Monthly Archives: July 2014

Lots of cool stuff to do here in Mississippi….


 

Monday, Started the day with a 5 mile run at 6:30 AM at the Sam Hamilton Noxubee National Wildlife Refuge. Joseph got in 7-8 miles. Since we were there, and since it was freakin beautiful out and since I brought kayaks, we paddled around Bluff Lake for a while. Saw two gators, tons of birds, and lots of other wildlife. Pretty morning, and surprisingly cool under the cypress trees as we lazily meandered about. Finally, I remembered that I had to go to work, and we headed out!

birds

morning light

morning light

Joseph

Joseph

me

me

cypress tree

cypress tree

great blue heron!

great blue heron!

Went home briefly mid afternoon and did 4 sets of bench (15 reps each set) with 185 lbs, 4 sets of curls with 95 lbs counting curl bar (15 reps each), 4 sets of one arm cable triceps pull downs, some oblique shrugs with 40 lb dumbell, and various crunches with a 25 lb weight. This was a rather fast workout as I needed to get back to work, but effective.

Later, at 6 pm, I got in a little 4 mile run thru part of town and the campus.  Slightly warmer today, but ended up with a 7:15 average mile pace.

Tuesday, Morning workout with 7 sets of 50 plus reps, 5 sets of pullups with 15 reps each, some ab stuff, and then to work. At 5 pm, I got in a little 4 mile run. First mile was 7:24, then 6:22, then 7:32, then 6:15. Cool. Biked about 10 easy miles when I got home. Did three sets of about 10-15 reps of handstand pushups after supper.

Wednesday, 6:30 AM run with Joseph out here in Sessums. Super easy, no watch, about 3.5–4 miles. Worked out at home at lunch with several sets of pushups with 75-100 reps each, probably 8-10 sets. Didn’t keep track. Also, some dips, curls, militaries, random weird pullups, and various ab exercises. Pretty good workout. Listened to some Cage the Elephant! Followed that with a ridiculously good tasting T-bone steak that I grilled. Vegetables along with it included some grilled yellow pepper, red onion, and portabella mushrooms and fresh tomato, sliced avocado, and some habanero cheese. Tasty, tasty, tasty. This meal was so perfect, I almost had an out of body experience. The steak was a great cut of meat and although I cooked it fairly rare, it almost melted in my mouth. Yeah. Oh, and wow, the tomato! This crazy heirloom tomato grown locally from Bountiful Harvest Farms was probably the best tomato I have ever eaten! YES!!!

At 7 PM, I met Joseph, Lucas, and Morgan Henry for a run. Did our downtown loop. We started together, but by about a mile or less, Joseph and Lucas got ahead of us on this easy run. I ran with Morgan for about 1.5-1.7 miles, then picked it up a bit. My first mile was about 7:24, but the next 4.5 of my 5.5 mile route were all under 7 and averaged about 6:54 per mile. It was a nice evening to run with overcast skies and even some delightful light rain for part of the run! Lucas and Joseph ran about 6.5 miles averaging 6:50 something. Morgan ran about 4.6 miles I believe, and that happy car selling joker was grinning from ear to ear just like when he started. Morgan is a happy dude!

Thursday, Woke up and did 4 sets of bench press (185 lbs, 10-15 reps each), some ab stuff, and a few curlbar curls. Nothing crazy. Went to work, but came home for lunch to finish up my workout. Did 8 sets of 50-60 reps of pushups with about half of them with my feet elevated about a foot or so. Did some dips off of a chair, and a few hanging ab deals. Did all this while grilling some lunch outside.

At 6 PM, I met Morgan Henry at the parking area near the MSU rec fields and tennis courts for a run. The Starkville Academy XC team was there as well getting ready to start their practice. One of their better runners, Lake Spradling, has run with us off and on this summer. Coach Christiansen told him and her son Will to go run with us, and so they did! Lake has apparently had some type of virus, and was not his usual self, but that was ok with me because I was not planning on killing it today anyway. We ran around campus and the loop around the Sanderson Lake, then returned for a 5 mile loop. Averaged about 7:20 per mile. Not bad. Pretty warm day. Morgan was a bit behind us, but he looked as happy as ever when he showed up!

