tag:blogger.com,1999:blog-82407121057112247662024-03-05T19:19:10.782-05:0050 Mile Run for the Children's Home in Cromwell and a Healthier FutureFollow me on my journey to run 50 miles on my 50th birthday, while at the same time supporting the Children's Home in Cromwell, CT and to promote a healthier future.Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.comBlogger42125tag:blogger.com,1999:blog-8240712105711224766.post-67744955490076359742011-11-09T13:53:00.000-05:002011-11-09T13:53:43.994-05:00It's Time to Move On<span style="font-family: "Trebuchet MS", sans-serif;">After several weeks of figuring out what to do with this blog site, since the purpose was to provide updates for the run, I have made a decision to discontinue posting to it. It was a great ride!</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">That does not mean that I have vaporized or crawled under a rock. You know me, I'm too driven for that. If anything, I'll pull the rock behind me while running. Instead, I'm physically and mentally preparing for the next chapter. I don't know what it is, but I'm working on it while I'm running.</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">If anyone is interested in following me, you can continue through my Facebook page: </span><br />
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<a href="http://www.facebook.com/#!/pages/Jim-Hites-50-Steps-to-a-Healthier-Future/137410703001962"><span style="font-family: "Trebuchet MS", sans-serif;">http://www.facebook.com/#!/pages/Jim-Hites-50-Steps-to-a-Healthier-Future/137410703001962</span></a><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">My email address is </span><a href="mailto:jhite81@sbcglobal.net"><span style="font-family: "Trebuchet MS", sans-serif;">jhite81@sbcglobal.net</span></a><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Twitter: runforfun85 or Jim_Hite</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">The runforfun85 is strictly for running and the Jim_Hite is for work-related, although my approach to work and running lives are similar.</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">I hope that you will join me.</span><br />
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<span style="font-family: Trebuchet MS;">Jim</span>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-77267233461449791432011-10-28T09:57:00.001-04:002011-10-28T10:03:25.385-04:00Mission Accomplished<span style="font-family: "Trebuchet MS", sans-serif;">Well, I successfully completed the 50 mile run on my 50<sup>th</sup> birthday for the Children’s Home and we raised around $10,000 for the kids. Yes!</span><br />
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<span style="font-family: Trebuchet MS;">Please continue to donate: </span><br />
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<span style="font-family: Trebuchet MS;"><a href="http://www.childhome.org/helpkids/help_us_help_kids.htm">http://www.childhome.org/helpkids/help_us_help_kids.htm</a></span><br />
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<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">It was a spectacular day. The morning was clear and it was 44 degrees. The forecast was for rain-free weather with a high of 60 degrees. Purfect for running.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">My son, Evan, setting up for the day.</td></tr>
</tbody></table></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Jenn and Evan helped me get my day’s supplies together. Some of it was prepared the night before. I took four peanut butter and jelly sandwiches, a box of Nutri-Grain Bars, and 5 bags of GU Chomps. I also packed a change of shirts and hats. Jenn and Evan will be my pit crew for the day. Based on the training, I planned to run 50 miles between 9-10 hours.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
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<tr><td class="tr-caption" style="text-align: center;">I'm ready!</td></tr>
</tbody></table><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I was off and running just after 7 am.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">The run consisted of a 1.6 mile loop. I needed to do 31+ to accomplish the goal. The first loop was easy. I wonder if I’ll feel this good on lap 31. Yeah, right! I knew how grueling 38 miles was when I was training.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">As I was running, people were joining in, walking for the cause, which was really appreciated. Whenever I chatted it took my mind off of the run – something runners need to do for mental diversionary reasons. In other words, "to keep me sane." <span style="mso-spacerun: yes;"> </span>Not helping with my sanity was this dead possum in someone’s front yard. The wind was blowing over the carcass and up my nose. That will certainly wake me up 31 times.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
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<tr><td class="tr-caption" style="text-align: center;">Cindy, Sally, and Carolyn. I really wanted those donuts!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Cindy and Garry (Children's Home CEO).</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Garry and Sharon</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQsS0lEzQLTGe1nBpirCwxaFneBvybjH3hLzY4Mp1rLOBrUzDKfkMNiHrl0HXAue1k95oyxTK3QkviY-vzWRh-76vPPtaGd6mW2t4muvP8lqxqJGZs745LN7zUJ_siB8INtCR9E1jKcM4/s1600/DSC_0015.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQsS0lEzQLTGe1nBpirCwxaFneBvybjH3hLzY4Mp1rLOBrUzDKfkMNiHrl0HXAue1k95oyxTK3QkviY-vzWRh-76vPPtaGd6mW2t4muvP8lqxqJGZs745LN7zUJ_siB8INtCR9E1jKcM4/s320/DSC_0015.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pastor Scott and his wife, Robin (Hilltop Covenant Church)<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiptxBfIlJF4jYoRKQa_6-qP5ojr_AmhocOvWfTn09AGj3ThpMk1Qqu7GzI3A68u_oy-bf5pc21vsg6Mqq-6Fy330P3hdybyuzCq2emlR9HaItJwBepIeLczqsvH0c12ZZicKBkQuJLFkU/s1600/DSC_0016.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiptxBfIlJF4jYoRKQa_6-qP5ojr_AmhocOvWfTn09AGj3ThpMk1Qqu7GzI3A68u_oy-bf5pc21vsg6Mqq-6Fy330P3hdybyuzCq2emlR9HaItJwBepIeLczqsvH0c12ZZicKBkQuJLFkU/s320/DSC_0016.JPG" width="292" /></a></div>Nice T-Shirt! Thanks Sharon and Cindy from the Children's Home. </td></tr>
</tbody></table><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I passed one of my neighbors at mile 21 and she asked how far I had gone. She said that I looked pretty good and I did feel good. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">So, the first half was uneventful and I was feeling strong. My pace was faster than planned. I went through mile 25 in 4 hours 25 minutes (10:34/mile pace). At mile 29 the Garmin watch died, which was to be expected. Fortunately, I had the trusty Timex Ironman. After this, the run got interesting. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Miles 30-37 were the hardest. My pace was consistent, but it was mentally exhausting. Fortunately I had the pep squad upon finishing each lap. There was a clock on one road in front of the post office which was driving me nuts. It only reminded me of how much more time I would be going. I would pass the clock wondering when some friends of mine were going to get here. I tried doing calculations in my head to take my mind off of the run and I knew that even though I was alone, I was not. God was with me. He is always with me. So onward.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Miles 37+: Peter and Alene are great friends who live on the other side of Connecticut. They are both accomplished marathoners who were planning to come and hopefully do 18-20 miles. The only reason it was “hopefully” was because Peter was working until 1:00. That, plus drive time, was putting them too far into the run. At 1:00 I looked at the annoying clock on Main Street and thought it would not be long before they get here. It could not be soon enough. I needed a boost. My feet were getting numb and my left knee was sore, but I kept the pace. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
</div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">The good news: They did get there before 2:00 when I had about 13 miles to go. Thank you God! Seeing them lifted a weight from my shoulder. They jumped right in and started talking to me. Happy was an understatement. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"> <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-BsZAUnWC1BXj0Y4b5CYilcvAI1VI39Q0g3KlF8A5hU69Afq-2eUf73HNGgpLHx3zs5uAPydiiPYlRpIhFs9hx7IN2pe0SzXQWfcoOFQx0rqoss-atxEJuwpVVLldRQZNoVO0FRF_40A/s1600/DSC_0027.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-BsZAUnWC1BXj0Y4b5CYilcvAI1VI39Q0g3KlF8A5hU69Afq-2eUf73HNGgpLHx3zs5uAPydiiPYlRpIhFs9hx7IN2pe0SzXQWfcoOFQx0rqoss-atxEJuwpVVLldRQZNoVO0FRF_40A/s320/DSC_0027.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Friends: Peter and Alene</td></tr>
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Trebuchet MS", sans-serif;">At mile 43, Jenn must have seen me either stagger or lose form. When I stopped for water she softly asked if I wanted to stop. I never gave that a thought and continued. As much as she was looking out for me, I’ll be darned if I’m stopping with 7 miles to go, even if I did feel woozy or sloppy at times.</span></div></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Trebuchet MS", sans-serif;">That must have been the push I needed. The last three laps (4.8 miles) was at a 10:26/mile pace – faster than my first half per mile pace. The second 25 miles was at a 11:45/mile pace – certainly slower, but that’s okay with me. I finished it – my goal. I finished strong! </span></div></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">The finish was surreal. As I approached the finish line, I threw my hat in the air, stopped, did some jumping jacks, and some back pedaling, breaking the ribbon that Peter and Alene brought in 9:18:48. The second 25 miles was done in 4:53:48. Thanks to my family, neighbors, church, the Children's Home, and friends for sharing the moment with me and persevering through all my craziness. To them it was probably like watching a science experiment. </span></div> <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCgSU1s8HcpMr-7fDTJNNh8TFN52gj9hb6dNVB79IGzuLUjnSz6qIQpTdBoV_wdVb_kgVO9cf2M7tZqgcHev4hxiEMu1Pwa2vEGM9ZScxWpRC6JYWCLDzsfo4yD4p2UVc9UCYGDTBSvmg/s1600/DSC_0051.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCgSU1s8HcpMr-7fDTJNNh8TFN52gj9hb6dNVB79IGzuLUjnSz6qIQpTdBoV_wdVb_kgVO9cf2M7tZqgcHev4hxiEMu1Pwa2vEGM9ZScxWpRC6JYWCLDzsfo4yD4p2UVc9UCYGDTBSvmg/s320/DSC_0051.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pre-jumping jack's finish<br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxZ5L4JbxPO9NmuFibzyIXtXiPnMsezoIxPbMMg8EyrYmi9IP2QjKACH-BXyIw2g3eQ7aLHTyVhCrZyLMPy2YOthLycVKQj4DKBoTJURrYTRwQ_hfbMr5GLOXVbbQb-Bv1442MLZwFLAk/s1600/DSC_0057.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxZ5L4JbxPO9NmuFibzyIXtXiPnMsezoIxPbMMg8EyrYmi9IP2QjKACH-BXyIw2g3eQ7aLHTyVhCrZyLMPy2YOthLycVKQj4DKBoTJURrYTRwQ_hfbMr5GLOXVbbQb-Bv1442MLZwFLAk/s320/DSC_0057.JPG" width="320" /></a></div>Let's do jumping jacks <br />
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</tbody></table><span style="font-family: "Trebuchet MS", sans-serif;">Upon crossing I said, “I feel like Forrest Gump. I’m tired, can I go home now?” And, “this is like Christmas. All the preparation and it’s over in a day.” At least I had a sense of humor. Shortly after, I received a welcomed great stretch from Grace, a sports message therapist.</span> <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9OJcX-B3aQkPFar1eeJZSu-XMrXAi6hLuzUOgb4tacQ3euh-pa8-91IFGEZPvDvCgWpsbmKjkbn9Vyg3fXOnsBaORe2Hqs7bs_Bt0Ih2Wqn6wYK0O5B0JJe5Xt8dzOZLB28emxnkx9AY/s1600/DSC_0075.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9OJcX-B3aQkPFar1eeJZSu-XMrXAi6hLuzUOgb4tacQ3euh-pa8-91IFGEZPvDvCgWpsbmKjkbn9Vyg3fXOnsBaORe2Hqs7bs_Bt0Ih2Wqn6wYK0O5B0JJe5Xt8dzOZLB28emxnkx9AY/s320/DSC_0075.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Thanks Grace! I hope I can get up.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilW2QN3vd-pmmOHdOkqD2eexvVmzz0V7EbCNigu4S1majUQu6728lw2GLaYTnpDLWS-_fIzywKHIqSlm05GVlX8powFFrq5G-jv-Zp-KCpuZ-Kp1mgPE17nxops5gR2Hjt-TUAf_IV5XY/s1600/DSC_0067.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilW2QN3vd-pmmOHdOkqD2eexvVmzz0V7EbCNigu4S1majUQu6728lw2GLaYTnpDLWS-_fIzywKHIqSlm05GVlX8powFFrq5G-jv-Zp-KCpuZ-Kp1mgPE17nxops5gR2Hjt-TUAf_IV5XY/s320/DSC_0067.JPG" width="320" /></a></div>I love you honey!! </td></tr>
</tbody></table><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I never “hit the wall” - Words to describe the depletion of glycogen (energy) stores in the body often experienced by marathoners. If a runner depletes glycogen, the body taps into fat stores, which is inefficient and results in lactic acid buildup. When that happens, the body shuts down and no matter how much will you have, the body wins and you can no longer run. Needless to say, my physical and nutritional habits for 20 weeks paid dividends. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">In hindsight, my woozy feeling was from a lack of water. This dawned on my during my last pit stop and the decrease in pit stop frequency. The well-hydrated body excretes straw-colored urine. If it’s darker than that, you need more water. I won't talk about urine anymore.</span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 10pt; mso-outline-level: 6;"><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: "Trebuchet MS", sans-serif;">Based on the Garmin for the first 29 miles and then estimating forward, because the blasted thing died, I burned 5988 calories. I ate 4 bags of GU Chomps, 1-1/2 PB&J sandwiches, and 4 Nutra-Grain Bars.</span></span></div><div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 10pt; mso-outline-level: 6;"><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: "Trebuchet MS", sans-serif;">What’s the next adventure? The only plan right now is to run without a training schedule. I’ll run, instead, to maintain. The next training begins in January for the 2012 Boston Marathon. Peter will be running this, too. I have a feeling that I’ll need to train hard for this to keep up with him.</span></span></div><div align="center" class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 10pt; mso-outline-level: 6; text-align: center;"><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: "Trebuchet MS", sans-serif;">Let me end this journey with a runner’s prayer because I could not have achieved my goal without God’s presence:</span></span></div><div align="center" class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 10pt; mso-outline-level: 6; text-align: center;"><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Trebuchet MS;"></span></span><span style="color: black; font-family: "Trebuchet MS", "sans-serif";"><br />
</span><strong><span style="color: black; font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">God,</span></span></strong><b><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
</span></b><strong><span style="color: black; font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Give me courage to run the race.</span></span></strong><b><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
</span></b><strong><span style="color: black; font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Help me to persevere as you taught us.</span></span></strong><b><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
</span></b><strong><span style="color: black; font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Grant me the strength to finish strong.</span></span></strong><b><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
</span></b><strong><span style="color: black; font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Honor me with your presence on my journey.</span></span></strong><b><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
</span></b><strong><span style="color: black; font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Allow me to be a Grace Runner this day.</span></span></strong><b><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
</span></b><strong><span style="color: black; font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Oh, Lord...</span></span></strong><b><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
</span></b><strong><span style="color: black; font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">One more breath...</span></span></strong><b><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
