Friday, January 30, 2009
and on and on
so the snow this week sure changed plans for my birthday as well as the rest of the week, but i did manage to get in some miles this week with back to back 9 mile runs on wed and thursday and then took today off to go to our refi settlement. the legs were really tired yesterday anyway after some longer runs and the 65 mile bike ride. with 58 miles in the last 7 days they needed a break. i know that the last 7 days don't really constitute my running week, but it is still a bunch of miles and the legs say they needed a break.
about 4 miles of yesterday's run was done with george, who i bumped into coming down west blvd and that was nice as he is steadier than i am and i may be just a little stronger even with tired legs so it worked out ok for both of us. then i spent several hours practicing golf and that was nice despite the cold. i did go to the range today but the course was still under snow and water so i hit a large bucket and went home to do short game in the back yard. it all went so-so but i am still learning things and did practice what andy had said.
and before settlement i did a nice weight workout and that went well. i did notice later in the day that my left PF and hip flexor were really tight but i stretched them out a bit and it seemed to help. cannot afford my good side to be hurt at all, even if the dr says the left side is my tight side. it is the right quad that holds me back for sure. i have been stretching more and more and will keep it up.
now on to whatever is next. lots of things to do and also to decide in the near future. am now signed up for 4 marathons and can easily schedule 4-6 more. can the body hold up? if i can get through the first one or two i think i can do when i ran with MAMA and did my marathon every month. we shall see. have some more support and also have to deal with conflicts. should be interesting.
about 4 miles of yesterday's run was done with george, who i bumped into coming down west blvd and that was nice as he is steadier than i am and i may be just a little stronger even with tired legs so it worked out ok for both of us. then i spent several hours practicing golf and that was nice despite the cold. i did go to the range today but the course was still under snow and water so i hit a large bucket and went home to do short game in the back yard. it all went so-so but i am still learning things and did practice what andy had said.
and before settlement i did a nice weight workout and that went well. i did notice later in the day that my left PF and hip flexor were really tight but i stretched them out a bit and it seemed to help. cannot afford my good side to be hurt at all, even if the dr says the left side is my tight side. it is the right quad that holds me back for sure. i have been stretching more and more and will keep it up.
now on to whatever is next. lots of things to do and also to decide in the near future. am now signed up for 4 marathons and can easily schedule 4-6 more. can the body hold up? if i can get through the first one or two i think i can do when i ran with MAMA and did my marathon every month. we shall see. have some more support and also have to deal with conflicts. should be interesting.
Thursday, January 29, 2009
did the wall fall?
Did the wall fall? Can it?
In a room with three people
Who is the giant
And who is the clown
If there were four in the room
Would that make a difference
Would someone be lonely
And someone be free
Now there are five there
And the room seems crowded
Should someone leave
Will someone speak
In a room with three people
Are there no woman
Are there no men
If there were four in the room
Could one be a partner
And one be a friend
Suppose there were five
Would one be gay
Would one be loved
And one be hated
In a room with three people
If a wall fell down
Would it still be a room
If four people watched it
Would the wall still fall
Suppose that they caught it
And the fifth person asked
Where did you come from
Where is my partner
Where is my friend
Who will love me
If I were gay
If I were black
If I were yellow
If I were brown
If I were white
And the wall falls-can you hear it
In a room with three people
Who is the giant
And who is the clown
If there were four in the room
Would that make a difference
Would someone be lonely
And someone be free
Now there are five there
And the room seems crowded
Should someone leave
Will someone speak
In a room with three people
Are there no woman
Are there no men
If there were four in the room
Could one be a partner
And one be a friend
Suppose there were five
Would one be gay
Would one be loved
And one be hated
In a room with three people
If a wall fell down
Would it still be a room
If four people watched it
Would the wall still fall
Suppose that they caught it
And the fifth person asked
Where did you come from
Where is my partner
Where is my friend
Who will love me
If I were gay
If I were black
If I were yellow
If I were brown
If I were white
And the wall falls-can you hear it
Tuesday, January 27, 2009
Monday, January 26, 2009
last day of being 61 and al capone
ran 11 miles this morning on a very cold trail. the run went ok mostly though i went slow- idea was just to stay out and get the miles in and i did- am supposed to meet friends tomorrow but snow might cancel that so i just ran long today in case- will crawl along tomorrow if i have to.
