Satan girl

A few of you are new to my blog and don't know my story. Don't hit the back button this could be a little interesting - okay downright boring, but listen anyway. For the rest of you bear with me. In the past I was a good athlete, somewhere along the way of life I become a slug and allowed my parents bad "genes" to have their way with me. I started on my journey of rediscovery in July of 2007. By the end of last year I had lost 100 lbs and began showing remanants of a runner. I rededicated my healthy lifestyle and set some new goals for 2009. As of yesterday, I 've lost an additional 25 lbs to make a grand total of 125 lbs lost! I signed up on a website at the beginning of the yr as a goal to lose 25 lbs by April 25th (Nashville half.)
Goal accomplished!! The equation is simple. Healthy diet + exercise = Joy (no, not that one.)
I had another killer workout with Satan girl today. I don't think it was a good idea to make a deal with the evil one's daughter. She's alot like her father. She lulles you into thinking that everything's okay then slaps you in the face with pain. After the pain is unbearable she says, it's okay take a break. So then you take a break. She shutters, " Did I say you can take a break? Give me 5 nonstop minutes @ 4% and 7.5 mph!" Then she stares around the room with her sheepish evil eyes and grins. "Does that hurt? Are you gonna die?" *I say to myself, I'm dying* "I'm good" I say. She says, "What did you say?I'm good!?" *Oh no* "Everyone. He says he's good. Up your speed to 8.0mph!" *holy mutha* After the killerworkout, she says, "see you next week?" *Ummmmm* The devil is at work here. Beware of his daughter.
1/2 mile warmup, 7 miles @ 9:28 pace avg @ 3 - 15% incline, then 1/2 mile cooldown.
CONTEST
I have 2 items to give away. All you have to do is make a comment on my blog over the next 2 weeks. I will draw 2 names randomly and announce the winners. The contest ends on Monday April 27th(after my race.) If you win, you will have to give me your address so that I can ship it to you. Easy right?

1 black and 1 pink ZEN Stone

These are much like the Ipod Shuffle. They are each 2 GB's of memory. They come with earphones, USB cable, and a mini speaker built in. They are small-about the size of your car's remote lock/panic. 20hrs of battery life - rechargeable.

Here is the direct link if you want more info. Creative Zen Stone

I'm hoping that my drawing will be for one guy and one gal. If 2 guys are drawn?(someone is getting pink..) haha

If you know anyone else that can use a mp3 player then kick them over here.

Peace

Happy BD you weak ribs

Isn't it great that the weather is getting better! Just awesome to be running outside on a regular basis. Minus today - freakin snow?! What's up with that!! I hoping that this will be mother nature's last crap fest.
Thanks for all the well wishers on my first half marathon. It was a blast and I can't wait until the end of April (25th) for my 2nd half - the Nashville Marathon . I didn't anticipate just how sore I was going to get after the race. I took a couple days off afterwards and started back with an easy 2 miler. Last week, I decreased my mileage to about 2/3 of total to recover and left out my weekend long run. This weekend I'll run 13 or 14 miles for my long run if my ribs can handle it.(I'll get to that..)
I managed to log over 100 miles last month. It was my first since last December and I'm on goal so far to hit 1000 miles for the year. Of course it is still early and many, many miles to go before I get there. Maybe I can keep the injury bug away and .. oops too late! I broke my ribs again!! This is starting to drive me crazy!! This is #3 and almost #4 in the past 15 months. The first was last June , the second was last August and the almost # 3 . Yesterday I was lifting a big tub into place during a bathroom remodel and POP! Instant pain! Today it has been difficult to move my upper body. Gratefully it wasn't any part of my legs. phew.. Does running require breathing? Maybe I don't have to breathe to run? hmmmm...
As of today I am officially 39 ....... and holding... Oh crap, one more year and the dreaded 4-------0. This is the last year that I'm telling the truth about my age. ;)
I signed up for a sprint Tri in June. When the ribs heal, it'll be time to hit the pool. I did ask for a new bike for the BD - just need to help picking one out. Any suggestions on a good bike? - not too expensive..

