Goodbye 305... Hello 610!

For those that have been following for a while, know that I've cherished my GPS wristwatch (Garmin Forerunner 305).  I bought the piece over two years ago (but unfortunately, it was out-dated even then).  Well, I was recently introduced to a Garmin 610 and was absolutely amazed at how much smaller and advanced the GPS wristwatches have become.  I had to get one...

The Garmin 610 is about the same size as an average everyday wristwatch (but with a touchscreen).  Uploads are a "snap" with the wireless USB antenna.  I don't want to go into excruciating detail now, but I'll provide a more detailed review once I get to play with it more.  My first impression was: "AWESOME!"

I am SO glad that I bought the 610.  I have a felling that it will give me some good miles.

Take care and stay safe.

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

Early Bird Gets Worm

I am not a morning person.  I typically won't run in the morning unless it is a race day or I'm forced to do so (IE: PT).  Well, I was up at 4:00 am and couldn't get back to sleep so I decided to go for a morning run ("yawn").

It was cold, the temp was around 50f degrees and the grass was damp.  I was a bit sore from yesterday evening's 1.5 mile run but stretched out to warm up the legs.  I set off for what I thought was only going to be 3-5 miles but I pushed on to 10K.  It took me 3 miles to warm up and I started to bonk after mile 6.  I noticed that I was on a 10K PR pace and kept pushing.

I tapped the stop button on my GPS and clocked in at a 48:48; a new 10K PR (besting my prior time of 50:20, set on June 27th, 2011).  I was amazed!  All credit goes to my new shoes (and that Red Bull I drank to jump start my heart).

One thing is for sure, the shoes do not hold up well to damp grass (they were quickly saturated when I crossed over the neighbor's lawn).  Scotch Guard will do the trick!  Otherwise, my initial thoughts of the new lightweight running shoes: "you can pry them from my cold, dead hands!"

I'll try to attempt a longer run later this week.

Take care and stay safe!

Happy running and God bless! 

"Fight the good fight, finish the race, and always keep faith"
2 Timothy 4:7

New Shoe Trials

OK, I have been contemplating minimalist shoes for a long time now.  I just couldn't let go of what was working for me (my Brooks Trance 10's).  The downside to the Trances - they are heavy as bricks!  Well, I took the plunge today and bought a pair of Brooks Cadence lightweight running shoes.  I have to admit, I am not fond of the new colors but I can get over cosmetics...

Anyways, as for any pair of running shoes, be sure to get a foot analysis done prior to signing away your first-born (these newer shoes are expensive).  We shop at Dick's Sporting Goods (loyal customers, hint-hint: willingly open to sponsorship) and they offer a 90-day return on running shoes (just in case you develop running pains).  Plus, the wifey had some coupons and rewards points (which netted a savings of over $30).  Thanks babe!

I was giddy like a school boy on his first date, anxiously awaiting my return home to try them out!  I have to admit, I wish I would've tried these shoes out much sooner!  I am very impressed with the weight reduction and fit.  They felt weird at first, but they quickly adapted to my feet (and psyche) as I pushed off for a short 1.5 mile test trial.  I finished the run and glanced at my GPS; I was impressed!  It is still too soon to tell, but I think I am on to something bigger and better (like new PR's).  Well, my first run in the new shoes popped one of my quickest 1.5 mile run times since my 2nd knee surgery (10:50).  It would be nice to get back in the 9's again...  We'll see.

I'll provide a more detailed analysis of these shoes when I log more time and distance in them.  Also, I should receive my new GPS wristwatch (Garmin 610) tomorrow (thanks to advice from a new found friend)!  I can't wait to wrap her around my wrist (the GPS, "get your minds out of the gutter!").  Pics of the new shoes:

Take care and enjoy the Fall!

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

Fall 2012

I was able to get out and snap some Fall photos today.  I cannot describe the colors in words...  It's just beautiful!

 "Ready, set, go!" 

Old Man's Beard 

 

Frosty

Firecracker 

Back to the club house

Enjoy the Fall colors, wherever you are!  Take care and stay safe.

Happy running and God bless! 

"Fight the good fight, finish the race, and always keep faith" 

2 Timothy 4:7

2013 Race Schedule

OK, 2013 is rapidly approaching!  I was only able to run one event this year (2012 USAF Marathon, deployed location) but will attempt 4-5 races next year!

So far, I am registered for the:
Austin Half Marathon (17 Feb 2013)
Oklahoma City Memorial Half Marathon (28 Apr 2013)

I will register for the following (once registration is open):
USAF Half Marathon (Sep 2013)
Tulsa Route 66 Half Marathon (Nov 2013)

My goals for next year are:
750 mile distance
Half Marathon PR
Not getting hurt

Take care, hope to see you on the roads/trails!

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

7.2 miles

I'm home!  And just in time; the fall colors are SO beautiful (I'll try to post some pics soon).