also hit about 140 balls trying to recapture the nice tempo i had yesterday, but it was mostly gone- a real up and down day- was i tired-was it the cold? i just stunk the place up-
have a nice birthday dinner a day early due to school and weather concerns of tomorrow. and i bought a new driver on-line-
all in all an ok day- as for capone, i do need to look this up again, but he either died on the 25th or 26th of january and my mom used to say i took his place in the world. her little joke-
stay well people!
also hit about 140 balls trying to recapture the nice tempo i had yesterday, but it was mostly gone- a real up and down day- was i tired-was it the cold? i just stunk the place up-
have a nice birthday dinner a day early due to school and weather concerns of tomorrow. and i bought a new driver on-line-
all in all an ok day- as for capone, i do need to look this up again, but he either died on the 25th or 26th of january and my mom used to say i took his place in the world. her little joke-
stay well people!
Sunday, January 25, 2009
almost birthday time
ran about 5-6 miles this morning and saw 4 eagles while on the trail. legs not too bad after yesterday's run. then off to play golf and then home for a birthday dinner. all in all a really nice day , even the golf in 26 degrees. back later.
Saturday, January 24, 2009
16 miles without the cloud of dust
today was a sort of a test to see just where i was physically and mentally. and i stuck it out and got 16 miles in. most alone, a few with two nice women out on the trail. good part was that i ran the entire way and that i had done a nice little run yesterday so today was done without being rested. i could have gone on for some more, but not sure how much. anyway, it was a good start to getting ready for the marathons ahead even if the first few will be done without being fully ready.
some cold golf practice and lots of time spent looking for a new stove. then inside stuff.
some cold golf practice and lots of time spent looking for a new stove. then inside stuff.
Friday, January 23, 2009
too much to say to say it now
hate doing the blog when i don't have time and will just re-do this tomorrow- got home from long day out and computer could not get connected. quick sound bite- short run and golf yesterday and a longer run and some golf today followed by the golf show. screwed up getting home in time to go where i was supposed to by getting stuck in horrible traffic.
another day tomorrow-- toooooooo much to do and not enough time to do it. how did i ever work full time?
another day tomorrow-- toooooooo much to do and not enough time to do it. how did i ever work full time?
Thursday, January 22, 2009
Wednesday, January 21, 2009
running, biking and golf- plus the MCM and a new president
a decent two days-- ran an ok track workout yesterday forcing myself to go longer and at least starting to get back into long stuff mentally. ran 2 x mile and some 400's and 200's. it was very cold and very windy and i did the miles slower than i would have liked, but i did them. the other stuff was quicker, but not as good as recently. at least i had done several decent runs in the past days and my legs i am sure were not springy-- also added 36 miles on the bike after playing 9 holes of golf yesterday and added 13 miles of cooldown riding after 8 very slow and easy miles today. the new theories of less is better has never really worked for me. i get everything done on strength and not speed for sure.
also signed up for two marathons. turns out my 15 marine corps done qualify me for automatic entry and i thank them for that. might as well start getting to number 200 and signing up is good motivation for training. haven't done anything over 2.5 hours since the harrisburg marathon, other than long bike rides.
and finally we have a new president. at least most of the country and the rest of the world was waiting for yesterday. now we'll see whether they can really work together to overcome the lost 8 years of gwb and bring some conscience and clear thinking in the decision making process.
i only want what's best for the country as they say. even i, who wanted gore to win, wanted bush to do a great job. he was still my president and the president of the country, but his years were lost to the world, and as my dad used to say, if you are standing still, you are really going backwards. was that a run-on sentence? let's hope for the way of the ultra runner- relentless forward motion - for the country and the world and all of those ultra runners out there..
