Tag Archives: 10 mile run

Spartan Race Entry Give Away Winner, Nice hill workout, good ten mile run, and great weather…


Me and the Brent dude got in a nice 6 miler on Tuesday afternoon around 4 pm. Through town and campus, so had to put up with some lights of course, but mostly hit them pretty good. Run started easy as usual, 7:22, 6:36, 6:32, 6:36 (some hills on this mile), then 6:11, and finished with a 5:41. Sweet. The 6:30 paced miles are feeling pretty danged easy right now. Likin’ dat!

Man,  busy, missing some runs! Did not get to go Monday or Wednesday. Ah well, probably need the break. Just me and Brent again on Thursday. We went early because I needed to be at the local “Holiday Showcase” group exhibition at 5 PM. I needed to be there because I am a cochair of arts in public places and I had art in the show (read it about the show on my art blog). So, we started our run at 3 PM. Nice, but very windy today! Started easy as usual and picked it up along the way. Only did 5 miles. Here are the splits: 7:20, 6:25, 6:18, 6:19, and 5:40. Overall average was 6:24, the four miles after the “warmup” mile were 6:10 average.

Friday at 4 PM, I got in 6.5 awesome miles with Brent, John Mooney, Patrick Bell, Armon Borzjani, and Patton Little. Patton and Armon are the top two XC runners at SHS and Patrick is about 4th. Good to have those speedy jokers with us.  Today, we hit the hilly University Estates neighborhood. Mooney wanted to do 8 X 1 minute hills, so we did. I could not believe it, but other than Brent, no one even knew about the cool hills over there! Anyway, in our 6.5 mile run, we hit the hills pretty good. Felt good to me anyway! Awesome run. Chilly though, I actually wore a tank top! Mooney was the only one crazy enough to go shirtless.

Saturday, I was in Jackson, MS with coworkers Audrey Sheridan and Lois Connington giving a bug presentation at the Mississippi Food Summit and Agricultural Revival. So, no run today. While I was there, Joseph was running in his XC conference meet in West Palm Beach Florida. His team ended about where they figured in the Sun Conference with a second place finish. Joseph did not have a great race, but I think that was due to high temps down there and an attempt to go hard early hoping for a remote possibility of beating the very strong Embry Riddle team out of Atlanta. Anyway, they finished up the season as runner up champions in the conference, and their girls won the conference championship. Good job. The guys team is super young with the best runners being sophomores and freshman, so that bodes well for their future. Not to mention that apparently Embry Riddle will be moving to the NCAA next year, meaning, at least theoretically, that the SCAD boys have a great chance of being number one in the Sun Conference the next few years and a much better chance of winning the conference meet. Winning the conference meet gives automatic selection to the national meet.

Sunday, 2 pm run with Brent “space cadet” Wallace, John “Moon Man” Mooney,  and Drew “Secret Agent Man” Boyles. We hit the campus, research park, and north farm then returned to the south farm entrance for a 10.2 mile loop. We ran a very comfortable easy average pace of 7:13. After getting some water, Drew and John headed out on the south farm for a few more miles, but that was enough for me and Brent today. I had stuff to do and needed to head out. Otherwise I probably would have ran another 5 or 6 miles. The weather was a perfect 60° F and after some of our faster runs that we have had lately, this “easy” 7:13 minute mile pace was a piece of cake. We chatted back and forth the entire run. Super Cool.

John Mooney, Brent Wallace, and Drew Boyles

John Mooney, Brent Wallace, and Drew Boyles

No run Monday, had some meetings interfering with that. Bummer.  Of course I did some workout stuff at home.

Worked out a couple of times on Tuesday beginning with about 500 pushups, 50+ pullups, some curls, crunches, and a few other things and finishing up at lunch with a few sets of curls, military presses, and pushups. At 4 PM, I met Patton, Armon, and Patrick for a run in Longmeadow. Since their XC season is over now, I am working with them as they prepare for the USA Track and Field Junior Olympics XC South Regional Meet coming up in Clinton, MS on November 22. They all three looked good today. We started with a 2000m easy jog, then some light loosening up. Then  2000m (one nice loop around the neighborhood) at 5k race pace or slightly better. Armon and Patton both ran together doing the 2000m loop at a  5:12 mile pace. I ran with Patrick most of the way, but finished slightly ahead of him with a 5:34 pace and he finished with a 5:42 pace. About 5 minutes rest, then another 2000m loop. This time, Armon and Patton, who again stayed together, averaged 5:20, I was 5:36, and Patrick was about 5:45. A shorter rest, then a quicker, “lighter” 800m run with Patton and Armon at 2:28, and me and Patrick at 2:32. Short jog, then 1 minute pretty fast (sub 5 minute mile pace), then a 30 second jog, then 30 seconds fast uphill. We followed that with a 1.5 mile cool down jog at an easy pace, then some leg swings and light stretches. In total, about 1 hour was needed for the entire workout including warmup and cool down. Great job guys!

