Monthly Archives: December 2013

Last Week In Review: (Dec 23 – 29)


Last Week In Review: (Dec 23 – 29)

Monday 10.2
Tuesday 7.2
Weds 7.5  Christmas day, we ran around our community ringing jiggle bells.
Thursday 13.1
Friday 10.2
Saturday 12.5
Sunday 0

Christmas run 2013

Total: 60.7 miles

Nothing to special for Monday or Tuesday, except I was off work all week so I got to run in the early morning hours.  Monday temps were in the mid 60s.  Tuesday and the rest of the week low 30s.

Thursday I ran a little training run where I really only wanted 10 miles.  During the run I talked myself into running a half marathon…did not really push the pace, but noticed I ran this training run in the time I used to have as my goal race times.

Friday (cold) and Saturday both double digits days, Saturday ran some park trails with friends…nice and slow.  Was a good run.

 


Dating or Married to a Endurance Junkie?


Came across this great blog post on what it takes to date an endurance junkie.  It is an excellent read and uncovers a lot of the unique things that make runners/swimmers/cyclist a little difficult in the relationship department.

endurancerunning

Michele and I have been married for 23 years, the last 14 I’ve been an endurance athlete, the first 9, I sat on the couch.

I tell everyone who will listen, my wife treats me better then I deserve.  As an endurance junkie here are a few of the things that make it hard to live with us.

1.  I have way to many shoes, and I never really wear “big boy” shoes.  Weddings and funerals are about the only place you’ll find me wearing dress shoes.  Other then that I wear my “dress running shoes.”

2.  I do enjoy going out on the town, staying up late at night.  But while Michele is warm and in bed, I will be out on the roads getting in a few night times miles.  Although most nights come 9 p.m. and I’m out like a ghost. 

3.  I used to have pretty man feet, but they have taken a beating.  Please don’t call attention to my black toe nails, blisters, missing toe nails and whatever else maybe going on down there.

4.  When it’s cuddle time, pls don’t take offense if I jump out of my skin when any weight is put on my knees.  Other then they are always little sore, they are my most important body part and the most fickle.  It’s not you…IT IS ME!

5.  When I ask you to hang out for 4, 6, 8 or 12 hours while I run an extreme distance.  Please understand the majority of time while I’m running I’m thinking of you.  I might not say it enough but without your support I could not do this.

AND always.  When you say you’re proud of ME…it blows MY mind.

flashcouple

But on the bright side, if your married or are dating an endurance athlete, you always know where we are.  Sleeping, Eating, Surfing the web for our next race or napping in our easy chair.  Oh yea if we are not there, we are out on the road banging out the miles.

BAZINGA

 


CRAVING CHOCOLATE REACH FOR PUMPKIN?


The internet has added so much to my running, great friends, better training and races I never dreamed of.

The internet has also improved the food I get to eat.  While reading the numerous running blogs that draw my attention, I’ve come across a few great recipes.  One of the best is this recipe for brownies made with pumpkin.  That’s right pumpkin…and they taste great.

IMG_20131224_134333_023test

Wish I could take credit but this jewel comes from Halfcrazymama.com  Basically it’s a box of brownie mix, add a can of pumpkin, mix, bake, cool and cut.

Then eat…  It’s that easy.  For all the details click here.


Merry Christmas


(Our Nativity Set 2013)

(Our Nativity Set)

Christmas is not about Santa, a tree or the need to buy gifts, It’s about the LIGHT coming into the DARK world,

Luke 2

New International Version (NIV)

The Birth of Jesus

2 In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. 2 (This was the first census that took place while Quirinius was governor of Syria.) 3 And everyone went to their own town to register.

4 So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. 5 He went there to register with Mary, who was pledged to be married to him and was expecting a child. 6 While they were there, the time came for the baby to be born, 7 and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.

8 And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. 9 An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. 10 But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. 11 Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. 12 This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”

13 Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,

14 “Glory to God in the highest heaven,
and on earth peace to those on whom his favor rests.”

