Monthly Archives: August 2014

Thanks to Old Venice Pizza in Starkville for providing water in the summer!!!


Tuesday, Morning 400s on my trail. Only did 8, and for the rest between each one I did 30-50 pushups. Nothing crazy fast, 1:22-1:30. Later, I got in a good workout at lunch, basic routine plus random flies and stuff. I need to be careful with some of those weird shoulder dumbbell flies, I may have strained some muscles doing one on those crazy weird exercises. Not too bad though.

Wednesday, worked out in morn, some abs, pushups, pullups, curls, and what have you. A few more things at lunch. Then, a 6:30 PM run with Joseph and Brent. HOT! We are in the midst of a heat wave so they say. But, whatever. Joseph had already run 6 plus miles at 10 AM. Then, we did our 6 mile route thru town. We met Ian Prester at the mile mark and he joined us for maybe 1.2 miles or so. We started out slow as we normally do to warm up. Warm up. Ha! It was pretty warm. But, for sure when it is this hot out, its good to start out slow and not push the pace. Our first mile was 7:25, then second mile (with Ian) was about the same, then the rest were all under 7 minute pace ranging from 6:54-6:40 (last mile). This was Joseph’s last run with us as he will be running on his own tomorrow and moving to Savannah Friday morn. I should mention that during our runs thru town, we often stop briefly at Old Venice Pizza for a water break. This restaurant actually puts two water coolers with cups out on the sidewalk every day for walkers and runners or whoever to quench their thirst! Starkville is a strange place, and basically we have no fountains anywhere other than at McKee Park. Thanks to Old Venice for being so freakin’ awesome! They are the only business I know that does this!

Thursday,  I did a little easy 4 mile run out in Sessums about 6:30 AM. Already warm, but not bad. The one Sessum’s dog that does not seem to like me, or maybe she is just playing a game with me, came barreling toward in her attempt to take me down from the side. I was ready though! As she came running full force (this is a young labrador retriever looking dog) at me growling intently, I stopped and scooped up some loose gravel, which I tossed at her while using a few choice words. The owner was drinking coffee on her porch and she also yelled at the dog. Anyway, I escaped without injury. When I got done, my giant friendly dog bud came by to visit. Wow. Two dogs. One awesome, one a punk. Finished up, stretched, and went home for a few abs deals and slow pushups.

At 11:30 AM, I got into another run. This one thru town, maybe 4.5 miles or so. pretty warm, about 100°F plus humidity, but I felt ok most of the way. Averaged 7:16 per mile. Went home and did some ab stuff, a few more pushups, a few light curls, and a couple of other minor things before calling it quits. Definitely feeling in better shape the last few weeks. Running easier, maintaining a weight of 163-167 lbs, eating better, and sleeping better. This is obvious in how I look physically now too. I am pretty happy to still physically look like I did 30 year ago!

50 year old punk!

50 year old punk!

Friday, Not much exercise today, just a minor workout in the AM. No run. Joseph headed to Savannah today, so I will be on my own for a while.

Saturday, Boardtown run. First one without the kid in a while. I started out in the front of the horde of runners with Houston Franks, Micah White, Brent Wallace, Will Kallfelz, and Drew Boyles on this relatively hot morn. After about a mile, Houston and Micah picked it up and I was content to run low 7’s with the other three posers. Stayed with them until about 5.7 miles at which point Brent turned left, opting for the 11.8 mile route. The rest of us headed straight for a 14.7 mile loop with lots of gravel and lots of hills! At around 8 miles, Will decided to slow down, so it was Drew and I for the rest of the way running together. We actually picked up the pace some and finished strong on the last mile or so. We averaged about 7:08 per mile. Not bad for basically 15 miles in August in Mississippi.

Was going to workout when I got home (after hitting the farmers market and store), but ended up changing the blades on my riding mower (no easy task!) and doing some mowing midday. Hot!