Haven't been blogging much due to "my world," but I still read and comment. Congrats to all of you runners that have knocked out the early races. That's why we love Spring!
For you people on facebook feel free to add me, we have a good running group on there and I seem to update that a little more often than on this blog. If not, no harm done. If you add me then you won't think that I'm stalking you.. ;)
David Sandstrom

Knoxville Half Marathon

I finally conquered my first half marathon. I feel like I finally accomplished something with my running. (not sure what but something). Every one of us have different personal goals that we set when it comes to running. First run a mile without puking, 5K, 10K, then faster 5K, faster 10K, half marathon, then.... just good to get this one checked off. I'm sure you all remember the first time you notched a half - pretty good felling, huh?
I literally didn't sign up for this race until a month ago and now I'm glad I did. Today's race was strickly training run at a comfortable pace. I was supposed to be running with a friend, but that backfired on me when I couldn't find him before the race. 5000 bodies shoved into a small place makes it difficult to find a farting elephant much less a person. No matter, it gave me the chance to run at my own pace. The weather wasn't nice. It was the worse weather that we've had here in 3 weeks- remnents of this weeks blizzard that dropped snow out west. 38 degrees with a 17-20 mph nonstop wind. It was cold and brutal. I ran in shorts, underarmour layer and a short sleeve technical shirt - not a good choice...
I ran at a comfortable pace with my HR staying consistent between 70-74% max for the first 10 miles. The last 3.1 miles my HR climbed to the 80-82% range at the same pace. I wanted the race to copy a basic long run at home. For the most part it did minus the brutal hills. The Knoxville Marathon is known for its hills. No PR's on this course! Mile 1, 3, 7, and 11 were big hills and numerous smaller hills. I finished the race in 2:23:02.
Even though I didn't push hard my legs still felt like lead the last couple miles. I hoping a few more long runs will fix that problem. That's probably why my HR climbed toward the end. Conditioning.. Do you 13+ milers' have heavy legs toward the end of your long runs?
Running these races is just another reason why I love running. You don't have to kill yourself for a PR to enjoy races. Just run them for fun!
I've said this before, but I'll say it again. You marathoners are the bomb! I couldn't but feel bad as I was entering the stadium to finish and watching the full marathoners turn a corner just to run another 13 miles. Holy Crap!!! I was very much releaved to know I was finishing. I felt anguish for them - of course they have trained for nothing less..
Did I tell you that I got a medal too? They even give them to us slow people.

(Can you tell that I have no energy?)

Too be young again

I've been enjoying the beautiful 70 deg weather the past few days. I've been off work since Saturday and have been catching up on yard work, my never-ending house projects and hanging with the fam. It's been great! In fact, I'm sure that I am working harder at home that at my job. You guys know how that is.
My training is going well for my half in April and I did finally sign up for that half marathon on March 29th. Thanks for all of your input on "running both races." I'm going to stick with using the race in March as a training race. Don't care about the time, just looking to log miles and get a shiny new medal. LOL!
Last weeks runs: 3 runs- 21.02 miles

• 5.0 miles in 47:23 - (9:28 pace.) Speed/Pace run. One of my faster 5 milers.
• 3.14 miles in 31:56 - (10:10 pace) Easy Run
• 12.88 miles in 02:16:43 - (10:36 pace) Long Run. Stopped x 2 for water and bathroom. 58deg at start, 70 deg at end. Tough Run - hit the wall @ mile 10.5 - not used to the hotter temps yet.

Today was a neat day. Golly-gee Dave, was it swell? I feel so much younger, stronger, healthier than I can remember. It's the simple things that make me fill this way. My day started with a long walk with the dog then to 3 hours of landscape/yardwork then progressed to 5 hours of bathroom remodeling then another long walk then to multiple basketball games with my son then back to the bathroom remodeling. Just a full day of activity and I feel great! That is my day, nearly everyday and to have the energy to do. The last time I remember feeling this good was back in my early 20's. Too be young again....

The fountain of youth isn't a mystery.

;)

