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2 Weeks to 10K

Saturday, February 23, 2013

Long run: 4.48 miles
Time: 1:06:00 Avg. Pace: 14:43 Calories Burned: 448 Avg. Heart Rate: 114
Run: 1:25 Avg Pace: 9:22 Walk: 4:35 Avg Pace: 17:54
175.4 before 175.8 after 16 oz. water

Getting ready for Bayou City Classic 10K on 3/9, 2 weeks
Over all run went well.
9 Stretches light before and 12 stretches after
Shin stretches during.
52 degrees, partly cloudy, finished just before sun rise
12.8 miles this week

Very happy I was able to go this distance and with almost no pain.
Keep doing squats and shin stretches.
Legs slightly tired, respiratory system no problem.

  Member Comments About This Blog Post:

SYNCHRODAD 3/2/2013 1:03AM

    Your blog sound like a checkout on an airplane. All systems go. Nice report!

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SEABREEZE64 2/24/2013 6:21AM

    I love stats!

Glad there was no pain. And you will have no problem with the 10K!

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COOP9002 2/23/2013 4:55PM

    looks like you're ready to get it done. Let us know how it turns out for you.

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PLMITCH 2/23/2013 4:04PM

    Best of luck to you on your 10K. Plan to do my first one sometime later this year.

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MOBYCARP 2/23/2013 11:20AM

    No pain is good. I hope that trend continues for you.

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PDQ1203 2/23/2013 10:59AM


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SWEETNEEY 2/23/2013 9:34AM

    wish you all the best on your 10K. emoticon

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YMWONG22 2/23/2013 9:34AM

  You are in good shape. Keep it up. Wish you best of luck on your upcoming 10K.
emoticon emoticon emoticon emoticon

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Saturday, January 26, 2013

Up early for a short run. All went well. That makes for a good start for the day.
A little work outside in the yard. Taking advantage of our unusually warm weather.
Next off to the Nehemiah Center for a couple hours of volunteer work. There were 5 guys there. We had a good time and actually accomplished a couple of things of value.
Lunch then to the gym for a good lower body workout.
A little more work around the house.
Wife and I will be in bed early tonight. She is doing a full marathon tomorrow. I'll be doing volunteer check in, starting at 4:30. She and 5 of her friends start at 5:00.
It will be a little too warm the second half, but hope she makes her first full in over 5 years.

  Member Comments About This Blog Post:

GREENGENES 1/26/2013 11:25PM

    Way to go volunteering to help with the race.

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HEALTHIERKEN 1/26/2013 11:22PM

    Volunteering two days in a row! Good man : )

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HANSBRINK 1/26/2013 8:56PM

  Good for you for your volunteering! I always thought its a nice way to give back to those who've volunteered at the races I've run.

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SLENDERELLA61 1/26/2013 7:42PM

    Good of you to volunteer today and tomorrow. Wonderful of you to support your wife! And you even ran today and worked around the house. WOW!! You deserve a halo!! -Marsha

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Thursday, January 10, 2013

My day stated well. My foot didn't drag during my short run this morning. Maybe there is hope I will be able to run long again.
I've been doing a lot of stretches and exercises, many from Jay Dicharry, plus squats and jumping rope. My leg seemed to be a little stronger today. Hope that continues.

Two incidents within a mile of each other made me see how blessed I am.
While driving my car I came upon a traffic circle. The car in the lane to my right stopped. I caught something out of the corner of my eye and stopped before getting to the pedestrian walk way. Out stepped a mother and two little children. They never looked my way at all. They just kept walking across the street. That situation could have ended tragically.

About a mile down the road, still thinking about what could have happened, I saw a policeman with a radar gun too late. I start to pull over, he waves me on and pulls over the car behind me.
I really don't know what speed I was driving. Thinking too much about the avoided tragedy.

I am very thankful three times already today.

  Member Comments About This Blog Post:

SYNCHRODAD 1/20/2013 5:15PM

    Nice blog. We can't hear the word "thankful" too much. It is a position word that a sincere issuer always speaks within a context of humility.

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HEALTHIERKEN 1/12/2013 9:17PM

    Your guardian angels really earned their stripes today : )
So glad your running continues to improve.

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TXHRT4U 1/10/2013 2:57PM

    Yep, sounds like you have had a blessed day so far. I will pray that it continues.
emoticon short run this morning! That is great news! I have faith that you will run long runs again. Keep stretching! I have heard/read different opinions about when to stretch. It helps me to do it before and after. What ever is working for you is what matters. emoticon emoticon

Keep having a blessed day!

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Monday, December 31, 2012

With all of my health issues in 2012 I'm ready to start anew with 2013.
Still have to set out my focus areas for 2013, but have started lining them out.
The six areas I will focus on are: God, Family, Health, Work, Self and Others.
I'll try to develop the direction one focus item for each area, some may have two or more.
Then determine the small steps I can take that will take me in the direction I want to go.
Have some time tomorrow to do this. My wife is doing a half marathon and some in our group are doing the full. Hope to utilize this time wisely.

  Member Comments About This Blog Post:

HAKAPES 1/4/2013 4:05AM

    I like your "focus areas". Especially that you start with God. I think having focus on God is a good basis for all other areas.

Here you can get some free assistance:

I came accross it lately, and I want to try it, too.

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KNYAGENYA 12/31/2012 8:12PM

    You can do it. I have faith in you.

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Anatomy of this Runner

Sunday, December 30, 2012

Reading the book Anatomy for Runners by Jay Dicharry.
Jay is a physical therapist and sports clinical specialist.
He gives 10 tests you should do to see where your running weakness might be. Of the 10 tests I failed 3. He then offers suggested corrective exercises. Need to review these to see what might help me to be a better runner.
Actually, I was surprised when I didn't fail all 10 tests.
Hope something can help me improve my running.
Very difficult getting back into running after being off for about 9 months.

  Member Comments About This Blog Post:

WALKINGMAMMA 1/18/2013 1:52PM

    I will have to check this book out...Interesting!

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IFDEEVARUNS2 12/31/2012 8:56AM

    I'll have to find this book! Good luck.

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CAROLCRC 12/31/2012 8:11AM

    I just bought this too - looking forward to reading it as I have another big mileage year planned.

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SEABREEZE64 12/31/2012 6:25AM

    What a coincidence! I am also reading this same book. I am on page 143 - the chapter that talks about running gait.

What do you think about the minimalist approach that he advocates? I know I walk around with just socks on all day inside so zero drop at home, but I don't know if I'm ready to take this on the "road" as yet.

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RUNNERKDB 12/30/2012 11:19PM

    This sounds like a very interesting read. Thanks for sharing.

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SPEEDYDOG 12/30/2012 9:43PM

    Sounds interesting. I may need to check into this book.


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