Somehow or another, all of the information on my Palm PDA was erased this week. Arghhh! It's certainly not a crushing blow, but I lost some information that was important to me. Because I had been lax in syncing my PDA to my computer, I lost a fair amount of my daily running log (greatest loss) as well as some calendar changes, a couple of updated contact files, some reminder notes about books I wanted to read and movies I wanted to rent, and some sermon notes that were imbedded in my Palm Bible (almost equal to the running log loss -- see below). Almost as bad, I'm having trouble restoring the information I do have back to the PDA -- I'm working on figuring out that problem.
Some of those things will be recovered in my human memory over time or they aren't important enough to expend any energy trying to remember/recover -- books and movies, for instance. While it would be the spiritual thing to say that the sermon notes are more important than the running log, I don't think there were any real faith-shaping thoughts recorded over the last 2-3 months, so the loss isn't really profound. But, the running log had details that I'll never remember -- no way I'll remember the times or the routes that I ran. I can probably recover the key elements. For instance, at the end of 2006, I did a post on this blog that summarized my running for 2006. So, I have the total miles run for the year and can recover the gross number of miles I've run since beginning in 2003.
I decided that I needed to rethink how I keep my running log. I like advancing technology and had been looking for a good use for Google's Docs and Spreadsheets. My running log seemed to be a good candidate -- while I'm in the US, I have great internet access so speed is not really an issue and Google's archives provide a fairly reasonable assurance that my log won't simply get lost. So, let's try it! Then, in the process of trying it, I wondered if, since I'm creating an online spreadsheet, it would also be possible to have that spreadsheet show up on this blog. Kumbe! (Swahili interjection of surprise -- roughly, Wow!) It is quite possible.
So, here it is -- my running log for all the world to see (including my daily weight so you can see my struggle with that -- being fully aware that at 5'10" and currently weighing in the upper-170's, that won't seem like a struggle to many people -- but, I want to be down to 170, full stop).
BTW, the mid-teens is cold for running. For me, 14° must be about the coldest for running with a long-sleeved running shirt and sweatshirt. I tried running with a fleece the other day when it was 16° and that was a tiny bit too warm. Today, at 14° and a sweatshirt, I was a tiny bit too cool.
Enough! I'm rambling now. Run well, y'all.
Bob
Richmond
10 February 2007
04 February 2007
Running With Friends
Normally, I run by myself. I don't know any folks around here who want to run 5-6 miles at 5:30 AM. Last week though, I flew to Ontario, California for a meeting of our mission organization's board of Trustees. Several of my co-workers who flew out are also runners. Because of our schedule, we could run at 6:00 AM. So, Tuesday, 3 of us headed out. Since we all normally run at different paces, we stayed together for the first loop and then split up -- one went back to the hotel and 2 of us did another lap.
I've found that running with others always makes the run easier. But, running the first lap about 01:15 mpm slower than normal made the whole run easier. It was great! Thanks, Bob and Lonnie.
Tuesday night, we agreed to go again Wednesday morning. Just as I pulled my shoes on, I realized it was raining. This is "sunny" Southern California -- it can't rain! I headed to the lobby where Lonnie and Matt were waiting for me -- Bob was smarter than the rest of us and stayed in his room. We decided we didn't want to pack wet shoes the next morning to go back to Richmond, so we headed to the fitness room to run on the dreadmills. Wouldn't you know it -- they were all being used. Shoot! We're dressed, it's S Calif, let's go in the rain.
The rain wasn't bad but the street drainage was awful and we had some monster puddles. The first one I stepped in was a shocker because the water was COLD! Still, a good run -- slow first 3 miles and a normal last 3 miles.
For the curious, here was my route the second day. Those who only did 3.1 miles turned back to the hotel at just before the 3 mile mark:
DoubleTree Ontario Airport Hotel
Run well, y'all,
Bob
I've found that running with others always makes the run easier. But, running the first lap about 01:15 mpm slower than normal made the whole run easier. It was great! Thanks, Bob and Lonnie.
Tuesday night, we agreed to go again Wednesday morning. Just as I pulled my shoes on, I realized it was raining. This is "sunny" Southern California -- it can't rain! I headed to the lobby where Lonnie and Matt were waiting for me -- Bob was smarter than the rest of us and stayed in his room. We decided we didn't want to pack wet shoes the next morning to go back to Richmond, so we headed to the fitness room to run on the dreadmills. Wouldn't you know it -- they were all being used. Shoot! We're dressed, it's S Calif, let's go in the rain.
The rain wasn't bad but the street drainage was awful and we had some monster puddles. The first one I stepped in was a shocker because the water was COLD! Still, a good run -- slow first 3 miles and a normal last 3 miles.
For the curious, here was my route the second day. Those who only did 3.1 miles turned back to the hotel at just before the 3 mile mark:
DoubleTree Ontario Airport Hotel
Run well, y'all,
Bob
15 January 2007
Addicted!