Good weekend running

Thank You so much for the kind words after my wreck. Things are moving very slowww with the insurance. It sucks!! Still don't have the stupid accident report from a week ago. Frustrating... No report, no new car.. The truck doesn't look that bad, but then again it is 5000 lbs. Everyone elses was much worse! What you don't see is the underneath- bent frame, broken axle, broken transmission, broken exhaust caused by driving OVER the second car and guardrail. The insurance deemed this a total loss. I was going to buy a new vehicle anyway and give this to my son when he turned 16, so much for that... sry, can you tell I'm aggravated? :)
Moving along....
What do you think about this weather? 50 to 60 and sunny all week! oops at least in the Southeast of US. "It's a site for sore eyes!"
I hadn't planned on running on Sat due to my long run on Sunday, but it was too pretty outside not to. I completed a nice 5 mile tempo run and even got a little sun during the run. Going into today, I was afraid that I was going to be too tired to run 10 miles. I made sure to prefuel before the run for fear of bonking. Another gorgeous sunny 60 deg day. I've been so accustom to running in 35-40 deg that 60 deg felt a bit too hot. haha (listen to me complain about sunny and 60.) I took off and the first 1/2 mile was so damn tiring , but by the 2.5 mile mark I was cruising. I made sure to run 30 seconds slower this week than last. At the 45 min mark I ate a bag of sports beans-(love those things) and at the 70 min mark I ate a Gue gel(chocolate mint.) I was getting tired at the 7.5 mile mark, but then I passed a girl running group of 5 that were rather giddy. All 5 lined up and put out their hands and "high-fived" me as they were running and gave shouts of encouragement. You can tell that they had "fresh legs" and were having a good time. It reminded me of playing basketball back in high school/college and slapping hands at the beginning of a game. haha That's why I love running and the camaraderie that goes along with it. That encounter left me with a pep in my step. It took my mind off my body hurting (It's all between the ears!) and the next 4.5 miles went great! I finished with 11.34 miles!!!! 1hr 57 mins 30 secs. for a 10:22 avg. Minus last years Cades Cove runs this is my 3rd longest run this era in time and distance. Feeling good right now about it!
Questions/observations
Up to the "silly girls" encounter I was avg 11min/mile (long, slow) but the last 4.5 was at 10min/mile. There was an article in this months Runners World magazine about whether you are a "waver" or a"nonwaver." I am definitely a "high-fiver, "doing great", nodding smiling fool. Yes and I wave too. I had an encounter like this last year that really helped me get through a run and also an encounter that helped a guy get through his run. What do you think? Are you a waver or not ?

Tomorrow is weigh in time and my fingers are crossed.
Have a good week!

Crash Bang Boom

I've had a crazy week - good and bad in many ways, but a week I would not like to relive. I'm always a bad news first kinda guy.
I was in a horrendous traffic accident. I'm obviously okay or I wouldn't be posting this, but my truck is toast and a few others. Driving down the highway approaching a stoplight which was green. A car darted across my path-STUPID!! I didn't even have time to hit my brakes-KABOOM!! My vehicle struck the mid-back of the car cutting it in two. There was a car merging onto the hwy that my forward momentum brought me into. After plowing through the second car and taking off the entire front end of it ,I came to rest on top of a guardrail after I took out the entire guardrail. The intial vehicle went into an uncontrollable spin taking out 2 other cars. 5 cars in all! It was one of the scariest moments in my life! Can you believe noone got hurt? A matter of inches is the difference between life and death. It was that close! God was watching out for all of us. I am thankful to be alive. I'm posting this a few days after the accident as my nerves are now calmed. I have played the scenario over at least 100 times in my head. You had to be there to see the carnage- it was devastating! The most important thing is that everyone is okay. If I get the opportunity, I will post a few picks (when I get em.) Also, very sore - but back to normal..
Running - Yesterday my soreness disappeared and I went out for my long run. It was unseasonably warm (50deg) and I was able to wear shorts and a long sleeve technical shirt during my run; nice change.. The run went great! I ran 10.02 miles in 1:42:55, a full 7 minutes faster than last weeks 10 miler. Last week I had to walk multiple times and stop to stretch my lower back and hamstrings. Yesterday went so much smoother. Only once for about 10 seconds did I have to stretch.
Weigh-IN/Eating - Of course we all know what yesterday was - The SUPERBOWL! Wasn't that a great game?! I wanted Arizona to win, but I knew that Steelers were a more rounded team. I wasn't dissapointed in the game one bit. I hosted a small get together party and served a ton of fattening, high calorie, unhealthy food . I quote my brother, "Dave I swear if you serve that fat-free, green, healthy crap, I'm not coming over." "Just because you are a health nut now, doesn't mean that we have to live it to!" ahahaha. After eating crap yesterday, I was a little weary about by weigh-in today. Then again, other than yesterday - I've have been watching everything that goes into my mouth.

My motivation is strong(feel the force young skywalker) and nothing is going to sway me right now(okay maybe some hot wings and a beer, but nothing else.) Just kidding - don't drink... but the wings , hmmmm? I lost another 2.5 lbs! - WOOT! WOOT!!
January Review - I managed 66 miles this month after the first week of only 9 miles - good recovery. 14lbs lost for the month.. I finely got consistent about strength training and haven't missed a workout yet. Lastly my food choices have gotten so much better. I'm eating a small countries worth of vegetables a day. Moderation and refocus on my goals is the key.
So bad, ends with good and it's ALLGOOD....