and a big shout out to the hokies of va tech over wake forest!!!! onto baseball season.......
also signed up for two marathons. turns out my 15 marine corps done qualify me for automatic entry and i thank them for that. might as well start getting to number 200 and signing up is good motivation for training. haven't done anything over 2.5 hours since the harrisburg marathon, other than long bike rides.
and finally we have a new president. at least most of the country and the rest of the world was waiting for yesterday. now we'll see whether they can really work together to overcome the lost 8 years of gwb and bring some conscience and clear thinking in the decision making process.
i only want what's best for the country as they say. even i, who wanted gore to win, wanted bush to do a great job. he was still my president and the president of the country, but his years were lost to the world, and as my dad used to say, if you are standing still, you are really going backwards. was that a run-on sentence? let's hope for the way of the ultra runner- relentless forward motion - for the country and the world and all of those ultra runners out there..
and a big shout out to the hokies of va tech over wake forest!!!! onto baseball season.......
Monday, January 19, 2009
back from philly-four days worth
short version- 4 runs of 4,7, 11 and 8. 4 easy miles before going to philly to see my mom. then drove up and spent two days there. spent a mostly inside day visiting and had a nice dinner from giovanni's. was very cold there. got up the next day and went to tookany creek to run and got about 7 miles in while running untimed but hard enough 100 and 200's. it was about 1-7 degrees depending on who you were listening to. eventually the sun came up and it helped. spent the rest of the day visiting after breakfast at jack's deli. can't beat jacks. then later in the day drove home trying not to get caught up in the traffic headed south following the president elect's talks in philly and wilmington. made it home ok though traffic was a little bit heavier than usual. and found out that gail's older car had been broken into along with several others in the neighborhood, though nothing of value was in it and nothing appeared to have been taken. got up the next morning and ran a decent 6 miles after a slow 5 mile warmup. included was 12 x a short hill interval workout just to get the legs going.
and then played golf and got some practice in before watching the eagles lose to the cardinals as someone forgot how to play defense and cover fitzgerald. caught up with the house chores, etc and was up and out early enough on MLK's holiday to run 8 too quick miles with george on the mt vernon trail. then went to practice golf again and met nate and jennifer there. hadn't seen nate in awhile. jennifer and i talked running while he hit as i was already done. nate is had lived in austin, tx and wants to go back and we talked about that for a bit. and finally back home.
30 miles in the last 4 days brought the week to 53 for the second straight week. need to add a few miles this week. signed up for another marathon.
and another day is close to being done. still lots to do, but cold weather will keep me in more than usual perhaps and i will catch up.
end of gw bush tomorrow. the world is full of hope that the new admin. will turn things around and so am i.
and then played golf and got some practice in before watching the eagles lose to the cardinals as someone forgot how to play defense and cover fitzgerald. caught up with the house chores, etc and was up and out early enough on MLK's holiday to run 8 too quick miles with george on the mt vernon trail. then went to practice golf again and met nate and jennifer there. hadn't seen nate in awhile. jennifer and i talked running while he hit as i was already done. nate is had lived in austin, tx and wants to go back and we talked about that for a bit. and finally back home.
30 miles in the last 4 days brought the week to 53 for the second straight week. need to add a few miles this week. signed up for another marathon.
and another day is close to being done. still lots to do, but cold weather will keep me in more than usual perhaps and i will catch up.
end of gw bush tomorrow. the world is full of hope that the new admin. will turn things around and so am i.