Well, today I feel like I'm a confirmed running addict. I didn't sleep well at all last night -- had weird dreams and kept waking up. So, I decided I could take a day off. Wrong choice! I have been groggy all day long -- not really sleepy-groggy but just couldn't shake the sleep dust. I should have foregone the last 30 minutes of nonsleep-sleep and hit the road.
My running journey has been interesting. Of course, there were the first few weeks when I was just simply out of shape and I had to push through that. Then, I began to lose weight fairly quickly, one of my initial reasons for getting back to running. At that point and for the next year, I really liked the results of running but didn't like running.
I hurt my knee at the one year point (ran too hard, too quickly when I was too heavy and using, as I later decided, wornout shoes) and had to quit until I had a meniscectomy (arthroscopic) at 14 months. During the time when I couldn't run and then while I was building back up, I realized how much I missed running. Once I got back to running, I realized that I really liked running.
The one day last week when I didn't run, I felt groggy. Then today I felt groggy. So, I've moved from like to need! I guess that's what I get after 3.5 years and 3700 miles. If I'm going to be addicted to something, there are a whole lot of things worse than running.
Run well, y'all,
Bob
Richmond, VA
My running journey has been interesting. Of course, there were the first few weeks when I was just simply out of shape and I had to push through that. Then, I began to lose weight fairly quickly, one of my initial reasons for getting back to running. At that point and for the next year, I really liked the results of running but didn't like running.
I hurt my knee at the one year point (ran too hard, too quickly when I was too heavy and using, as I later decided, wornout shoes) and had to quit until I had a meniscectomy (arthroscopic) at 14 months. During the time when I couldn't run and then while I was building back up, I realized how much I missed running. Once I got back to running, I realized that I really liked running.
The one day last week when I didn't run, I felt groggy. Then today I felt groggy. So, I've moved from like to need! I guess that's what I get after 3.5 years and 3700 miles. If I'm going to be addicted to something, there are a whole lot of things worse than running.
Run well, y'all,
Bob
Richmond, VA
03 January 2007
Starting Spiritual Conversations, Part 2
I wanted to do a brief follow-up on my post of 2-Dec. We did invite our closest neighbors to our house for some "getting-to-know-you" time and a time to share the story of the birth of Jesus using candles. Unfortunately, only one couple came. Well, I say "unfortunately", but I shouldn't say that because I don't, yet, know what God had in mind.
Even though there were only 5 of us, this couple readily agreed for us to go ahead with our plans. We didn't want to embarrass them because there were so few of us and telling the story this way entails singing Christmas carols -- some folks just don't like to sing (imagine?). Anyway, it went well. It is our prayer that this will open the door to further conversations about Christ and spiritual things.
Bob
Even though there were only 5 of us, this couple readily agreed for us to go ahead with our plans. We didn't want to embarrass them because there were so few of us and telling the story this way entails singing Christmas carols -- some folks just don't like to sing (imagine?). Anyway, it went well. It is our prayer that this will open the door to further conversations about Christ and spiritual things.
Bob
01 January 2007
31 December 2006
It's About the Cross
On Christmas Eve, I attended the evening worship service with my parents and most of my brothers, sisters and their families. We participated in the Lord's Supper as a family. It was pretty moving.
One interesting element of the service was a short worship video featuring a song by a group that was new to me, Go Fish. I don't think I fully agree with the theme of the song -- that Christmas is all about the end of the story, Christ's death on the cross. Christ's death is the most important event but His birth is extremely important. God incarnate is an incredible thing. Christ gave up His glory to accommodate himself to us -- He became one of us, He stooped to our level, He spoke our language, He lived our lives! I'm sure we could discuss that topic (the importance of the incarnation versus substitutionary death) for a long, long time. The video is thought provoking -- enjoy and think:
Happy New Year,
Bob
One interesting element of the service was a short worship video featuring a song by a group that was new to me, Go Fish. I don't think I fully agree with the theme of the song -- that Christmas is all about the end of the story, Christ's death on the cross. Christ's death is the most important event but His birth is extremely important. God incarnate is an incredible thing. Christ gave up His glory to accommodate himself to us -- He became one of us, He stooped to our level, He spoke our language, He lived our lives! I'm sure we could discuss that topic (the importance of the incarnation versus substitutionary death) for a long, long time. The video is thought provoking -- enjoy and think:
Happy New Year,
Bob
End of Year
In the past 2 weeks, I and my family have driven 3000+ miles. We attended a wedding in Little Rock, AR; we visited some long-time friends in Alexandria, LA; we ate supper with my brother and his family in Norcross, GA; we had Christmas Eve and day with my family in Greenville, SC; and we had Christmas night and a few days with my wife's family in Columbia, SC. It was a long trip but great fun. In those 2 weeks, I ran in 4 different states (AR, LA, SC, and VA). I had hoped to run the Big Dam Bridge in Little Rock but it rained that day.
