Monthly Archives: April 2014

Hanging with some gators!


Sunday, Rode my bike on the South Farm in the afternoon. Joseph did an easy 7 mile run out there at 6:58 pace. Nice day!

Monday,  I paced Joseph on my bike as he did a 1000m interval workout. Warmup and cool down were both about 1.3 miles. He did 6 X 1000m with 2-2:20 minute rests between each. First one was 3:14, then 3:02, 3:03, 3:05, 3:04, and 3:03. Really nice, averaged 3:05 for all six, but 3:03 for the last five, or 4:58 mile pace for all six, and 4:55 for for the last 5k. Very nice, since the first one is sort of the “get into it” one!

Tuesday, easy run with John Mooney, Joseph and Lucas through town. John and I did 5:3 miles at 7:28 pace. Joseph and Lucas did more, maybe 8 miles or so? Lucas finished with some strides.

Wednesday, Joseph, Lucas, and I headed to the refuge arriving at 4 pm. I paced them on the bike while they did 2 easy miles, 6 tempo miles, then 2 easy miles. They were both together for the first three; 5:49, 5: 39, and 5:39, but there was some confusion at the turn around. I wanted them to stop for a water break at the halfway point because it  was pretty hot today. But, Lucas changed his mind at the last second and turned around and headed back.  Joseph, slightly in front, still thought we were stopping, and so he stopped about 20 meters farther down the road (farther down the road, because my watch had not measured the turnaround point yet). He was  expecting to stretch and get a sip of water, so he stopped momentarily. Since Lucas was already heading back, I said, lets keep going too, although Lucas was 50-100 m ahead at this point.   Stopping, then starting right back, and trying to close the gap seemed to cause him to get completely out of rhythm. It was truly amazing to see the difference from easy sustained running to suddenly having difficultly with the run. He actually ran the 4th mile probably faster than any of the others, but since I did not stop my watch at the turnaround, where he had stopped for a few seconds, his 4th mile time appeared to be slower than it was. Trying to catch back up and the change of plan for sure took its toll. By 4.3 miles he was suddenly going very slow (for a tempo), so I told him to stop to  get his head back in it and have a sip of water. After about 40 seconds we headed back out. Feeling a little better he was again running at about 5:45, but with the slow part this mile ended up at 5:53 pace.  Not far down the road we found Lucas waiting for us, as he wanted some water, which I carried for them. With the change in temperature, they were both pretty thirsty today. They ran the rest of the way  (maybe 1. 6 miles) back together. Lucas looked much fresher, and even pushed Joseph to keep up his effort. I thought Joseph looked really good today until the weird confusion deal at the turnaround. Interesting how something like that can throw you off. Lucas said he averaged 5:39 per mile, although, his watch was measuring the miles shorter than mine today and with what I get out here normally. With my watch, and with miles 4 and 5 being out of whack, Joseph ended up with a 5:45 average overall, which is actually what I told him I wanted him to run today (it was probably really about 5:41 pace).  I would have preferred  that the last three were faster than the  first three though. But, anyway you look at it, it was a pretty good run  considering the nice 1000m workout 2 days earlier and the 5 mile tempo at 5:40 pace on the past Saturday.  His splits were 5:49, 5:39, 5:39, 5:50 (time off a bit on this one-probably about 5:36 or better), 5:53, and 5:41. This will likely be the last tempo type run for a while until he runs the Corinth Coke Classic 10 on May 3rd.

Thursday, Easy run with Brent and Joseph through town and campus. I ran with them for a bit over 2 miles, then took an alternate route. I ended up with 4.5 miles at 7:20 pace. They both continued on for our usual 6 mile route, and finished up at about a 6:40 pace. Apparently, they both had a close call in a cross walk as a young lady almost hit Joseph. Brent said he did not know how Joseph avoided getting hit with his evasive tactics including a snake dance. Brent almost ran into the car as well. On campus, folks are supposed to stop for people in crosswalks. But, hey.

Friday, No run today. Got home and shot some basketball, then did some skips and calf jumps. Also, several sets of pushups, curls, some benchpresses, military presses, dips, crunches, an pullups.

Saturday, Arrived at the refuge at 11 AM on a pretty warm day (low 80°F). Joseph, Brent, Max, and Ravi joined me. I bike along as Ravi, Joseph and Brent ran. Max was feeling a bit sore, so instead of running, he chilled out in a hammock. Joseph did 10 miles at an easy 6:25 pace today, while the other two went a shorter distance at a slower pace. Joseph did the first mile with them at 7:11, then picked it up. The last nine were probably around 6:20. He was pretty tired today, and it was a weird time of day to run really. More like lunch time! We went early because he needed to get ready for his high school prom coming up later that evening. After we got done, we all hung out and ate some food! Then, we headed out on the lake. I brought my canoe and two kayaks today so Max, Brent, and Ravi could experience the awesome Bluff Lake with its cool cypress trees, heron rookery, and possibly some alligators.

Brent

Brent

Brent2

Brent and Max

Brent and Max

Looking at birds!

Looking at birds!

Max

Max

Ravi and Brent

Ravi and Brent

We, in fact, did see some pretty good sized alligators!! At one point, we were only a few feet from a large 12-13 footer who decided to submerge heading directly toward the boat Ravi and I were in! The rookery was amazing as always. This is a section of the lake with a dense stand of cypress trees where thousands of heron, egrets, and other large water birds nest. It makes for a raucous sounding event!

Ravi and Joe

Ravi and Joe

Joe, Brent, and Ravi

Joe, Brent, and Ravi

Sunday, The day started with heavy rain and some dramatic lightning! Made it easy to stay in bed! But, it cleared up pretty well by late afternoon. So, I was able to get a run in with Brent, Joseph, and Liz Rayfield the crazy cookie making triathlete ninja chic. Liz, who is wanting to improve the running part of her triathlons, has come out with us a couple of times now. Still not super fast, but partly because of the fact that she is recovering from a minor hip injury. I jogged two miles with her at 9:15 + pace, then picked it up to about 7:00 minute pace for the next 3 miles, and finished up with a half mile at 6:45 pace. Brent and Joseph did 6 miles at something under 7:00 minute pace. On the way back, Max came rolling in on his old yellow bike helping me keep up the pace. Thanks bud! Joseph was pretty happy after the run. He said they had a really good run, and that he felt super relaxed and happy. He said that physically he felt really good, no soreness or tightness anywhere. So, that was good to hear!

Advertisements

Leave a comment

Filed under Running

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.

 

Leave a comment

Filed under Running

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.

Leave a comment

Filed under Running

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).

 

Leave a comment

Filed under Running