Friday, No run today for me. Did some pushups and stuff like that. Pretty much everyday here lately I have been doing between 500-1000 pushups and various ab exercises. Seeing some noticeable differences, so thats cool. Always am doing something, so this is not exactly new.

Saturday, Morning run with Boardtown club. Joseph seemed confused this morn, as there were no other speedy folks for him to run with. He started out ahead, took a wrong turn, came back, then mostly ran with Drew Boyles. until 9 miles, then added some more, probably getting in about 14 miles or so at around a 6:38 pace, nothing crazy. The route was 11.4. Not a bad morn, warm and humid, but not unbearable. I averaged about 7:05 per mile today, with plenty of energy to spare. Ran the last mile around 6:40. Nice to see Will Kallfelz out there, and I ran with or near him most of the way. He was slightly ahead of me for most of the 2nd half of the run, but with about 1.5 miles, I kicked it up a notch and ended up finishing a little ahead of him. Our giant shouldered friend Robert Morgan ran with us for 4 miles, then turned around to go back and run with a friend. Vicky McCurdy once again had a great run and she also ran with us for most of the first half of the run. However, she killed the 2nd half and I did not see her again until I got back to the house!

After stopping by the Farmers Market, I headed home. Got in a workout, of course! Weighed myself before starting, and yes, this was after the run, but still, I weighed 163 lbs. I have not been this light in at least 20 years. Holy moly. Yep. This eating better  routine may be something after all? You think? Or simply not pumping useless calories into my body. The best shape of my life ever was in early to late 20’s when I weighed about 155 lbs. I could dunk a basketball behind my head, rep out 275 lbs on the bench, run 20-20 miles at 6 minute pace, and could pound out some miles on my bike. I know I will be able to do all of those things anymore, but I feel pretty good for 50 years old!

getting there! ARGGH!

getting there! ARGGH!

WOW! Our bud Lucas Muniz, who is basically a novice triathlete, has been smashing his first few tri’s! He had a great race today at the Heart of Dixie Triathlon coming in 2nd overall and beating some quality athletes! Way to go dude! After the half mile swim, he said he was in the top 15 at least, then went thru the 28 mile bike ride at 24 something miles per hour, and followed that up with at 7 mile run at 5:45 pace! Nice. Our young friend Lake Spradling also had a good day as he ran the running portion for a relay team that placed 3rd! Way to go guys!

Did some crazy yard work that afternoon and my goodness, it was hot! Relaxed for a while, then finished off the evening with Laurie Burton at a Starkville Area Arts Association function called Corks ‘n Forks. This was a competition between local chefs for various awards and a fund raiser of sorts for the arts council. Of course, wine was available as we sampled delectable dishes and chatted with arts association members. Interestingly, I bet I saw 20 plus folks there who were at the running club earlier that morn! Cool!

Sunday, Got up early and headed to Choctaw Lake with my kayak and bike. Saw one boat with two fishermen in the lake, but otherwise, it looked look I would the place to myself. Basically, this beautiful place is deserted most mornings. Fine with me!

Choctaw Lake

Choctaw Lake

Choctaw Lake

Choctaw Lake

Arrived about 6:40 AM and started the day out with some awkward swimming. Awkward because I suck at swimming! Did not even learn how until mid 20’s and really have not have much opportunity to practice or really went to the effort of finding a way. Probably because I don’t really like to swim. Anyway, yeah, whew boy! I do need some practice. Have not swam in years. I went back and forth a few times in the swimming area. Had to stop halfway thru each time.

ready to unload

ready to unload

After floundering about for a while, I then pulled out the mountain bike and headed toward the trails. There are miles and miles of trails in the adjacent Tombigbee National Forest with lots of elevational changes. I have a couple of older Treks, and I decided to bring the one with the clip pedals today. Have not ridden it in a while and it needs some work. The seat is not right for sure, and I need to fix that. Very uncomfortable! Anyway, put my shoes and and started up the hard gravel paved hill toward the trails. Then, dang, something locked up and I could not pedal. Tried to kick out of the left pedal and my shoe would not come out, and, well, that was it. I went quickly sidewise and fell pretty hard on the road hitting my knee and shoulder. Ouch. Looked under my shoe, and the dang clip was missing a screw so it was spinning around. No wonder I could not get out of that pedal! I got the bike going and managed to lock that shoe in and started out again. Ended up having a pleasant ride. At some point near a creek, I almost ran over a moccasin that was chillin’ on the trail. I came within inches of that joker, and nope, it did not like it! The snake struck at me coming about two inches from my ankle on the  down-pedal! I got off the bike and came back to take a photo of the snake, who had managed to wiggle off into the weeds. Found it though, and it opened its mouth up wide for the photo!

snake

snake

smile!

smile!

