Monthly Archives: February 2014

running is feeling good again!


Monday, 4 PM, headed to the refuge. Joseph got in a 10 mile semi lazy run in at 6:12 mile pace while I biked along. Barely got back before the rain got us. Was dark and ominous looking, but warm, about 67°F!

Tuesday, Joseph and I parked at the South Farm parking area and met a few folks for a run. We had nine total today including Lucas Muniz, Max Roethig, Nick Pettit, Thomas Cermack, Ravi Singh, Zach Marsh, and a friend of Nick’s named Ryan.

Nick Pettit

Nick Pettit

As soon as we got started, it started raining! Felt good though, about 65°F at 3:30 PM when we got going. Headed downtown and kind of split into groups with Joseph, Zach, Lucas, and Thomas leading the way. With my injured calf deal, I hung back with Nick and Ravi and listened to their crazy commentary. They could probably say the same thing about me! I ended up with 6 miles, my longest run since the New Orleans Half back in October when I really screwed up my calf. Felt fine after the run. Promising! Joseph got in about 7. Thomas and Lucas got 8 or more.

Lucas and Thomas - who knows?

Lucas and Thomas – who knows?

Wednesday, Joseph and I headed over to McKee Park and Longmeadow at 3:30 PM. I biked along with him as he did a few 400s with jogs between (short jogs) and intermingled them with a 5:11 mile. He was pretty sluggish today for sure. First workout in a while I guess. I ran two miles easy afterward. Got home and did 10 sets of 50 pushups, 6 sets of 10 dumbbell curls (40 lb dumbbells), and 3 sets of 50 dumbbell military presses (40 lb dumbbells).

Thursday, Met Joseph and Lucas at the Rose Garden at MSU’s North Farm. Headed out on the gravel for an easy 4 mile loop (more like 3.8-3.9, but can add a bit to make it 4). Another BEAUTIFUL day! 80°s or so! Lucas had jogged over and with today’s run was going to hit about 80 miles for the past week. He was pretty happy. That might be his highest mileage week. Cool. Joseph set off and maintained about a 6:25 pace. He had also run a few easy miles earlier in the day. Lucas and settled back at about 7:20 pace, which felt pretty good on the gravel. At about 2.5 miles, we spotted some of the MSU track guys, so Lucas ditched me in favor of his old teammates, and I headed back. Was glad to get another easy run with so calf pain. Joseph was done loosening up by the time I got back. We left there, changed, and headed to the MSU Art Dept. Faculty art show. Cool.

Lucas Running

Lucas Runningr

Friday, Joseph ran some early today. I did not get a chance, and probably didn’t need to anyway. Checked out the Magnolia Independent Film Festival later that night. Watched a couple of very interesting documentaries and a short film.

Saturday, biked with Joseph as he did 3 X 1 mile repeats with jogs between. Also threw in an 800m. Miles were 5:26-5:28 area, 800 was 2:30ish. Finished up, ate quickly, and went back to the film festival for the afternoon, and later that evening. Pretty cool to talk with the directors and various actors who came to the festival.

Sunday, We both got in a pretty good upper body workout in the morn. Nice. At 3 PM, we met Lucas, Thomas, Max, Brent, and Steve Shaffer. Steve had not be out with us in quite some time, so it was awesome possum to see that happy smiling joker out there again! He has been a big help to the SHS XC and track programs the last couple of years. I am sure they are glad to have him.

Steve Shaffer

Steve Shaffer

Lucas had already run on the South Farm, but joined us for a bit as we headed downtown. Started out together, but Steve and I hung back and took it easy. Thomas, who had also run over to join us, was with us for a while, but then headed back to his place. By the time Steve and I got done with our 5.75 mile loop at 7:45 pace, the other guys were pretty much done stretching and were discussing important matters of global concern. Fortunately, I arrived in time to tone that down.

Joseph, Max, Brent, and Lucas

Joseph, Max, Brent, and Lucas

Brent, Lucas, and Thomas

Brent, Lucas, and Thomas

 

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Run, workout, ice storms that weren’t, workout, bike, workout, eat, run, workout, run…


Max and Brent, being, Max and Brent

Max and Brent, being, Max and Brent

Been a crazy week exercise-wise. Monday was ok, upper body type workout at home. Joseph ran in town. The next couple of days were crazy with ice storms in the forecast. We had two days off from work, but really, we missed most of the bad stuff. Nice vacation even so. I hung out at home doing art and did not go anyway. I live in the country about 9 miles from town, and it just seemed like the thing to do. I worked out here and there, but did not run at all. Joseph stayed in town at his mom’s, and got a run in Tuesday afternoon. He also managed to get one in Wednesday with a group of folks at the new shoe store in town called “StinkyFeet.”Apparently, they had some kind of thing going on where people could run in a certain brand of shoe. They had free pizza afterward.

