Monthly Archives: May 2011

running, biking, kayaking, weight lifting, ahh!


Following the sweet 11 mile run on Saturday, I had a great mountain bike ride at the Tombigbee National Forest on some cool trails. Several others were out biking as well. Later that evening, Joseph and I met Steve Shaffer at the MSU South Farm for a 45 minute run through the campus and downtown Starkville area. It was pretty hot, and my legs were more tired than I thought they would have been from the biking! But, we made it.

The next morning, Joseph ran on our trails for about 30 minutes. I joined him for some of that. Then we headed to the Noxubee National Wildlife Refuge, where we met some friends for some kayaking on Bluff Lake. We paddled around for about 2 hours and saw several alligators. One in particular was fairly close to us! Later that evening, we met at the MSU North Farm for a 4 mile tempo run. Steve Shaffer and Abigail Arinder joined us. Joseph again lead the way running about 24:30. I was just under 27 minutes. Still not where I want to be, but not terrible considering the heat and gravel roads. Steve and Abigail both did great. Abigail’s mom, Lori, stayed and walked today!!

On Tuesday, Joseph got his core and plyometric workout in before lunch. I lifted some weights at the Sanderson Center. Pretty basic workout with incline dumbbell presses, black-eyes, curls with curl bar, dumbbell curls, dumpbell tricep extensions, pullups, and some crunches. At 7 PM we met Steve Shaffer, Walker Mattox, and Kate Mattox at the MSU North Farm. We did a warmup run, then some 1000m intervals on a grassy road behind some greenhouses. It went pretty well. The girls did 4, and we did 5.  The girls will run 4k races during cross country season and the boys do 5k’s, so this is geared toward them getting used to running at race pace for their races. Joseph ran all of his between 3:10 and 3:15 with 4 to 5 minute rests between each. They seemed pretty easy. Mine were between 3:20 and 3:29, but it was much harder for me!!

Tomorrow,  we plan on getting up early for an easy 30 minute run on our trails.  We will do a 5 or 6 mile run tomorrow evening out here in Sessums on the roads somewhere.  On Thursday, I have to be at the reception for my art show, which will be held from 5 to 7 pm at the Depot Gallery (located above the welcome center in the Barnes and Nobles building on the MSU campus. But, as soon as it is over, I plan on heading over to the South Farm to run. I imagine I will be a few minutes late, probably around 7:20 or so.  Join us for the reception if you can!

 

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Great run with Boardtown Runners


We got up early this morning and ran about 11 miles with the Boardtown Running Group (http://boardtownrunning.org). This group has been meeting almost every Saturday morning at Mike and Marcie White’s House at 6:30 AM for over 19 years for group runs between 9 and 16 miles.  The Whites are some of the nicest people you will ever meet. To host something like this every weekend for so long is truly amazing. They even put out water and gatorade along the road every 3 miles or so. After the run, everyone hangs out at the Whites eating breakfast foods that various runners have brought. In the warmer months, people hang out in the back yard, with some folks dipping in the pool. Crazy coolness! Anyway, this was the first time we got to run with them since about early February because we had track practice and meets almost every Saturday.

Tomorrow, we will meet at the MSU South Farm Parking area for a run through campus, or where ever we feel like going!

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Summer in Starkville, MS


The temperature is heating up! Around 92° today! So, for the most part, we are running either in the mornings or later in the day starting at 7 pm. Actually, Joseph is running twice a day several of those days, with easy runs on our trails on several of the mornings. He is also doing core workouts three days a week and basic plymetrics twice a week. The core workouts include things like pushups, pullups, various ab exercises, military presses, curls, dips, leg extensions, leg curls, calf raises, lunges, and occasionally a couple of other things. The plyometrics involve some basic jumps, high skips, long skips, and bounds.  Also, some drills are thrown in there like fast arm running, high knees, butt kicks, etc.  He is really trying to work on his form working toward have better posture while running, stronger arm movement from the shoulders, and faster leg and arm rotation. Surprisingly, in just a few days, he has already made progress. One thing is for sure, my days with keeping up with him are long gone!

On Monday morning, Joseph started his day with a 2 or 3 mile easy run on our trail. He then followed that with some core workouts. Later that evening at 7 PM, Joseph and I met Steve Shaffer and Abigail Arinder at the North Farm for a medium type run of about 4 miles. Joseph and I did a mile warmup first, then ran the course at a steady pace. However, my steady pace seems to have become slower than I remember. I was just under 7 minutes a mile, whereas Joseph was right around 6 minutes per mile. Not sure about Steve and Abigail time, but they ran together and were both able to keep a steady pace!