Thursday, January 15, 2009
two very cold days
ran 9 miles yesterday and 8 more today despite the very cold weather. yesterday was a nice and simple run north on the trail for 4.5 miles and then turn around. i saw no other runners at all. strange even for this weather. did have a guy go by on a bike and he re-passed me on the way home. must have been even colder. wind chill was 7degrees when i ran. wasn't too bad when the sun was on me but the wind was not friendly when it gusted. at any rate i did it and it went ok.
spent the rest of the day practicing some golf, reading the book-club books and going to home depot and buying bricks which i laid out when i got home. was nice to be back inside.
today i ran 8 miles. it was much colder but less windy. though not windless. i went back and forth two miles at a time so as not to be too far from home at any one time and to have the sun on me more frequently. did some short pickups to try and stretch the hamstrings as i have noticed that when i run in the very cold that i shorten my stride and my hammies tighten up. even stopped twice and did some jumping jacks and squats just for kicks. did see one other runner today- a lady who never has winter clothes on, but today she had on an overcoat of some sort. ....and two dog walkers.
followed the same routine by practicing some golf, though less, and then back to the book which i finished. and then lots of inside type stuff and now getting ready for travel.
an ok two days though not the way i would want to spend too many days. i just don't like being inside.
spent the rest of the day practicing some golf, reading the book-club books and going to home depot and buying bricks which i laid out when i got home. was nice to be back inside.
today i ran 8 miles. it was much colder but less windy. though not windless. i went back and forth two miles at a time so as not to be too far from home at any one time and to have the sun on me more frequently. did some short pickups to try and stretch the hamstrings as i have noticed that when i run in the very cold that i shorten my stride and my hammies tighten up. even stopped twice and did some jumping jacks and squats just for kicks. did see one other runner today- a lady who never has winter clothes on, but today she had on an overcoat of some sort. ....and two dog walkers.
followed the same routine by practicing some golf, though less, and then back to the book which i finished. and then lots of inside type stuff and now getting ready for travel.
an ok two days though not the way i would want to spend too many days. i just don't like being inside.
Tuesday, January 13, 2009
day of stuff
ran 7 miles this morning and was tired. need a rest break again. not quite sure why i am so much more tired here than in england. was pretty cold, but pleasant enough along the river. then did house stuff and golf practice for several hours until it just got too cold.back home to read and relax.
a very fast wrapup- more later
a very fast wrapup- more later
Sunday, January 11, 2009
8,7,8,12 and 5 mile runs since the last blog
what can i say? i am trying to squeeze too much into my days and running out of time- a matter of priorities i know. but have dome two decent track runs in the cold and rain this week, a hill workout of 12 hill repeats in a pretty nice downpour, plus an ok if not a little too fast of a 12 mile run with a couple of recovery runs-today's was very tired but interesting as i ran to the jones point lighthouse. got 53 miles in last week plus one ride of 43 miles. also played 9 holes of golf 5 times in the last 8 days and spent a good deal of time working on the house and had it appraised.
a quick little wrap up leaving out many details i know. gail came down with a cold yesterday so we skipped the group run, though i did find some people to do some of my run with out on the trail. now to hope that her cold leaves the house without infecting me.
lots to do this week --- as always .... should be fun though it will be very cold.
eagles win as did ravens. something to watch until baseball season and the tour de france.
peace!
a quick little wrap up leaving out many details i know. gail came down with a cold yesterday so we skipped the group run, though i did find some people to do some of my run with out on the trail. now to hope that her cold leaves the house without infecting me.
lots to do this week --- as always .... should be fun though it will be very cold.
eagles win as did ravens. something to watch until baseball season and the tour de france.
peace!
Saturday, January 10, 2009
Thursday, January 08, 2009
Tuesday, January 06, 2009
tired of being behind for sure
will start a brand new schedule tomorrow guaranteed - and will add to this post also, but in a nutshell as i have done far too often, yesterday consisted of a 4 mile easy run and 43 miles on the bike. today was a little 7 mile run in a driving cold rain-without seeing anyone else out on the trail and that is a rarity.
worked on many other things and did practice some golf. played yesterday and was horrible and would have sold my clubs right there on the 9th tee box if i could have. but worked on it today in the rain hitting 150 balls or so and figured out what i was doing wrong- time will tell and it is not lasting and that is for sure!
off i go as i have a re-fi appt tomorrow and a track workout to do before that.
worked on many other things and did practice some golf. played yesterday and was horrible and would have sold my clubs right there on the 9th tee box if i could have. but worked on it today in the rain hitting 150 balls or so and figured out what i was doing wrong- time will tell and it is not lasting and that is for sure!
off i go as i have a re-fi appt tomorrow and a track workout to do before that.