</span></b><strong><span style="color: black; font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">One more step...</span></span></strong><b><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
</span></b><strong><span style="color: black; font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">One more mile...</span></span></strong><b><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
</span></b><strong><span style="color: black; font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">FINISH LINE...</span></span></strong><b><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
</span></b><strong><span style="color: black; font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">This is my prayer.</span></span></strong><b><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
</span></b><strong><span style="color: black; font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">I can do all things through</span></span></strong><b><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
</span></b><strong><span style="color: black; font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">YOU who strengthens me!</span></span></strong><b><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
</span></b><span style="font-family: "Trebuchet MS", sans-serif;"><strong><span style="color: black; font-family: "Calibri", "sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Amen. ©</span></strong><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"></span></span></div><br />
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<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-35112207691375074812011-10-20T20:31:00.001-04:002011-10-20T20:35:28.809-04:0050 Mile Run Training Ends - A Bittersweet Feeling<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I completed the last run of my 20 week training this morning – a bittersweet moment. I’m so looking forward to Saturday, but I will miss the build-up to the day - the challenges and how bad days are followed by better ones.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">It’s hard to believe how fast time has flashed by. Maybe I ran right through time. Like any training, I’ve had my moments of physical, emotional and spiritual stresses, but I persevered. Here it is by the numbers:</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Trebuchet MS", sans-serif;">20 weeks of training summary</span></u></b></div><ul><li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;">Total miles run = 843.2 – The distance from Hartford, CT to Columbia, SC</span></b></div></li>
</ul><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQm83vWfZRKNO06L6ozO1hCdjM6S01YvtqINjObMwTKITAzpmMSZbgpd6D260FsSurD7eZWwWab1T3TNMvm7LNT7aCg2kc32qMCtBp59u90iNMSKA4QUrL8Ws_0azDf3-Ej3qKckYD-4Q/s1600/Hartford+to+Columbia+001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="291" rda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQm83vWfZRKNO06L6ozO1hCdjM6S01YvtqINjObMwTKITAzpmMSZbgpd6D260FsSurD7eZWwWab1T3TNMvm7LNT7aCg2kc32qMCtBp59u90iNMSKA4QUrL8Ws_0azDf3-Ej3qKckYD-4Q/s400/Hartford+to+Columbia+001.jpg" width="400" /></a></div><ul style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;">Number of training days = 76</span></b></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;">Average miles per week = 42</span></b></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;">Average miles per run = 11 </span></b></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;">Number of times running greater than 26.2 miles (a marathon) = 7</span></b></div></li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;">Number of times running further than 30 miles = 3</span></b></div></li>
<li><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;">Longest single run = 38 miles</span></b></div></li>
<li><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS", sans-serif;">Most miles in two days = 55.8</span></b></div></li>
</ul><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3IdFDSGbgW9cpBs_tr_KYJCTB2pKLoVnq2Mun9Bt5W0Qiu2NSbuuIHJKzUriKl6ygs3XT_73lVB9WPYjKPmUrRep5Th2gROKuWKTDBjodSbtpYR5F4I6ka2hS5nbbREU57dTT5jLxbiQ/s1600/50+on+50+training+chart+001.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="265" rda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3IdFDSGbgW9cpBs_tr_KYJCTB2pKLoVnq2Mun9Bt5W0Qiu2NSbuuIHJKzUriKl6ygs3XT_73lVB9WPYjKPmUrRep5Th2gROKuWKTDBjodSbtpYR5F4I6ka2hS5nbbREU57dTT5jLxbiQ/s400/50+on+50+training+chart+001.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">20 Week Training Chart</td></tr>
</tbody></table><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Tomorrow I'll get my supplies together - food, clothes, first aid supplies, and my mental faculties. No, I don't plan to get run over by a car. The first aid supplies are for any blisters.</span></div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I’m very happy with my health and what I’ve accomplished so far. The next challenge: Completing the 50 miles after I turn 50 tomorrow.</span></div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I know that I’m not the fastest or that I can run the farthest, but I can run and I’ll always strive for a personal best – I’m thankful for that. And, I’m thankful for the support from my loving wife and son – my family. </span></div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I’m glad that I can give through my running. Whatever gift God has given to us, we should share that gift. God has given each and every one of us a gift - we all just need to find it. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><blockquote><blockquote style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Trebuchet MS", sans-serif;">"To give anything less than your best is to sacrifice the gift. – Steve Prefontaine (an inspirational and elite runner)"</span></blockquote></blockquote></div><br />
<div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Enjoy your journey.</span></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-52679378149961803662011-10-17T14:44:00.003-04:002011-10-17T14:49:21.227-04:00Run Promotional and the Weather<span style="font-family: "Trebuchet MS", sans-serif;">Being a weather geek as well as an avid runner, I thought having Joe Furey, a runner and meteorologist, mention the run this morning on the news was great. It is also listed with the Southern New England Weather Conference which is way cool.</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">Joe lost 70 pounds in 7 months. </span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">I'm hoping that the forecast for Saturday remains the same. 38 degrees in the morning, up to 60 degrees in the afternoon with bright sunshine. Fingers crossed.</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihOTlVOwd7wQP3dWK4z76ojtubVYkPx5JToAlSegZfrpuZ4NJ5S6RMKHDJmdu1odp2VEMlsBpkv4RGeQr5BaPh-4uVkYRkbaG1GsPaxcR1Lps9paJZG6EwUlJC4lzvNv-ZMVAxJYVXkhk/s1600/50+mile+run+and+Fox+005.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihOTlVOwd7wQP3dWK4z76ojtubVYkPx5JToAlSegZfrpuZ4NJ5S6RMKHDJmdu1odp2VEMlsBpkv4RGeQr5BaPh-4uVkYRkbaG1GsPaxcR1Lps9paJZG6EwUlJC4lzvNv-ZMVAxJYVXkhk/s400/50+mile+run+and+Fox+005.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Joe Furey on Fox News. Joe lost 70 pounds in 7 months!</td></tr>
</tbody></table>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-41311986264072813902011-10-15T17:49:00.000-04:002011-10-15T17:49:46.261-04:00Getting Lost<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Jenn and I went to the Taste of Cromwell last night. The Taste of Cromwell is an annual Children's Home fundraiser event. It was their 8th year and they did a great job! We met Pastor Scott Jones and his wife, Robin. Pastor Scott is our pastor from the Hilltop Covenant Church. The food and wine were superb and the company made it relaxing.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">This is the last weekend of running before the 50 miles. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">After I started running this morning, I looked at the horizon and noticed that the clouds were puffy and dark. The sun was just below the hills. The air was cool and there was a breeze. What a glorious morning. It reminded me of running on a winter morning in South Florida. 53 degrees was a pretty chilly morning down there. <span style="mso-spacerun: yes;"> </span>When I was running along the beach, there was always a breeze so it made it feel chillier than it was.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Thinking of South Florida reminded me of the time I got lost while running. In a previous blog, I wrote about running aimlessly, without timing myself. Just remember the golden rule of running aimlessly: Know where you are in relation to home. Well, I guess I missed that class because I failed.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">See, I had just moved to Florida and my family was in Connecticut. I went out for an evening run. It was supposed to be an easy, short three miles. It was 80 degrees out, but because it was short, I did not take water, money, or a phone.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Being routine and planned, I had a route in my head. I should have kept to it, but I was in a “not caring” mood. <span style="mso-spacerun: yes;"> </span>As I was running past a road, I thought, “that neighborhood looks interesting.” So off I went down an...</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">uncharted road - uncharted for me anyway.</span></span> </div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I came out of another end of the neighborhood. Don’t ask which end. You’ll see why. I was back on a main road, turned right, thinking I was heading back home. Wrong! </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh07Dk2nvlIygQQy2oo7KBnsTFhDPz0K8oYcgslnMHhvN2uB4IOSl2VMbISCxIwyUrkvQQHW8BELP4ZlKsSvIa3andSkJCwdG9AFknyNyUOLCuFqCvVx7R-B_EVVBgmqZZY27FX6Ra7bo/s1600/Vulture.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh07Dk2nvlIygQQy2oo7KBnsTFhDPz0K8oYcgslnMHhvN2uB4IOSl2VMbISCxIwyUrkvQQHW8BELP4ZlKsSvIa3andSkJCwdG9AFknyNyUOLCuFqCvVx7R-B_EVVBgmqZZY27FX6Ra7bo/s200/Vulture.jpg" width="200" /></a><span style="font-family: "Trebuchet MS", sans-serif;">What I was doing was running further from home. I was several miles out when I realized I was not going in the right direction. I started running back. Where back was taking me, I didn’t know, I was just running. I asked someone in a park what direction University Drive was. In a confident manner, they pointed me to where I wanted to go. Well, they were wrong. It was getting dark now and I did not have money, water, family, or friends. I was getting worried at this point because the vultures were licking their chops. It was probably the same one flying overhead this summer (Runner's High and Bird Food, July 21st). </span></div></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Finally, after a comedy of errors and more than an hour into my run and parched, I found University Drive and dragged myself home - beating off the vultures.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">What was to be an easy three miles turned into nine. I usually pride myself on a sense of direction, but for some reason it was a handicap that day. If you’re wondering why I did not use the sun as a guide, I did not know whether I was east or west of University. Hey, I was never a Boy Scout so cut me some slack. I chuckle now when I think about what I had done. At least I can laugh at myself and did not become a vulture’s dinner.</span></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-13376953595765090432011-10-13T16:38:00.003-04:002011-10-13T16:42:38.399-04:00The Taper and a Boost: A "Good Luck" Card from Over the Pond<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">The training has been going fine the last couple of weeks. Physically I feel good and ready to do the 50 miles. The spirit side of me of maintaining a positive attitude is another story. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Sometimes maintaining a positive outlook is harder than the physical activity. I know negative thoughts are leaking in when I question why I’m running 50 miles. Fortunately, no one is home to hear me whine. Oh yeah, except the parakeets. They don’t count because they don’t care if I whine - they’re just happy to hear a human voice. <span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Enough of that. Here’s some great news! I received a...</span></div><span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHOtIGfadGtYWZmC0F46VW_QGdw7Vfi_Srr65O3omL2oHbUqL38aZo0ZIUcaYmmW5Sotx2HnSUDrS-qYfCyxEbYh8DPzjcYzPgsK629KNh1ZSTWcnjQRQiFMwHVAO_HvV6ej522t8ep_M/s1600/card+008.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="320" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHOtIGfadGtYWZmC0F46VW_QGdw7Vfi_Srr65O3omL2oHbUqL38aZo0ZIUcaYmmW5Sotx2HnSUDrS-qYfCyxEbYh8DPzjcYzPgsK629KNh1ZSTWcnjQRQiFMwHVAO_HvV6ej522t8ep_M/s320/card+008.JPG" width="226" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">Front of Card</span><br />
<span style="font-size: small;"><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span></span></td></tr>
</tbody></table><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">“Good Luck” card in the mail this week. It could not have come at a better time. My sister-in-law, Susan, from England, works at St. Charles Catholic Primary School. She shared with the children what I was doing so the kids sent me a wonderful card, wishing me luck and telling me that they talk about eating healthier and how exercise is good for them. A picture of every student was in the card. It’s sitting on my fireplace mantel as I’m writing, reminding me of the importance of getting out there. I really needed it this week kids. YOU ARE THE BEST!</span></div> <br />
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<tr><td style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1EAsv1P7sUoaB1CZWmwOqICsB-lSil77q6EjoxFzfgfyFiQcsvx1ofcguKvyQAmYbTrSMD9mKO3xr1zYg3dGAwsYuKS-gEcZwoPFJZOKmOk_wfloKTGGSJBe1em2KVAhAt0hRm4h4Wes/s1600/In+side+of+Good+Luck+Card+001.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="301" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1EAsv1P7sUoaB1CZWmwOqICsB-lSil77q6EjoxFzfgfyFiQcsvx1ofcguKvyQAmYbTrSMD9mKO3xr1zYg3dGAwsYuKS-gEcZwoPFJZOKmOk_wfloKTGGSJBe1em2KVAhAt0hRm4h4Wes/s400/In+side+of+Good+Luck+Card+001.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;">The Inside of the Card</td></tr>
</tbody></table><span style="font-family: "Trebuchet MS", sans-serif;"> It’s so easy to not exercise and dive into sweet temptations, especially when you are feeling down. Believe me, I’ve been there. My belief is “get up and move.” You don’t need to run 50 miles. Whether you walk, jog, or run, you are moving faster than sitting on the couch. Don’t think too big because that can squash whatever positive thoughts that you have. It reminds me of Baby Steps in one of my favorite movies, “What About Bob?” </span><br />