15 When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”

16 So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. 17 When they had seen him, they spread the word concerning what had been told them about this child, 18 and all who heard it were amazed at what the shepherds said to them. 19 But Mary treasured up all these things and pondered them in her heart. 20 The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.

21 On the eighth day, when it was time to circumcise the child, he was named Jesus, the name the angel had given him before he was conceived.

Christmas 2013

From Michele and I, May GODs love shine on you and your family today and everyday,
Merry Christmas


SeaShore Nature Trail 50k 2013


SeaShore Nature Trail 50k, 2013 Edition

PRE-RACE:
I really did not taper for this race, with my eyes on Umstead and my first 100 miler this was going to be a long training run.  Saying that way down deep inside, I wanted to set a new PB.  Monday I ran 10, Tuesday 7 and 9 on Wednesday for 26 miles.

Saturday morning I woke up at 0430, had a nice breakfast of 2 waffles, 2 breakfast drinks and a pop tart. Total carb intake was about 130 grams, finished around 0530.  And even thou I’m trying to break my soda habit, I still had my traditional Diet Dew on the ride out to the park. 

It is a 45 minute drive to the race location.  Arrived just after 0700 and met up with a few of my training buddies.  For some this would be their first ultra distance (>26.2 miles) and for others their 75th (George).  This was my 21st race at an ultra distance.

A bunch of other good friends ran this race as well, Steve (2nd overall), his wife Ally (1st 50k), Mike K and Michele H.

RACE KIT:
NIKE, Red Dr-Fit short sleeve top
Race Ready, Black Long Distance shorts
NIKE, Red Air Pegasus
Dirty Girlz, Puppy paw print gaiters
Garmin, 201
Droid 4 with map my run
Hand Held water bottle 20 oz
GU, power gels x 4
12 Hammer Nutrition Endurolytes

(Andrea, George, Me, Steve, Jeffery, Danny aka Ninja Runner)

WEATHER:
The weeks prior we had all been hoping and praying for good conditions, none of us minded some cool temps, but no one wanted rain.  Thursday night a high pressure system rolled into town and the forecast looked like an early summer forecast not the conditions for the first day of winter.  A high of 72 was predicted with cloudy skies and no rain.  Temps at race start were in the mid 50s and the conditions improved from there.  Truth be know the heat did not give me any real issues, but I did hear a few folks commenting on slowing down because of the heat.

RACE:
Mile 1  10:17 Ran the opening mile or so on the entrance road of First Landing State Park, to a 180 degree turn around.  This took us to the Cape Henry trail head just shy of the start/finish line.  From here on out all miles were on trails until the finishing .2 miles. 

(Course map, First Landing State Park)

 

Mile 2  10:08  My wife worked the 64th Street Aid Station, and I could not resist getting a quick kiss on my way through the stop at 2.9 miles. 

(1st pass through the 64th Street Aide Station
and me with my kissy face)

Mile 3  11:09 / Mile 4  9:54 /Mile 5  10:25 / Mile 6  11:15 / Mile 7  10:19 / Mile 8  11:06 / Mile 9  11:16 / Mile 10  10:46 / Mile 11  11:36 / Mile 12  10:22 / Mile 13  10:17

Ran all of these front half miles with Andrea, it was fun to pass the time talking about family, goals and previous races.  Approaching mile 13, I needed to open up my legs some.  

Mile 14  9:36 Aide station stop at mile 14.5 and my runner Heisman pose.  Need to work on this, a lot.  Got another kiss from my wonderful wife, a hand full of M&Ms and was on my way.  On the way out of the aide station I got a nice shoot out from one of my Twitter followers, this lifted my spirits.  For a brief moment I knew what it must feel like for the famous ultra runners to run thru a supporting crowd.  Thanks @cjohnson397 

Mile 15  9:28 / Mile 16  10:12

Mile 17  9:21 Back at the 64th Street Aide Station at mile 17.7, but no kiss this time around.  I was in and out so fast my wife barely caught a glimpse of me.  I was  feeling pretty strong and making good time. 