Here is running review for 2006 -- trivia:
Miles Run: 1,364.4
Number of Runs: 218 (includes 2 elliptical workouts)
Longest Run: 10.39 miles @ 7:56 mpm, 30-Dec-06 (yesterday)
Fastest Run: Greenville, SC Candlelight Run for Hope, 24-Jun-06, 5km @ 7:12 mpm
Shoes: 1 pair Brooks Adrenaline GTS5, 1 pair Brooks Adrenaline ASR, 2 pair Brooks Adrenaline GTS6, 1 pair Etonic Jepara SC (current)
States: VA, SC, FL, TN, AR, LA, TX, NM
Countries: USA, Rep. of South Africa, Zambia, Madagascar, Kenya, Dem. Rep. of Congo
Favorite Run: Probably the trail at Harrison Bay State Park in Harrison, TN
Most Exotic Run: Toliara, Madagascar
Most Fun Run: Christmas Lights Run, 5.3 miles, Richmond, VA -- group fun run to see lights
Worst Run: 4 miles on the treadmill on 22-Dec-06!!
Enough trivia. I hope your running in 2006 was as satisfying for you as mine was for me.
Run well,
Bob A
Here is running review for 2006 -- trivia:
Miles Run: 1,364.4
Number of Runs: 218 (includes 2 elliptical workouts)
Longest Run: 10.39 miles @ 7:56 mpm, 30-Dec-06 (yesterday)
Fastest Run: Greenville, SC Candlelight Run for Hope, 24-Jun-06, 5km @ 7:12 mpm
Shoes: 1 pair Brooks Adrenaline GTS5, 1 pair Brooks Adrenaline ASR, 2 pair Brooks Adrenaline GTS6, 1 pair Etonic Jepara SC (current)
States: VA, SC, FL, TN, AR, LA, TX, NM
Countries: USA, Rep. of South Africa, Zambia, Madagascar, Kenya, Dem. Rep. of Congo
Favorite Run: Probably the trail at Harrison Bay State Park in Harrison, TN
Most Exotic Run: Toliara, Madagascar
Most Fun Run: Christmas Lights Run, 5.3 miles, Richmond, VA -- group fun run to see lights
Worst Run: 4 miles on the treadmill on 22-Dec-06!!
Enough trivia. I hope your running in 2006 was as satisfying for you as mine was for me.
Run well,
Bob A
05 December 2006
Holiday Lights Run
Over the weekend, I found out that one of the local running shops had planned a couple of 5.3 mile night runs this week -- going through neighbourhoods to see the holiday lights. It's a runner's twist on an old Christmas tradition. I had a meeting in D.C. today but got back in plenty of time. I was glad because I can't run Thursday night for the second run.
It was cold -- somewhere close to 32°. But, it was fun to run with a group. There were about 8 of us and one dog in the front pack of 7-8 minutes per mile runners. The dog was so excited about running and showed us all up -- he looked like he was walking briskly. The sky was clear and the moon was almost full, so it was a really pretty night. And the houses were decorated nicely.
The distraction of running with and talking to others while running was good. I ran faster than I've run in months -- depending on exactly how long the run was, I finished in 7:20 - 7:24 minutes per mile. It was a really fun run.
Run well, y'all,
Bob
It was cold -- somewhere close to 32°. But, it was fun to run with a group. There were about 8 of us and one dog in the front pack of 7-8 minutes per mile runners. The dog was so excited about running and showed us all up -- he looked like he was walking briskly. The sky was clear and the moon was almost full, so it was a really pretty night. And the houses were decorated nicely.
The distraction of running with and talking to others while running was good. I ran faster than I've run in months -- depending on exactly how long the run was, I finished in 7:20 - 7:24 minutes per mile. It was a really fun run.
Run well, y'all,
Bob
02 December 2006
Starting Spiritual Conversations
As I've said before, running is not a time, for me, when I do a lot of thinking. Mostly, I seem to be focused on whether or not I'll actually make it back home before dying.
Today, though, was a little different. It was a gorgeous morning. I slept in a bit and headed out at about 8:10 -- it was a crisp 35° and the sun was shining. Enough of a breeze to keep me cool (yes, even at 35° I needed to keep cool) I took a route (5.2 miles) that I hadn't run in a long time and it goes around a small lake.
Yesterday, while we had a prayer time with the new missionaries to our region who are in orientation, one of them prayed for us that we would find ways to do missions/minister to our neighbours. America is such a private place that we've found it hard to even get opportunities for spiritual conversations with the people whose houses we can see from our front porch.