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</span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I’ve been training for about 20 weeks now and my body and spirit has been through a lot of ups and downs. <span style="mso-spacerun: yes;"> </span>Any taper, the time during the last several weeks when the quantity of training miles drops, is always tough. My high school track coach always said that running success is 80% mental and 20% physical. This is certainly the case when training and racing in marathons and ultra-marathons (any run greater than 26.2 miles). It’s not the physical activity that makes it hard, like the final weeks leading to the taper. Instead it’s the down time. The less time on my feet allows for too much thinking time and that can be dangerous. Repeat after me, “keep myself occupied, keep myself occupied, keep myself occupied.”</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">This past week has been particularly hard. My run today was on the heels of a disappointing Tuesday track run. This morning I knew that I needed to get out into the dreary, damp weather and get my training run in, but the motivation was not there. Usually I look forward to all of my runs, seeing if I can do better than the last run. Today was different. I was supposed to run easy for a couple of miles, then run hard for three miles, then finish with an easy one mile.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">So, I moseyed into my bedroom to pour myself into my running gear thinking, “let me just get through this.” Even though I was supposed to run my fast miles at a 6:54/mile pace, I did not care if it I ended up going slower. So wah, wah, wah, out the door I go.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I started chugging along, practicing my baby steps. The amazing thing is, once I started moving, I felt better. I felt so good that I decided to run my middle fast three miles after my first mile. My times were 6:45, 6:40, and 6:28 per mile - much better than the goal 6:54 and each mile was progressively faster, even when the last mile was into a head wind and a slight incline. Any way I slice it, this was a quick three miles for me and I could have continued. I was pushing off of my forefeet and felt light on my feet. However, once my 3 miles was done I quickly slowed down because I don’t want to ruin the taper by pushing too hard. It’s amazing what is said about feeling so much better once the shoes are laced and I’m out the door.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">So, I’m home now, looking at the Good Luck card. I’m thankful for the card, my ability to run, and that I can help others. The boys and girls at St. Charles helped me as I hope that I can help others. This is a good reminder for me to send more cards to people because it can put a smile on their face during trying times. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Thank you to the boys and girls at St. Charles!</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-spacerun: yes;"> </span>Do me a favor: As much as you may like them, limit sweets, biscuits, and sugary drinks and keep moving.</span></div><br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-71029848395200442102011-09-30T15:35:00.001-04:002011-09-30T15:44:18.885-04:00Injuries and Doubt<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">The past two weeks has been an emotional ride and I know that it’s affected my blogging. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">It began more than two Saturday’s ago after I ran a long run on 9/11. I knew by the end of the day that the next day, when I was supposed to run another 4 hours, was going to be a struggle. The outside of my knees were sore and my Achilles hurt. The knee soreness was not related to the knees. It was my iliotibial bands (ITB), the tissue that runs from the hips to the knees on the outside of the legs. I knew what the problem was since I had a history of similar episodes. Both the ITB and Achilles issues were from overuse; too much too soon. It’s always a delicate balance between under and over training and it appeared that my body was revolting.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I got out at 4:00 am on Sunday, my usual time, and I...</span></div><span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<a name='more'></a><div class="MsoNormal" style="margin: 0in 0in 10pt;"></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">couldn’t even get a mile in. I needed to walk home, worried and disappointed. Was this the end of my pursuit to run 50 miles? Should I throw in the towel? It was still early in the morning so I crawled into bed when I got home. Uh! That’s all I can do is heal and stretch. I try to remind myself as I go through these tough moments, that I can come back stronger than I was.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">This situation is partly my fault. Well, yes, it’s all my fault because no one has forced me to run. What I mean is that I’ve neglected the other important part of running during the last 20+ weeks: Stretching dynamically. I’ve been doing my regular back stretching, crunches and legs raises, but I was doing so much more before. When I was training for the Boston Marathon I was doing one-legged squats and one-legged toe touches and other activities like the stationary bike. I’m sure the stability exercises strengthened the ITB and Achilles.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh47DvYy0OJFJO7sIRkiwel38_mMw4qKDyjFC52dXyRGIvgK1Fo5k8VoPaMufhOnK0i-bOEkCroIS-wnp7IgC2WvYY27-TINTrLGeGO-ezjn6ayvVwc4giF3YlHwiaXrnlMnj2k5R6WSJk/s1600/Running+9.11+323.JPG" imageanchor="1" style="clear: left; cssfloat: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="272" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh47DvYy0OJFJO7sIRkiwel38_mMw4qKDyjFC52dXyRGIvgK1Fo5k8VoPaMufhOnK0i-bOEkCroIS-wnp7IgC2WvYY27-TINTrLGeGO-ezjn6ayvVwc4giF3YlHwiaXrnlMnj2k5R6WSJk/s320/Running+9.11+323.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One-legged toe touches</td></tr>
</tbody></table><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I decided that I should try something new. When my son got new cross country and soccer shoes at Dick’s Sporting Goods, I picked up a foam roller. I have never used one on my upper legs before, but what have I got to lose? It will work like my trusty rolling pin that I use on my calves (see “Fartleking and My Trusty Kitchen Utensil – June) - the one that’s not allowed back in the kitchen to roll pastry. </span></div> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge74_TnbTshwQRhxTQ-Xo1a6uZixd4ohCZXNBRnRIKNeFBzsS58p98OudCGdrW5zdBszuUGn157aXakENyUTdpnDsxkNilzfNTfQiehlwg45I1vkHhvJrn8mDLo4BvVMV3Eny7B8L9Ck0/s1600/Running+9.11+290.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="125" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge74_TnbTshwQRhxTQ-Xo1a6uZixd4ohCZXNBRnRIKNeFBzsS58p98OudCGdrW5zdBszuUGn157aXakENyUTdpnDsxkNilzfNTfQiehlwg45I1vkHhvJrn8mDLo4BvVMV3Eny7B8L9Ck0/s320/Running+9.11+290.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Work those ITBs with leg raises<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgICeyS-e3_sT0fIfqKNpt7WJ8EuUUhTgAxwYVvqyoHcKn10CQBLWiCuhv3dR78iTSxL5Rj1TdfR5Io1FZZny5TNV5T-BlyEYOCLh334-G2xLzko3gVJcbN_x7tv6saHhHsyOqUM3LA7VQ/s1600/Running+9.11+280.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgICeyS-e3_sT0fIfqKNpt7WJ8EuUUhTgAxwYVvqyoHcKn10CQBLWiCuhv3dR78iTSxL5Rj1TdfR5Io1FZZny5TNV5T-BlyEYOCLh334-G2xLzko3gVJcbN_x7tv6saHhHsyOqUM3LA7VQ/s320/Running+9.11+280.JPG" width="320" /></a></div>The new foam roller. It's working wonders. </td></tr>
</tbody></table> <div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">So other than taking Motrin, I needed to continue moving. I knew that I could not sit around and get stiff. Since I purchased it more than a week ago, I’ve been using the rollers twice a day with success.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">As for the running, during the last two weeks I cut out one of the mid-week runs and I avoided hills. The Achilles is strained too much running up hills. I began using the roller twice a day. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">As of today, I am strong again! I completed my two mid-week runs.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I really felt pressure to get the 7 hour, 38 mile run in last Saturday, which I did without a hitch, other than almost running into a skunk. <span style="mso-spacerun: yes;"> Whew! </span>I completed a fast 6 miler on Tuesday and a hard track workout yesterday. This weekend I’m supposed to run back-to-back two hour runs, hoping that I can get them in between the rainy times. </span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">Thankfully the weekend long runs are shorter from now until October 22<sup>nd</sup>. I’m tired of keeping my brain occupied for many hours and questioning myself about whether or not I can run 50 miles. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Let’s do this thing!</span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtQAXcga9ayag5ovMj_Vp23PBffivR1WmVrPcjl1zJVlK1F40ePDyWh-RSRJtjFEAEKsyCYypT0RajUsPZS5IXB8iCLFle99YAjUrx3t-cPQ1KgtYEJ-BPwagK18r5SbifIlVhdqLZdMY/s1600/38+mile+map.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtQAXcga9ayag5ovMj_Vp23PBffivR1WmVrPcjl1zJVlK1F40ePDyWh-RSRJtjFEAEKsyCYypT0RajUsPZS5IXB8iCLFle99YAjUrx3t-cPQ1KgtYEJ-BPwagK18r5SbifIlVhdqLZdMY/s320/38+mile+map.gif" width="304" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">38 mile run route in 7 hours<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxx1QdLbOs85QJF80dYbfPah0Gtj5IVoXFRXssrCwwydHxSjqYvIBe6vwCYDSwmDewGyFTdErZ4y-2wcuMJl9pCWrM1LnPXWPYvosA6BcdK5x3ShXgooBXdfElN_iligVedlm3QFYewLg/s1600/elevation+profile+38+miles.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="97" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxx1QdLbOs85QJF80dYbfPah0Gtj5IVoXFRXssrCwwydHxSjqYvIBe6vwCYDSwmDewGyFTdErZ4y-2wcuMJl9pCWrM1LnPXWPYvosA6BcdK5x3ShXgooBXdfElN_iligVedlm3QFYewLg/s320/elevation+profile+38+miles.gif" width="320" /></a></div>38 mile elevation profile </td></tr>
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</div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-51925675853325149112011-09-16T14:17:00.001-04:002011-09-16T14:19:04.774-04:00Worst Foods in My Fridge<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">WebMD is a great Website for nutritional and health information. They recently published an article in their newsletter: Worst Foods in Your Fridge.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.webmd.com/food-recipes/features/worst-foods-in-your-fridge?ecd=wnl_wlw_091011"><span style="font-family: "Trebuchet MS", sans-serif;">http://www.webmd.com/food-recipes/features/worst-foods-in-your-fridge?ecd=wnl_wlw_091011</span></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Instead or rehashing the article, I’ll give you my spin on this and which of these are in my refrigerator. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Keep in mind, I’m not a nutrition expert. Remember the word “moderation” as you read this.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Here are ten unhealthy foods in your refrigerator according to WebMD and whether or not they are in mine:</span></div><span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
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</div><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font-family: "Times New Roman"; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Mayonnaise</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><span style="font-family: "Trebuchet MS", sans-serif;">Yes, this is in my refrigerator. I don’t like the flavor of low-fat mayonnaise so I get the regular kind. In our house we use mayonnaise in tuna and chicken salads. Occasionally when I want a change from mustard, I’ll put a thin layer on bread for a sandwich. Keep the quantities low and don’t eat it everyday.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font-family: "Times New Roman"; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Soda and other sweet drinks</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><span style="font-family: "Trebuchet MS", sans-serif;">We avoid these drinks at all cost. These culprits are one of the reasons for obesity in children. We have 1% milk and water in our refrigerator. We do have apple juice sometimes, but it has apples and ascorbic acid – not sugar. I noticed that ginger ale has 26 grams of sugar. Keep it below 10 grams per serving.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font-family: "Times New Roman"; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Alcoholic beverages</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><span style="font-family: "Trebuchet MS", sans-serif;">We do have a bottle of wine in our refrigerator. Once again, moderation. Don’t have alcohol occupying a shelf or a chiller drawer, taking away space from fruits and vegetables.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font-family: "Times New Roman"; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Processed lunch meat</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><span style="font-family: "Trebuchet MS", sans-serif;">I was buying pre-packaged meats for awhile until I read the sodium content. Lately we’ve been eating tuna and I make chicken salad from baked chicken. If I buy any cold cuts, it’s turkey. I avoid ham and red meats. The ham is too high in sodium and the red meat is higher in fat and the body has a harder time absorbing the protein from red meats.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font-family: "Times New Roman"; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Hot dogs and sausage</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><span style="font-family: "Trebuchet MS", sans-serif;">Yuck! Especially hot dogs. I read an article in Discover magazine about how they are made and it turned my off. I was eating the no fat hot dogs until my wife noticed white material inside. What is that white stuff? Nasty!</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><span style="font-family: "Trebuchet MS", sans-serif;">Here’s the Discover article: </span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><a href="http://discovermagazine.com/2011/sep/20-things-you-didnt-know-about-sausage"><span style="font-family: "Trebuchet MS", sans-serif;">http://discovermagazine.com/2011/sep/20-things-you-didnt-know-about-sausage</span></a></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLE3Z9tzkXq79eWMk2H_8ppR8dtnIv0ctgUJL5Im4UsaTH_Tx__64zPk58iM3yV7Nz0PjdLUvfWPPJN6wGdvTY7hyphenhyphenWPLvWFZrd_LxsOoC6pL3qNbk2uHrZjq7Sh7aIBeilQCdt4SJ8Q4E/s1600/220px-Hot_Dog_Toaster.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLE3Z9tzkXq79eWMk2H_8ppR8dtnIv0ctgUJL5Im4UsaTH_Tx__64zPk58iM3yV7Nz0PjdLUvfWPPJN6wGdvTY7hyphenhyphenWPLvWFZrd_LxsOoC6pL3qNbk2uHrZjq7Sh7aIBeilQCdt4SJ8Q4E/s1600/220px-Hot_Dog_Toaster.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A hot dog toaster. Are you serious! Toss it!</td></tr>
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<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font-family: "Times New Roman"; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Whole milk products</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><span style="font-family: "Trebuchet MS", sans-serif;">We don’t stock whole mild products. 1% milk and we eat light cheese when we are in the mood for cheese and crackers. We love sliced European Cucumbers, tomatoes, or red onion with our cheese and crackers. Every Friday is pizza night. We make our own pizza using part-skim mazzorella.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">7.<span style="font-family: "Times New Roman"; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Gourmet ice cream</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><span style="font-family: "Trebuchet MS", sans-serif;">I do love the occasional ice cream and I do have a full fat ice cream in the freezer now. We don’t eat it regularly and sometimes it’s in there so long that we need to toss it due to freezer burn.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">8.<span style="font-family: "Times New Roman"; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Creamy salad dressing</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><span style="font-family: "Trebuchet MS", sans-serif;">There is one bottle of creamy in there now, but it is light. Generally we eat light balsamic vinaigrette. If you want creamy, try light. Even if you use light, measure it until you get used to a serving. You’ll be amazed how much you put on without measuring.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">9.<span style="font-family: "Times New Roman"; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Stick butter or margarine</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><span style="font-family: "Trebuchet MS", sans-serif;">We eat butter. I do not like margarine. When I do eat butter, it is just enough for flavor. Don’t put so much on that you wear it when eating. You won’t see it dripping from the sides of my mouth when eating toast. We only cook with olive oil, not butter.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">10.<span style="font-family: "Times New Roman"; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Frozen french fries</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><span style="font-family: "Trebuchet MS", sans-serif;">Not good. We love potatoes, but we don’t eat French fries unless they are homemade and baked. Our potatoes are either roasted with some olive oil, baked, or mashed. Try roast potatoes with malt vinegar. Pass me the malt vinegar my dear.</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in;"><br />
</div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in;"><span style="font-family: "Trebuchet MS", sans-serif;">By using some common sense and educating yourself a little, you can be in better shape. The shape you want to avoid is round. Add some activities like walking, and you’ll be golden. </span></div><br />
