The Beauty of Running

  I was able to watch the woman's Olympic 10,000 meter foot race today. I couldn't help but admire the beauty of these athletes. It was just something special to watch.
  I have had an overwhelming week. My work is a blessing yet it also carries a great weight....I seem to be getting slightly fatigued but my running refills me!
  Today I decided to stay off the trails and stick entirely to pavement. It felt good and seemed easier! Temps still crazy hot, and the drought is getting worse although we have seen some showers and there is always hope! 5.7 miles today....a short run...I wonder.....was there beauty in my running? I like to think so!:)
  Today a guy asked me if I was a runner! I replied yes, he said, " I thought so, you look like you're in pretty good shape." Yessir....beauty! Peace!

Charge the hills

   I continue to enjoy running and the joy of being back on the roads. Yes, the treadmill is a great tool but the road is much more appealing and demanding.
  I decided to warm up very slowly...not get in any hurry....by miles 2 I was loose and the body felt pretty good...I decided to have some fun and charge each hill...take it!
  I'm reading a biography about J.E.B. Stuart so I'm being influenced! :)!
 Anyway....a couple of really good miles! 5.15 total today. I have decided to run a couple of weeks in the 20's and then begin to build for a race....whatever! Peace!

Looking for Shade!

I was running late today!! Finally got out the door by 10:15 and the sun was blazing with temps rising fast.....I love it!!!! Ah, Summer time, when the livin' is easy! One thing I do on these hot weather runs is always take advantage of the shade. So I will veer back and forth to enjoy the benifits of shade. I also enjoyed a few moments when clouds covered the sun. All in al 89 degrees with high humidity makes for a wet run!! Funny, though; I am feeling so strong! I had to pull in the reins and keep the run in conversational pace effort. I hope to break out early tomorrow and do 65 minutes of hills. Today; 65 minutes of running. I am up to 13.92 miles this week so far!! Peace

Completely Spent!

Wow....I knew I was tired going into my run today but man, talk about bonking!!? After about 1.5 miles I was really struggling...my running muscles were saying "no way!" I guess they were still tired from yesterday? So I survived on in and got 50 minutes of butt ugly running in today. I have been noticing Thursdays are a day I am tired. Perhaps I ought to consider resting? We will see.....Peace!!

Update...

Usually I post every run but yesterday forgot!! I think the heat is wearing me down a little? I saw spots on my run today!! I was getting a little dizzy so I slowed and gathered myself, I was able to pull out of it but the pace was atrociously slow. I do feel fine now and am not worried whatsoever about anything....it's just we have to be realistic about the heat when it is 108 heat index!!! Back in my thirties I was invincible but now....eh...ah...perhaps I am human? I will get out early tomorrow and I hope to finish out a really good week. I should wind up with 25-26 miles this week!! I keep building, and I am feeling real good physically and mentally besides all the spots I saw today! 43 minutes yesterday and 45 today! Peace!

Hills and Valleys

  I will keep pushing! I do enjoy heat running.....I believe it pays big dividends if you survive! Today, the heat really knocked me down as I barely was able to keep running. Of course our high humidity was an additional culprit. I AM NOT COMPLAINING! I love it...but the heat can slow you down. So I made another 40 minite run and continue on my quest for another marathon. Peace!

Looking ahead...

I finished the "let up" week on a good note. An easy run of 4.75 miles at about 9:30 pace. I am looking forward to resuming training levels this next week. Unfortunately it looks like more snow coming. That makes road running harder out here in the boondocks. Hope all is well with you! Peace!

2 x's the fun!

So today the roads are clear and the temps mild....perfect for a run! I decided to run W south (28 hills) at MP, and I was very pleased with the outcome. I could've gone north and knocked off more D but I thought I'd ease up this week.
  The first mile was a warm-up-9:55, then the next five were all at or around MP (9:09 mpm) 8:55, 8:49, 9:07, 8:59, 9:08. Then an easy pace on in for 6.8 total miles in 1:03.03 (9:16's).
  So another decent week, not high miles but real quality mileage. I am thinking about mixing it up a little this coming week I do need some long runs so Mon or Tues will prob be a 12 miler.
  So today I had two times the fun! Hills and Pace together...I expect to sleep well tonight! Peace!

Still reaping

  Today is a most wonderful day!!! We received another 1.25 inches of rain and a cold front followed. It's only about 72 degrees with a blustery north wind!!! I felt like Superman on my run today. I did a rolling hills tempo run. Trying to maintain an effort equivalent to MP, and not over do! I've got a date with the track tomorrow!! So I'm up to 21.35 miles this week with one more run, my goal is 26-27, leaves 4.65-5.65 tomorrow. The plan is 4x600 @ 3K, then maybe a couple of 400's....
  Today I can say I feel like I am back....I ran a 9:38, 9:17, 9:32, 9:18, these are solid miles on this hill run! I'm reaping the benefits of patience and perseverance.  I'm thinking "marathon!" Peace!