Sunday, Started the day with an easy run thru town and campus. Super humid early! Lots of folks running and walking. Coolness. Got home and did a quick workout. Then, headed to Choctaw Lake with Audrey and her trippy kids for some Lake time fun. Swimming, shooting each other with squirt guns. Stuff.

joeLake

playing with trucks in the sand

playing with trucks in the sand

Left there and Audrey asked me if I wanted to ride horses with her on some trails. I have never actually sat on a horse, pony, or other living creature. Anywho, she has a nice, beginning to become calm Arabian and a close to horse size pony that we bought for her kids a couple years back. Since I am a complete novice, she suggested the pony as a nice start for me. That pony, Belle, is about as sweet and gentle as could be and we get along fine. We rode around for a bit in the muggy afternoon heat, which was at least minimized when we got to the wooded trails. Other than the fact that the endurance saddle she set me up with was a bit small, the entire outing was super awesome. Having never been on a horse or anything made this feel like a special occasion. Of course, to be fair, we were moving very slowly! I am sure Audrey was bored to tears. I tried trotting briefly, which was interesting, and not unpleasant. Anyway, very cool. Did fall off or anything.

After the equine excitement, I went home and did some semi serious cleaning. Crazy. Mopping, dusting, scrubbing, etc. Of course, I super-setted this with a nice workout of pushups, pullups, abs, curls, shoulder stuff, etc. A weird but effective way to workout. Basically, I was cleaning and working out for about 3 hours. When thru 4 CD’s. At some point, I needed food, as I had not eaten much today. Basically, some fruit and organic trail mix bars here and there. Supper was awesome though – leftover grilled steak, a big salad, and farm fresh milk!

Monday, Morning workout for about 45 minutes while putting away clothes. Nice breakfast followed with eggs from my bud Gentry’s chickens, sausage, banana and milk from the Miller’s cow Rosy. Seriously! Cool.

Got in a nice 5.8 run at 6:30 with Commander Salamander Brent Wallace. It seemed slightly cooler, only about 90°F, which made the run much easier today. We started out slowish with a 7:25 first mile, then were sub 7 the rest of the way averaging 6:44 per mile for the entire route! Nice.

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2000 pushups in workout! What, yep.


Monday, Got in a super awesome morning workout. Felt like I did something. Still doing basic things, but adding in some slightly different variations for abs, obliques, and serratus muscle groups. Plenty of pushups, pullups, curls, shoulder presses, various flies, dips and all that. Swinging 45 lb plate around in trippy ways, obiques hangs, windshield wipers (look them up, awesome), shrugs, light punches (martial arts style) with dumbbells, etc. Whoo!

Ran at lunch today. Joseph joined me. Light week for him with only 55 miles, so he was only doing one run today anyway. He got in 70 last week no problem. It was not bad out today, cloudy. I did a few miles at a 7 minute mile pace.

Tuesday, Up early for another bout of pushups and stuff. Turned on some Blur to energize me. 600 pushups, some ab stuff, some pullups, and a few other things. Not as hard as yesterday, but a good start to the day.

Brent Wallace just go back in town from his month long class in England. So, that mug wanted a run. We met at 11 AM for a 5.3 mile run thru town. Not too hot, but not cold! First mile was 7:23 then the rest were slightly under 7 minutes with the 5th being  a speedy 6:15. Very nice. We averaged 6:52 per mile during a midday run! How cool is that. Followed up the run with a pretty healthy lunch of tostados with refried black beans, cheese, and a salsa made from locally grown tomatoes and habenero peppers; a banana; and a nice big glass of milk!

At 6 pm I added a few more pushups, pullups, and crunchy things to the total for the day. Phew! Then some grub! Not super hungry as I had quite a bit at lunch, so ate some yogurt, a peach, a cliff bar, and banana. Then headed over to some friends to watch the Perseid meteor shower. We only saw a few as it turned out due to the combination of early cloud cover and the gradually rising moon. It was nice out though and a very enjoyable evening. One woman brought some homemade mango bread and some type of banana chocolate chip bread, both of which I sampled and both of which were quite tasty!

Wednesday, I did a solo morning run of about 5 miles out near my house in the country.  Easy, super easy (that means super slow). A weak cold front moved thru the area yesterday afternoon making this morning very pleasant! Still humid though, of course. And, the neighborhood dogs were all there to great me when I finished. Got thru and did 500+ pushups, a bunch of pullups, and some ab stuff.