After a couple of hours of goobing around on the trail, I attempted a brief run, but did not go very far because my knee was actually pretty sore from that spill earlier!

random creek in the woods

random creek in the woods

Well, anyway, smacked around with the kayak and bit and called it a day. Maybe the knee will feel better for the evening run!

I guess the knee was not overly bad, as I did not have any issues when running at 7 PM. Just me and The Joseph today. Ran about 2.3 miles with him, then split off as he was doing 7 miles and I was doing only 5. Verrrrry warm today! Yowza. Or so it felt with the humidity. Felt good though and averaged 6:58 per mile with the last couple about 6:40 and 6:35. Nice. I was soaking wet when done though!!

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Some cooler weather makes for faster running!


Monday, 6 AM run in Sessums with Joseph. He got in about 5 miles easy, and did 3.5 super easy! At 7 pm, we both repeated the same run, although this time I went faster.

Tuesday, 6 AM upper body and core baby! 7 PM tempo run in Longmeadow with Will Kallfelz and Joseph. First, 2 miles easy paced warmup. Then Joseph started his 5 mile tempo. Will and I were shooting for a 2.5 mile tempo, and we ran the first 1.5 miles together at about a 6:37 pace. Today was cooler than normal, and I was feeling good as a result, so was able to pick up the pace a bit. Ended up doing 2.7 miles at 6:27 pace. Will ended up right around 6:40 pace for almost 2.5 miles. Not to mention that in addition to the 2 mile warmup and 1.65 mile cooldown, he had already run 8 miles earlier that afternoon! I jogged around after for a bit, then 5 easy miles on my mountain bike.

Wednesday, No run this morn, stayed up too late. In fact, did not even go to work. Beautiful day though, about 20° cooler! Worked out on my art studio porch. Awesome pump today. Curls, pushups, pullups, shoulder presses, shoulder flies, and some oblique shrugs. Butterflies everywhere, cicadas singing, flowers blooming. Gorgeous.

cool double day lilies in the yard

cool double day lilies in the yard

I did a 5 mile run through town at 4 PM. This early start time was a lot easier because of the cooler temps! I averaged 7:15 per mile with the first being the slowest and the 5th the fastest at 6:46. Not bad, felt good. Yeehah!

Thursday, Before lunch, I was hyper, so I did a few sets of pushups and various ab things. For some reason, pushups don’t tax me like weightlifting does. I could probably do them every day. My reps varied dramatically depending on how much I rested between the sets. The rest consisted of doing ab exercises. So, I did sets of between 51 and 130 reps of pushups.

At 7PM, I met Joseph, Jorge, Juan, Trevon Strange, Robert, and Gabe Muniz who was in town visiting his brother Lucas. We started at our usual place, the parking lot near the MSU tennis courts. We headed downtown on another relatively cool day! Awesome. As usual, our first mile was slowish at 7:30 pace, then gradually everyone picked it up. Next mile was about 6:51. At 2.3 miles, Robert, Gabe, Juan, and I split off for a 5.3 mile route. The other three did the 6 mile loop, although, at least today, everyone pretty much ran the same or close to the same pace between 6:47 and 6:50 average pace. My last 1.3 miles were under 6:25, so that was nice! Great day for running!

Gabe Muniz

Gabe Muniz

Trevon and Joseph

Trevon and Joseph

Jorge and Robert

Jorge and Robert

Jorge

Jorge

Friday, Going to be a rainy day! Temps are great though. Started the morn out with bench press, pullups, curls and abs! YEAH!  Great way to start the day. Thought about an early run, but rain was starting, so skipped it. I can run in the rain, but I have a problem starting the run if its already running. If I am already running and it starts raining, I don’t have any problem. Chalk that up to another one of my strange mental issues I guess.