Weaning or Weinie either one

As of last week, I've had to wean myself from my addiction of blogging once again. Much the same as Joy, even though I don't get hounded as much as her. LOL! Not much going on this time a year that I can't jot down in a few lines. I'm still active visiting sites though - can't get away from that addiction quite yet.
I feel like I'm in a "healthy eating zone" right now, which is a great thing to be in. Going back to the beginning of the year, my rededication to eating healthy is going well. I've picked up the good habits that helped me shed my intial weight and am moving in the right direction. It's a complete mental thing for me. When I'm locked in, I can turn any "bad" food down. When I'm not, anything can sway me. Just have to remember that this is a lifestyle change and not another failed diet to be. I am a big eater without a doubt, so for me its about substituting foods to get filled up. For example: Oatmeal for breakfast w/ banana -very filling..; Subway chicken breast or Veggie Sub; Lrg eggwhite omelet w/ tons of veggies. Again it's all about choices...

I only lost 1 lb last week, but it was a loss and I ate good. I weigh in tomorrow and I'm crossing my fingers that I will lose again. It's weird how weight fluctuates. First week I lost 6 lbs and didn't exercise all that much. Last week I ran 20 miles and lost 1 lb. With food staying constant, I probably should have lost a bit more. Damn water weight! I see how you gals get frustrated by that "mean monthy bloat monster." haha Sry , but that was funny...

On a running note: I ran my first 10 miler of the year today and hope the first of many. I'm not going to lie by saying the last 2 miles was easy because they weren't. In fact, it felt like I was running in slow motion for the final 2, but long and slow right? Since I don't have a ton of free time lately, I have been working on the quality of my runs.

In addition to running this year, twice weekly I've been consistent at upperbody strength training and core workouts. I'm sticking with the high reps, low weight strength training approach. If I can't lift a weight in 15 reps then it's too much weight for me. If time allows, I'll kick in a third day a week.. Then again I'll kick in another day running, then again I'll start swimming, then again I'll add biking to the mix, then again I'll..........

Hope your Monday kicks off a good start to your week.

Peace. ;)

Pacing

I left a voicemail on Mother Nature's answering machine today and told her unless it warms up that we weren't friends anymore. She called back and left a message that said, "bite me!"
I really can't complain much because I'm not having the extreme cold like you peeps in the North. It's really starting to suck and sadly we won't see warm weather until March at the earliest. Spring where are you??
I know that everyone has a different philosophy on running and training. I loosely use Mcmillan's running paces to calculate my paces for the day. Along with a mixture of various plans that I have read. The most important aspect that I "try" to do is listen to my body. Easier said than done! I have a hard time doing that due to my competetiveness and my "hard-headed no pain-no gain." My thinking stems from playing football and basketball in high school and college. There was days that I didn't want to do anything, but when practise time came you just had to "suck it up." Hard to lose that mentality. For example: Long run days. They are designed to be slow and steady while working on form and keeping a lower HR. Most of us screw those up! I refuse to run 12 min miles - don't care what plan I'm following. (stubborn aren't I?) Here's my plan that I try to follow from week to week.
The pace ranges are calculated from my recent 5K, 5 mile, and 10 mile races.
Estimated VO2 max: 32 {my VO2 max at age 19: 69!}
Easy Run: 11:15 - 11:45 pace Ain't gonna do it!
Long Run: 11:15 - 12:15 pace [>8 miles] Upset if over 11min pace
Tempo : 9:48 - 10:15 pace Okay with that...
Speed(800m): 4:15 - 4:26 pace Okay with that..
Goal: 1 easy, 1 long>8 miles, 1 speed or tempo,1 medium length of 5-8 miles per week. Anything more than that is an easy run.
I 'm already slow as a snail, so anytime I see >11 min pace I hate it!
I found a neat little website for running paces. It's called runningforfitness and it has various running calculators. There is a calc where you can input your weight and recent race time and it will estimate a pace that you can run if you lose lbs. cool huh? Nice for people trying to lose weight. I figure if I cut off both arms, both legs, and chop off my head that I'll surely be able to run a 3 min/ mile.

Weigh-in is tomorrow. I hate scales! Fingers crossed..

poof its gone

Can you believe how quick this weekend went. I vote for a 3 day weekend from here on out. haha 2 days aren't enough!

I managed a whopping 2 days of running this last week.

>25 miles over the past 6 weeks to 9 miles this week. Work is killing my energy level! While at work this week all I could think about is me NOT logging miles. Is that addiction or what?! Do you guys feel bad when you miss runs or workouts or is it just me? Saturdays 3.5 miler did go well - my HR stayed low even though I kept a faster pace. Maybe my body needed the break? hmmmm... Today I was only able to get in a tad over 5 miles. This week, I'll have more opportunites to get out and run.

