PLMITCH's SparkPeople Blog PLMITCH's Blog on SparkPeople, home of free diet plans and a healthy living community Great Wyoming (DE) Buffalo Stampede 10K Recap OK, to the important stuff: Ran a very respectable 1:02:06 today in my 2nd ever 10K race. <BR> <BR> My plan today was be in the 10 minute mile range for the first 4 miles then start to pick up the pace and come in under 1 hour. Actually executed the plan pretty well, though my last 2 miles were 9:31 and 9:43, so need to do some work on those finishing miles. First 4 miles I ran in 40:20, so just a smidge off my target. <BR> <BR> Plan to slow the pace up for the next few weeks. My righ... Sat, 19 Jul 2014 12:01:20 EST A blog about nothing? One of my quirks on SP is that I always like to finish the day with my points at either a 5 or a 0 (i.e..65, 70, 75, 80). Don't know why...guess that is why it is quirk! So for today, the only way I can reach that goal is to write a blog to collect my 3 like "Seinfeld", this is a blog about nothing! <BR> <BR> Ah but there is always something to blog about! <BR> <BR> - Tonight my wife and I will be taking her parents / my in-laws out for dinner to celebrate their 60th weddi... Wed, 16 Jul 2014 14:21:34 EST Random Observations - Today was an interval speed training run day -- 16 quarter mile runs at a faster pace than I normally run, with a much needed 2 minute walk between each. Happy to report I completed this task, and my runs where right where I wanted them to be - in the 2:15 range! <BR> <BR> - With it being VERY humid and 77F, I took along a small cooler with an ice pack, a bottle of water, and protective glasses (clear) in case the bugs were bad (it was cloudy, so sunglasses were not in order). Parked the... Thu, 10 Jul 2014 16:43:56 EST New Running Shoes Monday evening I picked up a new pair of running shoes from a real running store! My 3rd pair of Brooks, and this time they were fitted properly! Also purchased what I am told is a top of the line orthotic insert -- Superfeet -- to go inside. <BR> <BR> New shoes got a real acid test outside today -- 4 mile run with the heat index over 100F! Wasn't a particularly fast run (in fact pretty darn slow!), but felt like I was running on pillows! <BR> <BR> Next test: 5K race on Saturday! C... Thu, 3 Jul 2014 22:30:20 EST My running evolution... I recently commented about a friend's post on FB where she stated "Running sucks!". To put this post into perspective, she is preparing to run in her first 5K, but I am suspicious she is not following any sort of program to get there, like C25K, etc. I could not resist the opportunity to chide her just a bit (she is the same age as my son -- early 30's -- so I think of her like a 3rd daughter!), and pointed out that the running does not suck, just how she was approaching it. She backed off... Mon, 30 Jun 2014 10:17:40 EST Adventurous run on Saturday Last Saturday I easily had my most adventurous run EVER! <BR> <BR> My training schedule stated I needed to do a 6 mile long run, which I was more than cool with, so one of the things I am trying to do is not run the same courses, but rely on my Garmin Forerunner 220 GPS watch and explore new areas in my neck of the woods here on the Delmarva. <BR> <BR> So...since I had to go to the grocery store, I decided I'd use the high school across the street as my start and end point. Lots of sidew... Mon, 16 Jun 2014 11:27:24 EST Busy weekend ahead! Lots going on this weekend, so had to get started on the normal weekend chores ahead of schedule (cleaning, groceries, etc). Right out of the box tomorrow (Saturday) morning, we are taking my in-laws up to catch a bus in Wilmington, DE for their cruise to Bermuda (leaving the house at 07:30), so that means a Saturday alarm, early walking and feeding of the dogs, and NO smoked salmon for breakfast (our normal Saturday breakfast constitutional!), but we decided we'll hit one our favorite diner... Fri, 13 Jun 2014 10:28:05 EST Always glad to be back home We had a great time in New Orleans! The food, the drink, the sights, the people! Ready to go back another time! <BR> <BR> But always good to get back home! Puppies were so glad see us, and us them! Looking forward to being in my bed tonight! And a vacation day on Friday, so no alarm! <BR> <BR> Life is good! Thu, 5 Jun 2014 21:50:55 EST Goodbye old friend (lawn mower) Got some sad news today. My self propelled mower has officially bit the dust! According to the shop, the engine is totally seized up and nothing is going to bring it back to life! <BR> <BR> <em>39</em> <BR> <BR> On a slightly more serious note, this is the 2nd self propelled I have sent to an early grave since we moved back to DE. The problem is that I really enjoy using the self propelled mower vs my tractor, but this is 1.33 acres and I honestly think these self propelled are gear... Fri, 30 May 2014 22:46:29 EST Close Encounter Very stormy afternoon here on the Delmarva. Tornado warning broadcast at 4:30PM local time, we and the puppies quickly moved