Not running a lot, but pushing some other punks a bit…


Monday, Rainy day, all day. We skipped the run today. Did a workout at home though. This rain is making the yard look nice, well, except for the water logged yard!

yard2

yard4

Tuesday, Joseph, Brent, Max, John Mooney, Lucas, and I did our downtown route this afternoon. We were all together for about 3 miles, then Lucas parted ways with us and added a couple of miles before coming back.  The rest of us basically ran together the entire way, although Joseph added a couple more miles afterward to get about 8 miles in. Not a bad day, I got in 6 miles at 7:04 pace, but wished I had only done 5 miles. Calf still feeling rough after the South Farm run a few days ago.

Finally looks like we may be mostly done with the cold weather. Maybe I can finally plant my tomatoes and peppers, which are fairly happy in my cold frame. I have some lettuce, onions and stuff in the small garden now, which would have been awesome by now if not for the ravenous rabbits out here! My newly installed fence seems to have solved that problem anyway.

garden, cold frame

garden, cold frame

Wednesday, Met Joseph and Lucas at the Research Park this afternoon for some 1000m intervals with short rests between each. After they warmed with an easy run, we got started. Lucas likes more warmup than Joseph on average, so he did 2 miles and some strides, and Joseph did one mile and some various loosening up type deals.  Wanted them to average at least 3:15 per 1000. I paced them on my bike. First 1000m was at 3:16 (5:16 mile pace), and the next two were slightly faster at 3:10 and 3:13 (5:06 and 5:10 mile pace.) I should mention that it was fairly windy and depending on where we ended up, some sections of the loop were hillier than others. Hills here on this loop are not steep, but long and gradual. They started feeling better by the 4th one, which was  3:06 (5:00 mile pace), 5th was 3:06, and 6th was 3:07 for Joseph and close to 3:02 (4:55 mile pace) for Lucas who was only doing 6 total and wanted to finish strong. Lucas then started a cool down run of at least 2 miles. Joseph did two more with his 7th at 3:07, and he finished up at 3:05 (4:59 mile pace). He then started his cool down run. They both averaged just under 3:09 per 1000m or about 5:04 mile pace for the workout.

After I got home, I did an upper body/core workout. Felt good!

Thursday, Another afternoon run thru town with the regulars, Joseph, Lucas, Max and Brent. Beautiful day, so we ran shirtless today. Everybody was sort of crazy acting for some reason, and the run started with the guys pushing one another into light poles and other things. Goobers. Lucas was starting to feel a bit worn out from both his workout the day before and the half marathon on Saturday. After about halfway, Joseph and Brent got a bit ahead of us with Max slightly behind them. My calf was sore today, so I was not pushing it, which worked out well for Lucas who wanted to take it easy, and he stayed with me more or less. I ended up doing the 6 mile loop at about a 7:20 pace. Joseph again added 2 or 3 miles on the South Farm after running with us, getting in 8-9 miles total.

After running, we all headed to Newks for some supper. Thomas Cermack joined us, ’cause that joker loved Newks. He did not even eat, as he had already eaten, but still joined. While there, our old super-friendly running bud Ian Prestor came in. It was awesome to see that happy mug. An entertaining bunch to be sure.

Friday, We spent much of the day, which we had both had off, working on art projects for an upcoming show both Joseph and I will be having in a couple of weeks with Laurie Burton. We got so preoccupied that we never got around to running today. I did do some pushups, dips, and pullups at some point.

Saturday, Got up and started the day with some crunches, military presses, and curls. WoooHoo!

At 4 pm, Joseph and I met Brent and Max at the refuge. Gorgeous day! Over 80°F. Joseph ran, and we all biked with him. Joseph ran about 11 miles today with a 5 mile tempo somewhere in there. He did the  5 mile tempo at 5:41 pace, but really the last mile was not great. The first 4 miles of it were at 5:37 pace, but he struggled a bit on that 5th one, although it was still under 6 minutes. He seemed to be a little overheated maybe, or something. It was fairly warm. At the turnaround point, Max and Brent kept biking, and picked up their pace, and Joseph and I headed back. Joseph averaged 6:45 for the other 6 miles of the run and 6:14 for the entire run. Interesting isn’t it, he had 7 miles in there at under 6 minute pace, but with the warmup and recovery later, the overall average of 6:14 is slower than he does his long runs usually.