Lunch time, quick workout first. Added some more pushups, curls, abs, pullups, and stuff, yep! Later at 6 PM, I ran 3.3 miles thru town at a 6:39 average pace. Temps were nice, so that made it easier than normal.

Thursday, After a couple of workouts in the morn and at lunch (basically a workout split into two parts to fit into my schedule), I then got in a run with Brent, Will, Ian Prester, and Mitchell Henry. Brent’s second run back with us since his trip to England. Had not run with Ian in a while either, as he has been doing intern type work this summer. But, it sure was nice to have that happy joker back with with us! This was Mitchell’s first time to join us. Another crazy joker for sure, a fact that is not surprising as he is Ian’s cousin. Both of them are mechanical engineering students here at MSU. Anyway, it was a nice warm afternoon as we got going thru the MSU campus. Mitchell and Ian dropped off at about a mile, after which point we picked up the pace a bit. We hit the research park loop, then back around campus, up a nice hill, thru the Cotton District, then back thru campus to the South Farm where we started. Will stayed with us for about 4 miles, at which point Brent and I picked it up some more for the last 3 miles. Good run, 7 miles at 6:58 pace, with last two miles 6:40 and 6:30. Nice.

Brent

Brent

Ian

Ian

willMitchellHenry

Will and Mitchell

Friday, Not much today in the way of exercise, just a few pushups in the morn (maybe a couple hundred) and a few ab deals.

Saturday, Morning! Got up and woke up the smack headed kid Joseph and we headed to the Boardtown Running Club for a long run. This will be the last one for Joseph for a while as he is leaving for college later in the week. Of course, he will get plenty of long runs in while running XC for SCAD! Man, a ton of folks showed up today! At least a hundred plus. Wow. Today’s loop was good one and one of the tougher ones that starts on South Montgomery and goes down Oktoc Road into the Browning Creek neighborhood with a 12 mile or 15.8 mile option. I did the 12 mile loop with Drew Boyles and managed about a 6:52 mile pace. Not bad. Joseph ran the longer route with Jay McCurdy, and well, I don’t know their pace, but they were way ahead of us!

boardtown2

some folks getting ready to run

At 1:00 pm or so, I decided to get in a decent workout with ab stuff, pullups, and lots of pushups. Lots. The only thing I had eaten up until then was a slice of watermelon and some pineapple, and that was immediately post run. So, I did not have a lot of fuel in me. Even so. Started out with sets of 100 and the first 1000 were not hard really. Rests were not super long, and mostly with ab stuff in between, and a couple of sets of pullups early. Then, we had a family come visit us for a bit, check out the studio and stuff. Pretty cool, but it was in the middle of my workout. So, after they left, I jumped back into it. I did 4 more sets of 100 each, and they were pretty easy too. Then, suddenly they started getting hard and I could only do 50-70 reps. Man! Was still doing crunches between sets.  It seemed easy, then at some sudden point during each set my arms fatigued. It was pretty awesome. Anyway, somehow, I got in some more and ended up with 2001 total pushups for the workout. Nice! Whew.

But, yep, I was getting hungry after that, and a ribeye was calling my name!

Sunday, Some early morning pullups, not many, just to wake up. Then, at noon, I did a decent workout with 125 pullups, a few pushups, some dips, 6 sets of dumbbell curls (40 lbs), 4 sets of dumbbell shoulder presses (40 lbs, 25-30 reps), and various other dumbbell flys and what have you, and some weighted crunches.

At 6 PM, Joseph and I met Brent, Arash Taheri (who has not run with us in a while) and Drew Boyles for our run thru town. John Mooney, Brian Laird, and a friend of theirs also showed up, but they had a slower run planned, so they ran on their own. I ended up with 5.4 miles at 6:59 pace. It was super hot!! Yes. Brent and Joseph did the 6 mile loop at about the same pace. Drew, who had run over from his house to meet us, dropped off mid way and headed home. He probably got in about 6 miles also, as did Arash. Pretty good run all in all for a post long run day.

Monday, Easy morning run with Joseph after a few pushups and crunches to wake me up. Lunchtime, better workout, 500 pushups, 75 pullups, bunch of ab stuff. Added some more at 5 pm. Yep. Good stuff.