I'm loving my Ipod Touch! It does so many cool things. It has the ability to download apps that can make your life so much easier. Besides the Nike+ that is built in and the many games, the coolest features is the health and fitness apps that can be downloaded. Workout routines, running, swimming, biking routines, GPS'ing for your routes, calorie counting, food logging, weightlifting, BMI and weightloss logs and calculations. The list is endless. Do I sound like a commercial? haha
As far as the Nike+ goes it logs your miles, but not much more than that. It doesn't keep good track of pacing and the software lacks a ton. I'll still continue to use it to keep track of total miles. My Polar watch does 10x what the Nike+ does. I'm sure the Garmin does 10 x what my Polar does.. Don't we just love our gadgets! One of these days you are going to see me running down the road w/ an antenna on my head, a watch on each wrist, gadget on each arm and shoes w/ springs. haha
Hope everyone has a good week!

2008 Year in Review late as usual

For any of you that have been reading my blog, I think you know that I have checked a few things off on my life list so I won't bore you with my long thoughts. But I will bore you with stats - haha
The weight thing - 100 lbs lost and maintaining.
Running: I put a few statistics together from buckeyeoutdoors.com on my running for last year.
Runs: 164
Avg. HR: 153 (80% of Max) oops wasn't I supposed to be 65-75%
Avg. Time: 46 mins per run
Total Time: 5days 6 hrs dang it felt like three months :)
Avg. Speed: 5.7 MPH
Avg. Mi Pace: 10:34 I'm a speedster alright..NOT!!
Avg. Dist.: 4.3 Mi
Total Dist.: 706.2 Mi Schwingggggg...
Longest Run: 13.1 miles Not a race though
Biggest Month: December - 107 miles!
Total Cal. Burned: 139468 or 40 lbs!!
Races - 5K: (4) 1st- 30:15, 2nd - 29:20, 3rd- 27:52
5miler 47:45
10K: (2) 1st - 1:03:20, 2nd - 59:42
10miler (9.8miles) 1:39:21
Okay are you asleep yet? I nodded off a couple times typing this stuff in..
Of course this is only my running stuff and weightloss.
Running - In January I couldn't run 1/4 mile, but I can run a half marathon today. I had an injury due to my noob running(Feb/March) that put me out of commision for 6 weeks, but yet I managed over 700 miles for the year. I finished a strong December with 106 miles and running 26 out of 31 days. In relative terms I've got faster.
What I take from all of this is my change in my lifestyle. I went from a slug to an active lifestyle, a procrastinator to a doer, and somewhere along the line I turned into a runner. I can focus on the negative things that happened to me this past year, but I choose not to. I'm 38 years old, but I feel 28! I can kick my former 28 year old butt!!
Next post will be on my plans for 2009.
Thanks for encouraging me to do better when I didn't want to.

Mini Vacation

It seems to have calmed down a bit from the Christmas holiday. phew...
Back to work for most on this Monday; not for me, I am in the midst of a mini vacation. Yahoo!! I had to work on Christmas , so I was granted a few days off afterwards - up through the new year.

I mugged a few running gifts from Santa this year. Let's see.. Hydration pack water reservoir for my long run days(not sure if I want to lug extra lbs on my back running?), Nike winter running gloves, Apple Ipod Touch, Armband for Ipod, Nike +sensor, and some of those cool running socks. 

The cool thing about the new Ipod Touch is that it has the Nike + built into it. All I have to do is attatch my Nike sensor to my shoe and voila it records my running and workouts. I purchased a shoe pouch for the sensor off of the internet since I don't have Nike + shoes. Now you guys will have to be bored with more running data from me. hahaha!! 

I hit my 700 miles for the year on Sunday. I am pumped! This was my first year running since the mid 90's. I would've never thought back in January that I would be posting that kind of mileage. WOOT!WOOT! Still slow though..haha

Last weeks runs:

Mon 4.5 miles

Tue  3.1 miles

Fri    3.1 miles

Sat   6.0 miles

Sun  9.8 miles

I recorded some good mileage this weekend. Mother Nature was good to me and I decided to run outside. Nice change...

I managed to sneak away from the kids on Saturday.(They are out of school for 2 weeks!ahhhhhh!! kidding....) I traveled to the mountains and visited Ober Gatlinburg Ski Center. Because of the 70 degree weather the snow was slush.

 I really wanted to go skiing, but didn't bring ski gear. Maybe in Jan? I went ice skating instead. It was so much fun! I haven't been since I was 12. I use to be able to skate well, but not anymore. It was scary watching me - felt like I was learning to walk again. LOL!

BTW, Thanks Shosh for the ski/iceskate idea.

Gonna take the boys to a movie tomorrow. Any ideas?

Peace.