After everyone got back to the parking lot near Bluff Lake, Brent did a short run of about 20-25 minutes to loosen his legs up. The rest of us put up our hammocks over near the lake edge forming a triangle of hammocks. Wonderful breeze and a beautiful sunset in the background. We ate some snacks and joked around with that crazy funny German dude. Max is a funny dude! Brent showed back up and thought it would be fun to swing us back and forth. Dufus.

Me, Joseph, and Max, chillin

Me, Joseph, and Max, chillin

Nobody relaxes better than Joseph!

Nobody relaxes better than Joseph!

Sunset at the refuge. Max in the hammock, me standing behind him. This is not a photomanipulation.

Sunset at the refuge. Max in the hammock, me standing behind him. This is not a photomanipulation.

Max and Brent with the sun filtering through! Crazy stuff.

Max and Brent with the sun filtering through! Crazy stuff.

 

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Cotton District Arts Festival 5k, 2014


Sunday, Got up in the morn and ran about 30 easy minutes with Joseph. Went early because some crazy weather was coming in, and as it was we got rained on. It rained pretty much all day! Man, I am in terrible shape. For sure the worst shape of my life! Not liking this.  Up until I hurt my calf last October and kept re-hurting it after, I was doing well, especially for 49 years old. Hitting 15 mile runs at 6:25 pace and getting in some major awesome core/strength workouts. However, going from running 50 miles a week to 15-20 for the last few months has sucked. In fact, today’s run was the longest run since the New Orleans Half back in October! And the distance is only part of it. Prior to calf injury, running 6-8 miles at 6:30 pace or better was easy. Now, well, hell, I was happy with a 7:30 pace. Not running as much, but I have been getting in more biking. Not the same apparently. Also, I seemed to have developed some stupid dietary habits in the interim, and from my 165 lb weight pre October, I am now hanging around 180, and even hit 190 a few weeks back. My worst habit has got to be energy drinks. I never used to drink them, because, well, I am naturally very energetic and hyper. The problem is, I tend to drink a lot of liquids. A big can of Monster is nothing for me to gulp down. Some days, I might drink 4 of them!  Of course, I don’t want the sugarfree ones either. So, anyway, I need to avoid those for sure! Even my core/strength workouts have been somewhat lackadaisical lately. They may be suitable for some people, I mean I still may get in 500 or more pushups, etc, in a workout, but not what I was doing. And, I seem to be super busy with work and everything else. Not taking the time to cook good stuff and get in full workouts. Also, I think I am finally starting to feel older. Damn. Great timing as I will be 50 years old this coming June! Later in the day, I did manage to get in a brief core/strength workout. Bench, curls, pullups, and ab things.

Monday, After work, I paced Joseph on my bike for his 6 X 1000m workout. Again, 1.2 mile warmup and followed with a 1.2 mile cool down. Pretty windy today, but not raining anyway! He again average right about 3:15 per 1000. Not great, but steady.

Tuesday, More rain! All day. I did not run, but got in a few pushups and military presses. Joseph managed to sneak in an easy 35 minute run during a brief lull in the weather.

Wednesday, Again met the goobers Brent, Max, Joseph, and Lucas for another jaunt thru town. I felt terrible today. Did not eat right at all, from supper to breakfast to lunch. Mostly just nibbled on fruit and junk food instead of eating an actual meal. Felt good for 3 miles, then, no energy. Stomach was even bothering me, which is super rare! Anyway, I got in 5.8 miles at a 7:20 pace. The other 4 got ahead of me, but Brent and Max were apparently feeling bad too and walked the last 600m, which allowed me to catch them. Lucas and Joseph added a couple of miles on the farm, then did some strides. We even attempted to show that crazy German joker Max how to do them. He got into it though.