I had been mulling over an idea for a few days and was thinking about it while running. As a way to simply open the door for these kinds of conversations, we are considering inviting the closest neighbours to the house for refreshments and a "modern" presentation of the traditional Christmas story, the birth of Christ. We would use candles to represent the characters. We would light each candle as that character comes "on stage" (Mary, Joseph, shepherds, angels, Jesus, wise men) and sing a Christmas carol at each point. Then, as each character leaves the stage (wise men return home, shepherds go back to their sheep, Mary and Joseph die), their candle would be snuffed out until only Jesus, the light of the world, remains lit. It's simple yet very powerful and almost completely non-threatening to nominal or non-believers.
As I ran, I thought and prayed about that and just became convinced that it was worth trying to arrange. Linda and I talked about it when I got back and she agreed. So, we're going to try to make it happen with about 12 of our neighbours. Let's see if we can pull it off (putting it here, might be just the "pressure" we need).
Run well,
Bob
Today, though, was a little different. It was a gorgeous morning. I slept in a bit and headed out at about 8:10 -- it was a crisp 35° and the sun was shining. Enough of a breeze to keep me cool (yes, even at 35° I needed to keep cool) I took a route (5.2 miles) that I hadn't run in a long time and it goes around a small lake.
Yesterday, while we had a prayer time with the new missionaries to our region who are in orientation, one of them prayed for us that we would find ways to do missions/minister to our neighbours. America is such a private place that we've found it hard to even get opportunities for spiritual conversations with the people whose houses we can see from our front porch.
I had been mulling over an idea for a few days and was thinking about it while running. As a way to simply open the door for these kinds of conversations, we are considering inviting the closest neighbours to the house for refreshments and a "modern" presentation of the traditional Christmas story, the birth of Christ. We would use candles to represent the characters. We would light each candle as that character comes "on stage" (Mary, Joseph, shepherds, angels, Jesus, wise men) and sing a Christmas carol at each point. Then, as each character leaves the stage (wise men return home, shepherds go back to their sheep, Mary and Joseph die), their candle would be snuffed out until only Jesus, the light of the world, remains lit. It's simple yet very powerful and almost completely non-threatening to nominal or non-believers.
As I ran, I thought and prayed about that and just became convinced that it was worth trying to arrange. Linda and I talked about it when I got back and she agreed. So, we're going to try to make it happen with about 12 of our neighbours. Let's see if we can pull it off (putting it here, might be just the "pressure" we need).
Run well,
Bob
01 December 2006
No Choice ... Gotta Run
I knew that rain was predicted for this morning but was hoping it would hold off until 6 AM or so. Headed out the door about 5:05 so I could get back before it rained. As usual, I unlocked the door, walked out, and pulled it shut behind me. Stepped off the porch and find that it's sprinkling just a bit. Decision time ... run in the rain (it's 66°, so not too bad unless the bottom drops out) or head to the dreadmill at the YMCA? As I'm pondering, the wind picks up and the rain gets a bit harder. That's makes the decision easy -- I'll go to the Y.
I turn around to go back to get my DL, Y card, and keys and ... for the first time in 18 months, I've locked myself out of the house!! Unbelievable! Everybody else is asleep. Now, what do I do -- run in the rain, sit on the porch for an hour and read the paper until somebody wakes up, or wake everybody up? The last option would have resulted in some serious moaning and groaning and I really don't want to miss my run, so off I go. Fortunately, it only sprinkled a bit. It was so warm and humid that the little bit of rain felt good.
Turned out to be a decent run -- 7.5 miles in about 59 minutes. When I got back, someone was awake to let me in. It's provided several people with a laugh today and that's a good thing. All's well that ends well.
Recent history: I managed 3 runs over the Thanksgiving holiday -- 2 of 7+ miles and another of about 5.7, so the holiday feasting didn't go to [my] waist.
Y'all run well,
Bob
I turn around to go back to get my DL, Y card, and keys and ... for the first time in 18 months, I've locked myself out of the house!! Unbelievable! Everybody else is asleep. Now, what do I do -- run in the rain, sit on the porch for an hour and read the paper until somebody wakes up, or wake everybody up? The last option would have resulted in some serious moaning and groaning and I really don't want to miss my run, so off I go. Fortunately, it only sprinkled a bit. It was so warm and humid that the little bit of rain felt good.
Turned out to be a decent run -- 7.5 miles in about 59 minutes. When I got back, someone was awake to let me in. It's provided several people with a laugh today and that's a good thing. All's well that ends well.
Recent history: I managed 3 runs over the Thanksgiving holiday -- 2 of 7+ miles and another of about 5.7, so the holiday feasting didn't go to [my] waist.
Y'all run well,
Bob
18 November 2006
Run With Perseverance
Tomorrow, I've been asked to teach our adult Bible study class at Gayton Baptist Church. It's my favourite passage, Hebrews 12:1-29 -- OK, my favourite passage is verses 1-3:
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinful men, so that you will not grow weary and lose heart. [Hebrews 12:1-3, NIV]
If I have internet access during the class, I plan to use this YouTube video clip:
Speaking of running, my run this morning was really nice. I finally got to run a route I've wanted to run for a month or more. I thought it was 9.3 miles but it turned out to be 9.6. At mile 6, I suddenly realized that I felt great. It was one of those in the zone times when I could have kept going. It took me 1:15:08 -- 07:47 mpm.