<a name='more'></a>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-92083978398245549072011-09-13T14:41:00.001-04:002011-09-13T14:54:33.817-04:00September 11th Weekend<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">It was a weekend of remembrance. We are and shall always be free.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">On Saturday I completed my four hour run. The weather was just right - 58 degrees and clear. I was under a time crunch, but it wasn’t to see how fast I could run. See, I agreed to help with a 5K race in my hometown in the morning. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">The race director was nice enough to put the “50 Steps to a Healthier Future” brochure in the runners’ packets. Getting out at 4:00 am will allow me enough time to get to the race, so there was no time to waste. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">The night before, I asked Jenn if she was willing to take some pictures of me running. It’s been awhile since I’ve added any new photos. I promised that it would be at the end of the run so I would not drag her out of bed too early. We agreed on 7:30.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Less than a mile into my run, I attempted to get some fantastic pictures of the moon. Unfortunately, my phone takes cruddy pictures so they were not worth keeping. Pictures would not have done them justice anyway. There, I feel better about not getting them. </span></div><div class="separator" style="clear: both; margin: 0in 0in 10pt; text-align: left;"><span style="font-family: "Trebuchet MS", sans-serif;">As I stopped to take moon shot – the one in the sky that is - a car stops at the intersection behind me and just waited. That’s bizarre, I thought. There’s no traffic and the car was not moving. Shortly after, it slowly came up from behind. I felt strange.... </span></div><div class="separator" style="clear: both; margin: 0in 0in 10pt; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit-vze2CQ8YEhtPyA9hY7VVrifGmzdqWc2z1jgrcusX1H7J7z3djF6gEfeCAZSD2v2orcmFlr46YCzAXupayDy8muxy9sZHwKwuJpXnXfn_Cgew1qrOh3wcVVVS9hlsBiO_8mQZI8yjUY/s1600/Water+station.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<a name='more'></a><div class="MsoNormal" style="margin: 0in 0in 10pt;"></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">When something feels strange and I get a bad gut feeling, I go with what my gut says. Okay, what’s the plan? Oh yeah, run dingbat– that’s what I’m already doing - just change direction. As it turned out, it was a police officer. He/she was probably drawn by my flashing red light on the hydration pack, wondering who the heck would be out here at this hour with a flashing light. Whew! I’m glad the gut was wrong. Now that I’m mentioning cars pulling up from behind, the newspaper carriers have a habit of scaring me by driving up behind on the wrong side to deliver the paper - so unnerving.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I continued pushing along, enjoying the cool air. Lawn sprinklers going on breaking the morning silence, causing me to flinch. Then during an emergency pit-stop, in the dark, I inadvertently stepped into a puddle resulting in a wet foot. This is not what I needed. Hopefully this won’t cause a blister. Onward bound. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">17 miles into the run my Garmin pooped out. Darn it, not again! I know the battery should be fine. Fortunately I had my Timex Ironman watch on the other arm keeping my time. A mile later, the Garmin decided to come back - fickle thing.</span></div> <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh43vgTP5QGq6hYqmdggqICR_bbJAPkTDMRmwERipk1xrqBLwEINslH7nhlhVMjohNeROQGRkRBxYeN0z3k0m0lTJKwprfKef98Lqp2tpa2zSS3vlAArs1b2u9rpooI9oYzrV4XKH24rvc/s1600/The+tunnel.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh43vgTP5QGq6hYqmdggqICR_bbJAPkTDMRmwERipk1xrqBLwEINslH7nhlhVMjohNeROQGRkRBxYeN0z3k0m0lTJKwprfKef98Lqp2tpa2zSS3vlAArs1b2u9rpooI9oYzrV4XKH24rvc/s320/The+tunnel.jpg" width="256" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">Stay away from the light! </span><br />
<span style="font-size: xx-small;">Water blocking my way.</span></td></tr>
</tbody></table> <div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">At mile 18 I ran into a roadblock. My usual path was blocked by high waters. Since I was not training for a triathlon or carrying a life vest, I opted to do an about face and find another route - a welcome change for someone so routine.</span></div> <span style="font-family: "Trebuchet MS", sans-serif;">With 35 minutes left, I called Jenn at 7:25 am allowing her enough time to get out the door and meet me.</span><span style="font-family: "Trebuchet MS", sans-serif;"> </span> <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ6V72PHkYfcaqJYzPzaS_XKNBJ78tqrk5QU3wIdnjyxz6RWvFQQqOonCxp4nmwz0h1tx1QL_4if4ud22t83ODn0q5cixCvzfCNxFUZlpaVJgmzJacNdLpJg44aQxSl54DBhN_YxoXPoA/s1600/running+9.10.11+Flag.JPG" imageanchor="1" style="clear: left; cssfloat: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="400" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ6V72PHkYfcaqJYzPzaS_XKNBJ78tqrk5QU3wIdnjyxz6RWvFQQqOonCxp4nmwz0h1tx1QL_4if4ud22t83ODn0q5cixCvzfCNxFUZlpaVJgmzJacNdLpJg44aQxSl54DBhN_YxoXPoA/s400/running+9.10.11+Flag.JPG" width="243" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: xx-small;">God bless America!</span></td></tr>
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</div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><br />
</div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><br />
</div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><br />
</div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><br />
</div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">In the end, the wet foot did not cause a blister and I survived unnerving events and enjoyed the running scenery.</span></div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">As for the 5K race, Jenn decided to join me, which was a treat. We were assigned the water station half-way through the race. A nice neighbor across the street decided to help and even provided a trash bag and rake to help pick up the cups strewn on the ground. Thanks neighbor. We had a great time and the race was for a great cause on the 9-11 weekend. </span></div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"> <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu2KND0kEc1uE-5lYzbmQxnyJDaO9Ro3qZwwYrjXht7pWNJQbKyAicCVYFnVUAqL7Ld1xoQL3fWKwYRFzeWQoSLdciCuEysHnEQO-qQy6kfQXuBOQmsqaha3byEpNtFgBhCfiPjE61oJc/s1600/running+9.10.11+After+Flag.JPG" imageanchor="1" style="clear: left; cssfloat: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="400" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu2KND0kEc1uE-5lYzbmQxnyJDaO9Ro3qZwwYrjXht7pWNJQbKyAicCVYFnVUAqL7Ld1xoQL3fWKwYRFzeWQoSLdciCuEysHnEQO-qQy6kfQXuBOQmsqaha3byEpNtFgBhCfiPjE61oJc/s400/running+9.10.11+After+Flag.JPG" width="233" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chugging along at mile 24</td></tr>
</tbody></table></div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">I was not able to get my Sunday run in. My left Achilles area was sore so I decided now is a good time to recover. It's far enough away from the 50 mile day. Normally I would fret over a setback, but I’m used to it. Rarely do I go through a training program without a body part malfunctioning. Today, there is no aching while walking, only when I attempted to run. Even if I needed to not run until Saturday, that will be fine.</span></span><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit-vze2CQ8YEhtPyA9hY7VVrifGmzdqWc2z1jgrcusX1H7J7z3djF6gEfeCAZSD2v2orcmFlr46YCzAXupayDy8muxy9sZHwKwuJpXnXfn_Cgew1qrOh3wcVVVS9hlsBiO_8mQZI8yjUY/s1600/Water+station.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit-vze2CQ8YEhtPyA9hY7VVrifGmzdqWc2z1jgrcusX1H7J7z3djF6gEfeCAZSD2v2orcmFlr46YCzAXupayDy8muxy9sZHwKwuJpXnXfn_Cgew1qrOh3wcVVVS9hlsBiO_8mQZI8yjUY/s400/Water+station.jpg" width="390" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">A Helpful Neighbor. Me wearing a Boston Marathon shirt hoping to register for 2012.</span></td></tr>
</tbody></table><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div> </div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-15672831361192675062011-09-08T17:01:00.000-04:002011-09-08T17:01:57.518-04:00A Push Week<span style="font-family: "Trebuchet MS", sans-serif;">This week has been a push week - pushing too hard that is.</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">I’m sitting at home eating a bowl of oatmeal for a snack with an ice pack on my Achilles after a job interview this morning, and a before-lunch tempo (moderate pace) run. Yes, an ice pack. I can feel some strain on my lower body from running and the brain after the interview. Maybe I should throw some ice on my head, too. </span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">After the hills on Tuesday, which I did more than usual, I noticed twinges in my left upper thigh and I could feel aches in my Achilles. I’ve been fortunate to avoid overuse strains for many months. The way my training has been going, I can be sore after a hard run, but I’m usually feeling better by the end of the day or the next morning. Recovery has been... </span></div><span style="font-family: "Trebuchet MS", sans-serif;"><a name='more'></a></span><div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">kind to me. <span style="mso-spacerun: yes;"> </span>I even forgot what my past overuse injuries were and that I can get them at any time, especially after a sharp increase in mileage and or faster paces up hills. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><u><span style="font-family: "Trebuchet MS", sans-serif;">Achilles Tendon Information:</span></u></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.webmd.com/a-to-z-guides/achilles-tendon-problems-topic-overview"><span style="font-family: "Trebuchet MS", sans-serif;">http://www.webmd.com/a-to-z-guides/achilles-tendon-problems-topic-overview</span></a></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjftDUjoUkbhjP3IQBs-uNmBXHwl-n_wp7cr5XvW4J3AvUtufOjzXT6XqLjPgf71mQUUkBUo2B7Uv0lYwq6LJ8obTT95zRS4J-7pNzDCvDAMDBTte-7URXgixpe2nne55ouCUvgdTtGw6Y/s1600/250px-Achilles-tendon.jpg" imageanchor="1" style="clear: left; cssfloat: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="320" nba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjftDUjoUkbhjP3IQBs-uNmBXHwl-n_wp7cr5XvW4J3AvUtufOjzXT6XqLjPgf71mQUUkBUo2B7Uv0lYwq6LJ8obTT95zRS4J-7pNzDCvDAMDBTte-7URXgixpe2nne55ouCUvgdTtGw6Y/s320/250px-Achilles-tendon.jpg" width="189" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">Achilles Tendon</span></td></tr>
</tbody></table><span style="font-family: "Trebuchet MS", sans-serif;">Being nearly 50 can be a detriment. My son teases me by calling me an old man so I tell him to meet me at the track instead of taking it outside. He’s getting big so he’ll likely snap my “old man-like” body in half. </span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">The benefit of doing a blog, documenting my progress, is increased self-awareness. Writing pushes me to review the ups and downs of running. Because I run solo, I certainly need this. The on-line community, through Twitter, has been a great way for me to collaborate with other runners from all parts of the world. Added to this, I frequent running Websites, get other blogs emailed to me and I scan the Web for interesting stories and research. Be careful about what you read and don’t make immediate changes to your routines based on internet-based information. Be sure to check the credibility.</span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Anyway, I know Achilles aches – noticed I said aches, not pain, is due to overuse or pushing too hard. The remedy is to pull back when I feel them scream a little. Do not run day after day after day. It only gets worse. Yesterday was an off day, but I knew my Achilles takes time to recover. I even took some Motrin yesterday, which is a rarity. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Today I headed out and what happens? My Garmin battery died early into the run. With no backup watch, I needed to run pace on feel and I had no idea how far I was running. This was not a bad thing, but it’s certainly out of my comfort zone. My concern was running too far. With the long runs again this weekend, I should be conservative. I even planned on keeping off of any hills today. Running on feel ended up being good otherwise I would likely try to keep the goal pace even if I were sore. Shame on me, but that’s what happens.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I ran a tempo pace for 5.65 miles which was close to my 6 mile goal. I mapped it on the Website called Running Ahead. Close enough. My pace was one where I was not out-of-breath. Being out of breathe is an anaerobic run or very fast, like interval work on the track and I don’t like combing hard hills and speed work during the same week.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Tomorrow is a rest day before the two long runs.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><u>50 Steps to a healthier Future Update:</u></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">To date we have two registered people to run, jog, or walk on October 22<sup>nd</sup>. My hope is that the low response rate has been due to the summer, Labor Day weekend, school beginning, and the bad weather we’ve been having. It’s been a challenge getting the press releases posted. Press releases were sent out to media and we will be sending flyers to the schools for the kids to take home.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><u><span style="font-family: "Trebuchet MS", sans-serif;">50 Steps to a Healthier Future Website:</span></u></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="https://www.childhome.org/events/50%20steps.htm"><span style="font-family: "Trebuchet MS", sans-serif;">https://www.childhome.org/events/50%20steps.htm</span></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I just learned that there is a 5K in town this weekend, so I contacted the organizer and she agreed to put our flyer in the entrant packages. I will be volunteering for them right after my run Saturday morning. In order to do this I’m swapping my runs, completing the 4 hours on Saturday then do the 5 hours on Sunday.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><u><span style="font-family: "Trebuchet MS", sans-serif;">Stephen Siller Tunnel to Towers Run: September 10, 2011</span></u></div><div class="MsoNormal" style="margin: 0in 0in 10pt; text-align: left;"><a href="http://run.middlesexcountybluestarmothers.org/"><span style="font-family: "Trebuchet MS", sans-serif;">http://run.middlesexcountybluestarmothers.org/</span></a></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-90635771967705602842011-09-05T09:21:00.000-04:002011-09-05T09:21:17.281-04:00Happy Labor Day and Post Week 8<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Happy Labor Day!</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Well, the legs and feet feel good after the two long runs over the weekend. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I successfully completed the second half of my two-day long runs: 31.3 miles Saturday in 5 hours followed by 24.5 miles in 4 hours yesterday. It’s hard to determine what was the better day. I went out faster Saturday than Sunday, which was a mistake, especially when I need to run 4 hours on Sunday. Because I never ran back-to-back really long runs, I was concerned. Would I... </span></div><span style="font-family: Calibri;"><a name='more'></a><div class="MsoNormal" style="margin: 0in 0in 10pt;"></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">be able to maintain a good pace during the second run? My Saturday pace was 9:36/mile and Sunday was 9:47/mile. I'm happy with the results and I could have continued longer than 4 hours if I needed to. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">The route was different to break up the monotony so it's impossible to know which route was harder. Weather was also a factor. It was 8 degrees warmer on Sunday.