Sunday, January 04, 2009
12 miles and some golf
up and out pretty early and it was still cold though not quite dark- headed down west blvd and did the neal st hill loop and ran down neal all the way up to ashwood and then went north back to west blvd and up to the alexandria bridge and then over to east blvd and back down, but added the loop along the water and got the big hill in. then back down east blvd to collingwood and over the parkway and then off of the trail back to ashwood and neal. ran down neal and did a couple of down and ups through the streets there just to add some time and stay off of the trail for awhile. and eventually headed back down towards mt vernon to see if the nesting eagles were out. saw some people i knew but nobody i could run with. went all the way down to the one mile mark and turned home and did the long way back rather than just turn up waynewood. wanted to make sure i got 12 miles in. and when i was sure i stopped. this week i will add the new garmin to my runs and will know more exactly. in reality i probably ran more than 12 but that is ok.
a day of stuff to do and work in the garden and did all of that and went to play golf, knowing i would miss some of the eagles (big win) win. played 9 holes with scot and also got some practice in and headed home to take care of the regular sunday night chores.
another day done for now- 4 days now with about 20 hours of sleep-not good.and a really busy week ahead-how did i ever find time to work?
a day of stuff to do and work in the garden and did all of that and went to play golf, knowing i would miss some of the eagles (big win) win. played 9 holes with scot and also got some practice in and headed home to take care of the regular sunday night chores.
another day done for now- 4 days now with about 20 hours of sleep-not good.and a really busy week ahead-how did i ever find time to work?
Saturday, January 03, 2009
9 miles on the c&o canal
yesterday i needed a rest so i took the day off from running and rode 15 miles indoors very easily just so i could loosen up enough to stretch. then spent the day doing golf stuff- played 9 holes; hit 120 balls, pitched for an hour and chipped and putted for almost two hours. a fun day of golf- then ran errands.
today i was up at 6 and off to meet fred and mary ellen and the group to run on the c&o canal. a cold morning, but really quite pretty and the canal was in its' winter glory as the sun streamed across the canal water and the rocks made for a nice backdrop. the group ran well, each runner doing their chosen distance and i ended up running 6 fast miles and 3 easier ones. then home and eventually back to some golf stuff and more errands.
an ok day- tired now as i did this on about 4+ hours of sleep and i will need to get some more tonight if i want to get going early. change of plans as tomorrow's birthday party has been temporarily called off as the hostess came down with a flu bug.
lots to do this next week- time to get started....a big thanks to mary ellen, fred and monica.
today i was up at 6 and off to meet fred and mary ellen and the group to run on the c&o canal. a cold morning, but really quite pretty and the canal was in its' winter glory as the sun streamed across the canal water and the rocks made for a nice backdrop. the group ran well, each runner doing their chosen distance and i ended up running 6 fast miles and 3 easier ones. then home and eventually back to some golf stuff and more errands.
an ok day- tired now as i did this on about 4+ hours of sleep and i will need to get some more tonight if i want to get going early. change of plans as tomorrow's birthday party has been temporarily called off as the hostess came down with a flu bug.
lots to do this next week- time to get started....a big thanks to mary ellen, fred and monica.
Thursday, January 01, 2009
new year's day
the year wrapped up with 2801 miles. ran the madd 5k in 26:58 which is decent for me and the cold and wind didn't help, but i had fun mostly. marathons can make you tired but they don't hurt like a 5k.
today i ran a nice and very easy 5 miles plus did 20 miles on the indoor bike. and had some golf practice and watched football and hockey. the power continued to go off and come back on, but it is good now and the phones are working again.
off to the train station in the morning so will cut this short. shame about penn state though.
today i ran a nice and very easy 5 miles plus did 20 miles on the indoor bike. and had some golf practice and watched football and hockey. the power continued to go off and come back on, but it is good now and the phones are working again.
off to the train station in the morning so will cut this short. shame about penn state though.
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