Run with perseverance,
Bob
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinful men, so that you will not grow weary and lose heart. [Hebrews 12:1-3, NIV]
If I have internet access during the class, I plan to use this YouTube video clip:
Speaking of running, my run this morning was really nice. I finally got to run a route I've wanted to run for a month or more. I thought it was 9.3 miles but it turned out to be 9.6. At mile 6, I suddenly realized that I felt great. It was one of those in the zone times when I could have kept going. It took me 1:15:08 -- 07:47 mpm.
Run with perseverance,
Bob
16 November 2006
A Father's Love; A Son's Joy
If you haven't heard about Dick and Rick Hoyt, their's is a great story -- click the link below to read the story and see the YouTube video:
---> Dick and Rick Hoyt <---
I first read about them a few months back in Runner's World. Even then, I had to wonder if I could or would do that for my son or daughter -- if not marathons and triathlons, I certainly hope I would do something similar.
So, this is dedicated to the world's two greatest kids, Stacey and Stephen -- I love you.
Run life well,
Dad (Bob)
Hebrews 12:1-2
---> Dick and Rick Hoyt <---
I first read about them a few months back in Runner's World. Even then, I had to wonder if I could or would do that for my son or daughter -- if not marathons and triathlons, I certainly hope I would do something similar.
So, this is dedicated to the world's two greatest kids, Stacey and Stephen -- I love you.
Run life well,
Dad (Bob)
Hebrews 12:1-2
14 November 2006
Hair-Raising Experience
... or, as my wife quipped, Bugs in Your Teeth!.
Totally not running related just cool (for me). Prior to heading to Ft. Worth last week, I had our travel people reserve a compact rental car for me. When I got to Ft. Worth around midnight Central Time, I was a bit out of it and not really paying attention to the Thrifty Car Rental attendant. Finally, what she was saying broke through "... soft top ..." That perked me up -- I get to drive a convertible.
Yes, a small thing but I've never driven or ridden in a convertible. Midnight-thirty, driving from DFW to Southwestern Seminary with the top down!! Then, Wednesday and Thursday were absolutely perfect weather for a convertible -- mid-80's. Every chance I got, I had the top down. I wouldn't want a convertible as my main car, but if I were stinking wealthy and were to get a fun car, it just might be a convertible.
Over the weekend, this Pluggers cartoon got me chuckling:
Pluggers and Convertibles
Running? Oh, yeah ... I didn't run between Thursday (Flat Land post) and today. Ran 7.2 great miles today -- 55:41.98 minutes -- 07:43.23 mpm.
Run well, y'all,
Bob
Richmond
Totally not running related just cool (for me). Prior to heading to Ft. Worth last week, I had our travel people reserve a compact rental car for me. When I got to Ft. Worth around midnight Central Time, I was a bit out of it and not really paying attention to the Thrifty Car Rental attendant. Finally, what she was saying broke through "... soft top ..." That perked me up -- I get to drive a convertible.
Yes, a small thing but I've never driven or ridden in a convertible. Midnight-thirty, driving from DFW to Southwestern Seminary with the top down!! Then, Wednesday and Thursday were absolutely perfect weather for a convertible -- mid-80's. Every chance I got, I had the top down. I wouldn't want a convertible as my main car, but if I were stinking wealthy and were to get a fun car, it just might be a convertible.
Over the weekend, this Pluggers cartoon got me chuckling:
Pluggers and Convertibles
Running? Oh, yeah ... I didn't run between Thursday (Flat Land post) and today. Ran 7.2 great miles today -- 55:41.98 minutes -- 07:43.23 mpm.
Run well, y'all,
Bob
Richmond
10 November 2006
Flat Land
I just returned from a trip to Ft. Worth, Tx -- I was talking to prospective missionaries at Southwestern Baptist Theological Seminary. It was a moderately successful trip but no banner headlines.
Of course, I took my running gear. I couldn't run Wednesday morning because I didn't get into my room until about 1:00 am and had an 8:00 appointment. So, I postponed until Wednesday morning and ran 5.7 miles in the area of the campus (click here to see my route -- there are, contrary to my preferences, some overlaps). I knew Ft. Worth and the seminary were flat, but I think over my entire run the maximum elevation change was no more than 22 feet. Now, some folks like flat land running saying that they can run faster. I find that it's harder, overall, than moderately hilly areas because you have to push yourself the whole way. So, I wasn't overly surprised when I was feeling really tired.
Ah, but it seems that those who like flat land may well be right. It turns out that I was tired because I ran faster than normal -- 07:30.59 minutes per mile. I haven't run that fast in 2-3 months. I didn't know my time until after I ran because I refuse to watch my watch while I run. So, "Wa-hooo!"