to the basement. All clear at 5:00PM, but major damage just 4 miles due west from an apparent tornado. We'll know for sure when the NWS surveys the damage tomorrow. Thu, 22 May 2014 22:03:45 EST Did the roles change? In early April, my dad (age 82) moved from his house to a retirement community nearby, and he resides as an independent resident. He has been living alone since the end of 2011 when my mom passed away, and while he has been functional, it was becoming apparent that he was lonely and was not enjoying cooking meals for himself. <BR> <BR> So, for the most part, the transition to living in his new home has gone well. He is socializing, enjoying having someone else fix meals for him, and his ... Mon, 19 May 2014 21:53:05 EST First 10K Race A Success! Made the big step up to 10K racing today. Ran in the Kennett Run race in Kennett Square, PA (25th anniversary) -- perfect racing conditions -- mid 50's, sunny, no wind! <BR> <BR> Very happy with my results: 1:00.21! A 9:41 / mile pace, had plenty of energy for a nice kick at the end. I have been training at a 2:00 min run / 0:30 walk ratio, but with many more hills today, most of the time I was running a 3 minute run / 30 second ratio, and extended runs where I was going downhill. <B... Sat, 17 May 2014 13:54:48 EST Racing / Mac Updates - Saturday, April 19 Ronald McDonald "Run for the House 5K" race: <BR> <BR> This is the 2nd race I've used my Garmin Forerunner 220 in, and interestingly enough, it showed the race course was 3.16 miles! So, my course time was 28:21, close, but not a PR. Garmin had the 5K distance at 27:53, which is a PR AND my first time under the 28 minute mark! First two miles just a shade under 9 minutes, 3rd mile was 9:14, which has the only hill on the entire course (probably explains the slight ... Mon, 21 Apr 2014 15:23:56 EST Technology Disorientation (would be a good title for a Big Bang Theory Episode!) Yesterday late afternoon my MacBook Pro really started to run slow, so like all good technical folks I started running some diagnostics only to find it going the Mac OSX version of BSOD (Blue screen of death) -- for a Mac, it is "GSOD" (grey screen of death!). A quick call to Apple confirmed my worst suspicions -- hard drive issue! <BR> <BR> And there started the disorientation -- clearly felt out of sync the rest of the night - and it is not like I don't have another device to use -- I h... Tue, 15 Apr 2014 17:01:40 EST Big Day For My Dad A very big day for my dad -- he is moving from the place he has called home for the last 30 years to a nearby senior living community! He has been living alone for the past 2+ years (my mom passed away on 12/31/2011) and while he has managed OK, he clearly was beginning to tire of the "aloneness". <BR> <BR> He is in great physical health for 83, but clearly the lack of social interaction (outside of a weekly trip to the grocery store, church on Saturday, and his one dinner out on Saturday... Wed, 9 Apr 2014 14:21:01 EST Feels like a Monday... Good news: Nice 3 day weekend and was able to recover from my trip to Arizona. Bad news: Tuesday is here, and I am NOT in the mood to work! Good news: It's a 4 day work week, so if I can just get through today, tomorrow will be here and the weekend will be that much closer! Tue, 8 Apr 2014 10:14:06 EST Heading home... As much as I have enjoyed the warm 80+ degree temps, low humidity, and great southwestern cuisine, I am ready to get home to be with DW and the puppies! I did get my "fix" of southwestern food today -- a Mexican omelet for breakfast (which had some of the best chorizo I've tasted in a long time), and then for lunch a specialty of this next of the woods -- carna seca! How it is prepared here: The beef is laid in strips on the rooftop but covered so that birds can't get to it, and it is lite... Tue, 1 Apr 2014 16:55:04 EST Very good trip to Arizona After this winter on the Delmarva peninsula, any reason to go to Arizona would make it a good trip, but as it turned out, this one was even better than expected. A little background... <BR> <BR> My dad has been living alone for over 2 years now. My mom passed away on 12/31/11, and I really thought when we came out for the memorial service in March 2012 he was giving some serious thought to moving into a senior living community (we toured it with him at that time). Time progressed, questio... Sat, 29 Mar 2014 23:33:21 EST "My Little Pony" Bully Debate <link><BR>y-told-ditch-pony-bag-article-1.1726433 </link> <BR> <BR> Is this a tough issue or what? When I first heard the story on "Good Morning America", my immediate reaction was to take the side of the 9 year old boy being bullied, not only by the bullies but also by the school. But as I have reflected on this story, I'm not so sure. <BR> <BR> Let me state this for the record: I do not condone bullying! Period. Where I am having 2nd thoughts i... Wed, 19 Mar 2014 14:10:54 EST Result: 20,818 days I turn 57 years old tomorrow, and while that may be an unremarkable age, what caught my eye is turning 57 and having been born in 1957. Symmetry... <BR> <BR> So I took it one step further and used an app to calculate the # of days I've been on planet earth, hence the blog title! <BR> <BR> One thing I will be doing tomorrow that will be a first is running in a 5K race on my birthday! 