My crazy biker look. Of course, the only bike I ride is my mountain bike.

My crazy biker look. Of course, the only bike I ride is my mountain bike.

Thursday, Morning workout: 3 sets of 12 pullups, 3 sets of 71 pushups,  3 sets of 120-150 variously angled ab exercises, 3 sets of dumbbell curls (40 lbs, 10 reps), and 3 sets of dumbbell military presses  (40 lbs, 10 reps). Get this day going! This afternoon, I ran 5. 5 miles with Lucas, Brent, and Joseph on the South Farm. Man, I went slow! That combination of gravel and hills is maybe still too much for my still recovering calf! Becomes sore almost right away on the gravel roads. Anyway, I did eventually finish, well behind the other mugs who were also running an easy run today.

Friday, Basically a rest day today. Joseph got in an easy run.

Saturday, Got up early and headed to the Cotton District Festival. I had art in the Juried Show and Joseph was planning on running the 5k at 8 AM. Some other mugs in our group also ran including Brent, Max, Robert (Morgan), Wild man Brooks, and even Lake Spradling, a 9th grader at Starkville Academy who used to run with us some. Joseph has not really been training for a 5k, but he likes this race because of the nice pottery awards done by local art professor Robert Long and the general association with the arts festival. Pretty morning, about 55°, although somewhat windy early. Joseph has won this race a couple of times, including last year, and also come in 2nd a couple of times. However, we figured he would be second at best today as MSU Track and XC senior Mike Clark showed up for the run, and senior teammate Philip Johnson also ran as a pacer for him. Those guys run low 15′s or better for 5k. And even though they had run a race the evening before, running sub 16 is not difficult for them. Anyway, Philip was not registered, and so he dropped out before the finish, and Mike, as expected won the race with a time of 16:38. Joseph was second overall and 1st in the 15-19 division at about 17:07 I believe. They probably ran faster than those times, as the course may have been closer to 3.2 miles, at least according to my Garmin, which Joseph wore, and others who also got a similar distance on their watches. Either way. Joseph’s splits were 5:10, 5:19, and then a much slower 3rd mile at 5:42, and the last bit at 56 seconds. He was shooting for about 17 minutes today, so this was not bad, 5:25 pace. Some 31 year old dude was 3rd right behind Joseph, Mr. Brooks (2nd in 15-19) (thats his last name, I can’t seem to ever remember his first name!) was 4th, Lake was 5th (3rd in 15-19), Brent was 6th (1st, 25-29), Max Was 7th (1st, 20-24), and ole Robert also did well, although I did not get his place (2nd, 20-24). Interesting, Mike Clark decided to go with a fake and somewhat African name at this race, Silas Kiplagat or something like that! Crazy dude.

Mike Clark, alias Silas Kiplagat, overall male winner

Mike Clark, alias Silas Kiplagat, overall male winner

Kelly White, 1st overall female

Kelly White, 1st overall female

Mike Clark, Brent Wallace, Joseph MacGown, Max Roethig, Robert Morgan, and Brooks

Mike Clark, Brent Wallace, Joseph MacGown, Max Roethig, Robert Morgan, and Brooks

 

Our bud Kelly White was the overall female winner. Kelly is in her mid thirties and typically does marathons, but decided to do this little short thing. Even though its not her thing, she easily won! Way to go Kelly!!