Well like I said, I just returned home from a 6-month hiatus overseas.  I learned a lot and made some awesome new friends.  The temperature here in Ohio is 30f degrees cooler than where I was, and today's workout is a testament of what difference the weather has on my training.

I was trying to run an average of 12-18 miles per week while deployed.  Temps hovered in the 98f-105f degree range (surprisingly enough, at night).   I quickly acclimated to the heat, but it was brutal!  I averaged anywhere between 9:30-11:00 min/mile pace.  Blah...

Earlier today, I ran one of my quickest 10K's to date (50:44, 8:10 avg pace) in 62f degrees (despite sporty winds, blowing at 17 and gusting to 28mph).  I typically prefer 50f degrees but today's 62f was much appreciated (vs. 92f from last week).  I finished up with a 1.0 mile cool down run...  Total of 7.2 mils on the day.  Not bad for my 1st run since my return!  Blessed and thankful

Anyways, the big take-away is that I am home.  I'll be sure to post more often and also review a few more gadgets (I am contemplating a new running gps wristwatch and also a pair of minimalist running shoes).

Thanks for stopping by.  Take care and stay safe!

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

PT Test complete!

Booyah, another PT Test in the books, and I am good for another year!

I was a bit disappointed though...  I have been training for a 95 (or better) but just bonked today.  I got about 4 hours of sleep last night and couldn't get in a nap after work (I just couldn't fall asleep).  I tested at 9 pm and it was still about 94f degrees.  Plus, it was a bit humid today (which made matters worse).

Oh well, at least I scored above a 90 and won't have test for another year!

Take care and stay safe!  My next running post should be from HOME!!!

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

Gear Review: Amphipod Handheld Runners Bottle

Hydration is a critical component in running performance and prevents heat-related illnesses and dehydration (which could ultimately lead to injury).  I've tried a variety of bottles, waste packs, and containers ranging from your ordinary commercial bottled water to a full-blown Camelbak.  One thing that I've learned is, I hate running with a pack (both on my back and waste). So, I ran across Amphipod's little gadget (no pun intended) and decided to give it a whirl.  

Amphipod has a lot of hydration products to choose from.  One of my favorites (which has replaced my waste pack) is the handheld runners bottle.  The one I use (similar to the one pictured below) is form-fitted to your hand and includes a neoprene band to provide a secure and snug fit.  It also has a zippered pouch for your ID, some cash and keys.  I ran with this particular item during the 2011 USAF Marathon and it survived the 26.2 mile test!  It holds 20 ounces of liquid (comfortably) which is ideal for mid-level distances and refills are a snap!  It is easy to clean and goes for around $20.    

(Amphipod handheld bottle)

 (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

1,200 Miles!

It's been a long time since I've posted anything.  I've been very busy but trying to keep up with the heat.  I surpassed 1,200 miles today (since my 2nd knee surgery in Oct 2009) with two separate runs of 1.5 miles each.  The first was in conjunction with a mock PT test.

The unofficial results were:
Waste: 33"
Push ups: 47
Sit ups: 55
1.5 Mile Run: 11:07 (5 seconds faster than my official time last year)
Score = 93.9
Not bad for 97f degrees.  I hope to break 95.0 next month when I take the official test.

I ran another 1.5 mile cool down run at a slower pace (and that's when I noticed that I surpassed the 1,200 mile mark).  So far, I've run over 240+ miles this summer (most of it in temps close to 100f degrees).  I am going to freeze my butt off when I get home...

Oh, almost forgot...  I ran the USAF Half Marathon (Deployed Location) on the 15th of Sep.  I really didn't train for it due to the heat but I managed to finish without dying.

Anyways, enjoy the weather wherever you are (I'm sure that it is nicer than ours).  I'll be home soon, can't wait!

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

200 Miles!

I surpassed 200 miles for the year, and here's to 200 more!  


Take care, and stay safe!  

Happy running and God bless!

"Fight the good fight, finish the race, and always keep faith"

2 Timothy 4:7

New Weekly Mileage PR

It was a very long week, both at work and at the dorm room.  We had a really bad dust storm last Thursday with about 200m visibility and 40-45 knot winds.  It was pretty miserable, and it gave me a really bad sinus headache the next day.  

I still managed to get out and run 4 times last week and was able to set a new weekly mileage PR of 34 miles.  My old PR was 32 miles (which was the week that I ran the USAF Marathon). We had a couple of really nice nights where the temps were in the low 90's with steady winds (keeping things cool).  I am 2 miles shy of 200 for the year, but I think I'll take a day or two off before I run again.  

Take care, have a safe and enjoyable summer!  

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

1,100 Miles!

It’s been a long time since my last journal entry. I’ve been very busy at work but still managing to log some mileage. I have to admit, the heat has decreased my motivation for running outdoors here. I really don’t want to run on the treadmill either. I guess I’ll have to start running in the morning when the temps are at their lows (or cave in and run on the treadmill).