***Spartan Race Entry Give Away Winner***

Eric Wisniewski is the winner for the free entry to a Spartan Race. Eric will be participating in the Fenway Park Spartan Sprint on the 15th. This guy is hard core and loves these races. Good Luck Eric and Congrats on winning a free entry to the Spartan Race!

 Eric Wisniewski

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Good ten mile run at Noxubee National Wildlife Refuge


Starkville hosted a half marathon Saturday morn called the Preparathon. Our bud Lucas Muniz ran away with first place. His official time was 1:12:59, although he said the course was slightly short and at that pace he would have actually been about 1:15:35. Either way, awesome job Lucas! Big PR.

Lucas Muniz dominated the Preparathon Half Marathon in Starkville, MS last week in Starkville

Lucas Muniz dominated the Preparathon Half Marathon in Starkville, MS last week in Starkville

Awesome 10 mile run with Brent Wallace on Sunday afternoon at 3:30 PM. We headed out to the Sam Hamilton Noxubee National Wildlife Refuge for today’s run. It was worth the drive out there to run thru wonderful wilderness and no stop signs or street lights. We ran out and back on one of the main paved roads. A few cars here and there, but they were all kind (nobody ran over us). Started out with an easy 7:27 first mile, then 6:44, 6:42, 6:40, 6:39, 6:34, 6:29, 6:15, 6:25, and finished with a 6:09! Really good run for us I thought. No water break, but we did briefly stretch at the 5 mile turnaround. That second half was awesome as we averaged 6:22 per mile. Nice.

Next run of the week was with Brent on Tuesday at 3 PM. Had a huge lunch at noon with ribs, chicken, beans, and potato salad! Our Mississippi Entomological Awards Luncheon. Well, weather was beautiful even though my stomach was full. We did a 5 mile route and it turned out better than expected with first mile at 7:24, then 6:24, 6:22, 6:16, and 5:59. Go figure.

Ran by myself at the South Farm and XC course at noon on Wednesday. Another beautiful day! Got in just over 5 miles at a 7:09 average pace. Nothing crazy today. A bit sore here and there, especially in my left quads! Might have slightly strained some muscles after the fast runs this week coupled with the awesome hills on the XC course.

Thursday, got in an easy 5 miles thru town and some neighborhoods around 5 pm. Beautiful day. The last couple of weeks have been extraordinarily beautiful. Great temps and not humid. Kept my pace easy today, trying to let the quads rest a bit. I have no idea what my pace was as my Garmin watch was all over the place today for some reason!

No run Friday, but again took some time off from work and did some mountain biking at the Tombigbee National Forest trails. Rode harder this time than last week. Maybe a bad idea with the sore quads on left leg, but it actually felt better after. Tight though! Got those legs feeling good hitting some the crazy hills out there. And the down hills! Umm, umm. Nice.

Trail1

tree1

trail2

Somehow, I woke up at 5 AM Saturday morn. I say somehow, because I drank a bit too much bourbon Friday night! Since I was up, I went over to run with the Boardtown Club. Quite a few jokers out there. About 46°F when we started, so I wore an thin long sleeved bright orange shirt with some reflective stuff on it as it was still dark out when we started. I ran 11 miles (just about) with Drew Boyles. My thighs were feeling that hilly mountain bike ride from the day before, so I did not push it today. Ran pretty steady though, averaged 6:50 something per mile. Both Drew and I picked it up on the last mile, but Drew killed it leaving me behind. I was probably under 6:30 pace, but that was all I could do with my quads still sore. Drew had a great finish for sure!

Got home and did a little workout to finish up my exercise for the day. Not posting every time I workout, but basically I do pushups, pullups, abs, and something else every day. Keeps me semi sane.