:)

Merry Christmas

Hope everything is going well in your neck of the woods. I suppose everyone has been busy getting ready for CHRISTMAS!!!!!  A few of you will probably be traveling tomorrow. Please be safe.
Holy crap is it cold out there! We had 10 degrees last night as a low - very weird weather - 8 inches of rain for December. Not use to the cold temps and rain in good ole' Tennessee.
Sorry that I haven't been visiting blogs lately, I am actually having withdrawals - LOL! Been very busy @ work and home. My day is up @ 4am - work - home 8pm- run for 35mins on TM- sleep. Exciting huh?
On the running front, I have logged 81 miles for the month(5 days a week.) - WooHoo! My biggest month was 70ish miles before now. I'm doing alot of easy runs with strides and intervals intermixed. I dearly miss running outside and I'm admiring you brothers and sisters in the North that are still kicking the pavement in the freakin cold!! 
I'm celebrating on Christmas Eve this year due to having to work on Christmas.
Just want to wish everyone a very Merry Christmas! Enjoy the good food, friendship, and family. I'll get back with ya after the holidays..
Peace
This is what my exciting life does to me:

Send your own ElfYourself eCards

Gotta love the momma

The stars have aligned for me this week and my running. I achieved a daily 5K and 7 days in a row. A little tired from work on my 4th day and didn't want to run, but I battled through. I haven't had any soreness or pain or even leg fatigue, so I will keep the streak going for now. I have rethunk(like that word, huh?) this plan through and even the slightest hint of pain and I am ending the streak. Overzealous I am! Sadly I am not the planner that Cyndi is. I'm a "flash fire" waiting to happen and it usually gets me into trouble. haha One thing I didn't do this week was plan a long run. Gotta get one in next week...

I had the best day with my mother yesterday. It was her 59th Birthday and she celebrated at my house. We usually take her out to celebrate, but she wanted to stay home. I begged her to come to my house and I promised to cook dinner for her. She agreed. I planned and prepared an extravagent 5 course meal for her. The meal went great and then we watched 2 movies - "Fred Clause" and "Wall-E." (Of course the kids picked the movies, but they were good.) I couldn't have been blessed with a more wonderful caring mother. There are quite a few of you mom's on here - You mothers rock!!
Here she is:

Oh yeah, one more thing. We got snow yesterday!!!!! Loved it!!!

Note to self: Tell Ty to drop the snowball, get a jacket on, no sandals, and for gosh-sake get a haircut!!

Tell Dave(not me) its not okay to be bearfooted when out in snow, and stop "mooning" the neighbors. Your CRACK is showing!

Thanks

This is my 100th post! Wow, time has flown by and I talk way to much. haha
I've had the chance to reflect over the past few days and have come to the realization that I need to be honest with myself more. I can't tell you how many times that I almost took down my last post due to my insecurities. Also, you are a great bunch of people. Tuesday I came away with a smile on my face, rejuvenation,confidence and a rekindled soul. Every comment that I read was awesome, and I can't believe the amount of love that I felt. You go homies!!! You are the best!! Thank-you. Enough of this mushy stuff.. *(in my rough, tough voice)* * belch* How bout those Giants? *belch* You got hemi in that thing!? *belch*
Michelle and I have officially decided to streak. No really! We started Monday and have been streaking everyday since. *Get yo mind outta the gutter* Michelle pledged to run everyday in the month of December. What a great idea! Since I've been sorta struggling with my diet lately, I thought I would join her and maybe I'll lose a little weight or at least keep from gaining any through the rest of the holidays. That's a lot of running at least for me. The most I days I have run consecutively this year are 5, and I was a tired afterwards. Michelle ran 36 straight days earlier in the year, so she is a tough girl! That's not all! I have decided to up the ante for myself. What the hell are you thinking DAVE???
I hit 598 miles for the year on Nov 30th. So what's another 102 miles for the month? I want 700 miles! The 2nd challenge is partly inspired by that silly girl Marcy . That is tall order for myself, but I am up to the challenge! Anyone dare equal Michelle and I for running everyday this month? In the cold December air. cmon, join us....
PS: you guys rock!