 

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run, swim, kayak, pushups, bike, pushups, stuff….


Monday, Woke up, rolled out of bed, and did 4 sets of 50 pushups and a few crunches. Then I wrangled that wascally kid out of bed and we then ran a few easy miles. He got in 5 and I did 4. Did some more ab stuff when I got home, then headed to work!

Lunch time! Translation, awesome workout time! Another good one. Yippie chippie! Then lunch, also awesome! Salad and a nice juicy cut of t-bone stead. THICK. RARE. YUM.

Later, at 7 pm, ran another few miles with the Joseph Smoseph. Good day.

Tuesday, Six AM, 400 pushups in 4 sets and several sets of ab stuff. Then, on my mountain bike, I paced Joseph during his tempo workout. This was on a paved country road in the Sessums community where we live. He did a 2 mi WA jog, easy, then stretched/loosened up a bit before starting the tempo stuff. Today he did 2 X 10 minutes and 1 X 5 minutes at tempo pace with about 2-3 minute rests, then about a mile jog after. Already semi warm and of course very humid by the time we got started, but he was pretty solid today with the first 10 minutes at 5:34 pace, then next 10 minutes at 5:32 pace, and the final 5 minutes at 5:28 pace. So, that was a good start to the day. One of the neighborhood dogs joined us for the 2 mile WA and the first 10 minute faster section. I guess that was enough, because he did not rejoin us for the rest!

Lunch time! First, did another 600+ pushups to add to the day’s total, plus pullups, lots of ab stuff, some curls, shoulder presses and flies. Nice. Steak fajita nachos for lunch!

Had a solid 7 miler at 6 PM with Will Kallfelz. Pretty hot! Cruised thru town and the Greensboro District. Will had already run 13 miles that morn! Pretty relaxed and easy pace in the mid 7’s, but I did pick it up on the last couple with them being about 7:10 and then 6:43.

Wednesday, Got in a few easy miles (no watch on) this morn at 6 AM. Couple of friendly Sessum’s dogs ran with me much of the way. Later, at lunch, I came home and did 8 X 400m intervals on my trail. WHEW! Super Hot! In between each, I did a set of 30 pushups just because. Not an easy loop at all with the harsh turns, roots, and respectable semi-long hill at the end. Managed to keep them between 1:19 and 1:25 today, with the last one the faster. Really, 7 were right at 1:25 and the last one was 1:19. Man! I was hot. So, I did some more pushups, pullups, a few curls and shoulder presses, and a few ab things out on my deck. I was sweating like  CRAZEEE! That shower after felt soooo nice! Yep.

Joseph also had his own double run today.

Thursday, Morn, got up at 5:30ish and did some stuff! Pullups, pushups, ab crunchy things and oblique things, both with 45 lb weight in hands, some light (30 lb) dumbbell curls. Took about an hour. Nice workout!

Rain coming in. So, got in a run at lunch. Pretty hot. But, heh. Did 5.3 miles at a decent pace. Felt really good. Might be getting in shape or something?? Oh yeah, it was hot! Afterward, as I stretched, I saw a dead Polyphemus moth on the ground. Beautiful moth!

Polyphemus moth

Polyphemus moth

Noon! Hot!

Noon! Hot!

Another run at 6:30 after the storm. Ran with Robert Morgan, Morgan Henry and Juan Villarreal! Good run. First mile was 7:30, then 6:55, 6:55, 6:49, 6:20, and about 6:15 pace for the last. 0.3 miles! Yeah baby! Of course, Joseph was off doing some crazy fartlek that would have made my run look like a walk. Ah well. Good deal.

MorganHenry

 

Friday, No run, but worked out in morn, and another light one before lunch. Lunch! Steak and vegetables! Tasty, tasty.