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I crawl out of bed about an hour before any long run. In my previous blog I neglected to add one food that I do eat before going out. I will typically eat a Clif Bar. The Clif bar provides 44 grams of carbohydrates so they are a quick way to fuel up with my cup of coffee. So yesterday morning I had a cup of coffee, a Clif Bar, a banana, and some left over bread pudding that had apples in it. I really don’t enjoy eating so early in the morning, but it’s a necessary evil.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">In order to expedite getting out the door sooner, I usually get my pack together the night before. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Here’s what I bring:</span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQV6AOuXyQpniozhqOc41y7aJdkndad61luT-jQFejzQmdt2PhQJdIZT4HE5mB8weLMMHl48KSjtq9vrwI8k0qrLTo21qJ_Y0cdNkvxmz1UCg4G2W5WM-8wTiz3MJutCBttR1Bb6erp84/s1600/50th+Birthday.Boothbay+013.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQV6AOuXyQpniozhqOc41y7aJdkndad61luT-jQFejzQmdt2PhQJdIZT4HE5mB8weLMMHl48KSjtq9vrwI8k0qrLTo21qJ_Y0cdNkvxmz1UCg4G2W5WM-8wTiz3MJutCBttR1Bb6erp84/s320/50th+Birthday.Boothbay+013.JPG" width="320" xaa="true" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">64 oz. hydration, hip bag, GU Chomps, toilet paper, hand sanitizer, cell phone, P&J sandwich, snack bar. The hip bag allows me to spin the bag around my hip and access the food without stopping.</td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyKlgYkoVEXn7_FDBbmf9NGhqXIbZlcWjpqv-HuusdhQboAm9ypzCDop1Njh2fghBjub0fIP9PnXe0ak1KXmruFDnfS_FPnIh2oacUgIKXcDNHnWrTEQ-0iypMWYJ0MIOwsHxrvwMY9Os/s1600/Un-petroleum+jelly+002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyKlgYkoVEXn7_FDBbmf9NGhqXIbZlcWjpqv-HuusdhQboAm9ypzCDop1Njh2fghBjub0fIP9PnXe0ak1KXmruFDnfS_FPnIh2oacUgIKXcDNHnWrTEQ-0iypMWYJ0MIOwsHxrvwMY9Os/s320/Un-petroleum+jelly+002.JPG" width="212" xaa="true" /></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I recovered pretty quickly within 24 hours from the previous day’s 30+ miles so, upon my departure, I felt positive about getting 4 hours in. I had no particular pace in mind; only finishing it. The end result: Other than my legs and feet feeling numb, the run went well. I know I’m feeling good during a run when I don’t question transitioning from running to walking up hills. Oh, one other thing, whenever I need to make a pit-stop, the clock keeps ticking.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Shortly after I got in the door around 8 am, I gulped a tall glass of milk, took a quick shower, and then devoured three eggs and toast. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">After my Sunday runs I need to get ready for church, so the marathon continued. Yesterday was particularly challenging in church. See, I was on the schedule to be an usher with my son, Evan. The challenge was standing for any period of time. This was not high on my to-do list, but I did it without collapsing on the floor.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I crashed yesterday afternoon. I am not a nap person, but between two 3 am starts and the physical demands, I was not sociable; not in a cranky way. Instead, I could not focus and in a vegetative state. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Waking up refreshed and looking at the ceiling, thinking how I survived, I realized that I have to do three more weekends like this. For the moment, I will celebrate this success. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Don’t ever forget to celebrate successes along your journey, no matter how small they seem. If you don’t meet your goal, celebrate your determination and get out there again.</span></div></span><span style="font-family: Calibri;"></span>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-61416351300729634852011-09-03T14:48:00.002-04:002011-09-03T15:12:46.849-04:00Halfway Through the Most Challenging Weekend<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">The first half of my hardest training weekend went well. The training calls for a 5 hour run on Saturday followed with a 4 hour run on Sunday. Today I completed 31.3 miles in 5 hours. The goal is not about how fast I can run; instead it’s about time on my feet. If you recall, I have trouble holding back.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I was up at 3:00 am so I could be out the door by 4:00. I like to start early when it is cooler and so the run does not cut into family time too much. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">My day began by eating a banana and bread pudding, chased with a cup of coffee. For any other training I would begin fueling 2 hours before, but I am not getting up at 1:00 am. Now onto the training mat for my daily back stretches, crunches, and leg raises. I’m fanatical about... </span></div><span style="font-family: Calibri;"></span><br />
<a name='more'></a><div class="MsoNormal" style="margin: 0in 0in 10pt;"></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">certain stretches because of my prior hamstring and iliotibial band (a strip of tissue on the outside hip) injuries, and bad back.</span><br />
<br />
<span style="font-family: Calibri;">Out the door at 4:00. This morning the temperature was 10 degrees cooler than last Saturday prior to Hurricane Irene, but I was still concerned about not carrying enough water. Because I ran out of water during my 5 hour jaunt last week, I over filled the 64 ounce bladder so I probably had about 68 ounces with me along with enough GU Chomps, a peanut butter and jelly sandwich, and Nature Valley bars to sustain me. The plan is to eat every 45 minutes.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Oh no! I forgot something and I remembered 3 miles into the run. Another lesson learned during last long run: Chafing cannot happen. If anything stops a runner in his/her tracks, it’s blisters and/or chafing. It’s strange how superficial skin breaks cause so much pain and cripple us. This is something to prepare for. So I ran back home to get my tube of Alba Un-petroleum Jelly, praying that I could find it after our recent move. I had an idea where it was. I dashed into the room where I thought it was. Viola! Yes, I found it. After a quick rub, I was out the door taking the tube with me. My plan was to reapply at the 2 ½ hour mark.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I use the Alba brand only because it was recommended. You can use Body Glide or Runner’s Lube, as well; it’s a personal preference.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">It was interesting to see the storm damage during my run. Some massive trees was snapped like matchsticks and the road I run on along the Connecticut River was passable, however, I could see how high the water level was. It was up to my chest at one point.</span><br />
<br />
<span style="font-family: Calibri;">For some strange reason, halfway into the run, my sense of smell was heightened and it made my stomach churn. There is nothing worse than gastrointestinal distress while running. The smells included recently sealed driveways, rancid road kill, burning wood, and the putrid smell of rotting cut grass. I know these smells are enough to curl the hairs in any nose on a good day, but even if I got a whiff of a home cooked breakfast, I don’t believe I would have wanted an invite to dig in.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">5 hours is a long time to run by myself. It can be lonesome and emotional challenge even for someone who doesn’t mind their own company, like myself. Yeah, I can keep myself entertained and I survived without calling a therapist. Being on alert for crazy drivers, such as the law breaking newspaper carriers, keeps my mind from wandering too much.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">In case you are wondering, the 68 ounces of water was just enough. I ran out walking back to the house. And, the un-petroleum jelly worked like a charm. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">It’s wait-and-see if my weakness of holding back creates suffering.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Until tomorrow…. </span></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-83779369163398193332011-09-02T08:41:00.001-04:002011-09-02T08:48:28.879-04:00Eating Healthier Doesn't Need to be Complicated or Costly<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">We all have a dietary Achilles Heel. I’m a carbohydrate junkie and I love desserts, if you remember my Oreo Meltdown blog. So I need to make sure that I get enough protein and watch my sugar intake. Fiber is not an issue because when eating carbohydrates, I try to eat complex carbohydrates, which are higher in fiber. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">This may sound complicated and a royal pain, but it’s easier than you think. Learning how to eat healthy in a fast food world is a learning experience and takes time, similar to learning various running training routines, such as intervals, fartleks, hills, and distance.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">When I began running again, I naturally began making healthier food choices. First, I stopped eating a bag of... </span></div><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"></span><br />
<a name='more'></a><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">Peanut M&Ms every Friday night watching a movie. I’m not talking about a small bag either. At the same time, I began wondering whether eating healthier would break the bank. Knowing the way I approach things, with my extreme behavior, it would. A little knowledge can be dangerous for obsessive types.</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
<span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Organic this and that. Only free range chickens. Watch out for pesticides. You cannot wash the foods enough to get toxins off. If you don’t get them off, you’ll grow another limb; just kidding. All the information we get bombarded with is enough to make anyone crazy so I needed to pull back and relax; simplify.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Achieving a healthy eating lifestyle doesn’t mean being obsessed with counting calories; eating cardboard-like breads; bland tasting foods; or eating strictly organic. My neighbor told me that even free range chickens can be treated harshly. So much for trustworthy packaging? Check out this article:</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"><a href="http://eatocracy.cnn.com/2010/08/20/egg-splained-free-range-cage-free-and-organic/">http://eatocracy.cnn.com/2010/08/20/egg-splained-free-range-cage-free-and-organic/</a></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">After I made smarter choices, I’m convinced that eating healthy can be reasonable and even lower income people who are economically disadvantaged can make healthier choices. Granted, they can’t be excessive, buying the best of everything, but taking the steps to learn and make a commitment to try is a tremendous step.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">You don’t need to go cold turkey and strictly eat organic foods or cut out sugars and fats completely. Get out of the box with thinking and move away from quick fix microwaveable, high sodium, high fat meals. I’m floored with what I’m eating when I read processed food labels. Believe it or not there is a middle, sensible healthy road to follow.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Here are my suggestions:</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><ul><li><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"><span id="goog_457491127"></span><span id="goog_457491129"></span><span id="goog_457491131"></span>Reduce the number of times you eat out. I tend to eat more when eating out and restaurant food is loaded with fats and sodium. Don’t “super size” me!</span></li>
<li><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Avoid quick-fix microwave meals. These things are loaded with sodium and or fat.</span></li>
<li><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Get off the soft drinks and drop the frappuccinos and lattes. Kids drinking soft drinks is the #1 reason for childhood obesity. My gosh, frappuccinos even have their own Website.</span></li>
<li><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">By eating less, you can afford more. For example, instead of eating eight ounces of meat, eat four, than you can afford a side dish or vegetables or salad.</span></li>
<li><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Spend your hard-earned money at a discount store instead of the high-end food chain. They have the similar fruits, vegetables, frozen, and canned foods.</span></li>
<li><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Buy store brands instead of named labels. For example, I buy store brand chick peas and pasta</span></li>
<li><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Buy produce in season and look for discounts.</span></li>
<li><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">If using oil to cook, use olive, safflower, or canola oils.</span></li>
<li><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Stay well-hydrated by drinking water.</span></li>
</ul></div><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><div class="separator" style="clear: both; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj82OYZYdu87_NqOHgDTxx8GbESED0HPn36F-FbM9KnMPNt8lkXh3akqPfisjx6wwjFScnUbGMdjDgcD778LURFprqw3uoKSYaDvnevV-q-eCuwlPPFb3E_pvZ70ipX0VJrd_ZAkDJPNHY/s1600/MyPlate-green300x273.jpg" xaa="true" /></div><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Here is the USDA Food Plate for more detail: <a href="http://www.choosemyplate.gov/">http://www.choosemyplate.gov/</a></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">You don’t need to be obsessive about what goes in your mouth. Enjoy a good pizza out once in awhile or have dessert; not a flat or Oreos or a large bag of M&Ms. That being said, be more aware, make a commitment to learn something about nutrition, and make an effort to take care of yourself. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: "Times New Roman", "serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Bon Appetite!</span></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-7071146895779669512011-08-27T21:06:00.005-04:002011-08-28T10:31:11.231-04:00Storming Through 30 Miles<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: inherit; line-height: 115%;">It’s great to be blogging again, enjoying a cold drink after a strong run. After a hiatus due to moving, visiting family, and just plain good old summer activities, I’m ready to dig in and write about my progress.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: inherit; line-height: 115%;">Having family visiting from England was great and the timing perfect. I was on a recovery week from running so my relaxation meter was high. We vacationed in Boothbay Harbor for several days. I love the Maine Coast. The salt water smell, tranquility, and... </span><br />
<a name='more'></a><span style="font-family: inherit; line-height: 115%;">laid back time are always relaxed. Having ready access to wonderful seafood doesn’t hurt either. The running: Superb.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: inherit;"><br />
</span><br />