Happy Thanksgiving and Turkey Trot Report

I hope that everyone had a great Thanksgiving, I know that I did!
This year has been one of the most difficult years of my life and I can sit here and lament on the rough year I have had, but I won't. I am alive, am healthy, have a home, have a good job, have good friends, have a wonderful family, and a good future ahead. So many people don't. I am thankful for all of these things and more. That's what Thanksgiving means to me.
On to running:
Still a little sore form my 10 mile race on Saturday. I've had mixed feelings about running the 8K Turkey Trot Race I signed up for 2 weeks ago. Just didn't want to run 2 races in less than 6 days. After debating last night, I decide to run it and run it as an easy pace. I figured I needed to simply because I was going to pig-out on some good food later in the day.
About 500 people showed up to a sunny 30 degree morning. I started at the back of the pack to keep it slow and steady. After the gun went off, it took about 15 seconds to get to the starter mat and another 45 seconds to open up a stride. I passed the 1 mile mark @ 10:41-what?, then the 2 mile mark @ 20:40. Yes, slow and steady and feeling good. Then I realized how good I felt and decided to run this as a race from here on out. mile 3 - 29:57, mile 4 - 39: 17, Finish 5miles in 47:45. This was so much fun! Even though I have run faster 5 miler's than this during basic runs, chasing and passing people for the remaining 3 miles was a blast!! mile 1-10:41, mile 2-9:59, mile 3-9:38, mile 4-8:59, mile 5-8:28.

Didn't you just wear that in last week's race?

Suck it in Dave, your on camera

The race was a good start to my day,then I went over to my brothers house and celebrated Turkey Day with all of my family. I gobbled up great food and desserts, then went outside afterwards and played tackle football with the guys. A great ending to a great day!

Good luck to you Black Friday people, you'll need it! haha

Great Morning

Alarm goes off @ 4am - ho hum. Another glorious Monday of work, how exciting...Not!
As I'm walking out the door, my phone rings, I pick up and the secretary tells me that I get the day off from work- scheduling error. I argue with here that I'm losing money and I WILL be in today. NOT!!
So I getting my running gear on and plan to run in the frigid air of 32 deg- Not!
I'm going back to bed - oh yeah.  After 10 mins of looking at the ceiling and pondering how nice it would be to go sleep, it wasn't happening. Now, I get the running gear on and head to the gym. Much more pleasant running in the gym in the morning. Less people, cooler air, and no prima-donnas. I did some intervals on the TM for an hour and then decided for the first time to swim some laps in the pool.
I came to the conclusion while swimming that my arms, shoulders, stomach and back were rather wimpy. Man that swimming is quite a workout! It could've been that I just ran for an hour, but either way I need to do some upper body workouts. Ever since I took up running again, I have had the urge to start the TRI training. Running, Biking, and Swimming with eventual plans to enter a triatholon event.
I figure if I start training now by running, swimming, biking, upperbody workouts, full work schedule, and family that I may be ready to enter an event sometime in the year 2040!
Run: 5.75 miles in 60 minutes(10:25pace); 1/4 mile to 1/2 mile intervals @ 8:35 pace with 1.75 miles of warmup and cooldown respectively.
Swim: (15) - 50 meter laps
Just to think that I did all of that before 6:30 am. Tomorrow I will get up @ 4am and do the same. NOT!!!
Enjoy your manic Monday!

Need a shot

Haven't been able to post in a while. This time of the year is "sick time" and requires many long hours, so the first thing that goes is the blogomatic. Hope everyone is doing well and if I get the chance I will try to visit others. Time,time,time..If only there was more of it.. :)

Speaking of sicknessess or at least prevention. Have you got your flushot for the year? It's that time! If you have never had the flu before, I pray you never see it, Nasty bugger! Wash those hands too - #1 prevention.

I finally got a day off and decided to rest. I did manage to find time for a run though - 5 miles in 48:45 ( 9:45 pace.) The temperatures are definitely cooler which is very nice for running, but cool + wind = suckola! haha. It's gonna take all my will to get me out the door this cooler season. I mentioned in a earlier post than I am running a 15K Sat. Nov 22nd. I'm not going to get much chance to log miles before the race, so I decided to just run at a leisurely pace instead of race it. I think it'll be more fun that way, but we'll see.

Thanks for all the well-wishers out there. Stomach is back to normal. Yes, I tend to push myself way too hard - stubborness , but then again I am a man and stubborness goes with the territory.. (I see all you gals shaking your head up and down. ) :)

Have a great week everyone!!