Saturday, Morning run with the Boardtown group. I stayed up too late, but was still able to run the 11 mile route. Not fast today, but not bad. Just plugged along with Patton Little who is a junior at Starkville High who runs XC and the 800m run in track. He has come a long way from being a slow chubby kid (his description, but basically true). Now he is just over 6 feet tall, pretty dern skinny, and running quite well. He has a lot of drive. I briefly coached his older brother Layton at Starkville Academy a few years back. Layton had a good build and natural talent, but Patton is more driven and is really coming along. We averaged about 7:22 per mile mostly chatting the entire way, but at mile 10 we picked the pace up and ran that last mile at 6:10. Nice.  When we finished up, Joseph was heading back out for another 3 miles. Patton joined him, and, with that additional three miles, they both got in 14 miles total for the morn. Awesome. This was Patton’s longest run ever I believe, and he was super happy to be able to run with Joseph for a while. Joseph is something of a local running hero to the high school kids around here. Speaking of which, Joseph once again had a nice run with Houston Franks and Jay McCurdy  on this super humid morn!

We left there, then hit the farmers market to get some goodies! Then bought some swordfish and salmon at the store and headed home. Both Joseph and I got in an awesome upper body workout when we got home. I did not count how many sets of pushups and pullups and other things I did today, but a lot! Cha ha ta cha.

And lunch! Ah. Grilled fish; purple rice with fresh diced cucumber, bell pepper, and tomato on top; a nice mixed salad; and afterward banana, peach, and strawberry smoothies! Man. SUM goood eatin’.

Sunday, Got up early and we headed to Choctaw Lake on this beautiful overcast morn. Started out with some atrocious swimming! Joseph, who used to be on a swim team (although he has not swam much lately), gave some pointers, some of which may have helped. He also pointed out the obvious fact that my body is probably not meant for swimming with my dense upper shoulder chest area that does not seem to have any propensity for floating. And, of course, he then showed me that he could still do the backstroke and butterfly stroke with no problem. Punk.

After quickly wearing myself out, we jumped in the kayaks and leisurely paddled around the lake. As per usual on these Sunday mornings, we had the place to ourselves once again! Lots of birds flying around including egrets, Canadian geese, and others, and a ton of insect activity on the shoreline flowers.

Joseph in the yellow boat of power

Joseph in the yellow boat of power

Me on the boat! Howdy

Me in my my blue boat! Howdy

Choctaw Lake

Choctaw Lake

shoreline flowers

shoreline flowers

We goobed around for a while on the lake, then ran about 4.5 miles on the mountain bike trail. Legs felt like rubber for a little while, but it got better. By 10:30 am or so, it was starting to get pretty warm and we were getting hungry. Jumped back in the water to cool down, ate some snacks (banana, protein bar, water) then headed on home. Great day at the lake for sure!

When I got home, still had some energy, so I did about 5 sets of pushups (70-80 reps) and about the same with weighted crunches. Yippie! Did not eat lunch ’til 3 PM. Left over steak (just a small bit really) and a bunch of salad.

6 pm run with Joseph, Robert Morgan, Morgan Henry, Drew Boyles, Brian Laird, and John Mooney. Pretty warm and very humid, but still a decent run. Only 5 miles for most of us. John caught us in the middle of his 14 mile run. Despite having run and done lots of other stuff earlier, I still had a decent, jog. I stayed with Joseph today, with Drew and John mostly hanging with us, for about a 7 minute average pace per mile with first mile slower and 5th at 6:30. Drew, who had run over to meet us, dropped off around the four mile mark (5 or 6 for him) and headed home to cook supper and eat. John briefly dropped off to stretch his legs and finished up just a bit behind us. The other mugs dropped off here and there, but showed up not too long after us. Good run! Robert was pretty hyped up and inspired by my recent loss of 20 pounds and getting back into decent shape, so he decided to go add a few miles after and help Mooney finish his run up. Mooney, incidentally, won yet another triathlon yesterday in Jackson, MS and even broke the course record. Apparently, he is the man around this region right now! Congrats Mr. Mooney!

I was still pretty hyped up myself after this pleasant and quite sweaty jaunt thru town, so I did 5 sets of pushups (50-70 reps each) and some hanging oblique raises when we got home! Yeah baby!

 

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cha, cha, cha…do the run thang


Monday, At 6 AM, I ran about 4 easy miles with Joseph. Well, I ran 4 miles and he ran 4 miles, but not together. Got back to the truck and our awesome dog buddies came by to visit. These dogs are so nice! My dogs are nice, but have gotten so old, they have very little pep in them. They get excited, kind of, when its dinner time. And, Butch, my annoying beagle, still tries to chase animals. But yeah, thats about it. After the run, I did 4 sets of 50 pushups and 4 sets of 15 pullups.