While we were in Starkville, some of our running buds were participating in the Columbus Pilgrimage Half Marathon. Several of the did very well including Mr. Awesome Robert Scribner who won the race with a time of 1:10:48. Lucas Muniz PR’ed with a 1:18:43, and although he was shooting for a slightly better time, this was still good enough for 3rd place in this race with prize money for the top three. Robert’s time was even better than it appeared, as he graciously paced Lucas at 5:40+pace for the first few miles, before then picking it up to about a 5 minute flat pace later in the race! This was actually necessary, as a really good Air Force dude Andrew Quallio ran a 1:11:59. Can’t have that! Especially when first place is 700 bucks and 2nd place is $400! Dude. Our tall, lanky philosopher friend Will Kallfelz won third in the 45-49 age group with his 1:42:54. Will is a crazy joker and has been doing marathons like every other weekend, or so it seems. Local running diva Meggan Franks also did well running at 5 months plus pregnant turning in a 1:37:26 and placing first in the 30-34 age group category. If not pregnant, she would have easily won the overall award, as she can run sub 1:20 and the winner was over 1:30! Man, I may have to run this one next year as the master’s (40 and over) and grandmaster’s (50 and over) categories both have cash awards as well of $300, and the winning times this year were only 1:29:35 and 1:33:93. I was running that distance at 1:24 last September. Need to get back in half shape I guess. Joseph, who can run sub 1:18 would have easily won the 15-19 age group, with the winning time this year being 1:52 and change!

Sunday, Got up in the morn for an upper body/core workout. Nothing fancy, but felt good. At 1:00 PM, I met a youngish female triathlete, Liz Rayfield, who wanted some advice on her running form and training. So, we talked a while, then jogged around some. Hopefully, I was and will be of some help!

Later in the afternoon,  I biked with Joseph at the refuge. He was a bit tired from spending the day in the sun at the arts festival the day before, as was I. Plus, of course he ran the 5k yesterday with warmup and cool down. So, today, I just had him do 10 miles at whatever pace he felt like. He ended up doing the 10 miles at 6:19 average pace. Not bad.

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Crosswalks are dangerous places for runners


Monday, I paced Joseph with my bike while he did a a 6 X 1000m workout with 1.2 mile warmup and 1.2 mile cool down an short rest between. Pretty nice afternoon, about 70° or more at 5:30 PM when we started. Did the run out here in Sessums on a paved section of Crawford Road that was not busy at all due a bridge repair that has essentially turned it into a dead end road for now. He had not done any 1000′s in a while, so today was an experiment of sorts! He ended up averaging about 3:15 per 1000m. Certainly not great, but ok. May do this again next week.

Tuesday, Easy run with Joseph thru MSU campus and research park, 6.2 miles. We averaged 7:35 per mile. Hot today compared to the last few weeks. When we started at 4 pm, it was over 80°F! Anyway, did about 300 pushups when I got home. That was about it;)

Wednesday, Pretty afternoon here in Starkville. Rode my bike with Joseph as he ran through Longmeadow. Basically, after an easy warmup, he did a fartlek of sorts with fast reps of 4:40-5:00 minute paced short runs of between 200 and 400m with the total run of about 5.5 miles. Nothing super crazy, trying to get him to work on his form more, get those hands down by his hips instead crossing his chest and still working on posture. With him still growing in height, he has to continuously adjust to his constantly growing muscles.

I got in a brief upper body workout when I got home, after first doing some yard work. Sure is nice to have pretty days like this!

Thursday, I met Lucas, Brent, Joseph, and Max at 4:30 at the South Farm for a run through town. It was about 85°F today! What a contrast to a week ago. My left calf is still doing ok, but I am not planning on pushing it for a while. Today I ran 6.4 miles at 7:28 pace, Joseph and Lucas got in about 7 miles at a 7:15ish pace, and Brent and Max did the 6 mile route at something comparable. We all ran the first 2.5 miles together, then gradually split off. It was pretty derned warm, but it felt nice. On a side note, I came pretty close to getting run over in a cross walk on the MSU campus after the driver of a car who was looking right at me attempted to enter oncoming traffic. I jumped out of the way. He did get more than a few yards, because, as I mentioned, there were cars coming. At least he made me have to go behind him. Good job there. You win. Ironically, earlier this very day, someone told me that our amazing state legislature did not pass a law that would have outlawed texting while driving.

Friday, No run or anything today. Actually, I worked late. Got wrapped up putting together some figures for a manuscript on ants I am working on. Fun stuff!

