Thursday

7.26 miles this morning. Still a lot of smoke in the air here from the wildfire south of us.

Hydration info: 72°, 65% humidity at 0415. Weighed 174.8 before the run. Wore the fuelbelt with just water, drank 20 oz. during the run, 10 oz. at the pool, then 12 ounces of chocolate milk after that. Weighed 174.8 afterwards.

Yesterday was an unscheduled rest day. I'll probably run early Sunday morning to make up for it.

Today's plan is run, swim and lift.

Started the month at 180.2 lbs, ended at 174.6 lbs. 150.2 miles for the month. I really want to hit 170+ for June.

Tuesday

68° w/ 67% humidity this morning at 4:30 when I ran. Very nice. Pool afterwards... the water in the pool is a great temperature, but I'm sure it will turn into bath temperature in a few weeks. I'm enjoying it while I can.

Yesterday was 7.26 miles, this morning was 7.2... I think I'll do 7's through Friday and then 10 or 12 on Saturday morning which will give me somewhere around 45 for the week.

I will probably swim at lunch today and then lift tonight with Rick.

Veteran's Day

Not a day goes by that I don't think about and pray for American soldiers, sailors, airmen and marines serving our country. Many of the people I talk to every day - and a lot of the runners I work with on the weekends - are active duty military stationed at Fort Benning. We have regular customers who deploy, come back, deploy again... it's very tough on them and it's tough on their families. We should all think about them today, but we shouldn't forget about them tomorrow.

So I ran 7.2 miles today. Kind of a late start, got to the Riverwalk around 12:30, when it was 86°... sort of warm. Actually got a sunburn today. I ran with the camelbak again, glad I did= I didn't empty it, but I locked my car key inside the car, so after running 7+ miles in the heat, I drank what was left in the camelbak and stood around waiting for a key to arrive.

Got home, went to the neighborhood pool, stayed in the water for about an hour. All in all, a good day.

Saturday

got a late start today. I was planning on running 12 miles but had to stop at 10.5 so I could get to work on time.

Saw lots of boats and people at Rotary Park taking part in the fishing tournament. Lots of runners and cyclists out  today as well.

Below The Knee got a huge shipment of Asics. Kinsei, kayano, nimbus,2120, the new Cumulus, trail 2120... I will be trying on shoes all day long. The nimbus and cumulus look awesome



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Wednesday

Ran another 7.2 route this morning. 64° with 70% humidity.

Tuesday

Ran 7.2 miles this morning. Low 60's with low humidity, very nice. Went to the pool afterwards and so begins the summer morning running ritual... run followed by some pool time.

Anyway. Not sure what I can do for lunch today, but tonight I will either swim or lift with Rick.

Sunday & Monday

Sunday: relaxed, worked till 9pm or so.

Monday: 5 miles North Marina riverwalk & weight training with my son at night.

Plan for Tuesday: run 7, swim, either weights or bike at night. i'd rather bike but Rick would rather head back to the gym. We shall see.

Saturday

Ran 7 miles this morning on the Riverwalk, with Rick, who did 5 miles. His knee was bothering him so he cut his run a little short.

Friday

Swam this morning. Run at lunch, lift tonight. Long run tomorrow.

Thursday

Overslept - work lunch - rode bike on Riverwalk at night. Basically a rest day, which means I'll need to run on Sunday - ouch.

Wednesday

8.4 miles this morning. 68° with 96% humidity when I was running. Very comfortable.

Lift weights this evening.

Tuesday

Ran hills today @ North Marina riverwalk

Monday

68° this morning at 4:30 am... pretty nice. Just a tiny vague slice of moon.  Slight breeze. Ran 7.31 miles at a comfortable pace.

 

I have to do yardwork tonight, then attend a neighborhood pool board meeting, and then hopefully I can do some weight training.  Rick is on his own=  but he's heading to UGA tonight anyway to visit for a couple of days.

Long Run Saturday

Rick and I went to the Riverwalk this morning at 7:30. I ran 10.3 miles, Rick ran 7 miles (a distance PR for him). We ran together until 3.5 miles, then he turned around and headed back. I wanted to run 8.5 for sure and then just went ahead and went to the 5 mile point, then turned around and ran back.

We lifted weights last night. Rick will lift today... while I work. It's great that he ran 7 miles; he's been running 5-6 miles a day but wants to put a 'long run day' into the mix. 7 miles was a good starting point for him.

I am over 40 miles for the week and will probably run a little bit tomorrow. Rick is over 30 for the week.

Friday

7.3 miles this morning, same route as usual.  Shorts, no shirt, camelbak... it feels like summer's here already. 66° with 75% humidity when I started my run at 4:30.

 

I usually mix my gatorade mix 50/50 with water, then add a little salt, and drink that during the runs. I was thinking this morning back to when I was running years ago and was constantly getting headaches and nausea after hard workouts. 