I got another super good workout in on Thursday.  Starting to feel better. Joseph ran early. Friday, same deal no run for me, Joseph ran in town. Saturday, we went out to the refuge for a run/bike. I biked with Joseph for 7 miles. First mile easy, then he was going to do a 5 mile tempo, but was sucking pretty bad today, so it turned into just a run, albeit, a pretty fast run. Then, I put my bike up and ran a couple of miles with the kid. First mile was 7:20, then 6:30. Only two miles. He got in 9 total.  Saw John Mooney and one of his bud out biking along the way! Crazy triathlete jokers! Swanky bikes.

Early Sunday morn while I was was sleeping, local running superstar Robert Scribner was running the Mercedes-Benz Half Marathon in Birmingham, AL. Robert, who is from Tupelo, MS, later ran track at MSU. Following his stellar career at MSU, he ran for a few years professionally with the Hanson Running Group and is/was sponsored by Brooks. Just recently, he has moved back to Starkville. This was his first real race of the season, and whee-doggies!!, this bearded 28 year old did it with style. In this highly competitive race, Robert was the overall winner with a 1:05:26! This is really great for this hilly course, and it sounded like he ran the perfect strategic race. Congrats Robert! See more info here [http://www.al.com/sports/index.ssf/2014/02/mississippis_robert_scribner_w.html]

Scribner, 1st place baby!

Scribner, 1st place baby!
Robert Scribner of Starkville, Miss., co1:05:26 to win the race. on Sunday February 16, 2014 in Birmingham, Alabama. (Frank Couch/fcouch@al.com)

At about the time Robert was finishing, I was contemplating the idea of getting out of bed. Eventually, I did get up and turned some Nirvana on at full volume. Joseph and I did an awesome upper body and ab workout to get going. Joseph, who is a skinny little rascal, obviously does not do quite what I do, but its still very important to get core work in. He looked a little better today and was doing sets of 40 pushups, among other things. When he finished, he did some light plyometric drills outside.

What a beautiful day today! Mid 60’s! Sunny! Gorgeous! Met some jokers at the South Farm for a run at 3:30. “Captain America” Brent Wallace, Max “the German Dancing Phenom” Roethig, and and Ravi the Magnificent were all there. We headed downtown sans shirts on this wonderful afternoon. Actually, Ravi began the run with a shirt, but as we were running by the drill field past the ultimate frisbee players, about 50 of his fans started yelling at him to take his shirt off. So, he did. Then, the masses went crazy with applause and celebration! It was worth getting out and running today just to be in the presence of Ravi. There is a reason why he is called Ravi the magnificent! People swoon when he runs by. Crowds roar! Wonderfulness.  But, I digress. It was a good run for me today, at least it was over 3 miles for a change. Got in 4.7 at 7:35 pace, and calf felt fine after. Joseph got in 6.1 at 6:30 pace, with Brent not too far back, then Max the Man. Ravi took a detour and headed home.

Max, Brent, and Joseph - in their "German" stance

Max, Brent, and Joseph – in their “German” stance

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Finally, some running (not much, but some)


Tuesday, some weight stuff at night. Not much. Abs too. Joseph ran a few.

Wednesday, good pushup and pullup workout at night outside on my deck. COLD! Six set of pushups and about 5 of pullups. Came inside and did 4 sets of bench with 185 lbs, 15 reps or so each. Some dumbbell curls and abs. Joseph got in two runs today, one in the morn and one later in the day.

Thursday, Finally got in short run! Calf has been feeling better, so thought I would give it shot. Still have a crazy cough, but yeah. Went 20 minutes, not fast, about 7:30 pace. No pain today. I was actually able to make myself turn around and come back!  Joseph and Lucas Muniz also went. They did about 7+ miles on the South Farm. Lucas also got in a couple more coming and going from where we met. Those jokers make it look easy!

Friday, Joseph ran on our trail and worked out as well. I was a slacker. Joseph has sounded snotty the last two days and has been tired as a mug, going to bed early and getting up late and feeling generally weak. Hope he does not get what I have had!

Saturday, Joseph thought about running with the Boardtown group in the morn, but we decided it was going to be too cold and with possible icy precipitation, that seemed like a bad idea given his snotty weary state! Turned out it was rainy anyway. Instead, we met Lucas “Cool Dady” Muniz, Kamau Bostic, Thomas Cermack, and a cool triathlon chic friend (Liz Rayfield)  of Thomas’s who freakin brought home made cookies. She ran some and biked some. I biked with Lucas and Joseph who got in a pretty easy 10.7 miles, first half was faster. Picked up  some later, and averaged about 6:09-6:10 per mile. Then they did a little cool down jog, cause Lucas is all like, lets do a cool down, which is weird for me, cause the run was an easy run except for a couple of faster miles near the end. Joseph’s 9th mile was 5:37, then 5:47, then he started slowing down the last 0.7 as a cool down of sorts. But, that was cool, because I was going to run a couple of easy miles anyway. I got about 2.4 miles in at 7:25 per mile. First mile as 7:45, then 7:05. Calf again felt great, and it was very tempting to pick it up further. I did a short section at 6:40, but pulled back.  Kamau and Thomas got in about 10 good miles, and I think they were doing ok as well.