I just learned that an old friend of mine had knee surgery today. I had flashbacks of both of my knee surgeries during my run tonight. I thought about all of the pain and frustration and thought about my buddy Greg… I've been there twice before dude, get well soon!

Well, I finished my run and the temps were still around 100 degrees. I surpassed the 1,100 mile mark tonight (since my last knee surgery in Oct 2009). I still can’t believe any of this. I am way behind on mileage (compared to this time last year) but I have a lot of time left to catch up.

Take care, stay safe and have a great summer!

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

1,000K Miles!

I’ve managed to log over 30 miles in the past two weeks and I think I am finally acclimated to the heat here.  I surpassed 1,000 miles with today’s run since my 2^nd knee surgery in Oct 2009…  This is a big deal for me, and I still can’t believe any of it; thankful and blessed.  

I am still behind on mileage for the year though, and I hope that I can keep this up when it gets hotter!  Stay hydrated this summer, wear your sunscreen and stay safe!

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

Twice as hot...

This was a quick 3 mile run to get the rusty gears turning again.  I am way behind the power curve from last year.  I have been busy but I think I’ll have more time to run now. 

The temperature is twice as hot here (and will only get hotter) so I’ll have to figure out a training plan that will keep the mileage going.  As soon as I figure out the plan, I’ll post it to the page.

 

Until then, happy running and stay safe!  

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

Getting back in the saddle...

It’s been over a month since my last run.  I’ve been extremely busy but I got a lot of stuff accomplished and should have more time to run now.  I am WAY behind for my yearly mileage goal…  But I have a lot of time left.

Congrats to all of my friends who ran the New Orleans race today; take care and have a safe week! 

 

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

TGIF

Happy Friday all, what a beautiful night here in Dayton!  It was about 60 with clear skies… 

I got home from work late but still had time for a run.  Unfortunately I experienced severe cramps (back of lower leg, near Achilles/calves) and called it quits at 3 miles.  I could barely walk home…  At least the weather was nice, temps hovered around 50 even after sunset!  I managed to sneak in an additional 2 miles this past Wednesday (1 on the treadmill and another in the gym). 

Have a nice weekend all and stay safe! 

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

4 Miler and gear Review

Well it was inevitable: we got our first coating of snow this week and there are remnants of snow and ice patches everywhere.  Granted it was only about an inch of total accumulation, it is enough to put a hurt on you if you are running carelessly.  Winter run-training can be very enjoyable if you are adequately prepared for it (IE: proper clothing, safety gear etc).  One item that I find very useful during the winter months is running spikes! 

There are many companies that offer decent products but what I’ve learned through experience is that there is one brand that I’ll trust even in the harshest conditions.  The brand I choose is Due North because their products are durable and inexpensive.  I mainly run with their “All Purpose Traction Aid” spikes.  They are constructed of a durable rubber material and contain six tungsten carbide spikes (which are replaceable) for added traction on both snow and ice.  These spikes are spark-free and last longer than steel spikes.  They come in a variety of sizes and cost around $20-25 each!  Check them out!  Whether you’re a runner, walker or just in need of some good traction while working; these spikes will keep your feet on the ground! 

Due North spikes on Brooks Trance 10’s

  (click image for full size)

Another reliable and useful traction device that is great for everyday use (while on snow/ice) are Yaktrax (see below image).  They work about the same but I prefer the spikes over the steel coils…  They have other products too for many different applications… 

Self explanatory

 (click image for full size)

Today’s 4 mile run was a quick trot from work to the running track and back.  I only planned on running 3 miles but I miscalculated the distance and ended up with 4…  Oh well, it happens.  Anyways, I hope that you find this gear review useful.  Thanks for your time and support, stay safe! 

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

So long 2011... Hello 2012!

Happy New Year everyone!

A year ago I started this page in an attempt to document my running while encouraging others to get out and run.  I’ve had some major set-backs with two knee surgeries and many other contributory factors slowing me down - “if I can do it, anyone can!”

I closed out 2011 on a low note with a few runs - December’s mileage count was very dismal (only 18 miles) and I didn’t run at all in the month of November.  I only managed to run about 215 total miles in 2010.   But in 2011 I logged 732 miles, besting my yearly PR by over 517 miles!  Additionally, I was able to set about 19 new PRs last year!  I am extremely proud of three: 1. running a half marathon under 2 hours, 2. 732 miles for 2011, and 3. completing a Marathon!  I still can’t believe any of it!

I’ve got some big plans for the 2012…  I’d like to see that yearly mileage PR fall again and also finish a marathon under 4:30.  We’ll see…  For starters, I knocked out a short 4 mile run!  It was windy... 

Take care all, thanks for your support!  I hope you all enjoyed 2011 (especially the holiday season).  We wish you all our best for 2012!

Happy running and God bless!

"Fight the good fight, finish the race, and always keep faith"

2 Timothy 4:7