It's the Dog days when....

     they've pulled the swimming pool under the shade, they are in said pool by 10am, the dogs have no bark or bite just pant! The Folks w/o air conditioning (yes still a reality here in the Ozarks) are under the shade tree in the front yard in a semi-comatose state, the road tar crackles and pops under foot, you run out of water too soon, fat melts off like butter on corn on the cob, and many others...
   Megster....don't take off too long!!
 Oddity: Yesterday I ran for exactly 48:48, today 56:56!?? Isn't that interesting? I really felt good today even though I did toast out a little towards the end of the run. I've had a good week as I only need 2.72 miles to reach 20 for the week. With the 5k coming up Sat. I will surpass the base camp2 mileage need.
  Heel, legs, everything else seems to be feeling good. I hope to find a comfortably hard pace Saturday so I won't be too embarrassed or discouraged by my lack of miles and training.
  Hope you all are doing well and staying cool! Tomorrow I will go golfing!!!! Even if it is 100 degrees, I need my escape time as I get very little down time in my life. No complaints mind you, I love what I do but it's essential to stay refreshed! Golfing has a way of doing that for me not mention I am not half bad at the sport. Peace!

Stagnation is real

I was running W south today and noticed a pond that is totally covered by scum (algae). This pond still harbors life yet is dealing with stagnation. I hear the frogs but also am attacked by the mosquitoes. Life deals with the exact same issue! Stagnation! Getting in a rut! Day in and day out we do the same things finding a routine and rhythm, suddenly we realize time has gone by!!

How do we keep the pond fresh? It's a difficult task! Most folks settle in and go through the motions...they go to their job and after 30 years they still do what they did in year one! So they've done this same one years of work for thirty years! Do you see? Running is the exact same thing! To stay fresh you must be learning, trying new things, running various race distances, contributing the sport (blogs?), becoming a Sage!

Always straining for the best the pond stays fresh, plus you will rise to the top of your profession! 36:16 today....off tomorrow I am in a cool Golf Tourney....Saturday I hope to get in a solid track work-out as I aim for my goal race Sept 11. Peace!

A New day!

Back on the road today. Very pumped because of how well I felt. Even after a very busy week and still going....gotta meeting in 70 minutes!!!
Just a little short run..I'm saving it for Saturdays long run. Thanks for all the encouragement regarding my friend. It was a tough, tough scene. Parents burying their only child, and the Dad missed the funeral because of a possible heart attack. Yesterday was unlike any day I'd ever seen as a Pastor.
Thanks again, and it looks like I may be able to start gearing up for my next marathon!! I'm planning! It's a new day!
3.07 miles/ 31:36/ 10:18's-Peace!

Indian Summer

A perfect day! Nearly all the leaves are down so you can see for miles! The views of the Ozark Mountains are beautiful!
I've so much energy lately! Probably because I haven't been running. Today I found myself running strong. Only one area of my body is still sore from the marathon. I hope it clears up soon. It's not enough to keep me from running, though.
I also noticed how the hills didn't really dominate me as they usually do...I trucked right up 'em!
Today just a short little ole' run-5.0 miles/ 50:01/ 10:00's. Every mile got faster! The marathon has engrained some strength!
I really plan on adding miles this week. Probably will run every day except Sunday, but I will just play it by ear. Yesterday was a bummer! I was totally exhausted! Sunday kicked my tail!
Hope all is well with you! Peace!!

Rebuilding Time

Unbelievable!!!!! The weather for November is amazing! We are in the 70's today!! Sunshine galore and a sweet South breeze! I delight in this weather!
So, yesterday I went golfing with my Buddies. I only had time for 11 holes, I needed to be with a member of the church and their family as they have lost a loved one, the family is doing quite well considering the circumstance.
I'm in a rebuilding time. I felt so good today on the roads despite one area of persistent soreness from the last race. I will gradually rebuild to 30 miles a week and hold that for a couple of weeks. I really need to pick a marathon! I am leaning towards Little Rock in March. Anyone ever run that one? If so what do you have to say about it? The 21st of this month I am seriously considering running a HM. Why not?! The bod's feeling pretty good. The heart and lungs are feeling normal....why not try to bust the 1:55 barrier?
Totals-3.52 miles/ 36:15/ 10:17's- Hope all's well in your neck of the woods. Peace!!

Notes and Taper oddities

Yesterday I just took a walk? Last night I felt like a race horse in the starting gate! So much energy! This morning the same thing...gads and gobs of energy. So off I went for a run. "Now it's important to not kill yourself, Mark" I thought. Just cruise. So a little four miler in 9:25's with one mile at 8:57. This was on W south so hilly it was.
Taper oddities? Why would my left quad be tight and sore? Crazy? The mind games! One minute I doubt myself the next I believe in myself.
I've pretty much worked out my talk for the Sunday morning runners worship service. I'll post the idea of it tomorrow for those interested. Today I'm loaded with errands, meetings, and going over the course to plan on where to have my Sweetie meet me for refueling.
Today's little four miler was a confidence builder. Seeing that I know breaking four hours will require guts, confidence is good! Peace!

