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Thank you for taking the time out of your day to visit my blog. Take care, stay safe and God bless!

Wednesday, March 30, 2011

March Madness!

I hit another milestone today: monthly mileage PR of 108.5 miles (pictured below)!  My previous monthly best was set back in March 2010 with 86.5 miles…..  I have some big runs set for April and may be on track to set another monthly PR then (pending injury etc).  

 (click image for full size)

It was snowing all day (the non-stick variety) and today’s run was cold.  Thankfully it was a short maintenance run of only 4 miles.  I thought about extending another mile but I was tired.  I pushed it today and kept a decent pace for the first three miles.  My splits:

#1  7:40
#2  7:53
#3  8:13
#4  8:51

4 miles @ 32:47 (8:10 pace).  I was getting tired fast and realized that my body was not meant for speed over long distances.  For some this is not fast, but for me this is a decent pace.  At some point I will need to incorporate some speed-work to practice for my 1.5 mile run test.  I would like to run a sub 10-minute mile and a half…..  Or better.  My 1.5 mile PR is 9:17 set back in 1997.  I doubt that I will ever beat that!  But, records were meant to be broken!  

Take care, thanks for the visit and be safe!

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith" 
2 Timothy 4:7

Tuesday, March 29, 2011

Another Milestone.....

I accomplished something today that I have never done before on two feet: I’ve logged over 100 miles this month (and I still have one more run left tomorrow)!  I have achieved this fete before on a bicycle (and in my car) but never imagined running distances like this; I am truly amazed, thankful and blessed…..

(click image for fullsize)

Unfortunately I feel pretty miserable now and cannot stop sneezing!  My sinuses feel like they are on fire and my lungs are cold.  I am going to celebrate tonight’s milestone with 1.) a wonderfully cooked dinner: a huge plate of garlic spaghetti (wife’s family recipe).  2.) Hot bath. 3.) And go to bed early….. 

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith"
2 Timothy 4:7

Monday, March 28, 2011


Today’s an off day for me but I wanted to tell everyone how proud I am of my wife: she ran her very first 5K today (almost 3.5 miles)!  I love you babe, keep up the great work! 

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith" 
2 Timothy 4:7

Sunday, March 27, 2011

Week #8 and Gear Review

I didn’t get much sleep last night and I woke up feeling like I was run over by a bus.  I was in no mood for a morning run but I have stuff to do today; I thought to myself: “suck it up, go run and get it over with.”   It was a chilly morning too.  The starting temp was 28f (felt like 25f with the wind chill) and warmed up to about 32f by run’s end…..  Don’t forget the 10-12mph winds ~ somewhat of a “sporty” start to my morning!  I was bundled up in my long compression thermals and sported the Adidas Gore-Tex wind-stopper – a must have!

Friday, March 25, 2011

Week #7 Done!

OK, I’ve had a very busy week and have not been able to keep up with the blog much.  Well, here’s my week #7 recap: I finished with 26.6 total miles this week.   I hit three important milestones too: 

1.) I surpassed my 2010 total mileage this week (yes, I know: it’s only March)
            - 2010 total: 214 miles
            - 2011 total: 226 miles (as of, uh…..  today“And still counting!”
 2.) Wednesday’s run marked my 100th run with Nike+ “Knee is healthy and life is good!”
3.) I surpassed my monthly mileage PR with today’s run!  

Sunday, March 20, 2011

Week #7 Underway

My back was hurting yesterday after the Harrigan’s Tavern 5K race.  I got home and iced my back, took some ibuprofen and got plenty of rest.  Although yesterday’s 5K yielded a PR (24:07 chip time), I have a feeling that today’s run was hindered by the lack of a rest-day.  It was definitely worth it though and I will register for the event next year!  No regrets…..

Saturday, March 19, 2011

Harrigan's Tavern 5K

Week #6 of my training plan is done!  Today’s race was a 5K charity event hosted by Harrigan’s Tavern of Kettering, OH.  The event is in its 10th or 11th year and let me tell you folks…..  There will be many more years to come!  This is an awesome event and today’s turn-out was phenomenal!  I listened to the race announcer and we had about 1,000 registered participants!  Wow!  I highly recommend this event if you are ever in the Dayton-Kettering, OH area during St Patrick’s Day!

Thursday, March 17, 2011

Happy St. Patrick's Day!

I completed the WPAFB St Patty's 10K Fun Run today and I did really well!  My starting pace was great and I held it to around an 8:30 avg overall.....  Not too shabby!  I've got the Harrigan's Tavern 5K Fun Run on Saturday, then I'll complete week #6 (and will be half way there)! 

