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.



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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