 

The history of that:  in 1982 I suffered heat stroke. After a week's rest, I finished up Airborne school then went to IOBC and kept getting heat injuries. It was a real problem- but I was assured that I just needed to drink more water and stay hydrated. This went on until I was in Ranger school at Fort Benning, in June, and was off by myself throwing up, on the verge of having another heat injury... and the medic came by and asked me what was I doing with the salt in my MREs.  I said that I never used it.  So I started using it and the entire 'heat injury' problem went away.   I was taking in so much water that I was having hyponatremia symptoms. The problem is that at every stage, I was told 'drink more water'. The Ranger School medic was experienced enough to see what the real issue was. My electrolyte balance was really out of whack.

 

So for me, in the summer here when it starts warming up, I try to keep salty snacks around and I add a little extra to the fluids I drink when I am running. I never get headaches after a run, and drinking the salted gatorade and water mix helps me recover so that I can turn around and run another 7 or 8 (or 10 or 15) miles the next morning.  By July it will be in the 80s here at 4am with 90+ humidity.

Thursday

Lifted weights with Rick last night. He's a lot more serious about it than I am, but he's got me doing bench presses and incline presses now with free weights. I like that-  normally I just sort of rush through it, since I'm by myself and don't have a spotter. I generally just use the machines. I'm a lot more confident now on the free weights and will probably continue it once he goes off to camp and then back to school.

 

2 exercises have really helped my running.  The first is the glute-ham situp, which is demonstrated on the Crossfit site.  I linked to that exercise a couple of days ago.  The second is the single leg squat, using just body weight.I've had a recurring problem with hip pain & hip flexor tightness,  and these 2 exercises have helped me a lot.

 

This morning I managed a 6.5 mile run on my usual route. Nice weather. 60° with a slight breeze. It's supposed to warm up tomorrow morning.

 

I'm keeping track of Rick's 8 week training, which I'm taking part in, with a record of all the workouts and before and after photos, plus photos every 2 weeks. I'll post it here once he's finished.

Wednesday

Gorgeous morning for my run!  I did 8.3 miles this morning, basically from the Spectrum on Moon Rd (by Gold's Gym) up to Veteran's Parkway, then north to Starbucks, then back again the same way. Moonlight, breeze, 60 degrees... it was terrific weather.  It's supposed to be 5 degrees warmer from here on out each morning. And of course, hardly any traffic at 4am...

 

Ran hills at North Marina yesterday, then swam last night.

 

Will go to the gym and lift tonight after work.

 

Monday

Ran 6.7 miles. Swam at lunch. Lifted weights w/ Rick after work. Phew! Rick is killing me in the weight room.

Tuesday: lunch run hills @ North Marina, then swim tonight

Sunday

Plan for this coming week:

Mon: run 6, swim, lift
Tues: run 6, abs, swim
Wed: run 6, lift
Thurs: run 6, abs, swim
Fri: run 6, swim, lift
Sat: long run 8-10 miles
Sun: bike, run 4 miles

Rules for this week: run 40 miles, swim 2+ miles, abs every day, lift 3x

Saturday

8.1 miles on the Riverwalk.

A little warmer... I weighed 176.6 when I started the run, and 175.6 when I got home. I drank about 40 ounces of fluid during the run. The humidity was at 80%. I took the Camelbak this morning just to get used to it, but I was very glad that I brought it with me. I took off my shirt at the turnaround point and stuffed it into the pack.

I wish I had a way to ftp from my treo. I'll be at Below The Knee today and I just noticed that the new Air Vomero is here, also the Zoom Elite and in the women's, the Air Zoom 100 +
All of these are outfitted for the Nike+ system. Pretty nice running shoes!

I've really been paying attention to keeping my back straight. I think when I get tired, I tend to bend at the waist and aggravate my hip soreness. So far so good with the hip.

I've been doing one ab exercise in particular that has really helped the hip flexor pain and tightness. You can see on the Crossfit site, just go to the demo exercises. It's called the 'Glute-Ham Sit Up'. Just go to demos when you're at the site.

Friday

4 miles hill repeats at lunch. Fun! Warm but not humid. I'm taking the Camelbak on all my runs now, getting used to it again.

Rick is visiting his girlfriend in Athens today, so i'll do the Saturday riverwalk run alone... i hope he's running while he's up there but I have a feeling he is just taking it easy. That's ok- next week is week # 2 of 8 for him and he needs to ramp up the running and swimming a bit :-)

Thursday

Good 6.4 mile run this morning. Full moon, 62°, slight breeze.... pretty nice out there. I'll swim at lunch and then go the gym with Rick tonight for his weight workout.

I"ve got my fingers crossed that the hip soreness is over with; I'd like to really start ramping up the long runs so that by August I'm up to 20+ on Saturdays.

Wednesday

Sunday = 4 mile run

Monday - Lifted weights in the AM, 6.2 mile run

Tuesday - Lifted weights w/ Rick PM. Rick has been lifting 5-6 times a week for months and months. He's really strong.

Wednesday (today):

Ran 6.2 miles this morning. 68 degrees. Will be running only in the early mornings from now through the summer. Plan to swim at lunch and then do my normal lifting set tonight.