Mile 18  8:56  Throughout the day my GPS was spotty at best.  At times I was not real sure of how fast or slow I was running.   I had no reason to be pushing out sub 9 minute miles, but everything was working.  I looked at my watch a few times, and remember seeing times much slower then I knew I was running.  I kicked it up a notch hoping to be running near 10:00 pace but looking back I was running a touch to fast here.  My vigor got the best of me. 

Mile 19  8:44 / Mile 20  9:53 / Mile 21  10:1 / Mile 22  8:46

Mile 23  11:35 Came into the second to last aide station feeling pretty good, grabbed two cookies and a cup of Gatorade.  Fast walked back onto the trail and up a little incline, finished off the cookies and Gatorade.  Learned an important lesson here, with a dry mouth don’t stick a whole cookie in your mouth….cotton/cookie mouth almost took me out.  After recovering from my cookies I felt the need to find a tree.  After getting back on the trails I was having a hard time running the up hills…the inclines taxed my lungs and heart rate more then prior to my little “relief” break.  I think after my pit stop my running rhythm got off tune.  

Mile 24  10:26 / Mile 25  11:40

Mile 26  9:51  If my memory serves me right, I passed the marathon mark at 4h 24m.  Passed a cool little sign encouraging all the first time Ultra Runners 

Mile 27  12:42 (Doggie stop) During yesterdays 50k, at mile 27 I ran up on a young couple walking their dog, a miniature schnauzer. I had to stop and say hi… I told them about our Hanna…it felt good but I had to say a quick goodbye, and ran the next half mile with tears in my eyes. Hanna is always with me.

Mile 28  11:12 / Mile 29  10:21

Mile 30  12:21 Last aide stop, and the turn for home.  I got a bit lost on this section, not off course lost, but lost with how much further I had to go and how hard I could push it.  I was struggling a bit, could have used a another GU prior to this and was feeling low on energy.

Mile 31  11:06  When I finally was able to get a bearing on where I was distance wise, my legs were pretty much zapped. 5th PB in my last 5 races, and 31 minutes faster.

FINISHED:  5h 23m 00s, burned over 4000 calories and placed 16/51 in my age group. 

  (Race bib and bling, nice wooden medal)

POST RACE:
This was the second race where I used the Endurolytes tablets.  I took 3 tablets (and 1 GU Gel) every 6 miles and I do feel they help keep my legs alive during the final stages of a race.  Another excellent event put on by the Tidewaters Striders.  I highly recommend this 50k to anyone wanting to run their first Ultra, it’s not easy…but it doable.

FINAL THOUGHTS:  Hats off to everyone who ran this event, for some it was a real battle out there.  But no one gave up and I believe everyone walked away with memories of a great day on the trails.  I hung around at the finish and was able to see Andrea and George finish about a minute of each other.  Jeffery finish first out of our bunch.  Unfortunately I had to leave to make a prior appointment before seeing Danny and Steven finish. 


Week in Review


Week In Review: (Dec 15 – 22)

Monday 10
Tuesday 7
Weds 9
Thursday 0
Friday 0
Saturday 31
Sunday 0

Total: 57 miles

Monday/Tuesday and Wednesday my only running days prior to running the SeaShore Nature Trail 50k.  This is my third time running this event.  There’s been some good, some bad and I hope some better times at First Landing State Park.

Monday and Tuesday were both easy days, I ran around our housing community and did not push the pace much.  Wednesday I ran with my wife while she fast walked. We stayed on Fort Lee to take advantage of some daylight hours.  I got in a solid 9 miles and some hills with a respectable 8:30 pace.  Then we shut it down for the week tapering for the 50k.

2013seashore50k grouping

Saturday I ran the SeaShore Nature Trail 50k and had a good outing.