So yeah, rainy Friday! Joseph was at his mom’s the last couple of nights, and he said he managed to get in about 7 miles in Friday morn in the rain.

Saturday, Still some light rain early in the morn, but it seemed to be moving out of here. Me and the kid headed to the White’s for the Boardtown Club run. I opted for 10 miles today, of which I did almost 7 with my running bud Robert Morgan. I was a bit quicker than him on the first 3.3 miles to the water stop, but the rest of the way we ran together. Not bad, I ended with a 1:12:02 for about 7:12 pace. Last mile was the best, about 6:40. Joseph ran with Coach Houston Franks and Jay McCurdy for most of the way until about 13.3 miles at which point they split up with Houston doing 18 miles, Jay 17 miles, and Joseph 15 miles. After an easy first few miles around 6:30 pace, they picked it up with some low 6’s and even a 5:40 and 5:48 section in there. Nice. Joseph ended doing the 15 mile run at about 6:19 pace overall.

Hung out with Laurie Burton Saturday afternoon in the Cotton District for the “Running of the Bulldogs”! Not really sure what the hell this was exactly, but, there was awesome music by some local dudes: Johnny Hollis, then Nick Cruz (sp?), and finally Bill Cook. Good Stuff. Also, a ribeye steak cooking competition, and yes, we were able buy some of that nice beef. Lots of alcohol if you were so inclined, and finally, at 7 PM, the local Roller Derby Girls chased random people from one bar to another and back. Strange, but interesting. The girls are awesome and call themselves the Mississippi Brawlstars.

Laurie with one of the girls

Laurie with one of the girls

Me and one of the Brawlstars, Smarty ....

Me and one of the Brawlstars, Snarly Quinn 

Sunday, Morning run with Joseph out here in Sessums. Nothing crazy, 4 miles, easy. Got done and were greeted by the local dog committee. Dogs like us, and kids. So it seems. Some friendly dogs for sure! Almost every Sunday morn, after our run, these crazy canines c0me by to say hello and receive some petting!

pet me human!

pet me human!

dogs

dogs

meet and greet

meet and greet

Joseph and a friend!

Joseph and a friend!

After the run, I went to town and goobed around on my mountain bike just to loosen up my legs.  A pleasant morning, so why not. Passed Haley Jenkins who was running. She is a happy camper for sure. She was also at the Boardtown run yesterday where she ran 15 miles. That pleasant little joker has sure got the running bug the last couple of years! I ended up mosying over to City Bagel for a nice breakfast bagel. Ate outside and enjoyed the breeze. Some more biking, then back home to work on some art stuff.

Got home and worked on two different pieces, one of which will be included in a book and later in an international show and the other for a local show. Listened to Blur and Nirvana! Loud. Yeah Baby. Got hyper, so occasionally I took breaks from my paintings to do pushups, curls, and shoulder flies. I did about 7 sets of 50+ pushups, probably 5 or 6 sets of dumbbells curls with 35 lb dumbbells, and 4 sets of 10 shoulder flies with the same weight.

Seven PM, yep, Joseph and I headed to town for a run. As we started, Nick Petit showed up and ran with us for about a mile! Have not seen much of that crazy mugg! So, yeah, I ran 5 miles. First one was super easy, about 7:55, then the next 4 were all under 7 minutes each. Averaged about 6:46 for those 4. Nice. Joseph ran on his own and did 6 miles.

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Humidity, Cicadas, and smoothies


Sunday, I finally got to sleep some time after 2 AM, and woke up a couple of times before getting up a 5 AM. Got up and ate breakfast on the deck – some yogurt, a peach, and an orange. It was pretty nice out. After a while I went back to bed and slept maybe another hour. Got back up and did various ab exercises. Headed to town and goobed around on my mountain bike for 90 minutes cruising the campus, downtown, research park, north farm gravel roads and some of the bike trails near the research park.

At 7 PM, Joseph and I met some scrubs including John Mooney, Brent Wallace, and Drew Boyles. Mooney was doing a two hour run, but joined me for 4.6 miles. The rest of them bugs did 6 miles at 6:50ish pace. My pace was 7:21.