3rd one of the year, and as always, hoping for a PB! Fri, 14 Mar 2014 16:39:19 EST Nice run today Saturdays are typically my long run days (no work conflicts, etc), and so I had set two goals for today's run: 1) Run at least 5 miles; and 2) If my legs still had life in them, go for a total of 6 miles. Of particular concern is my right knee, which is not feeling 100% at the moment. I'm sure if I saw a Dr, they would tell me to take it easy for a spell, but I'm not quite ready to do that just yet. <BR> <BR> So I purposely ran at a slow pace -- first two miles at 6.0 mph, then then ne... Sat, 1 Mar 2014 16:57:03 EST A year already? A year ago today my wife and I each had significant events to celebrate: <BR> <BR> - She was hired by a local not-for-profit company, and I am pleased to report it has exceeded her expectations. The words she uses to describe it: "I feel valued!" <BR> <BR> - After years and years of battling weight issues, I achieved a milestone I could only dream about a few years ago -- hitting my "normal" weight goal (as defined by BMI). <BR> <BR> It has been a good year for both of since then. Her... Fri, 21 Feb 2014 15:21:45 EST Running for enjoyment If you had asked me 3 years ago if I'd be titling a blog called "Running for enjoyment", i'd have called you crazy (or worse!). Back then, I could not even imagine running at all, let alone for enjoyment! But that is the beauty of time - things change. I discovered running, how fun it can be, and in fact how therapeutic it can be. Today I was thinking about my initial runs, and if I could just get to 3 miles in 40 minutes! Now I'm disappointed if I can't do 4 miles in 40 minutes! And to... Thu, 6 Feb 2014 22:38:16 EST That was a LONG 31 days! I don't know about you all, but that sure did seem like a LONG January to me! Work, cold weather, snow, short daytime, you name it! It'll be nice to flip the calendar tomorrow and a short 28 day month! And that much closer to spring! <BR> <BR> <em>126</em> Fri, 31 Jan 2014 09:55:49 EST Back to the deep freeze... OK, so not as bad as in the midwest, nor nor as scary as what the south is dealing with (snow with no equipment to clean it off in many places), but doesn't mean I have to be happy with these teens for temps or wind chill close to zero! At least it appears this is a short lived event, with temps back in the 40's over the weekend. <BR> <BR> <em>444</em> Tue, 28 Jan 2014 08:48:08 EST One issue resolved, onto the next... So, everything is OK on the job front. There was never an issue of "do I have a job?" more along the lines of "is this the kind of work I want to be doing?" (at least some parts of my job), but my manager and I had a very nice chat, came up with a game plan, and so I feel much better about it. <BR> <BR> But, as the saying goes, "horror vacui" ("Nature abhors a vacuum."). Last evening, I talked with my brother, who is in Arizona with my SIL visiting family. They went over to see my dad ... Fri, 17 Jan 2014 17:26:58 EST It's great to have friends... Had a very nice conversation with an old work friend whom I've stayed in touch with over the years even though we have not worked together directly for nearly 10 years. Kinda good in that if we are looking for advice from the other, it is not weighted by current knowledge of a given situation. <BR> <BR> Anyway, I have had some job quality issues on my mind, so we spent the better part of 30 minutes today discussing the best way to move forward, and I felt 100% better AND have a game plan on... Tue, 14 Jan 2014 15:24:57 EST As good as 12/31 is going to get.... Since my mom passed away two years ago on this date, 12/31 has become somewhat of a melancholy day for me. Don't get me wrong -- I know my mom is in a MUCH better place, but being human I can't help but miss her. She did so much for me -- all of which I appreciate that much more. <BR> <BR> So I was really happy last month when I saw a 5K race that was going to be on 12/31/2013! Nice to have a different focus today! <BR> <BR> And the training over the past month paid off -- a PB of 28:1... Tue, 31 Dec 2013 15:54:25 EST SLOWLY getting back to "normal"... Amazing to think we've been home one week from what was one of the best vacations ever! 10 days and 9 nights at Sandals Grande Riviera in Ocho Rios, Jamaica. Great food, great drinks, the staff was simply amazing, our butlers outstanding. The highlight (and there were many) was our "Renewal of Vows" ceremony on December 9. What was so cool about it was that Sandals treats it just like a wedding, so both my wife and I got pretty emotional (in a positive way). <BR> <BR> <BR> The weather... Sat, 21 Dec 2013 19:06:26 EST November wrap up Well that was