Spartan Race: Mississippi Sprint coming up on 8 November 2014

In about two weeks  on November 8th, there will be a Spartan Race near the Mississippi Gulf Coast at Muddy Joe’s in Kiln, MS. This race, like others in this series will be held in waves of 200 entrants every 15 minutes. Crazy race, crazy times. I have not done one of these races, but everyone who I know that has done one has greatly enjoyed them. Of course, these races cost money, and its almost last minute, so that does not help. But, guess what! I have a 10% off discount code here that will work for any Spartan Race. Cool, yeah! Here it is: SPARTANBLOGGER.  Further, I have a code for a free entry (thanks to Dan the Man) to any Spartan race in US, including the MS Race. This is a great deal worth up to $100 depending on when you register! Want it? Write a reason why you want it and include it in a comment here or email me.  I will pick someone to give the code to.  I would prefer giving it to someone doing the Mississippi race, but that is not a requirement. More info about Mississippi Sprint Spartan Race is at http://www.spartan.com/events/?event_id=168/mississippi-sprint#. More info about the Spartan Races series is at http://www.spartan.com/.

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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!

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Spring is in the air!


Monday, After work, I got in short warmup run with Joseph, then paced him on my bike as he did a workout of sorts on this chilly  and windy afternoon. Using my Garmin watch as a guide he did 4 X 200 m, 3 X 400m, 1 X 800m, 2 X 400m, and 4 X 200m with 200s at around 34-35, 400s 1:12-1:15, and the 800 at 2:33 with 200m jogs after each except for a 400m jog after the 800. He seemed a little tired today. For whatever reason, he has not been sleeping great. Of course, he had a great 14 miler on Saturday and the good 5 X 1 mile tempo the previous Thursday, so that could have been part of it. We probably should have waited till Tuesday for this. But, given the windy conditions, it was not a bad day really. After we got home, I did some upper body pushup/pullup/ab type stuff. Some of my normal stuff.

Tuesday, Easy afternoon run for Joseph, about 4.5 miles. I also ran, got in 3.2 with first mile at 7:38, 2nd at 6:53, and 3rd at 6:02. Even with sore calf still annoying me, I can at least get a short run in.

Wednesday, Joseph and Lucas did a tempo workout today. First, I jogged 2 miles with them on a windy afternoon on the super gravelly North Farm. Then, we headed over to the Research Park loop for some two-mile tempo repeats. Wanted them to shoot for 5:35 pace. Was not sure about today, and contemplated waiting until Thursday for this. Joseph said he felt ok, but tight everywhere and sluggish/weak. Still, he thought he would be fine. The first 2 miles were pretty easy and they were 5:37 and 5:34 for 11:11 total. The second 2 mile section started good with first mile at 5:36, but then Joseph said his calfs and hamstrings were locking up, so he basically just jogged after that. Lucas continued the workout and finished that 2 mile section at 11:06. After a couple minute break, Lucas did his 3rd mile 2 mile run at 11:01. He looked good for the entire workout, not really struggling until the last half mile of the last one, and not bad then. After that, I jogged 2 miles with Lucas for a cooldown. Joseph felt fine later. Hopefully this will not be an issue. He ran in his Brooks Pure Flows today, which have a 4 mm heel to toe drop, but I don’t really think this semi low profile shoe has much to do with why his calfs were sore, as he has been doing most of his runs the last two years in this model of shoe. Sometimes he does his faster, shorter runs in a zero drop shoe. He seems to be going through another growth spurt, and as in the past when he put on height quickly, he seems to lean over more when running during this transition. Also, he seems to be more tired. I guess that makes sense. Leaning is bad, because it really strains the calfs. Anyway, until that feels much better, he will probably run in something with at least an 8 mm heel to toe drop and also keep the runs at an easier pace for a few days.

Thursday, Joseph and I met with the Starkville/Columbus Dispatch Sports Editor Adam Minichino today at 3:30 PM before our run. He was doing a story for the Dispatch about Joseph’s scholarship to SCAD. After that, Lucas and Brent showed up, and we headed out from the MSU tennis courts for a run. Lucas decided to go run on the farm roads today, while the rest of us headed toward town. I stayed with Brent and Joseph for a mile, which was 7:40ish, then they picked it up a little. I caught  them at a light at about 2 miles, which I did at 7:20. Then, they got back to whatever pace they were doing, probably about 6:50. I followed them for a bit, then headed back.  I finished up at almost 5 miles at an average pace of 7:33 per mile. Those two did a 6 mile loop. Lucas showed up a little later. Not sure how far he went, I think he said that he got in a hour of easy running. He was still hurting from yesterday. Not so much from the running, or not only the running, as he also did a swimming workout following our tempo run workout. Apparently, about halfway through his swim his calf cramped up badly and, well, ouch! I imagine everyone knows how it feels to have a massive Charlie-horse while in water.