<span style="font-family: inherit; line-height: 115%;">I went out one cool morning to run before the village came to life. The air was filled with fog and the temperature was cool. By the time I got back from my run over rolling hills along the peaceful bay, I had drops of water beading on the hairs of my arm. Being connected with nature: Priceless.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: inherit; line-height: 115%;">I learned something about my eating habits during vacation other than the badness of splurging on yummy, bad food. Oh, what the heck, enjoy culinary delight during vacation.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgok55DxxQec6OtVG3t2Srr5nnjfOyp0tmiQGSI6M-VKVLwOoI8aF327GIOxCEd05AFJ3TjqAvmFUQ-H3leYhRDtDGbjT0KjsOxUnRy69P55nLwuMcQFyH31UzSQsGBrb0mgKFYkbLLIWY/s1600/012-pizza_01_thumbnail.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" qaa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgok55DxxQec6OtVG3t2Srr5nnjfOyp0tmiQGSI6M-VKVLwOoI8aF327GIOxCEd05AFJ3TjqAvmFUQ-H3leYhRDtDGbjT0KjsOxUnRy69P55nLwuMcQFyH31UzSQsGBrb0mgKFYkbLLIWY/s1600/012-pizza_01_thumbnail.png" /></span></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: inherit; line-height: 115%;">Seriously, before vacation I believe that I had been under eating. It’s so easy to do when trying to eat well. This past week, after recovery, I noticed how strong I was running. This was completely opposite from what I was thinking. I was worried that I was going to feel like a slug and be upset with the bad eating habits. Maybe I need more vacation time. Hands down, we all agree that we all need to vacation more.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: inherit; line-height: 115%;">Getting away from the simple sugars and fats is a must. I need to eat higher quantities of high fiber, complex carbohydrates, and proteins, all “good calories.”</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: inherit; line-height: 115%;">Today’s run was incredible. Because of the hurricane warning for tomorrow, I already planned on not completing back-to-back runs of three and four hours. Instead, I completed 32 miles in five hours; a new milestone, breaking 30 miles. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: inherit; line-height: 115%;"><span style="font-family: inherit;">Running</span> ultra distances is new and exciting territory for me. I don’t know what to expect when pushing my body and mind to the brink. I’m learning so much. When my legs and feet ache and I know “the wall” is looming and I want to throw in the towel, there is no one there pushing me. I am fortunate that my family is there to help at a moment’s notice. I needed them a couple times recently. Thanks to Jenn, I was able to make a 911 call to her for more water as I continued plodding along. I don’t know what I was thinking, bringing only 48 ounces when I should have topped the bladder at 64 ounces. It must have been my subconscious kicking in at 3:30 in the morning; I didn’t want to carry the added weight. I ended up drinking 84 ounces, so I wouldn't have had enough anyway.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: inherit; line-height: 115%;">Since food is a topic in this blog, here is what I ate leading to the run today. Last night I had about four slices of homemade pizza followed by a bowl Cheerios and raisans. This morning, before leaving, I had a banana and a cup of coffee. When pre-loading with carbohydrates, timing is my problem. When I begin running at 4:00 am I don’t have enough time to eat. Carbohydrate loading should occur 2-5 hours before running otherwise gastrointestinal distress can occur and rebound hypoglycemia (low sugar). If eating too close to running, insulin is released which reduces the blood sugar. The blood sugar is meant for the muscles, so hypoglycemia rebound steals sugar from muscles.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: inherit; line-height: 115%;">I just found out that my brother-in-law, Jim, who was with us in Booth Bay, who is hiking with a group of eleven others in England as a fundraiser on September 3rd for underprivileged children at a hostel in India, completed a 24.5 mile training hike today. Between the two of us we traveled 56.5 miles for similar causes. Now that's cool! </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: inherit; line-height: 115%;">Check out Jim's Website. Go Jim!</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; line-height: 115%;"><a href="https://mydonate.bt.com/fundraisers/jamesbrown"><span style="font-family: "Trebuchet MS", sans-serif;"><span style="font-family: inherit;">https://mydonate.bt.com/fundraisers/jamesbrow</span>n</span></a></span></div><br />
Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-56695199920652039692011-08-15T07:54:00.001-04:002011-08-15T07:56:30.663-04:00Seven Hours and 49 Miles<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">The end of week 11 was challenging. Before going into Sunday’s training, I was worried.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Saturday’s run took three hours and fifteen minutes (21 miles).This was fifteen minutes longer than goal. The run was quite uneventful. I’ll take uneventful once in awhile. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">The sky was clear and the temperature was a comfortable 58 degrees, unlike the previous sultry weekend. Yuck! It’s amazing running early in the early morning darkness. Experiencing the blazing red sky at sunrise, which transitions to...</span><span style="font-family: Calibri;"> </span><br />
<a name='more'></a><span style="font-family: Calibri;">the light of day cannot really be expressed in words. The neighborhoods switch from a peaceful, quiet calm to a bustling community. </span></div><span style="font-family: Calibri;">After the run, my feet were aching the rest of the day. Then the worry kicked in. I had never run consecutive long runs. Could I do it? Will my feet hurt too much to be able to run? Will what I eat in between runs sustain me for a four hour run on Sunday? I was completely out of my comfort zone. The most important job: Rest.</span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">As part of my recovery, after long runs, I just like to rest. Unfortunately this cannot always be done on the weekends when moving into to a new home, like we have. I do not believe in ice baths or taking anti-inflammatories, like Motrin. My body is going to be sore after pushing my body. Sore muscles and joints are part of the experience. Typically the soreness subsides as the day progresses and I eat, refueling my body. Letting my body work through the pain makes it stronger. My body needs to expel the free radicals or byproducts causing the pain. This is not about instant gratification. Be patient. Recovery is more important than the training.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">When I got up Sunday morning at 3:00 am, my feet felt good. It’s amazing what a good night’s sleep will do. Since this was supposed to be a four hour run, I took the 64 ounce pack. It was ten degrees warmer than Saturday morning, but it was raining. I’ll take the rain over the heat any time.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I ended up completing 28 miles in four hours and five minutes. I believe that's a 8:45 per mile pace. The last several miles were faster than 8:45. Overall, this was much faster than Saturday and my feet felt better than they did Saturday. That’s strange. I ended up drinking 40 ounces during the run. I could have used my smaller pack, after all, but I’m glad that I did not take any chances. Water is so important. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Needless to say, I'm pleased with the results.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I should mention that for no particular reason I switched to GU Chomps from GU gel. It’s like eating Dots and I like Dots. During the run, I’ll eat a serving 45 minutes into the run, then every 45 minutes or hour. I will also eat a high carbohydrate energy bar in between. During the run, carbohydrates are more important than proteins. Protein intake should be increased after the run.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">After more than seven hours and 49 miles of running the last couple of days, this will be a well-deserved recovery and vacation week. I’ll complete a Tuesday track run for speed, then shorter long runs next Saturday and Sunday. Taking a vacation will force me to kick back and relax more.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Have a great week!</span></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-53756396037436985462011-08-12T07:03:00.001-04:002011-08-12T07:04:16.399-04:0050 Steps to a Healthier Future WebsiteRegistration and donation information for the "50 Steps to a Healthier Future" 50 mile run is available at <a href="https://www.childhome.org/events/50%20steps.htm">https://www.childhome.org/events/50%20steps.htm</a><br />
<br />
Support the children!Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-74202762627173103752011-08-12T06:49:00.000-04:002011-08-12T06:49:36.911-04:00Week 11 and a Crazy Sub-Culture<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Week 11 and I’m still on target for training.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Other than missing a shorter weekend run, some daily body kinks, and tenderness on the pad on the base of my small toe on my left foot (if you can follow that), I’ve been running healthy. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Before I get into how the training is progressing, I need to mention an early morning runner’s nemesis: The newspaper deliverers. This is a vibrant sub-culture that is not as wicked as... </span></div><a name='more'></a><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">zombies or vampires, but they do exist. Deliverers are hell-bent on breaking their paper delivering PRs (personal records). Running stop signs and driving on the wrong side of the road are in their repertoire like runners cutting turns tight to shave race course seconds. At least when runners race on the wrong side of the road, the road is closed. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I’m not “on the inside” of this group so I don’t know why they are so “driven.” It’s not like they are getting pizza to its rightful owner before it gets cold or the subscriber is standing on their doorstep, tapping a foot anxiously on a weekend morning wondering how their team played the day before. <span style="mso-spacerun: yes;"> </span>I’ll need to ask what motivates them if they slow down enough before the sun breaks the horizon. They seem to disappear before dawn. That’s too creepy. Don’t become like a bug on a windshield. Be cautious when on the road or crossing intersections.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Yesterday morning the intent was to complete an easy run instead of the faster tempo because I was feeling tired the day before, but the temperature was too perfect: 62 degrees and my legs felt fast. I couldn’t resist. I completed the 6 mile tempo wedged between easy miles on each end. The average pace was 7:08, which included some hills. I always have trouble holding back, which can be detrimental to my training.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I moved house during the past couple of weeks in the heat and humidity, so quite frankly I don’t know how I’ve maintained the training. This past weekend was brutal.<span style="mso-spacerun: yes;"> </span>It was my first weekend of scheduled back-to-back 3-4 hour runs. I ran 3 hours on Saturday morning, moved all day Saturday, then 3:02 on Sunday afternoon. The 3:02 was just to prove that I could run longer. That’s the overachiever in me coming out. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">On Sunday the heat index was 94 in the shade. I can’t imagine what it was in the sun on the pavement. It was so bad that at one point I thought I had seen a person on a horse on the road. Now that’s crazy and a new experience; not one I want to have again. Since I knew the run would be taxing, I took the 64 ounce hydration pack. Boy, was I was pounding down the water.<span style="mso-spacerun: yes;"> </span>During the last 15 minutes an emergency call was placed. As much as it should have been for my broken down body or my hallucinations, it was for water. I called Jenn, my wife. My savior arrived with the liquid gold just in time. Total weekend miles: 38.3.</span></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-14899606351441888312011-07-25T14:46:00.001-04:002011-07-25T14:51:19.722-04:00Longest Training Run<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: 12pt; line-height: 115%;">There was cause for celebration yesterday. I completed a 26.7 mile training run in four hours. I have never run this far nor have I ever run for 4 hours. Unofficially I completed an ultramarathon. I say unofficial because it was not officially measured. Any run over 26.2, a marathon, is ultra. This was also my first long run in the Kinvaras.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: 12pt; line-height: 115%;">I was up before the alarm at 3:40 am. Because I have a projection clock, I rolled over in bed like usual, looking at the ceiling with one eye closed to see... </span><br />
<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: "Trebuchet MS", sans-serif;"></span></span><span style="font-family: "Trebuchet MS", sans-serif; font-size: 12pt; line-height: 115%;">what the temperature was, hoping for it to be at least in the 60s. Oh yuck! 79 degrees and of course the humidity is higher in the morning. That was not what was forecasted. Oh well, stop moaning. Get a cup of joe and begin eating and stretching. The pre-run food included two slices of toast, two Fiber One toaster pastries, and a Clif Bar. Clif Bars have 44 grams of carbohydrates per bar. I consumed 160 grams of carbs before running.</span> <br />
<a name='more'></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: 12pt; line-height: 115%;">Because of its complete unreliability like my favorite baseball team, the NY Mets, I was expecting my Garmin GPS to act up or fail altogether. In anticipation of this, I took my trusty Timex. Wearing two watches was bizarre, but necessary. The contingency plan was this: If my Garmin died, I would run based on total time. I decided on four hours because in two weeks I’ll need to run three hours on Saturday then four hours on Sunday.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: 12pt; line-height: 115%;">For supplies, I took a 64 ounce hydration pack, a peanut butter and jelly sandwich, and two GU Chomp packs. Sometimes I can run with 40 ounces water, but not on this one; too long and warm. I’m really sick of the GU gel, so now is a good time to try something new. One pack of the GU Chomps provides two servings, so I took the equivalent of four GU gels, which was usual for over 20 miles. This time instead of running and eating the PB&J sandwich, I will walk or slow jog to avoid choking. I didn’t want to spend the rest of my Sunday dead.</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif; font-size: 12pt; line-height: 115%;">So out the door into the thick air; thankfully there was no sun. Well, guess what? Less than a mile into it, the Garmin started beeping. I tried rebooting it as I ran, but to no avail. Thanks Timex.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: 12pt; line-height: 115%;">As I sweated, I became a gnat magnet. Those vial little black bugs that, for some gross reason, are attracted to sweat began swarming around my head. Gosh, it was really irritating to have them buzzing around my face. I just kept swatting and running. I could not outrun the little beggars so I ate some for protein. Not intentionally, of course. I’m so looking forward to the cooler mornings by the end of August. Hey, maybe there’s a market for runner bubbles so we are protected from the elements. </span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjB-F3jryIWzPMMlmW8vhcN_Neje-htLouGhK864QX05PaL38cR5Doe7JB_rz7Vt4MR0sU4wFHq9ByaYUR26Y1YN310EjAcBkVEFfqfXOxw7Mu6G8mW0i6TYO2iNmunrULTmmEnixk_e8/s1600/Bubble.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjB-F3jryIWzPMMlmW8vhcN_Neje-htLouGhK864QX05PaL38cR5Doe7JB_rz7Vt4MR0sU4wFHq9ByaYUR26Y1YN310EjAcBkVEFfqfXOxw7Mu6G8mW0i6TYO2iNmunrULTmmEnixk_e8/s200/Bubble.jpg" t$="true" width="200" /></span></a></div><span style="font-family: "Trebuchet MS", sans-serif; font-size: 12pt; line-height: 115%;">In the end, other than the gnats, I ate three servings of GU Chomps and half of the PB&J sandwich. The Kinvaras were excellent. Whatever calve soreness I had went away. It’s nearly impossible to feel normal for the rest of the day. Fortunately if I eat enough, I only feel tired and not physically depleted as the day wears on. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: 12pt; line-height: 115%;">Today is a rest day. Tomorrow I’ll do some hill work. If I'm quiet enough the gnats won't know I'm out and about.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ9-Xm2vFmETt32C7gVtNHl2yNqrXSsUXSX2R6WlE7R5llfZSbECUq8GWfWjx8SNdoKz4XRYE-QBRWQmhQ71mzHTwERskdoI6x5XitE1aYeeDV8s2_9-DaY9J1liXgE10VjJVmfqvQE-o/s1600/1274810795xg500t.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ9-Xm2vFmETt32C7gVtNHl2yNqrXSsUXSX2R6WlE7R5llfZSbECUq8GWfWjx8SNdoKz4XRYE-QBRWQmhQ71mzHTwERskdoI6x5XitE1aYeeDV8s2_9-DaY9J1liXgE10VjJVmfqvQE-o/s1600/1274810795xg500t.jpg" t$="true" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-16743830103204503692011-07-21T17:00:00.000-04:002011-07-21T17:00:13.364-04:00Runner's High and Bird Food<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Even though there may be many explanations as to what defines a runner’s high and how does one know when it is experienced, I don’t believe there is any one definition. Some runners claim they feel euphoric while others claim it’s a feeling of relaxation or being energized. And, they go as far as saying it leads to an addiction. Oh my…! That seems extreme. I know for certainty it was the complete opposite of what I felt running 12 miles last Sunday in the heat. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Last Sunday was one of those days when I was begging for a cloud to pass by to block the suns relentless rays. I realized how bad it was when a bird...</span></div><span style="font-family: "Trebuchet MS", sans-serif;"><a name='more'></a></span><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">soaring overhead was casting its shadow at my feet. I immediately thought it was a turkey vulture; yum, yum, a runner. Not today birds. Onward. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Rarely do I not complete my training once started. Sometimes I just need to throw in the towel for the sake of reducing risk of injury, illness, or falling on my face. So that’s what I did. No, I didn’t fall on my face. I called it a day, focusing on refilling the tank with water, carbohydrates and protein.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Anyway, some research has shown that a runner’s high is nothing more than the psychological euphoric sensation one feels upon completion of a hard run or any endurance sport; just like I felt upon completion of my first marathon in Hartford and qualifying for Boston at the same time. I was riding high then. I was feeling so great upon crossing the finish line, that I didn’t care about how physically wasted I was. That changed shortly after when I could barely walk along with experiencing waves of nausea.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">For more than 30 years, because of limited technology, it was difficult to scientifically prove if a runner’s high existed. See, the only way to prove if endorphins, the natural analgesic or pain reliever in the body, was being released to the brain was to perform spinal taps on runners after running. Let’s see, should I be a guinea pig for running-kind or relax having a cold drink after I run? I know what a spinal tap is and I’ll be darned if you are getting me on a table and do that to me. Results started flowing in when they did not need to stick needles in people to measure the endorphin-brain relationship.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">In a 2008 New York Times article it was demonstrated that using current technology endorphins are released to parts of the brain that provide pleasure. So does that prove runner’s high exists? </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">In a more recent New York Times article, it was said that although endorphins travel to the brain, these pain relieving chemicals are too large to pass from the blood to the brain. So now research is being done on endocannabinoids. Say that word fast 10 times. Endocannabinoids is another naturally occurring neurochemical in the body which has been found to cause pleasure. The jury is still out as to whether or not this chemical causes a runner’s high. If you want to read in more detail, check these links out: </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">“Yes, Running can make You High”</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.nytimes.com/2008/03/27/health/nutrition/27best.html"><span style="font-family: "Trebuchet MS", sans-serif;">http://www.nytimes.com/2008/03/27/health/nutrition/27best.html</span></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">“Phys Ed: What Really Causes Runners High?”</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://well.blogs.nytimes.com/2011/02/16/phys-ed-what-really-causes-runners-high/"><span style="font-family: "Trebuchet MS", sans-serif;">http://well.blogs.nytimes.com/2011/02/16/phys-ed-what-really-causes-runners-high/</span></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">As for me, after combing though some articles about runner’s high, it doesn’t matter whether or not runner’s high really exists. Sure I’ll continue learning about my body, but let the scientists duke out the runner’s high debate. I’ll run to challenge my body; to live better mentally and physically; and, to celebrate personal achievements.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">On another note:</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">We met at the Children’s Home yesterday. The printed material is in final draft and we are just waiting for the school to sign off on the paperwork to use their property. All-in-all, everything is on track and we are pleased.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">After a runner’s low on Sunday, the mid-week runs were a charm. I completed speed work on the track on Tuesday, followed by a 6 mile tempo run today. I got out early this morning before the nasty sun peeked from the horizon. I did the 6 mile tempo in 42:45 with the last mile in 6:53. Both runs were excellent in the new Saucony Kinvaras.</span></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-86419219529456281042011-07-15T20:42:00.002-04:002011-07-15T20:46:19.193-04:00I'll Discard the Shoes and Keep the Feet<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">The other day I realized how many months I have been running in my Mizuno Wave Rider 14s. I asked Jenn, my lovely wife, if I purchased them right after Christmas. She said, “yes.” Yikes! I have never worn a pair of running shoes so long. Because I log my miles, I immediately went back and calculated how many miles I put on these bad boys. As it turned out, they experienced more than...</span><br />
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<span style="font-family: Calibri;">900 miles of road, dirt, and mud. A good friend of mine who is an experienced, knowledgeable runner who works in a running store told me to get rid of them ASAP! Yeah, you know who you are.</span> </div><div class="MsoNormal" style="margin: 0in 0in 10pt;"></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI9hZ5qLIZfkwp_qgtV08lL261xx5kGu5k2j2KX0NifBQTHrXhqD0V0SwPhncm4j-oXrV-Kt5WWZ_XNoCjiVY3AT1TCgenKs2GWvTdTalgfB1q3g6xBQZRp6ZK0X46EdYkTZti_NIPuoI/s1600/DSCN2340.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" m$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI9hZ5qLIZfkwp_qgtV08lL261xx5kGu5k2j2KX0NifBQTHrXhqD0V0SwPhncm4j-oXrV-Kt5WWZ_XNoCjiVY3AT1TCgenKs2GWvTdTalgfB1q3g6xBQZRp6ZK0X46EdYkTZti_NIPuoI/s320/DSCN2340.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I know, the heals are worn too much.</td></tr>
</tbody></table><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Many articles recommend replacing running shoes every 300-550 miles. I have always based my replacement indicator on how much tread is missing from the shoe. Don’t make the mistake I made with this last pair. Instead, base it on the mileage. The mid-soles degrade faster than the soles and you cannot visualize the mid-sole breakdown. There are other factors which determine how often to replace shoes: Running on the road, being heavier, and wearing them on a day-to-day basis as a general use shoe will likely result in an earlier visit to shoe heaven, or better yet, a donation box. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">It's not recommended that you use your running shoe for anything other than running. Running shoes are specialized; you spend too much on them for general use. Get a generic, cheaper pair at Walmart, Kmart, or Payless Shoes for general use. Please don’t get your running shoes from one of these stores. Go to a running store so experienced people can help you.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Here is my question: If there is such an emphasis placed on getting rid of your shoes after x-amount of miles because the support deteriorates, then why can people run barefoot without pulverizing their bones and tissue? They don’t throw their feet out after 500 miles, do they? What a vision.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Here is a decent article which explains, to some extent, injury reduction using minimalist shoes.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.outdoorsmagic.com/thoughts-from-the-outdoors/why-change-to-minimalist-shoes/8006.html"><span style="font-family: "Trebuchet MS", sans-serif;">http://www.outdoorsmagic.com/thoughts-from-the-outdoors/why-change-to-minimalist-shoes/8006.html</span></a></div><span style="font-family: "Calibri", "sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">In one study, a link was made between shoe cushioning, support and injury. When speaking about minimalist shoes, they said, "foot control seems to improve as cushioning is lost and foot control accounts for at least half of running shoe-related injuries." In theory this makes sense to me. </span></span><br />
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<span style="font-family: "Calibri", "sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">In 2010 it was found that forefoot and mid-foot strikes were more common in barefoot runners which may lead to fewer impact injuries.</span></span><br />
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<span style="font-family: "Calibri", "sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">And, by shielding the foot from the ground with excessive cushioning, you limit the foot’s ability to sense the ground. "The body reacts to the terrain through fine adjustments in balance and body position." A 1987 paper states, "The sensory insulation inherent in the modern running shoe appears responsible for the high injury frequency associated with running."</span></span><br />
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<span style="font-family: "Calibri", "sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">I’m sure we will see many more research done on cushioned versus non-cushioned shoes.</span></span><br />
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<span style="font-family: "Calibri", "sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Calibri", "sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">From what I gathered, if you use a minimalist shoe or run barefoot when running, our bodies’ gait adjusts so we are more likely to transition to more of a forefoot, mid-foot strike and our feet are more connected to the ground, therefore they adjust, leading to less injury.</span></span><br />
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<span style="font-family: "Calibri", "sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Although my next shoe won’t be a Vibram, I am going to try to carefully transition to a lower healed shoe with less cushioning. My reason: I would love to move away from the bulky running shoe. They feel clumsy. </span></span><br />
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<span style="font-family: "Calibri", "sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Let’s see how it goes.</span></span></span>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-65496571591261448882011-07-13T14:26:00.002-04:002011-07-13T18:12:44.590-04:00Week 15 Training<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">This week is a recovery week after a 24 mile run. The long run on Sunday was very good. It was at the right pace (3:32 or 8:51/mile). The weather for training has been kind so far. Although it has been on the warm side with higher humidity, it has not rained much during my runs. The heat and humidity is to be expected; it’s summer after all. The early morning runs are the most enjoyable. It’s so peaceful during the early hours, plus I get to see...</span></div><span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><a name='more'></a></span><div class="MsoNormal" style="margin: 0in 0in 10pt;"></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">the sunrises and wildlife. This past Sunday there were three deer in a field watching me run.</span><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGH_YIq-sJAgIlZIbdU93etLXkP5555eg8bRJ-IJUtvXuIA-NADZF2xwrCyEZxCZlD_7PivTVze3xnGmhgTuAKNXsxwabj_pPW5-ztj9PshirVcTSvxbYL5egwh1oZkdYApszaQ6qM78M/s1600/24+mile+run+004.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="301" m$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGH_YIq-sJAgIlZIbdU93etLXkP5555eg8bRJ-IJUtvXuIA-NADZF2xwrCyEZxCZlD_7PivTVze3xnGmhgTuAKNXsxwabj_pPW5-ztj9PshirVcTSvxbYL5egwh1oZkdYApszaQ6qM78M/s320/24+mile+run+004.jpg" width="320" /></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
<span style="font-family: "Trebuchet MS", sans-serif;">I practiced eating while running for the first time. Because I need to learn to eat and run when running up to 50 miles, I took a peanut butter and jelly (PB&J) sandwich. PB&J and bread provide ample carbohydrates and protein. Cutting it in half and then into quarters made it manageable. What I did was take the GU at miles 7, 14, and 19. In between, I ate half a sandwich at mile 9 and the other half at mile 19. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Even though I consider myself a connoisseur of PB&J sandwiches, eating them and running adds a whole new dimension. I experienced just how dry and gooey PB&J sandwiches are while on the run. It’s one thing when you’re sitting at the table, relaxed enjoying the sandwich with a cold glass of milk, versus running down the road breathing at a higher rate and eating. The irony is I tell Evan to sit properly and eat and here I am running and eating. When I ate the first half it felt as if my esophagus clamped down, resulting in chest pain. That piece felt as if it were as big as my heart. I must have swallowed too fast. Note to self: Eat smaller bites when running because I’m not sitting at the table. It’s either take smaller bites or someone push me in a chair so I can continue and eat. Maybe I’ll ask Jenn if she will do that. Not! I’ll need to continue practicing the eating and running. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">The good news: Between slowing my pace by 20 seconds/mile from the previous weekend and eating more during the run, I finished feeling like I still had energy. I need to remember that my target pace for the 50 miles is 10:48/mile, therefore I’m still going out too fast. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">On Tuesday, I completed a short tempo run. I started with an easy mile then accelerated for the next three miles. The last three averaged 7:04/mile. Each mile was faster than the previous (7:26, 6:59, and 6:46). There was a decent hill during the first mile, so I’m happy with the result. I still like to throw hills into any training.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Today, I finally got out and cross-trained on the bike. I completed 12 hard miles. Because I’m not used to the bike and the gears, my right thigh is sore. Nothing some rest won’t cure. If worst comes to worst, I won’t get my track work in tomorrow; I’m fine with that.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I’m hungry. Oh, it’s lunch time. Guess what I’m having and it’s not GU packets?</span></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-38716133517329493432011-07-08T18:14:00.001-04:002011-07-08T18:17:43.849-04:0050 Steps to a Healthier Future Update<div class="MsoNormal" style="margin: 0in 0in 10pt;"><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><span style="font-family: "Trebuchet MS", sans-serif;">Alex at the Children’s Home made significant progress this week, trying to nail down the date and location for the 50 Steps to a Healthier Future event. Her persistence paid off.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">The date will be October 22, 2011, beginning at 7:00 until I’m done. The start and finish will be at the Edna Stevens Elementary School in Cromwell, CT. At this time I’m projecting it will take 9 hours to complete. Here is a map of the 1.6 mile loop:</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAjGku7N4Mxxr7A112Gk8S6A5dHVuwlzqvjxPDCd-BO-kX4XD9sOhSdDW0EmFgwtDGL9jxwelWL0HthyphenhypheneP17SFup2Fxbye8DNfzOmqVroiLjvhMvjT9HTj5fVxikpjKG-2trM0P2Q7diU/s1600/Fullscreen+capture+782011+45750+PM.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="228" m$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAjGku7N4Mxxr7A112Gk8S6A5dHVuwlzqvjxPDCd-BO-kX4XD9sOhSdDW0EmFgwtDGL9jxwelWL0HthyphenhypheneP17SFup2Fxbye8DNfzOmqVroiLjvhMvjT9HTj5fVxikpjKG-2trM0P2Q7diU/s320/Fullscreen+capture+782011+45750+PM.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">1.6 mile loop of the 50 mile run</span></td></tr>