Kamau Bostic, Joseph MacGown, Thomas Cermack, Liz Rayfield, Joe MacGown, and Lucas Muiz

Kamau Bostic, Joseph MacGown, Thomas Cermack, Liz Rayfield, Joe MacGown, and Lucas Muiz

Sunday, decent afternoon, temps in low 50’s, but overcast and windy. Shorts and shortsleeves type weather for running. Joseph and I met Brent and Lucas at the MSU South Farm, then headed downtown. I was shooting for 2.5-3 miles. Ended up with 3.2 at 7:27 pace. Calf again felt fine after and during. Progress?? The other did 6 or so, then Lucas added a couple more on the farm. When I finished my run, I biked 5 quick miles on the farm, then 2 easy ones with Lucas. Not bad. Got home and did some pullups, bench, curls, and crunches.

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Sick as a dog, good time to rest injured leg


Monday, I  got in about 3 miles running with Brent, Max, and Joseph early afternoon on a beautiful Martin Luther King Junior’s Day! It was even warm enough to run shirtless today. After my run, I biked 5 quick miles on my mountain bike on the South Farm Gravel Roads.  Those other three jokers ran about 6 miles more or less. Because my calf has been injured, I figured 3 miles was about the max distance I should go. In reality, with an injured calf, the distance you should go is zero mile! Yeah, I do this stupid stuff all the time, but would never recommend it to someone else. So, instead, for the last two months, I have been doing the cycle of running 3-5 miles, then being sore for the next couple of days, and so forth. Obviously, this is not working. My problem is that I am a hyper beast and love to run. When I can’t run I am not happy! Fortunately, I have alternatives such as biking and various other workouts. After today’s easy 3 mile run, my calf was again screaming in pain! AHH. Ok, I think, I will actually take some time off from running for maybe a few weeks. If you see me running in the next few weeks, slap me!

Tuesday, Well, geez, woke this morn with a crazy head cold or something! Bummer, really freebie feeling. Tried to go to work, but ended up coming home that afternoon. So, no problem with my first day of trying not to run, because I feel like do absolutely nothing but lying around. Fortunately, Joseph seemed to have missed whatever I got. Anyway, he is spending much of this week at his mom’s. He said he got in a really good tempo run late afternoon.

Wed-Fri, Still sick, but cold moving from head to throat. By lunch Friday, starting to feel better. I have essentially done nothing productive all week. Hopefully this will all be cleared up by next week! Joseph has got some running in, and the Starkville Striders guys have been posting their crazy runs. Several of them will be running the annual Frostbite Half Marathon this Saturday! Good Luck to them!

Saturday, Still coughing like a mugg, but starting to feel a bit better. Rode a few miles while Joseph got in an easy run out here in Sessums. He had thought about doing either the Frostbite Half Marathon here in Starkville today at noon or the Long Beach Half down on the coast this morn, but I guess after having done a half two weeks ago and just finishing up a pretty good stretch of training, he did not really feel like doing another race right now. He will just be doing some easy runs the next 2-3 weeks before starting on some training for 5 and 10k races. I think he wants to try out the Corinth Coke Classic in May. After the bike ride, I even did some pushups and stuff. First time since early week.

Sunday, Pretty nice out, windy, but upper 50°s. Joseph and I went to the South Farm at 11 AM. He jogged 8 easy miles at 6:45 pace and I biked along. Windy! Shot some hoops at home for about an hour, then did some bench press, curls, and military presses.

Monday, back to work, but still coughing like a mugg! Coughed so much, I strained some lower ab muscles! AHhghahfah. Anyway. Joseph ran our trail and did some kind of workout. I also got one in. Mostly pushups and core.

This week has pretty much sucked as far as exercise goes, with this crazy cough and stuff. Feel better, but nagging cough and sore throat has kept me from doing much. I did shoot basketball twice at the house. Couple of workouts here and there.  As far as Joseph’s training schedule, I told him this would be a good week to take a break from running. So, for at least a week he is not running at all. Just doing upper and core work. With the awesome couple of months he just finished up getting in some major good longish runs, he needs a break before starting on a faster workout schedule.

So, yeah, transition week. Now, I need to  start actually being smarter about running, or at least not get unlucky while running! Either way,  I probably need to tone it down a notch to try to avoid these yearly injuries that have been happening. I would credit this to my being old! But, its mostly just stupid. I had the same problem when I was younger. Run my ass off as much as possible, get injured, not rest, repeat! I could get by with that when I was in my 20s, but it takes too long to recover now.

The weekend has been much the same, now running for now. Hoping to make myself take at least one more week off. Working out regularly with the few weights I have though, and of course, doing pushups and stuff. Got a couple of bike rides in Sunday and Monday. Joseph ran along easily. He will take the next two weeks pretty easy, after basically taking the last week off. Shot some more basketball too! But, I tell ya, I need to get back to running. Driving me crazyeee. Hopefully, things will be healed up!

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