Monday, Morn, Joseph and I ran out here in Sessums. I did 4 miles easy, and he got in 6. Later, at 7 PM, and right after eating pizza, I ran 3.1 more miles at 7:10 pace, then worked out some. Joseph also added 4 miles.

Tuesday, Rode my bike some with Joseph this morn as he attempted a tempo run. First a 2 mile warmup run at easy pace, then he got in 3 miles at ok pace, but not really very good, so he just finished up with a jog and we called it a day. He was not feeling it this morn for sure.

Later, I met Joseph, Lake, Brent, and Jorge for a 6 mile run thru town. They all went faster than me, although I kept up for the first couple of miles. I ended up with a 7:14 pace. Pretty hot, pretty humid. This will be our last run with Brent for a while, as he is heading to England for a month! Some or another. He does know how to pick the right classes!

Wednesday, Went home for lunch and worked out. A good one, got all pumped and hyper! Simple things: pushups, pullups, ab stuff, bicep stuff, tricep stuff, shoulder stuff. Yep. Throw it together with little rest and it really works. Later, got in an easy 4 mile run (near 7 minute pace) after work. Pretty hot at 5:30 PM! Joseph ran somewhere on his own today.

Thursday, Joseph started the day with a Fartlek run. I started the day with work. Yippie. At 7 pm, afternoon run with Robert Morgan, Morgan Henry, Jorge, Villarreal and Will Kalfelz. Changed our route up some today and hit some road south of old Hwy 82. Nice change of pace. Morgan, Robert, and I did 5.35 miles, and my average mile pace was 7:22. This week is killer hot and humid. All runs have been crazy! Joseph again ran on his own today.

Friday, No run for me today. Did some upper body and core stuff from 3-4PM. Starting to get those abs back. Also did some plyometric type  jumps and skips out in the yard. In fact, I did the entire workout in the yard. Super hot! Have not done the frog type jumps in a long time. I will probably regret this in the morning! Joseph did an easy loose 5k type jog on the trail.

Saturday, Joseph and I met with the Boardtown group today for 6:30 AM run. The route was 11 miles. But, wow! Humid and hot! And those plyo’s? Yes, I regretted doing them. Apparently I was not the only one hurting. Jorge had played soccer the day before and Robert was struggling today as well. So, all three of us punked out and turned around at the first water stop, then headed back for about 6.5 miles. My pace was 7:21 per mile. Jorge’s pace was much faster, although he stopped several times and we caught him. Meanwhile, Joseph and Houston Franks ran almost 15 miles and at a very decent pace for this extreme weather. They added a segment thru the campus to get this distance. They basically ran together for about 13 miles, then Joseph said he needed to stop for a minute because he was hot. He came in a couple minutes after Coach Franks with a about a 6:25 average pace for 14.7 miles.

After running, I hung out in and by the pool with Audrey and her wacky punks, as well as Jorge and Joseph.  Played with the kids quite a while in the pool. Crazy little jokers. Times like this always make me appreciate Mike and Marcie White’s amazing hospitality in opening their house up every Saturday for 50-100 people! Their backyard is set up just for guests with beautiful arbors, flowering trees and vines, numerous tables and chairs, a wonderful swimming pool, and even a really cool playground for the many kids that show up including their own grandkids. Every single Saturday is a wonderful happy get together for Starkville’s running and Triathlete crowd, plus walkers and others just trying to stay in or get in shape.

Boardtownfolks1

Some Boardtown runners and walkers post run. Marcie White far left and Mike White in all black standing by post on right.

pool fun

pool fun

At 5 PM, I decided to do some pace based 400’s on my trail. After warming up for about 10 minutes, I did 10 X 400m with 30 seconds of rest between each. Not much rest, but I was not doing super fast ones. I ran them all between 1:33 and 1:35. After jogging/walking for a cool down, I then did several sets of pushups and various ab exercises. I did this outside, threw an old blanket on the grass for the ab things. Whew doggies! Hot and sweaty. Felt good though.