Saturday, Whew! A beautiful morn! Started the day with pushup, pullup, curl, and military press workout. Later that afternoon, I headed to the refuge with Joseph to pace him during his long run. Not as warm today, with the high only 60°F, overcast, and slightly windy. For today, the plan was for Joseph to do a  14-15 mile run at a steady, but decent pace. Not too worried about exact pace here, just trying to for consistency and not a run of the type that would wear him out. He is in pretty decent shape as far as that goes, and I figured he would be able to run 6:10 average or so at least. As usual, he started out slower, going about a 7 minute pace early, then gradually speeding up to a steadier pace, which resulted in a 6:23 for the first mile. Even with that first “slow” mile, he ended up averaging 6:03 per mile for the entire 14. 1 miles that he ended up doing, which included a couple of water stops. At the end, he seemed comfortable, and not sore or anything. He hit the half marathon mark at 1:19:21 and was 1:25:19 for the 14.1 miles. Given that the state record for a 17 year old male in MS is 1:23:52 [http://www.staterunningrecords.com/asp/records.asp?action=processsearch&state=MS&distance=Half%20Marathon&sex=MALE], the fact that Joseph can run a 1:19 as part of a long run basically every weekend is pretty cool! Unfortunately, as in each of the past years, he will not be doing a certified half marathon in MS that would give him the record, although I guess there is some consolation in knowing that he would have broken it for ages 14 -17, and actually easily up to age 21 when there is finally a record under 1:20 (1:12:54 for age 21).

 

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Anting, running, and gardening


Monday, James Lewis and I headed to northwest Alabama to visit a Biology professor (Paul Davison) at the University of North Alabama and to check out a potential collecting spot in Colbert County. The site is called Cane Creek Canyon Nature Preserve and its 700 acres plus of wonderful rocky sloped hardwood forests with scattered open glades, creeks, waterfalls, and amazing rock overhangs. Collected a few ants while there, of course. As we hiked around exploring, Paul gave us the naturalist tour pointing out interesting flowers, trees, mosses and liverworts! That guy is super enthusiastic and knows his stuff. This place is owned by Jim Lacefield and his wife, but is open to the public. They support the efforts of researchers and even encourage them to visit. They even have a small cabin that researchers can stay in, and we did just that. Needless to say, I did not run, but did get some walking in. Joseph and the other striders were on their own, and I am sure they got some miles in. Joseph actually did an easy run on our trail.

Tuesday, Woke up and man! It was chilly and super windy. Even some snow flurries. This extreme temperature shift from the previous days 60°F certainly put a damper on our plans to collect insects. Despite this, we headed back out to at least explore the area more and take some pictures. Cold! I got home in time to run that afternoon, but was quite busy dealing with things at work, so I again did not run. Joseph said he got in a run in town, although I don’t know how long.

Wednesday, After work I met Joseph, Max, Brent, and Lucas at the South Farm for a run through town. Joseph had already done a semi easy run that morn of about 30 minutes. He thought he was running about 6:30 pace, although he did not measure or specifically time the run. This afternoon was pretty nice weather wise and I ran along with Lucas and the guys for a while until Lucas and Joseph split off. Joseph ended up with probably close to 9 miles, and Lucas probably 10 or so as he jogged .5 miles from his dorm to where we started, and then back to the dorm. Good day of total running for Joseph with about 13 miles. The rest of us did a 6 mile loop and although Brent and Max got ahead of me, I managed to catch them with about .5 miles to go and we finished up at about a 7:10 pace. I actually ran most of the way a bit slower, but ran the last mile pretty fast. Too fast really, as I am still trying to heal that calf up. Maybe some day I will actually go visit a doctor:)

Max the mad German runner dude

Max the mad German runner dude

Thursday, Got up and started the day with pushups, pullups, and crunches. Pretty weird day, as I managed to delay my lunch a bit too far due to dealing with a very nice microscope salesperson at work. Lunch was just bizarre and involved some mixed nuts, and apple, and a Monster drink. Semi healthy until the Monster! The problem was I ate too late. Some people can do that, not me. So, at 4 pm,  I met Brent, Joseph and Lucas again at the South Farm. Today we looped around campus, then to the Research Park loop. At some point, Joseph and Lucas separated and added some miles. Brent and I got in 5.5 miles, and the other two mugs added 2 or 3 more miles. Man, it was super windy coming back, making the hills very difficult today. After yesterday’s nice last mile, my left calf was somewhat sore today, so I felt that on the hills. And, oh, my stomach was doing flips! Had to briefly stop and stretch twice. I ended up with a 7:30 pace, but the ones on the way back were much slower than the ones with the wind at my back! Brent also stopped, although he did not need to. He ran the last mile faster, and his overall pace was faster than mine as a result. Also saw Thomas Cermack briefly. He got in 13.1 miles today in this crazy wind and did it at a 6:53 pace! Nice job wildman!