On Tuesday, Joseph did an easy run in the morning, then after lunch he did a light interval based workout on a loop of one of my trails. I have about a mile’s worth of trails altogether, but this particular loop is a little longer than 400m, which is good for intervals. I believe he did 8-10 of them at a pretty fast pace (about at his 2 mile pace) and between each he jogged the loop at a slower pace. I ordered a measuring wheel the other day, so I will be able to accurately measure that soon. I did not run today, but did go by the gym and lift some weights. That was great too, and I talked with a few friends while there.  Later that evening, we went to the SHS Track and Field banquet. They gave us some food, thanked Kevin Heard, Jawarski Beckum, and me for being volunteer coaches, recognized the runners who made it to the state meet, and gave out some awards.

Joseph got up Wednesday morn and again jogged our trails for about a half hour. Later, just before lunch he did his plyo’s and core workout. I came home about 4 pm and ran just over 5 miles with him out here in Sessums. It was hot! This was an easy run, but in my opinion easy does not mean slow, it means easy. If you can run 5 minute miles and its easy, then great. Or, if running them at a 8 minute per mile pace is easy, then that is what you should do. Jogging along at a pace that is ridiculously slow just does not seem to have any great purpose, unless you are injured or something like that. Anyway, he looked very comfortable and relaxed running at a 6:45 pace today. I was closer to 6:55, which was ok considering the weather.

Tomorrow, weather permitting, we will meet at the MSU South Farm for a run at 7 pm. Be there by 6:50 at least if possible, as we will begin running at 7 sharp……

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Great Run


Joseph and I met Ethan Musser and Steve Shaffer yesterday at 7 pm at the MSU South Farm for a great run. We ran from the parking lot to Black Jack Rd, then behind the campus to the apartment complex back behind the disc golf course. Cruised around the place then cut through a field to University Estates making our way to Bardwell Rd. Saw Coach Dudley out tending to his yard (looked nice). When we hit Old Mayhew Rd., we turned left and continued straight until almost hitting the Sheely Hills Neighborhood, then turned right and went back to the campus. Took the next right and swooped down toward the Sanderson Center, and gradually made our way back to the South Farm. As we were running down Stone Blvd. just before the light at the Forestry Dept., some dude in the passenger seat of a truck leaned out and yelled “there’s a sidewalk right there!”  He was right, but, the sidewalk was about to run out at the light and there was only one vehicle on the 3 lane road there, so we thought we would be ok. Normally, if there is any traffic and there is a sidewalk, we are on it. But, when its not busy, the road is much less hard than the concrete sidewalks, so I try to run on them. Anyway, I waved to the guy.  This was the first 7pm run we have had since last summer, and boy, what a difference going a little later makes at this time of year! Felt really good. We ran for 50 minutes and were able to keep up a nice pace the entire way!

Today, we are going to run at the North Farm at 7pm, meeting at the Rose Garden. Thinking about doing a 4 mile tempo run around the farm at a decent clip.

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easy rest week


After a week of taking it easy, we will be back running starting Sunday at 7 pm.  Joseph had a good week of rest with no running since Sunday. A good time for it too, with final exams this week. Anyway, he did a good job on his exams, so its time for some summer training to get ready for cross country this fall. I actually did not take much of a rest, although I only ran 3 days. I also mountain biked 3 days and lifted weights 3 days.

But, back to running tomorrow tomorrow! We plan on meeting a bit before 7 pm on Sunday at the parking lot near the softball fields at the MSU South Farm. Come run with us if you like. Most likely, we will run for at least an hour, but probably through the MSU campus and various parts of Starkville.

On Monday, we will do some sort of tempo run at the North Farm.  We will meet at 7pm at the Rose Garden (not the Enology building). 

Tuesday we will have an awards banquet at Calvary Baptist Church at 6pm (I believe), so we won’t be meeting to run. Normally this summer, we will be doing some type of interval based workout (400’s, 1000’s, or 600’s).

Wednesday, lots of people have church, so we will not plan runs for this night of the week.

Thursday, we will meet at 7 pm at the parking lot near the softball fields at the MSU South Farm. We will mostly likely do some type of fartlek run on the hilly gravel roads.

Friday, meeting back at South Farm at 7 pm for an easy run through campus.

Saturday morning, we plan on running with the boardtown running club at the White’s house on Heritage Colony Rd. just off of N. Montgomery at 6:30 AM.

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