2011 WPAFB St. Patty's Day 10K Fun Run
(click image for full size)

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith"
2 Timothy 4:7

Tuesday, March 15, 2011

Rain, No Shine.....

It rained on and off all day.  And of course, today was a run day.  So I ran.  In the rain….. 

Sunday, March 13, 2011

Week #6 Underway

I’ve been in a “blah” mood all weekend.  The disaster in Japan (and those affected by the after-effects) is sad.  I’ve spent some time in parts of Japan and I absolutely love the country, people and culture.  This weekend was even more difficult for our Air Force Family.  Yesterday I received the wake-up call that I have been dreading since I got into the Safety Profession.  Its tragedies like these that make my job difficult; it brings out the worst in life but I hope that we can determine the “how and why” so we can prevent bad things from happening again…..  

Friday, March 11, 2011

Week #5 Complete

Another successful week of training complete! I was able to get out of the office at a decent time today and knocked out a 5 mile run.  It was a nice day for it too!  The skies were clear and the temperature was just right!  Unfortunately the winds were howling at 15-23mph (blah) but I managed to cut through it.  I found myself running into a headwind at almost every turn! To make matters worse, I was completely overdressed for today’s run too: “a definite lesson learned, for sure.”  I could have left the jacket at home…..  Oh well! 

Wednesday, March 9, 2011

3 Mile Treadmill Workout

Very late run for me tonight.  I got home and it was raining & dark outside.  I ate dinner, took a nap, and then knocked out 3 very boring miles on the treadmill (3 @ 25:33 ~ 8:30 pace).  I love my treadmill, don’t misjudge me; “I’d rather be running outside.”  Anyways, I am tired and it is late.  I almost thought for a split second that I wouldn’t get my run in today…..  I feel much better for running now and tomorrow is an off day…..  Thanks for the visit and be safe!
PS: Nutrition was “on point” today!  I didn’t miss any meals (and even ate my Gu Energy gel)! 

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith"
2 Timothy 4:7

Tuesday, March 8, 2011

5 Miles at Work

Another 5 miles in the books!  I took off half an hour early today (for PT) and ran at work.  It was a much needed change because there’s slightly more “undulation” (that’s a golf term) at work than in the neighborhood…..  I was in the zone for the first two miles!  I reached the turn-point and realized why I was felling so good (on the outbound leg); I had a slight tailwind!  The wind hit me in the face immediately (as I made the turn back to the office) and I realized that I was in for a treat!  “Bring it!”

Sunday, March 6, 2011

Week #5 Off to a Great Start!

Week #5 is off to a great start!  It rained all day Friday then on-and-off yesterday.  The weatherman was calling for winter-like conditions this morning with snow/ice etc (blah, blah-blah, blah, blah).  Either way, I was running.  Lucky for me, we missed the snow and ice and the roads were dry!  Cold, but a great day for a run!

Friday, March 4, 2011

Week #4 Complete and Gear Review

Week #4 complete!  Only two more months until the big race!  Training is progressing nicely and so far I’ve been able to meet or exceed my training goals!  I was able to get out of the office early today for my run too (which is a bonus).  It’s time to start my weekend!

Wednesday, March 2, 2011

Wishing for Warmer Weather.....

Run complete and I am glad it is over…..  My sinuses are killing me and I am starting to get a pressure headache.  I started my singulair last night but I am sure it will take a few days to kick in.  I will start up my nasonex later tonight too; “gotta love springtime allergies!”
Well, another 5 miles for the books.  My pace was definitely slower today.  I had to fight a slight wind early on and I was cold the entire run.  I had on a thermal compression shirt with a head/ear band…..  Didn't seem to help much.  I am glad to be back in the warmth of my home (wish it would get warmer NOW)!  Time for dinner and a hot bath; wish I had a hot tub or a steam room.  Either would be nice right about now!
Only one more run left and I complete week #4!  I’ll be staring at some longer runs and may have to venture out of the neighborhood down the running/bike trail…..  Only if it’s warm!  Thanks for the visit and stay safe.
Happy running and God bless
"Fight the good fight, finish the race, and always keep faith"
2 Timothy 4:7

Tuesday, March 1, 2011

"Neighborhood Nickel"

Today was a long day. I spent about 3 hours this afternoon in meetings and couldn’t help but think how nice it was outside!  Today was a “no jacket” afternoon, with temps hovering around mid-50f with plenty of sunshine!  Today was also a run day and I was able to get home with plenty of daylight left for a comfortable 5 miler!