After the run, I stopped by McComas Hall to check the student art show. Saw Lucas, Thomas, Chad Anderson, and Kamau Bostic there! Cool. The show was pretty good I thought. Some pretty strong paintings that were definitely influenced by MSU’s world renowned art professor Brent Funderburk, some very nice graphic design pieces, and some pretty cool 3D pieces. Glad I stopped by for sure!

Friday, we both basically took it easy today. No run.

Saturday,  Joseph and I did an upper body/core workout in the morn. Mostly pushups, dips, pullups, curls, military presses, and ab stuff. Ate a late breakfast, then lunch. At 4 pm, we were at the refuge on this crazy windy day with sustained winds of 15 miles per hour and gusts a good beat more fierce. Temp was in upper 50′s, but the wind made it seem colder. Today’s plan was to do a 7 mile tempo after a 2 mile warmup run, and followed by another 2 miles of easy running. I biked along. Audrey Sheridan also came out and biked with us.  As we got going, we realized that a tempo run today was not going to be very practical with the wind and all, so instead, Joseph did a relatively fast 12 mile run averaging 5:57 per mile. Following, that, I got off of my bike and then ran 3 miles. Joseph ran with me, mostly as a cool down, and we averaged right at 7 minutes per mile. That wind was really tough! Whew doggies.

Sunday, Joseph and I met Brent, Max, and Robert Morgan this afternoon at our usual meeting place (parking lot behind tennis courts near South Farm entrance). We haven’t seen Robert in quite some time, so it was great to see that joker. And, dude, he has been working out and looked like a wide shoulder superhero! In fact, with the exception of Joseph, none of really looked like runners at all!

Robert Morgan

Robert Morgan

We did our downtown/Greensboro District 6 mile route today, and might I add, this beautiful day! Started out slow, as we chatted and warmed up, and our first mile was almost 8 minutes, then the next three miles were between 7:10 and 7:15 pace. At about the 4 mile mark, Brent and Joseph slipped ahead a bit and probably ran the last couple of miles at 6:40 and 6:30ish; I was 6:50 and 6:40; and Max and Robert came in just a bit later. Nice day, nice run, no calf pain! I was even able to wear my Brooks Pure Flows today. I have been avoiding them while my calf was super sore because of the low heel to toe drop (4 mm), but I do love these shoes (although not as much as the earlier incarnation of this shoe!)

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Spring is in the air!


Monday, After work, I got in short warmup run with Joseph, then paced him on my bike as he did a workout of sorts on this chilly  and windy afternoon. Using my Garmin watch as a guide he did 4 X 200 m, 3 X 400m, 1 X 800m, 2 X 400m, and 4 X 200m with 200s at around 34-35, 400s 1:12-1:15, and the 800 at 2:33 with 200m jogs after each except for a 400m jog after the 800. He seemed a little tired today. For whatever reason, he has not been sleeping great. Of course, he had a great 14 miler on Saturday and the good 5 X 1 mile tempo the previous Thursday, so that could have been part of it. We probably should have waited till Tuesday for this. But, given the windy conditions, it was not a bad day really. After we got home, I did some upper body pushup/pullup/ab type stuff. Some of my normal stuff.

Tuesday, Easy afternoon run for Joseph, about 4.5 miles. I also ran, got in 3.2 with first mile at 7:38, 2nd at 6:53, and 3rd at 6:02. Even with sore calf still annoying me, I can at least get a short run in.