One of the really nice things about running for exercise is the relative ease of exercising no matter where I am -- pack my shoes, shorts, and shirt and I'm set to go.
Run well,
Bob
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. Let us fix our eyes on Jesus, the author and perfecter of our faith.... (Hebrews 12:1-2a -- NIV)
Of course, I took my running gear. I couldn't run Wednesday morning because I didn't get into my room until about 1:00 am and had an 8:00 appointment. So, I postponed until Wednesday morning and ran 5.7 miles in the area of the campus (click here to see my route -- there are, contrary to my preferences, some overlaps). I knew Ft. Worth and the seminary were flat, but I think over my entire run the maximum elevation change was no more than 22 feet. Now, some folks like flat land running saying that they can run faster. I find that it's harder, overall, than moderately hilly areas because you have to push yourself the whole way. So, I wasn't overly surprised when I was feeling really tired.
Ah, but it seems that those who like flat land may well be right. It turns out that I was tired because I ran faster than normal -- 07:30.59 minutes per mile. I haven't run that fast in 2-3 months. I didn't know my time until after I ran because I refuse to watch my watch while I run. So, "Wa-hooo!"
One of the really nice things about running for exercise is the relative ease of exercising no matter where I am -- pack my shoes, shorts, and shirt and I'm set to go.
Run well,
Bob
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. Let us fix our eyes on Jesus, the author and perfecter of our faith.... (Hebrews 12:1-2a -- NIV)
05 November 2006
Not for Wimps
Tuesday I had a bit of knee-twinge so took Wednesday off. Thursday and Friday I tried the elliptical machines at the YMCA. I have to confess that my impression of the elliptical machine -- from the perspective of someone who had never tried one but only watched others -- was that it was easy. "They" say that confession is good for the soul, right? Well, here's my confession: The elliptical machine is not for wimps. It was hard and I am sore. I apologize to all the ellipticalites out there.
Friday, when I finished 30 +/- minutes on the elliptical, I had to stretch out those muscles so I hopped on the treadmill for a quick mile. My legs went, "Ahhhhhh! We know this motion." The nice discovery was that my knee seemed fine so I can go back to running.
The second nice discovery is that the elliptical is an excellent cross-training device as it works different muscles and can provide some balance to running.
Slept in on Saturday. That may have been smarter than I thought since the low Friday night was about 24°. I ran 6.8 miles this morning in 30° weather. The leaves are just past their peak here but were still pretty. And, what a beautiful sunrise as I finished at 6:30!
Run well,
Bob
Friday, when I finished 30 +/- minutes on the elliptical, I had to stretch out those muscles so I hopped on the treadmill for a quick mile. My legs went, "Ahhhhhh! We know this motion." The nice discovery was that my knee seemed fine so I can go back to running.
The second nice discovery is that the elliptical is an excellent cross-training device as it works different muscles and can provide some balance to running.
Slept in on Saturday. That may have been smarter than I thought since the low Friday night was about 24°. I ran 6.8 miles this morning in 30° weather. The leaves are just past their peak here but were still pretty. And, what a beautiful sunrise as I finished at 6:30!
Run well,
Bob
01 November 2006
What a Pain
Sunday morning I just decided not to run. It was the right decision and I really didn't miss it. But Monday, I was ready to hit the road and did a longer run.
Then, yesterday, my loose plan called for 5.3 miles. Off I went but right at 4 miles, I had this sudden sharp pain in my right knee. I slowed way down, thinking that walking the last 1.3 miles with a painful knee was not going to be fun. But, it eased off and I moved my pace back to normal and finished. The rest of the day, my knee didn't hurt but it just felt weird -- like it was going to buckle. Today became an unplanned rest day. It felt strange until about mid-day but then felt normal. I think I'll take at least one more day off and see. I might go to the "Y" and hit the elliptical machine. That will be a new experience but it's supposed to be good aerobic exercise without the pounding.
Bob
Runner's World Fast Fact: I'm among 63% of runners who run in the morning and 19% who run before dawn.
Then, yesterday, my loose plan called for 5.3 miles. Off I went but right at 4 miles, I had this sudden sharp pain in my right knee. I slowed way down, thinking that walking the last 1.3 miles with a painful knee was not going to be fun. But, it eased off and I moved my pace back to normal and finished. The rest of the day, my knee didn't hurt but it just felt weird -- like it was going to buckle. Today became an unplanned rest day. It felt strange until about mid-day but then felt normal. I think I'll take at least one more day off and see. I might go to the "Y" and hit the elliptical machine. That will be a new experience but it's supposed to be good aerobic exercise without the pounding.
Bob
Runner's World Fast Fact: I'm among 63% of runners who run in the morning and 19% who run before dawn.