Friday, Pretty much did nothing exercise related today. Planned on working out when I got off work, but worked late. By the time  I got home and changed my headlight bulb in the truck, washed clothes,  and stuff it was time to eat. Then the dishwasher started leaking, had to fix that. Now its 10 pm. Oh well.

Saturday, Pretty day, spent the morning and early afternoon messing around in the garden. Joseph got in a short upper body workout before lunch, but I did not have time. At 4 pm went to the refuge for a run/bike deal. He did 10 miles at 6:15 averag pace taking it easy because his calf was pretty sore on Wednesday. He seemed ok today, 1st mile was an easy 6:20, then he pretty much stayed between 6:10 and 6:15 the rest of the way with one brief water stop at the 5 mile turnaround. When we got done with that, I ran for about 20 minutes, and he jogged along with me. So, he got in some good easy miles today and my legs felt fine today as well!

Sunday, More garden work. About finished up putting up a perimeter fence and gate around my little garden area. Nothing crazy, just trying to keep the rabbits out! Punk rabbits like my green stuff. I don’t really mind, but geez guys, leave me some. Checked out the local Starkville Dispatch newspaper today. They had nice story by Adam Minichino about Joseph’s scholarship deal to SCAD. Some of the article can be viewed online at http://www.cdispatch.com/sports/article.asp?aid=32074

Some of the Starkville Striders

Some of the Starkville Striders

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Running and biking in Mississippi while trying not to get shot by redneck hunters


Monday, Chilly this morning, mid 30’sF, and windy. What a change from the last few days! We got up and ran a bit around 8 AM. I only did 2.5 miles, then hopped on my mountain bike for a few more miles. Joseph did an easy run of some distance and time.

Tuesday, Christmas Eve. But, a pretty nice day. Biked along with Joseph as he did 3 X 1 mile tempo repeats with 2 minute jogs between, then 2 X 800m with 800m jog between. Of course, a warmup and cool down. He averaged low 5:30’s for the mile repeats, then did 800s at 2:25 and 2:28.  When I got home, I did an upper body workout. Felt pretty decent.

Wednesday, Christmas, whoohoo;) Nothing crazy, but did get a couple hour hike in.

Thursday, Morning, arg. Woke up and did a nice workout: pullups, bench press, curls, pushups, military dumbbell presses, and crunches. Later, at 2:30 PM,  I biked with Joseph at the South Farm. Pretty day, about 54°F. He was running easy, averaged 6:35 per mile with first one being 6:40, the last one 6:43, and the 5 in between in low 6:20s. Nice day. Good run.

Saturday, Rained pretty much all day! Could have done something, but nah. Well, I did workout in inside with quite a few pushups, pullups, curls, military presses, some dips, and crunches. So, not a total loss.

Sunday, Joseph and went out to the Noxubee NWR for a midafternoon run/bike deal. I biked, he ran 10 miles. Really nice out, mid 50s and pleasant. Lots of folks walking an riding bikes, much to the chagrin of at least some of the redneck hunters. Although we are biking and running on a public paved road, some of the hunters don’t like it. I had my bright orange shirt on too, just in case someone was lost and pointing their rifle toward the public road. One truck with a couple of older rednecks seemed particularly bothered and slowed down to tell us that we were in an area of heavy deer concentration and that wearing orange was not enough. I just waved and smiled. Not worth trying to communicate with ignorance. Especially when ignorance carries a high powered rifle. Interestingly, the hunters tend to group together and hunt in the same areas. Surprised they don’t shoot each other more often than they do. Perhaps if these very hunters who are unhappy with people biking and running got a bit of exercise themselves, they might not be so concerned with these bikers, walkers, and runners. I strongly suspect that they are simply in such bad physical condition that they want to hunt as close to their overly large 4 wheel drive trucks as possible. Anyway, back to the run. Taking the kid to a race in a couple of weeks, probably the half marathon in Pensacola, so he will need to maybe start chilling a bit. He averaged 5:43 per mile for the run today with a stop just before the middle. Not bad. The big test will be doing the half with no stops.

WEEKLY WORKOUT SUMMARY

Monday, AM – 2.5 miles run, bike ride followed; Joseph easy run

Tuesday, PM – 6 mile bike, upper body workout; Joseph, warmup, 3 X 1 mile tempos, 2 x 800 reps, cooldown

Wednesday, PM –  2 hour hike

Thursday, AM – upper body workout; PM –  7 mile bike; Joseph 7 mile run, 6:35 pace

Saturday, PM – upper body workout

Sunday, PM – 10 mile bike; Joseph, 10 mile run, 5:43 per mile

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