Came home at lunch and had a freaktacular workout! The teaser that morn was good, but I got pretty ramped up at lunch. Shoulder flies, another 300 pushups (a few sets), weighted crunches, oblique shrugs, hanging oblique raises, dumbbell curls, dumbbell military presses, some bench press, some crazy dumbbell shoulder arm deals, etc. Man, it was a good workout! Veins were jumping and some definition is coming in. Barring anything weird, I think I will be able to at least look physically close to where I was at age 20 in the very near future. Getting closer! Nice. Felt really good. I am still hyped up 2 hours later!!

Another easy 4 miles run at 6:15 pm with Joseph. Cooled off a bit, felt really nice! Legs were slightly sore from my mountain bike spill yesterday. More sore than yesterday in fact. Especially my right knee, which absorbed a lot of the impact and my left calf, which was twisted smashed against my bike pretty nicely. Thinking about taking off a couple of days from running.

Tuesday, Did some early morning cleaning. Woohoo! Mopped, swept, blah, blah…In between, I did some random pushup sets and crunches. Ended up doing about 8 sets of 70-80 pushups.

At 5:30 PM, I worked out some more. Weighted crunches (holding a 25 lb weight in my hands), some more pushups, some dips, oblique shrugs, and some various weird dumbbell fly deals. Pretty good workout, albeit fairly quick. Later, at 7 PM, Joseph and I met Will Kallfelz for a tempo type run. We met at McKee Park and mostly ran around the main loop in the adjoining Longmeadow neighborhood. That loop is almost exactly 2000m, which is handy dandy. We all did 2 mile warmup jog, stretched some, drank some water, then started. Joseph did a 5 mile run. I ended up doing 3.1 and Will did the 2.47 miles (two loops), then cool down. I was planning on not running because of soreness from minor bike wreck, but, dang! It was super nice and not very humid. Sore or not, I had to do something. The warmup felt fine, so I figured I would see how things went. I ran with with Will for probably 1.7 miles and we were averaging 6:25 or so mile pace. I was 6:26, 6:23, and 6:14 plus something similar for the last .1 miles. Good run, and probably could have done more. Averaged out to about 6:20 per mile. Will also had a great run averaging close to 6:25 per mile. When I got done, I jogged back to the truck then biked around until I found Joseph. Paced him for his last mile or so, which was 5:40-5:45 pace. Both he and Will cooled down with another loop around the neighborhood. Whew, what a super beautiful day!!

Wednesday, Morning workout with about 5 sets of 100-130 reps of pushups, weighted ab stuff, and 5 sets of pullups (15 reps). A few other things, but needed to get to work. Plan to come back at lunch and finish up the workout. Well, lunch! I made it  home and jumped right back into the workout. Quite a few random curls with the curl bar and 30 lb and 40 lb dumbbells. Shoulder presses with 40 lbs dumbbells (4 sets with between 15 and 35 reps depending on rest), 3 sets of shoulder presses with the long bar (135 lbs, did not count reps), some different ab stuff including those things where you hang from the straps and pull your knees up, obliques shrugs, trap shrugs (light weight), some light squats with 135 lbs with bar in front of my chest, and some odd little exercises that I do for definition. Good workout.

Later, at 6 PM, I met Joseph, Jorge, Juan, Will, and Trevon Strange at our regular meeting spot for a 6 mile run thru town. Trevon! Yep, he got him a new tattoo across his chest. Pretty awesome. He will be heading back to Tuckegee University this week where he should be ready to dominate his XC team. Actually, he was easily their best runner last year and is in much better shape now! We all had a pretty good run and started out together. After the tempo the day before, I figured Joseph, Will, and I would be sort taking it easy today, and even though Joseph was in the front with Jorge, I would say that he did. In fact, Trevon had run a nice 6 miler the day before, and Jorge and Juan had done something similar two days earlier. But, it was once again great running weather, and after the first mile, which we all did at about 7:30 pace, we picked it up. Will dropped back a bit, and ended up with a 7:17 average today, but the rest of us hung tight for almost 4 miles. The fourth mile of this route is hillier and by far the hardest, and Joseph and Jorge got some space on us. Not too bad though. My average pace today was about 6:44 and my splits were 7:31, 6:50, 6:46, 6:41, 6:19, and 6:17. Pretty good run for me!