Saturday Fireworks
All week I had anticipated a long run on Saturday. I had a new route I wanted to try and it had been a couple of weeks since I had done more than my normal, so I was planning 9-10 miles. The only problem was that the weather prediction was rain. I woke up earlier than necessary but that was OK -- I like pre-dawn. It was cloudy but wasn't raining. Off I went and was feeling pretty good.
Then around 3 miles out, a few drops of rain. Not good but it's warm and I really don't mind, too much, running in the rain. Still ... rain equals wet feet and wet feet and long don't go well together. I'm already considering cutting back to about 6.6 miles.
Whoa! Lightning? Hmmmm. There it is again and, yes, it is lightning. Decision's made -- I'm heading home. Uh-oh -- I'm a long way from home -- it's at least as far back the way I came as continuing on the 6.6 miles. Nothing to do but push on and pray that the lightning stays a long way off (if every second's delay between the lightning and the thunder equals a mile, then the bad storm is still 5-7 miles away).
Just after making a turn, I realize that I can cut through a neighbourhood up ahead and shave a few more tenths of a mile off. However, now it's pouring down rain -- we're talking stinging rain, so much rain that I can't see through my glasses, dense enough of a downpour that I have to run right up to the street signs to read them. I ended up doing the last 2.5 miles with my glasses in my hand, every step feeling like I've just stepped into a water-filled pothole, and wondering what stranger's porch I'm going to stand on if the storm catches me. (Can you imagine coming out of your house to get the paper early Saturday morning and finding a dripping wet stranger on your porch? That's definitely a last resort option.)
Finally, I'm home and stretching and ... wouldn't you know it ... the rain stops. Still, it was a good run and a good time -- lightning is a great motivator!
Run well,
Bob
Then around 3 miles out, a few drops of rain. Not good but it's warm and I really don't mind, too much, running in the rain. Still ... rain equals wet feet and wet feet and long don't go well together. I'm already considering cutting back to about 6.6 miles.
Whoa! Lightning? Hmmmm. There it is again and, yes, it is lightning. Decision's made -- I'm heading home. Uh-oh -- I'm a long way from home -- it's at least as far back the way I came as continuing on the 6.6 miles. Nothing to do but push on and pray that the lightning stays a long way off (if every second's delay between the lightning and the thunder equals a mile, then the bad storm is still 5-7 miles away).
Just after making a turn, I realize that I can cut through a neighbourhood up ahead and shave a few more tenths of a mile off. However, now it's pouring down rain -- we're talking stinging rain, so much rain that I can't see through my glasses, dense enough of a downpour that I have to run right up to the street signs to read them. I ended up doing the last 2.5 miles with my glasses in my hand, every step feeling like I've just stepped into a water-filled pothole, and wondering what stranger's porch I'm going to stand on if the storm catches me. (Can you imagine coming out of your house to get the paper early Saturday morning and finding a dripping wet stranger on your porch? That's definitely a last resort option.)
Finally, I'm home and stretching and ... wouldn't you know it ... the rain stops. Still, it was a good run and a good time -- lightning is a great motivator!
Run well,
Bob
14 October 2006
Long Saturday Run
Oh, it was COLD this morning! I slept in a bit and didn't leave until 7:30 but it was 33º and about 85% humidity -- it was only 35º when I finished at 8:40. First time in the season to wear a sweatshirt and gloves. While I most definitely prefer 33º to 75º, my favourite running temperatures are 45-55º.
I decided to run a little longer today -- no particular reason, just to do it. And, then, I went even longer than planned. It turned out to be my longest run in a year -- almost 8.6 miles. It's satisfying but it wore me out. Even in cold weather, I learned today that I need to rehydrate well after that much running. I didn't and really felt it around midday.
I need new shoes. My Brooks Adrenaline ASR's still have a couple hundred miles left in them but they are for cold weather -- too warm for anything above about 45º. The Brooks Adrenaline GTS 6's have 410 miles on them and my knee is telling me the cushioning is compacted. Because I can only get about 400 miles out of the GTS 6's, I considered looking for a different brand/style. But, except for the wear, the Brooks have worked for me, so maybe I'll just be conservative and stick with them.
Run well and stay warm,
Bob
I decided to run a little longer today -- no particular reason, just to do it. And, then, I went even longer than planned. It turned out to be my longest run in a year -- almost 8.6 miles. It's satisfying but it wore me out. Even in cold weather, I learned today that I need to rehydrate well after that much running. I didn't and really felt it around midday.
I need new shoes. My Brooks Adrenaline ASR's still have a couple hundred miles left in them but they are for cold weather -- too warm for anything above about 45º. The Brooks Adrenaline GTS 6's have 410 miles on them and my knee is telling me the cushioning is compacted. Because I can only get about 400 miles out of the GTS 6's, I considered looking for a different brand/style. But, except for the wear, the Brooks have worked for me, so maybe I'll just be conservative and stick with them.