Nice and Easy

Had a nasty headache yesterday. No way was I going to run! What with Swine flu and colds swirling about like the leaves in fall I opted to hunker down and rest. I slept well last night and woke up feeling a little washed out but better. Ran bunches of errands in town and came home with a strong desire to run.
I have been a bad boy today! When I was buying some items at the Dollar General I added some Rolos and a Coke to the list!!!! Oh, man! Did the Rolos taste good! Now I feel fat!
I decided to keep the taper a taper and only ran 3.31 miles today! I dressed in my "Marathon Outfit". Does that sound funny? Marathon outfit? Fav shorts, new singlet, Kayano 15's perfectly broken in, marathon finishers hat, dry max socks.
I'm basically ready. I just want to run the distance. I've been working on my talk that I'm going to give the runners that morning. I'll share some of it later but basically (obviously) I'll analogize running with the Christian life.
So nice and easy today-3.31/ 32:59/ 9:57's. Now...the Coke!! Peace! (I'm feeling fat)

Street Modified Halfs

Hey, today makes one year I've been a blogger! I am so thankful I started this blog. I feel like I've made a bunch of friends, I know I've learned more about my sport, I enjoy seeing others succeed, and it is a great way to keep records of training. It can become somewhat addictive!
Today the rains came! The leaves are falling in a hurry! That does make for tricky running with the leaves all over the road, slickery and covering rocks, etc.
I was really wanting to do yassos but couldn't make the track so I did a one mile warm up and did 7x 1/2 mile with a 1/2 mile rest in between each half. I had to take the hills and dales so it was a pretty good work-out. Drizzled the whole way, strong south wind, about 60 degrees. Wonderful!! Rest day tomorrow!
8.0 miles/1:17:56/ 9:44's. I'm enjoying the taper!!!! Peace!

Yikes!!! Everybody's sick!!

I'm not kiddin'! One of my facebook friends says half the kids in her school are home sick! All the hacking and coughing; my Sweetheart is even feeling under the weather but she's still working. Needless to say I'm concerned about catching IT!
So taper week two is here. I took Monday off! I rested! Not the least bit guilty! Even the fantastic weather couldn't get me to run! Today is a different story. I ran! The weather is even better! Sunny, 70ish, breezy. Funny how the taper works? I felt so strong today?! I decided to run 8 miles of W south which is very hilly. I also decided to go with how I felt and I felt like running! I actually set a PR for this route today. 8.05 miles/1:17:30/ 9:37's. It is very hilly, with some steep inclines. I was actually running some low 9's up hill! I'm feelin' good today!
Here are my thoughts regarding the rest of the week. Thursday will be around 8-9 miles with some pick ups unless I go to the track then I'll do Yassos. Then on Saturday go to the track to enjoy some flatland and knock off 8-10 miles. That'll give me a total of about 25-26 miles.
So here's to hoping I stay healthy and to the taper!! Peace!

Miles to go....

We received 6.2 inches of rain out here. Yes, I'm now officially and old person! They always have rain gauges, you know!
The rain finally stopped and I set out to put in a 7.5 miler. I went the way of the most hills today. Over these past six months of living out here I've noticed a definite increase in strength. I wonder how it will play out in the marathon?
However; I'm hitting the flats tomorrow!! Yee Haw!! Flat track day. My hope is to log as many MP miles as possible, preferably 13-14 of 'em. That would push me over the fifty mile mark, too.
The only little problem might be this, and your opinion is valued, my last true long run will have been a week ago last Monday, will that make a difference? I always would run my last long run three weeks or so out from the marathon, but the longest run this week will be tomorrows.
It is what it is and the last day before taper is tomorrow! I am pumped!
Best of luck to my blogging friends who are running marathons this weekend. Bill, Chanti, Jamie, and others...good luck and Godspeed!
Totals-7.5 miles/ 1:25:39/ 11:25's. Peace!!

Ugly Eight

My goal in this final week before the taper is to reach the fifty mile mark one more time. However; I am prepared to accept whatever the final tally will be. I have had a real struggle with energy this week. An important quality of true integrity is to "face the brutal reality". Facing reality is not pleasant sometimes! No wonder so many people are living numbed lives! My brutal reality is my run was ugly! I imagine I looked like a wounded goose, moose, or something hurting as I looped along the roads. My head has been aching, I've constant post nasal drip, and I could sleep standing up...so needless to say it wasn't pretty. After a few miles I warmed up and began to feel better.
I will hope to rebound for the final push. I need 30.4 miles in the next three days?! Looks like I will be doing another crazy track run Saturday!!
Totals-8.1 miles/1:37:35/ 12:02's. Terribly slow, yet it was on W south. So far this week looks like this: 5.31/ 6.2/ 8.1. I need to finish like this: 7/8/15. Bunches of people are running marathons this weekend! Glad it's not me! Good luck to each one of you! Peace!