Joseph MacGown, Will Kallfelz, Trevon Strange, Jorge Villarreal, Juan Villarreal, and me (Joe MacGown)

Joseph MacGown, Will Kallfelz, Trevon Strange, Jorge Villarreal, Juan Villarreal, and me (Joe MacGown)

Thursday, Well, did some pushups and stuff in the morn, but not too much. Spent some time mowing and doing yard work at lunch. Then, at 6 pm, got in a 6 mile run with Will Kallfelz, Morgan Henry, and Houston Franks. This was the first time that speedy little Franks joker went with us, although we routinely see him at Boardtown runs on Saturday. Ironically, the day he showed up first was a day when our faster folks were not there. But, he seemed happy as clam to cruise along with us thru the campus and research park on this nice day. Averaged about 7:05 per mile. Joseph did some kind of crazy fartlek elsewhere.

Friday, As I have been doing sometimes lately, I split my workout into two sessions, one before work and one after work. Nice. No run today.

Saturday, 6:30 AM run with Boardtown. This week, Jorge and his brother Juan Villarreal are staying with me as they are in between places. Jorge got up and rode over with Joseph and I for the run. Today’s route was 12.4 miles with humid conditions that became light rain later. The rain felt nice. Joseph had his running partners Houston Franks and Jay McCurdy back today, so he ran with them. About 14.5 miles at 6:25-ish pace. My bud Robert Morgan was not here, but I ran with Vicky McCurdy, Will Kallfelz, Micah White, and MSU XC runner Carmen Brothers depending on how I felt during the run. Started out easy with first 6 miles all over 7 minute pace, but the second half I was under 7 minute pace. So, that was cool! My watch died at about 9 miles (forgot to charge that mug), and up to there I had a 7:15 going, but overall it was probably closer to 7 or slightly under.

After the run, I teased some of the local junior high and high school XC girls. Those jokers are crazy and always give me a hard time, so I have to give it back!

Stopped by the farmer’s market for some local freshness, then headed home to workout. The good run made me hyper for more. Worked out for about an hour. The usual stuff. Pushups, pullups, curls, ab stuff, shoulder stuff. Blah, blah. Good workout though. Had to make myself stop. I get so hyped up doing these workouts I have to be careful that I don’t make myself pass out!

Sunday, Early in the morn, I kayaked for about 2 good hours at Oktibbeha Lake with Laurie Burton and her crazy hyper ninja dog Ripley who was commander of her boat. Because we  got early, we beat the heat, it was great!

Laurie and Ripley

Laurie and Ripley

Laurie and RIpley paddling

Laurie and RIpley paddling

Oktibbeha County Lake

Oktibbeha County Lake

Oktibbeha County Lake

Oktibbeha County Lake

Got home around noon and did some pushups (about 800 in sets of 50-80) and pullups (150 reps in sets of 15-20) and ab stuff!! A few dips, jah. Threw in a few curls for good measure. Yeah, I know. Conventional wisdom says don’t do this stuff every day or even close. But, not using much weight or only my body weight. And, have been doing this stuff since I was 12. So. Yep.

At 7 pm, I met Joseph and Juan for a Sunday evening jaunt thru town. Ah yes. Good times baby. Was looking rough there for a bit with a very localized storm cell, but miraculously it dissipated just before we started! Good and bad. Sure did not help the humidity! Anywhoo, I ran the first 2.3 miles with those two former high school state xc champs and former and about to be college xc runners. Then I turned off a different way for a shorter route, which ended up being about 5.3 miles at just over 7 minute pace. First mile was warmup pace, 7:30, then 7:05, 7:03, then 6:37, and 6:36 (and about the same pace for the last 0.3 bit). Those two did a 6 mile loop at some pace. Not sure exactly. Not bad though. Felt pretty good. Saw crazy Will Kallfelz along the way. He was doing a 12+ miler!

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