</tbody></table><span style="font-family: "Trebuchet MS", sans-serif;">I’ll need to circle this more than...</span><br />
<a name='more'></a><span style="font-family: "Trebuchet MS", sans-serif;">32 times. </span><br />
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<span style="font-family: Trebuchet MS;">We'll need volunteers to help with the water station, registration, and activities. This event will be similar to the American cancer Society “Relay for Life” events where people can walk, jog, or run. Teams will be welcome. If you register in advance, you will get a T-shirt. I’m really excited about getting a chance to help such a great organization in my town. </span><br />
<br />
<span style="font-family: Trebuchet MS;">If you want to volunteer, go the the Crowdrise Website: </span><br />
<a href="http://www.crowdrise.com/50stepstoabetterlife/fundraiser/childrenshomeofcromw#top">http://www.crowdrise.com/50stepstoabetterlife/fundraiser/childrenshomeofcromw#top</a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I completed a hard five mile tempo (fast) run on Wednesday. I got out at 9:30 so it was already 81 degrees with the sun beating down. I was happy with the end result. </span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">The change in my schedule to running four days a week from five is working well. My belief that recoveries are more important than running is paying off. Now I run Tuesdays, Thursdays, Saturdays and Sundays. My goal is to ride 20 miles on the bike on Wednesdays for cross-training. I try to get the weekend runs in early during the coolest time of the day.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I’m not sure how I feel about the long runs this weekend. Sometimes it’s hard to get out of bed so early. I will not need to get up too early tomorrow since it will be 7 miles. However, Sunday is 24 miles so I will need to give myself ample time before I go out the door and enough time to get ready for church after I return.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Today, I read a blog by Cubicledad, A.K.A. Daniel E. Malinski, who is training for the Chicago Marathon. You can follow him on Twitter @cubicledad. I added his blog to my favorite blog list. He is quite an inspiration for those who want to take control of their lives, converting to a healthier lifestyle. He has lost over 100 pounds and he is a marathoner!</span><br />
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<a href="http://www.chicagonow.com/cubicle-dad/2011/07/long-runs-ahead/">http://www.chicagonow.com/cubicle-dad/2011/07/long-runs-ahead/</a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">In today's blog, Cubicledad talks about the apprehension of running long runs. I can empathize as I get deeper into my training. I have trained for marathons, but never 50 miles. Last weekend after running 23 miles I was feeling “quite trashed,” physically. I did the run in 3:16. As my training gets closer to the 50 mile run, I will need to run back-to-back days of 3+ hours. I know I’ll need to adjust my pace to accomplish the training, however, as a runner I need to overcome the mental games my mind plays, especially running alone without an external stimulus to take my mind off the run as I become increasingly tired. The 50 mile run will become more of a mental challenge than physical. I’m sure any ultramarathoner experiences this. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">As difficult as it will be, I’m up to the challenge.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Stay tuned for more information on the 50 Steps to a Healthier Future event. There will a Weblink on the Children’s Home Website where you can register and get all sorts of information.</span><br />
<span style="font-family: Trebuchet MS;"><a href="http://www.childhome.org/">http://www.childhome.org/</a></span></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-45351798859247031232011-07-04T18:14:00.001-04:002011-07-04T18:17:01.194-04:00Hiking and Bloodthirsty Critters<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">We never got to go kayaking today. We’ll save that for another day. Instead, we went for a day hike through River Highlands State Park in our town. The weather was sunny and warm. After plenty of rain recently, the bugs were enjoying our presence. I swear, mosquitoes and other DEET-resistant, blood-sucking critters wait in the woods for the next victim to enter their trap.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcEvS4Hu4KFfYowQDhON4ZP_qanBUwL2zt9d5M1D3sskSu-rtWMTWkDOqWw4HkxuaBx3ivskZgTVSDzISiul0gDFw6klGrbhYb1LaOrkXivsGsz0kZKczXrpNwWX8hsGCcjeOGh84glTg/s1600/Day+Hike+004.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" i$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcEvS4Hu4KFfYowQDhON4ZP_qanBUwL2zt9d5M1D3sskSu-rtWMTWkDOqWw4HkxuaBx3ivskZgTVSDzISiul0gDFw6klGrbhYb1LaOrkXivsGsz0kZKczXrpNwWX8hsGCcjeOGh84glTg/s320/Day+Hike+004.JPG" width="320" /></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">The picture painted was probably worse than...</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">it really was, although Jenn and Evan would not likely agree.</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: "Trebuchet MS", sans-serif;">The trail takes you out to the Connecticut River; first to an overlook and then down to the water.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
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<tr><td class="tr-caption" style="text-align: center;">There's a nice bench here to sit on.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjD9A0qF9jSu0StW-BopzHKHRGWSo_j-7oQM8N1Ihv0OiAEuCebfoiv8em7W_yRjaDPglcGJTfkjtPH1pBsZjJ2QcYVOYziLEWn8Lr5zw6H62MbNSWdmV-bId3kqjz9CKHJX8Y68BaUTM/s1600/Day+Hike+011.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="297" i$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjD9A0qF9jSu0StW-BopzHKHRGWSo_j-7oQM8N1Ihv0OiAEuCebfoiv8em7W_yRjaDPglcGJTfkjtPH1pBsZjJ2QcYVOYziLEWn8Lr5zw6H62MbNSWdmV-bId3kqjz9CKHJX8Y68BaUTM/s320/Day+Hike+011.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Happy me before the 8-legged encounter</td></tr>
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<div class="separator" style="clear: both; text-align: left;"><span style="font-family: "Trebuchet MS", sans-serif;">When we got to a campground I opened an outhouse door only to see a massive spider hanging over the door. Too chicken to go inside to take the picture, Jenn took the camera, swooped in and got a shot of the foot-long arachnid. What a brave woman. Okay, maybe it wasn’t a foot long, but it sure seemed like it. One would never have guessed that at one time I had a tarantula as a pet.</span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOEiIhySyPFOa5HbVLx9v_oYWN9rjXOyyN7d4GUKAqFpWdxALh2URFsN0-Ykwipfw7HNtG8DReqJhKsPF1WBS_vHi8W2Ni1CzLFCvdsWOxCbSsKQhWEfcN5DSHliosb0vNf2M32ZKTInY/s1600/Day+Hike+012.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="228" i$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOEiIhySyPFOa5HbVLx9v_oYWN9rjXOyyN7d4GUKAqFpWdxALh2URFsN0-Ykwipfw7HNtG8DReqJhKsPF1WBS_vHi8W2Ni1CzLFCvdsWOxCbSsKQhWEfcN5DSHliosb0vNf2M32ZKTInY/s320/Day+Hike+012.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">OMG!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPOzpjJQ3L0h6UBGevpW4HlZ-FdOH8_nfgsyZm7zk7hqMYZn9Kb9wLX5_kkOkAsJvGZdQY6Njtu2CZjywtyeBm_sLMkMcMF2uhBYtJb40y5qHOLr_phsbwJQ-s1IK0g-XZSHYgMNRZHiw/s1600/Day+Hike+013.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" i$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPOzpjJQ3L0h6UBGevpW4HlZ-FdOH8_nfgsyZm7zk7hqMYZn9Kb9wLX5_kkOkAsJvGZdQY6Njtu2CZjywtyeBm_sLMkMcMF2uhBYtJb40y5qHOLr_phsbwJQ-s1IK0g-XZSHYgMNRZHiw/s320/Day+Hike+013.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Looking north.</td></tr>
</tbody></table><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Today was a recovery day after a 23 mile run yesterday. I did the run in good time (3:16) with hills and a hydration pack with 40 ozs. of water, which was just enough. The good news: I ran better the 2<sup>nd</sup> half than the first (1:40 [8:46] and 1:36 [8:20]). Granted, there were more hills in the first half, but I'll grasp onto anything to boost morale. </span><span style="font-family: "Trebuchet MS", sans-serif;">It was 68 degrees with a dewpoint of 65. I used one GU pack at 7, 14, and 20 miles. I made sure that I had a 20 gram protein bar in the pack in case I finished too far from home. I like to eat protein and carbohydrates within 15 minutes of completing a hard run. Since the 40 ozs. of water was just enough, I’ll need to take the 64 oz. pack the next time out. I remember running out of water during my Miami Marathon training in Florida. I suffered from that mistake.</span></div><span style="font-family: "Calibri", "sans-serif"; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Trebuchet MS", sans-serif;">Since River Highlands is right along my running route, I’ll detour and run these trails on occasion. I know I can outrun those bloodthirsty critters. Bring them on!</span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilmr4NO325TAjGHZU0hfwzhyphenhyphenhasXn6cvr1i1C8y7PdatdBs2qlIPDZsfjDPgkyOESRU5FRewZPdRTMPGBJBAjWWlzxQV1OERFvfayjUX-u6zxEo_53SiU5ONxp61Xsl7ilipwVlvotHQw/s1600/23+mile+run..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="276" i$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilmr4NO325TAjGHZU0hfwzhyphenhyphenhasXn6cvr1i1C8y7PdatdBs2qlIPDZsfjDPgkyOESRU5FRewZPdRTMPGBJBAjWWlzxQV1OERFvfayjUX-u6zxEo_53SiU5ONxp61Xsl7ilipwVlvotHQw/s640/23+mile+run..jpg" width="640" /></a></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-4944505798480787542011-07-02T19:46:00.002-04:002011-07-02T19:52:43.171-04:00Family Time<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I’m tired. My day began with cereal, a cup of joe, and then out the door for 7.2 miles. My tiredness could be a result of being in the hot sun canoeing with Evan, followed by a walk at Dinosaur State Park. The sun even got to Evan. He claims that he saw a... </span></div><span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><a name='more'></a></span><span style="font-family: "Trebuchet MS", sans-serif;">shark, even though we were in fresh water. As warm as it was out there today, it was well worth it. Family time is priceless. </span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">We went to Collinsville Canoe and Kayak, which, after today, I highly recommend. The people are helpful and pleasant; the prices are reasonable. Evan and I went out in a canoe for an hour for $20; includes paddles and vests. Of course it includes paddles. Ah, sir, I’ll just take the canoe. Paddles aren’t in my budget. Just shove me out there while saying, “bon voyage sucker.” </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Canoeing and walking was great family time. If you’re ever in Connecticut, check these places out: <span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.cckstore.com/"><span style="font-family: "Trebuchet MS", sans-serif;">http://www.cckstore.com/</span></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.dinosaurstatepark.org/"><span style="font-family: "Trebuchet MS", sans-serif;">http://www.dinosaurstatepark.org/</span></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">The plan is to crawl into bed earlier tonight so I can get out by 4:30 am tomorrow to get my long run in before church.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I’m on week 17 of my 50 mile run training. Tomorrow’s run will be 23 miles after completing 20 miles last Sunday. I’ve trained as high as 23 miles for the Miami Marathon so I’m not concerned about the distance. When I run really long I won’t bother looking at the GPS to see how fast I’m running. Instead, I’ll pace myself on how I feel and then when I’m done, I’ll look at the overall pace. Being as driven as I am, I’ll likely push too fast in the beginning, only to realize a rabbit pace will cause me to collapse like a soufflé. When running long during ultramarathon training, the run is about time on my feet, not about how fast I can run. Remember that, Jim. <span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Tonight I’ll chow on pasta and salad. Tomorrow morning I’ll eat oatmeal, banana, and an English muffin; chased with water and coffee. My daily routine of dynamic stretches will be done, I’ll grab my GU packs (one for every 6 miles), sling the hydration pack over my shoulder, and then away I go.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">So fuel up and happy long run to you running fanatics. </span></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0tag:blogger.com,1999:blog-8240712105711224766.post-82904681053777197572011-06-30T22:10:00.005-04:002011-06-30T23:08:38.628-04:00Children's Home Update and Tempo Summer Runs<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Another awesome New England day! Warm, but not humid. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">We had a planning meeting at the Children’s Home yesterday and thanks to them the fundraiser is on track. Our only glitch is getting the Cromwell Schools to commit to us using the track. Once we confirm the date of October 22<sup>nd</sup>, we can move forward with the advertising. Hopefully Alex can get an answer tomorrow. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">The event planning team will need to expand once we get confirmation, so I’ll be out there recruiting volunteers to help with various tasks to pull this off for the children. The run, after all, is for...</span><br />
<a name='more'></a><span style="font-family: "Trebuchet MS", sans-serif;">the children. If you live locally (Central Connecticut), let me know if you can help. Any assistance is welcome.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.crowdrise.com/50stepstoabetterlife/fundraiser/childrenshomeofcromw#top"><span style="font-family: "Trebuchet MS", sans-serif;">http://www.crowdrise.com/50stepstoabetterlife/fundraiser/childrenshomeofcromw#top</span></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Today was a relatively short run; short in time. An easy paced mile followed by...a 5 mile tempo run and then an easy mile for a total of seven miles. A tempo run is a fast pace, but not a sprint. Tempo runs are meant to push the body to perform just under its ability to clear lactate. Lactate is waste from the body burning carbohydrates. During a hard run, my body consumes carbohydrates faster than I can pack down Oreo Cookies during a weak moment; maybe. </span><br />
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<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">I Completed the 5 miles in 36:06 averaging 7:14 minutes/mile. My last mile clocked at 7:07. I always try to finish strong. Finishing faster trains my body to excel when it is tired, screaming to “stop.” As nutty as it sounds, pushing my body to its limits is exhilarating. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Please don’t hurt yourself in the pushing. As I said in previous blogs, listen to your body and your breathing rate, especially during extreme weather. If the weather is sporting the three dreaded summer H’s, hazy, hot, and humid, expect slower times. Per Running Time’s Magazine (July/Aug 2011 Issue), for every 10-degree increase in air temperature above 55 degrees, there is a 1.5% to 3% increase in average finishing time for a marathon (3 to 6 minutes for a 3:30 marathon with every 10 degree increase).</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">If you don’t get the magazine, it should be online after the current issue featured in “As Seen in the Magazine” section. Check out Running Times:</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><a href="http://www.runningtimes.com/"><span style="font-family: "Trebuchet MS", sans-serif;">http://www.runningtimes.com/</span></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Once I got home, I dived into the protein. I consume at least 20g following a hard run. Chobani Greek yogurt, 1% milk, and eggs, with whole wheat bread. Breakfast is my favorite meal. Greek yogurt is specifically chosen for its high protein. The other yogurts cannot match the amount of protein in Greek brands. Most grocery stores stock it. Sometimes I splurge and squirt chocolate syrup in the milk. Yum, chocolate!</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;">Next after an off day tomorrow: The Sunday long run of 22 miles after 6 miles on Saturday. Let’s go!</span></div></div>Jimhttp://www.blogger.com/profile/03024277054968677213noreply@blogger.com0