Eating a lot better lately. No soft drinks candy or really anything super bad. I always eat good stuff, but I have always also mixed the good with the bad. But, these last few weeks I have been trying to change my stupid ways with eating, as well as other negative parts of my life.  Tonight’s supper was grilled salmon with lemon; stir fried eggplant, yellow bell pepper, red onion, and yellow squash; and rice pilaf with orza topped with fresh tomatoes and basil from my garden and lime juice and habenero sauce. This type of meal is not unusual for me, but every time I eat something like this it makes me super happy and appreciative of the fact that I am one of the lucky people in the world who has an opportunity to partake in such a rich feast of the senses. After putting my food on my plate, I typically sit before it for a couple of minutes appreciating the moment, the smells, the colors, and life in general. Good food is good stuff in so many ways!

In other good news today, our running buds John Mooney, Lucas Muniz, and Brian Laird all did well at the Sunfish Triathlon. Mooney was first overall, Lucas was 5th overall, and Brian was 2nd in his age group! Way to go guys!

Brian Laird, John Mooney, and Lucas Muniz – tri guys!

Brian Laird, John Mooney, and Lucas Muniz – tri guys!

Sunday, Ran 5 miles at 6 AM with Joseph. Of course, super humid. I ran really easy, just trying to loosen up from the 400s I did the day before. Got home and made some awesome tasty banana, mango, peach, chocolate protein shakes! Yep, good stuff.

Worked out at noon. My basic but effective combo of pullups, pushups, curls, shoulder presses, dips, and ab exercises. Not bad, not bad. I have even slept more than 3 hours per night the last three nights. Couple that with good food, no crap food, and consistent exercise and I feel like I am in decent shape for a 50 year old artist punk.

7 PM run with Joseph, Drew Boyles, Juan and Jorge Villarreal, and Robert Morgan. Robert and Drew opted for 5 miles, Juan about 4, and the rest of did our standard Sunday afternoon 6 mile loop thru town. Hottt! Humid! I averaged 7:25 per mile, Joseph and Jorge ran together averaging around 6:45, with their first mile slow with us. Their splits were like 7:20, 6:45, 6:42, 6:37, 6:24, and 6:13. Not sure about the other jokers, but I was running with them until they turned back early, so it probably about the same pace as mine. Felt pretty good though.

 

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lose weight, run faster, go figure


Sunday, Met the guys at the South Farm parking lot for our Sunday evening run.  Pretty hot and humid today, but we still had a few idiotic jokers come out including me, Joseph, Lake Spradling, Jorge Villarreal, Robert Morgan, and newcomer Morgan Henry. Man, wow. Hot and humid. And, I was lacking my usual energy level. Not much appetite the last couple of days. Result, well, losing some weight, so thats great, ’cause I need to be lighter to run in this mucky weather. But, also not much energy. Anyway, our regular running joker, Brent Wallace, could not make it, but at least Joseph had Jorge and Lake to run with, who are both running well. They all did the six mile loop thru town at probably around 6:40 pace. Robert, Morgan, and I only did 4.6 miles with a simple out and back route. I was not planning on doing more than 5 miles anyway, as I was super tired. Still no sleep. Personal reasons you might say have kept me from sleeping for some time now, and its starting to catch up with me. Averaged about 7:25 per mile, with miles 2 and 3 the fastest. It was sooooo hot and humid. Man, lost 4 lbs on this 4.6 miles run.

Monday, Another morning workout on my deck. Bunch of pushups, pullups were done on the arbor, did crunches on a towel on the deck, and some curls and military presses with some 40 lb dumbbells. Got a pretty good workout.

pullups on the arbor

pullups on the arbor

That afternoon, Joseph and I met Morgan and Will Kallfelz for a run on the South Farm. Today’s weather was again brutal, and if anything, I was more tired than the day before. I guess sleeping 2-3 hours a night is just not enough. Running the gravel hills of the South Farm is much harder than running thru town! WHEW. Morgan and I once again went about 4.5 miles. And slow! Hot. Tired. I did plan on going easy, but geez. Will kept going for a 6 mile loop at 7:45 pace. Joseph did at least 7 miles at an easy pace for him. When I got done, I got on my bike and met Joseph to give him some water.

Between eating less, not drinking any sodas, working out pretty hard, and running in this heat, I have dropped a few pounds fast. Friday evening (and really Saturday morning as well) I weighed 183 lbs, but by Monday evening I was down to 168, the lightest I have been since October. Of course, losing weight this quick has left me pretty weak too. Need to hang around this weight and now eat more.