Run well and stay warm,
Bob
08 October 2006
Mud, Sore Muscles, and Clean Shoes
Saturday morning -- it's still raining. Since it's cooler than what I want to run in (yeah, I know, don't end a phrase with a preposition -- how would you say that otherwise?), I decided to wait and either hit the dreadmill again when the Y opens at 8 or wait 'til it quits raining. Well, at 8, I'm upgrading the operating system software on my wife's computer so I don't go anywhere and it kept raining for a long time.
Around 3:30, the rain lets up. It's still too close to lunch so I wait until 4:40 and head out. It's cool and very cloudy but no rain -- until I've walked .25 miles and then run .25 miles. It was just barely sprinkling so, do I leave my glasses on the porch or take a chance and run with them on? The problem with glasses is that when it rains, it's harder to see with them on that without them. But, I took the chance -- wrong decision because, within another .25 miles, the bottom drops out. I'm not going to run .5 miles out of my way to leave the glasses on the porch, so off I go. Fortunately, after a couple of miles, there was no more than just a sprinkle every now and then.
What a hard run but I was determined to run at least 6.2 miles. It's rained so much in the last 48 hours, though, that the grass verges are really soggy and traffic is a bit too heavy for me to feel completely comfortable running on the road itself. I really think the reason the run felt so hard was that my shoes were soaked and heavier than normal -- they made my legs feel like lead. At one point, I was in soil so soft that I sank -- now my shoes are covered with mud and the water actually poured over the top of my shoes. Now my legs are really heavy.
I did finish. It was a longer route than I remembered. In addition, because of traffic, I had to run a bit extra at some intersections to go behind the cars. So, rather than 6.2 miles, it was 6.7 miles (no wonder I was tired). A side "benefit" -- my shoes really needed washing anyway but running through the mud made that mandatory. Yesterday was a good day to do that since today is a rest day and they have time (hopefully) to dry.
Because, I guess, of the extra weight in my shoes and running against a fairly stiff breeze for at least half the run, I was dead tired when I finished. And, my quads were really sore. I was glad to get to bed last night -- got 8 hours of sleep which also tells me that the run was harder than normal.
I'm glad I ran yesterday (28 miles for the week) but even more glad for a day off today.
Run well,
Bob
Around 3:30, the rain lets up. It's still too close to lunch so I wait until 4:40 and head out. It's cool and very cloudy but no rain -- until I've walked .25 miles and then run .25 miles. It was just barely sprinkling so, do I leave my glasses on the porch or take a chance and run with them on? The problem with glasses is that when it rains, it's harder to see with them on that without them. But, I took the chance -- wrong decision because, within another .25 miles, the bottom drops out. I'm not going to run .5 miles out of my way to leave the glasses on the porch, so off I go. Fortunately, after a couple of miles, there was no more than just a sprinkle every now and then.
What a hard run but I was determined to run at least 6.2 miles. It's rained so much in the last 48 hours, though, that the grass verges are really soggy and traffic is a bit too heavy for me to feel completely comfortable running on the road itself. I really think the reason the run felt so hard was that my shoes were soaked and heavier than normal -- they made my legs feel like lead. At one point, I was in soil so soft that I sank -- now my shoes are covered with mud and the water actually poured over the top of my shoes. Now my legs are really heavy.
I did finish. It was a longer route than I remembered. In addition, because of traffic, I had to run a bit extra at some intersections to go behind the cars. So, rather than 6.2 miles, it was 6.7 miles (no wonder I was tired). A side "benefit" -- my shoes really needed washing anyway but running through the mud made that mandatory. Yesterday was a good day to do that since today is a rest day and they have time (hopefully) to dry.
Because, I guess, of the extra weight in my shoes and running against a fairly stiff breeze for at least half the run, I was dead tired when I finished. And, my quads were really sore. I was glad to get to bed last night -- got 8 hours of sleep which also tells me that the run was harder than normal.
I'm glad I ran yesterday (28 miles for the week) but even more glad for a day off today.
Run well,
Bob
Back to the Dreadmill
Friday morning -- wake up at 4:45 -- hear the rain -- hard rain. It's days like this when I'm glad we have a YMCA membership. So, I'm off to the Y to put in some miles on the dreadmill. I managed 4.5 miles of running (plus .2 miles of warmup walking and 8+/- minutes of cool-down.
I still don't know why the treadmill is so much harder than running outside. But, I found out about a kindred spirit. The current Runner's World cover story is Lance Armstrong's debut NY Marathon. In the interview he says more than 30 minutes on the treadmill is really hard. I ran 34:30 and it was hard!
Oh, well. I got my miles in.
Run well,
Bob
I still don't know why the treadmill is so much harder than running outside. But, I found out about a kindred spirit. The current Runner's World cover story is Lance Armstrong's debut NY Marathon. In the interview he says more than 30 minutes on the treadmill is really hard. I ran 34:30 and it was hard!
Oh, well. I got my miles in.
Run well,
Bob
Subscribe to:
Posts (Atom)