Wednesday, Joseph and Lucas did a tempo workout today. First, I jogged 2 miles with them on a windy afternoon on the super gravelly North Farm. Then, we headed over to the Research Park loop for some two-mile tempo repeats. Wanted them to shoot for 5:35 pace. Was not sure about today, and contemplated waiting until Thursday for this. Joseph said he felt ok, but tight everywhere and sluggish/weak. Still, he thought he would be fine. The first 2 miles were pretty easy and they were 5:37 and 5:34 for 11:11 total. The second 2 mile section started good with first mile at 5:36, but then Joseph said his calfs and hamstrings were locking up, so he basically just jogged after that. Lucas continued the workout and finished that 2 mile section at 11:06. After a couple minute break, Lucas did his 3rd mile 2 mile run at 11:01. He looked good for the entire workout, not really struggling until the last half mile of the last one, and not bad then. After that, I jogged 2 miles with Lucas for a cooldown. Joseph felt fine later. Hopefully this will not be an issue. He ran in his Brooks Pure Flows today, which have a 4 mm heel to toe drop, but I don’t really think this semi low profile shoe has much to do with why his calfs were sore, as he has been doing most of his runs the last two years in this model of shoe. Sometimes he does his faster, shorter runs in a zero drop shoe. He seems to be going through another growth spurt, and as in the past when he put on height quickly, he seems to lean over more when running during this transition. Also, he seems to be more tired. I guess that makes sense. Leaning is bad, because it really strains the calfs. Anyway, until that feels much better, he will probably run in something with at least an 8 mm heel to toe drop and also keep the runs at an easier pace for a few days.

Thursday, Joseph and I met with the Starkville/Columbus Dispatch Sports Editor Adam Minichino today at 3:30 PM before our run. He was doing a story for the Dispatch about Joseph’s scholarship to SCAD. After that, Lucas and Brent showed up, and we headed out from the MSU tennis courts for a run. Lucas decided to go run on the farm roads today, while the rest of us headed toward town. I stayed with Brent and Joseph for a mile, which was 7:40ish, then they picked it up a little. I caught  them at a light at about 2 miles, which I did at 7:20. Then, they got back to whatever pace they were doing, probably about 6:50. I followed them for a bit, then headed back.  I finished up at almost 5 miles at an average pace of 7:33 per mile. Those two did a 6 mile loop. Lucas showed up a little later. Not sure how far he went, I think he said that he got in a hour of easy running. He was still hurting from yesterday. Not so much from the running, or not only the running, as he also did a swimming workout following our tempo run workout. Apparently, about halfway through his swim his calf cramped up badly and, well, ouch! I imagine everyone knows how it feels to have a massive Charlie-horse while in water.

Friday, Pretty much did nothing exercise related today. Planned on working out when I got off work, but worked late. By the time  I got home and changed my headlight bulb in the truck, washed clothes,  and stuff it was time to eat. Then the dishwasher started leaking, had to fix that. Now its 10 pm. Oh well.

Saturday, Pretty day, spent the morning and early afternoon messing around in the garden. Joseph got in a short upper body workout before lunch, but I did not have time. At 4 pm went to the refuge for a run/bike deal. He did 10 miles at 6:15 averag pace taking it easy because his calf was pretty sore on Wednesday. He seemed ok today, 1st mile was an easy 6:20, then he pretty much stayed between 6:10 and 6:15 the rest of the way with one brief water stop at the 5 mile turnaround. When we got done with that, I ran for about 20 minutes, and he jogged along with me. So, he got in some good easy miles today and my legs felt fine today as well!

Sunday, More garden work. About finished up putting up a perimeter fence and gate around my little garden area. Nothing crazy, just trying to keep the rabbits out! Punk rabbits like my green stuff. I don’t really mind, but geez guys, leave me some. Checked out the local Starkville Dispatch newspaper today. They had nice story by Adam Minichino about Joseph’s scholarship deal to SCAD. Some of the article can be viewed online at http://www.cdispatch.com/sports/article.asp?aid=32074

Some of the Starkville Striders

Some of the Starkville Striders

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