Tuesday, Early morning run out here in Sessums with Joseph. He did 6 miles, and I did 3.1 really easy miles. Temp was nice, but humidity was at 100%. Tough. Later that day, Joseph got in a few more miles and some strides. I decided that was enough for me today. I did do some crunches and pullups later in the afternoon.

Wednesday, Met Joseph and Lake Spradling at McKee Park at 6:30 AM for a three mile tempo, of which I biked. Started with a 2  mile warmup and finished with 2 miles of cool down jogging. I ran the warmup with them, then jumped on the bike for the tempo. Of course, with this humidity, everything is harder than usual, so they did not kill it. Joseph was fairly consistent and averaged 5:48 per mile. Lake averaged right about 6:26. Both of them can run faster, but you have to be careful in this weather. I then headed to the MSU campus, where I parked and ran another 3 miles on my own. Went downtown and here and there. About 7:40 pace.

Thursday, Joseph got in a 7 mile run early in the morn. I did not run today, but had a decent bout of pushups, ab stuff, pullups, dips,  curls, and militaries. These are my staple exercises, coupled with running and some light biking, it seems to work really well. All of the other is maybe superfluous. Running and biking work the legs really well, running also helps the abs and some upper body muscles as well, and the simple array of upper stuff pretty much gets everything else. Plus, its free. Don’t have to pay a gym membership.

Later, we headed to Jackson for the upcoming Watermelon Classic 5k the next morn.

Friday, Joseph ran in the Watermelon Classic 5k this morn in Jackson, MS. This was a workout day for him, or he had the option of running a race. He basically ran it like a workout, and did not look tired at the end, running a 7:24 and coming in 4th place. The winner was 16:38, and even though it was a workout type day, I would have like to have seen Joseph push it more and win the race today. Oh well.

Joseph finishing up the 5k

Joseph finishing up the 5k

Meanwhile, Lucas Muniz was in his hometown of Atlanta showing out in the gigantic Peach Tree 10k. He rammed out a 33:26, easily his best time ever! Great job on that Lucas. He is figuring out what works for him and it appears to be relatively low mileage with a sprinkling of  fast mile repeats and ocassional fartleks. Additionally, he is biking and swimming, hence the reduced mileage. At least for the time being, his strategy is working and not only is he becoming a better triathlete, but also a better runner.

Later that evening, after returning to Starkville, I cooked up a few burgers for a few runners jokers still in town including Brent Wallace, Tory Butler, Kamau Bostic, Jorge Villarreal, Juan Villarreal, and Audrey Sheridan. Of course, Joseph “Darth Vader” MacGown lives here and was also present for some tasty food. Hamburgers, steak, and vegetables, watermelon, and some beers.

Me, Bina, and Audrey Sheridan

Me, Bina, and Audrey Sheridan

Saturday, Got up and headed to the Boardtown Running Club deal. The route was only 9.8 miles, so I went with that. I was supposed to help Audrey this morn with her running form, breathing, etc., but she was a no show, so I got started after the main group. It was cooler than normal this morn, which was nice, and of course, I was a good 13 lbs or more lighter than last Saturday. I started behind everyone, but eventually reeled in all but Jorge, Joseph and Houston. Ended up running the 9.88 miles at a 6:55 pace, easily my best run in months. That was nice. Joseph said he ran good for 6 or 7 hitting low 6’s and some 5:40s, but then his foot starting hurting. He had a nice splinter or something in there near the ball of his foot, and apparently in his attempts to cut it out, he did not get it all. Was slightly swollen and infected. When we got home, he cut into it some more, then cleaned it up, and put some liquid bandaid on there. Hopefully that will help. But, he only got in 9.8 miles, so he needs another 5 or so today.

When we got home I did some pushups, pullups, curls, and shoulder presses and flies. Dragged this out over a a couple of hours while working on some paintings and listening to extremely loud music including Nirvana, Rage Against the Machine, and Ween.

So, 6 pm, another run. This time in town. Only a few since Joseph just needed another five or so. He ended up doing 4.2 at 6:40 pace. I did 3.2 at 7:10 pace. Thirteen miles total today. Felt pretty good.

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