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.
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