
what is it about a nice high 5 iron shot flying towards the green that is so pretty?
sorry martin lost the run-off, but knew he would. the country is in somewhat of an economic toilet and hopefully these guys can work together to get us back on a forward track. is there a difference between a bailout and a recovery loan?
Monday, December 01, 2008
DC Road Runners Club - Turkey Trot 2008 Results
will post the results of the trot race despite the fact that they have my own time exactly two minutes off. funny that the three people i ran with or around the entire race had their times correct. oh well and really doesn't matter-
DC Road Runners Club - Turkey Trot 2008 Results
DC Road Runners Club - Turkey Trot 2008 Results
morning duathlon
can you hear marion raven singing in the background?
anyway- up and out this morning despite how cold it seemed- ran out with gail and we did the east blvd long loop. meaning we took west blvd to get there instead of the bike path. just felt like taking a break from being on the path and in this way i could check out the gardens of the houses on west.
legs were still tired and screaming for me to take a day off, but i plowed on having my own little plan for them and hoping i will be wise enough to keep an eye on the little tweaks. got around ok though i could feel race soreness lingering-after no races in a few years i have now raced twice in the last 3 weeks.
ran gail home and got a drink and went back out and down to west blvd and ran the hilly loop down west and up neal st all the way down to ft hunt road and then back home through the neighborhood. stayed out long enough to get my two hours in and also leave myself just short of 80,000 and headed home to the bike.
had planned this last night and despite being tired i knew i would get a drink and revive on the bike- rode the hill workout for 35 minutes and then switched to bike mode so i could get some fartlek spinning in and got 29+ miles in and stopped. had planned to stop at 26.2 and knew i had to get off of the bike or i would go to 36 or 50- my favorite stopping points.
now golf time- day is warming up and will get to 46 degrees and i can even see some sun out as celine dion duplicates the singing of raven. nice but different sort of voice.
should mention i found cowherd radio on the espn radio and watched that as i rode. he had a decent show this morning as i like his around the globe thing or whatever he calls it when he has reporters from other cities chime in about their teams and then trent dilfer did his analysis of football and the ny giants.
isn't it time for the BCS to change how they rank? does it matter as it is "college sports"? when does baseball season start?
back later- 24 more days until xmas.....
anyway- up and out this morning despite how cold it seemed- ran out with gail and we did the east blvd long loop. meaning we took west blvd to get there instead of the bike path. just felt like taking a break from being on the path and in this way i could check out the gardens of the houses on west.
legs were still tired and screaming for me to take a day off, but i plowed on having my own little plan for them and hoping i will be wise enough to keep an eye on the little tweaks. got around ok though i could feel race soreness lingering-after no races in a few years i have now raced twice in the last 3 weeks.
ran gail home and got a drink and went back out and down to west blvd and ran the hilly loop down west and up neal st all the way down to ft hunt road and then back home through the neighborhood. stayed out long enough to get my two hours in and also leave myself just short of 80,000 and headed home to the bike.
had planned this last night and despite being tired i knew i would get a drink and revive on the bike- rode the hill workout for 35 minutes and then switched to bike mode so i could get some fartlek spinning in and got 29+ miles in and stopped. had planned to stop at 26.2 and knew i had to get off of the bike or i would go to 36 or 50- my favorite stopping points.
now golf time- day is warming up and will get to 46 degrees and i can even see some sun out as celine dion duplicates the singing of raven. nice but different sort of voice.
should mention i found cowherd radio on the espn radio and watched that as i rode. he had a decent show this morning as i like his around the globe thing or whatever he calls it when he has reporters from other cities chime in about their teams and then trent dilfer did his analysis of football and the ny giants.
isn't it time for the BCS to change how they rank? does it matter as it is "college sports"? when does baseball season start?
back later- 24 more days until xmas.....
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