I've lost my

Hope everybody had a great Halloween! My youngest had a blast!
Man, I haven't blogged in 4 days. Getting killed at work, so no chance to browse "what's happening." Don't know what's worst, my running addiction or my blogging addiction. haha. Any blogger anonymous meetings...
I had a good week of weightloss with 3.5 lbs down. Probably due to ,"no chance to eat" the past 2 days. Honestly, I've been watching my food intake, and staying away from crap - especially all that darn Halloween candy. My coworkers will be happy because I'm dumping the rest @ work.
Has this happened to anyone? (I can't believe I'm admitting this..) Went to Walleyworld today (aka Walmart) to catch up on some shopping, walked to the parking lot to unload my groceries. Can't find my car! hahaha Damn if I didn't walk around for a couple minutes looking for it. A ton of cars were there and I had a "brain-fart." This old man says, "Lost your car?" Chuckling, " I thought just us old people do that." Thanks for making light of my situation you old -fart, now take a jap *slap*
haha If you tell me that that's never happened to you, I'll die. Oh My Gosh - I'm losing my mind....
Playing catch-up on running this weekend. I got in 5 miles today after the "someone moved my car" incident. *wink* *wink* I decided to tackle the hills since I haven't run in 3 days. Overall the run was at an easy pace and I tried to concentrate on good form and even tempo as I ascended the hills.
5.0 miles in 52:19 (10:27 pace)
I have those transient running pains again. Left achilles sore again at the start, felt better after 1 mile in. After the run, my left outstep of my foot began throbbing. Unfortunately running on hills on the roads means "banking" curves in the road. For about a mile, I had to run with one foot higher than the other around a curve. I'll be sure not to run that route again...
I signed up for another race. My hospital is sponsoring a 5K fun walk/ 15K race. This will be my longest race ever @ 15K (9.3miles.) I'm nervous just thinking about it....

Dreadmillin it

Gotta work the next 3 days, so I forced myself(yes forced - kicking and screaming) to get out to run since there will be no chance of it the next 3. Today was the kind of day that makes you want to lay in bed, watch movies, and eat hot soup. Cool(cold), dark, dreary, blustery weather - I guess it must be Halloween cuz that's the kind of weather that goblins like.. :0
Took off to the gym to hit the dreadmill which was the first in nearly 6 months. Completely against it. No matter how cool it is outside you can bet that it is tropical weather inside. I remember reading somewhere that the average temp of a packed gym is around 80 degrees with the humidity nearly 80% due to "hot, sweaty" bodies. I must admit that today going to the gym was a nice change. My run went great but it took a bit to get in a groove on the TM. I started out @ 5.5mph warmup and gradually increased until I hit my groove around a half mile. The run felt so good that I decided to run intervals. I forgot how good treadmills were for doing intervals/ speedwork.
My run went like this:
m1 - 10:30, m2- 10:00, m3 - 9:13, m4 - 8:45, m5 - 9:32. 5 miles in 48:00(9:36 avg). I jumped back and forth between 5.5 mph(10:54pace) and 7.0 mph (8:34 pace).
Alright.. so maybe I was too hard on TM's and I guess I'll give it another try.

Fun Weekend

Great day yesterday in the "Great Smokey Mountains." It was my second longest run of the year @ 11.5 miles. A mild 50 degrees and overcast. It did climb to 54 degrees by the end. I arrived an hour and a half later than expected due to the traffic. It seems that every vacationer in the United States decided to go to the Smokey's this weekend for the fall colors. My normal 1.5 hours of driving turned out to be 3 hours!! The 11 mile loop is closed to cars until 10 am for bikes, hikers, and runners. I didn't arrive until 11am, then I drove for another 20 minutes trying to find a parking spot.
The run went great, but there were so many vehicles on the loop that I was dodging cars "left and right" and often I had to stop to walk around cars. I turned my ankle twice; very minor - no pain whatsoever; while running through brush. Besides the cars, I really can't complain much because I had so much fun! I finished with a slow time compared to last - 11.5 miles in 2:11:15 (11:24 avg.) It did seem that there were more, steeper hills this time around. LOL!! Even though the cars were-a-plenty, the supportive people made it very enjoyable. I have found my favorite running place. The fall colors were nearly at their peak and the roaming wildlife is great.( Minus the Bears). I did get to see an Elk up close. It got to within 100 feet, which I have to say was scary as hell..hahaha They are huge!!! I sorta positioned my body behind a tree until he went the other direction..
Sadly, I brought my digital camera and forgot the damn memory card for it. No pictures!!
That sucked! After the run, I met up with my coworkers for some good grillin.. Nothing like a fat, fattening, juicy hotdog after a run. No guilt at all..
Congratulations to Shosh for running her 2nd half marathon in 7 days and a new PR! OMG! *jaw drops* You read that correctly 2 in 1 week!!!
Joy set a new PR in Atlantic City half marathon in a 20mph headwind! Then she went to work her 12 hour hospital shift!
Congrats to Lisa for knocking out the relay leg of the Baltimore marathon.
Morgan ran her first ever marathon in Kansas City. Pretty amazing gal, great story to tell!
Last one, "my man" Matt ran his first 5K ever!