a busy 30 days! Work, or course, a 5K race, Thanksgiving, dinners with my kids, and various other usual activities. It just FLEW by! And the next few days will be VERY hectic as we get ready to head to Jamaica! But the good news is we are pretty well packed and know what the suitcases weigh, which as we all know is important as the airlines LOVE to stick it to us if we are even a pound over the 50 pound limit! AirTran charges $75 for an overweight bag, and that is who we are... Sat, 30 Nov 2013 18:06:24 EST A very busy next 34 days ... Isn't it funny how weird thoughts hit...I was doing some work planning when it hit me how busy it will be between now and 01/01/2014. Of course the usual holiday "stuff": family get-togethers, shopping, decorating, etc. Then add in a much needed "real" vacation right in the middle of those 34 days (I define "real" as going someplace special and RELAXING -- which we are doing - think Jamaica and 9 days of pampering!), plus the year end work rush, and there you go -- 34 days! <BR> <BR> No... Wed, 27 Nov 2013 15:29:33 EST Proud of our Tomas! If you look at my SparkPage, you'll probably notice pictures and references to greyhounds. My wife and I have rescued racing greyhounds since 2004, and 5 of them have changed our lives in ways we can't even begin to describe. We currently have a pack of 3 (#'s 3, 4, and 5), which we find is a nice # to have. <BR> <BR> One of the unique attributes of greyhounds is that their blood is a universal blood type - it can be given to other dogs who need blood, so our two youngest ones -- Tomas a... Mon, 25 Nov 2013 15:38:54 EST Very good 5K race today I've been running for two years now, and a few things I've figured out: <BR> <BR> - I prefer warm weather over cold for running <BR> - I don't like wind when I am running! <BR> - I am amazed just how warm I do get when I am running, even on a cold day! <BR> <BR> So today's race, the 40th annual Turkey Trot in Newark, Delaware, had both chilly temps, wind, and a new wrinkle for me -- a hilly course! It was in the 40's at race time, but cloudy and windy, so it felt much colder! <BR> <BR... Sat, 23 Nov 2013 16:10:02 EST Good visit to the Dr Had my 4 month checkup with my Dr this morning. Good news - all my of my key vitals are in good shape and level, weight is in range, so I am now on a 6 month schedule! <BR> <BR> The only down side to today's visit is that i was due for my tetanus shot! Nurse did a nice job of administering it, but I know my left arm is going to be sore tomorrow! Oh well, short term pain... Wed, 20 Nov 2013 10:47:27 EST Fun and relaxing Sunday in store Everything is shaping up to be a fun and relaxing Sunday (today): <BR> <BR> - Out for breakfast to our favorite diner <BR> - Wine tasting at a new winery that just opened up a few weeks ago <BR> - A GREAT football game this evening between the Broncos and the Chiefs. <BR> <BR> GO BRONCOS!! Sun, 17 Nov 2013 08:33:14 EST 7 mile run on Sunday. Longest. Run. EVER! Earlier last week, I saw on my Galloway Easy 5K app a 7 mile run coming up, the longest training run on the app, so given that I had never run that distance before, I planned to do it on Sunday when I had the time to enjoy it and not have to rush back to work. <BR> <BR> I had the app set for a 4/1 run/walk ratio on my previous training runs, but since this was a new distance for me, I set it back to a 3/1 ratio. On top of that, it was a VERY windy day on Sunday (gusts over 30mph!), so hea... Mon, 11 Nov 2013 08:58:59 EST CRAZY BUSY! What a busy week!! Good news is the week is flying! Bad news is that it seems like I'm getting a lot of nothing done! Oh well! As long as I get through to tomorrow at 5PM, I'll have a relatively quiet weekend to get caught up! <BR> <BR> C'mon Friday!! <BR> <BR> <em>211</em> Thu, 7 Nov 2013 11:34:01 EST Proud of my children! While Friday was a crazy day for me with a few more twists and turns than I had planned for, it was a very exciting day in that my youngest daughter, who is working on her Masters degree in Public Administration, got a chance to shine in a very public way in a newspaper article that describes the program she is working on, which is to help increase the number of high school students who apply for college here in Delaware: <BR> <BR><BR>dll/article?AI... Sat, 2 Nov 2013 10:43:59 EST Busy Sunday ahead... Long list of to-do's today: <BR> <BR> - Breakfast and shopping <BR> - Mowing and cleaning up the garden (at least the tomato vines -- pepper plants may stay for a little longer) <BR> - Broncos at 4PM <BR> - Red Sox at 8PM <BR> - And in unattended mode, upgrade my Mac to OSX Mavericks! <BR> <BR> Thank goodness tomorrow is a work day and I can recover! <BR> <BR> <em>211</em> Sun, 27 Oct 2013 09:06:32 EST Successful return to the 5K race curcuit! Saturday 10/26 is a day I have been looking forward to for a few weeks now, as today was my first 5K race in several months due to my Achilles tendon injury back in June. <BR> <BR> The results: 28:55, good for 34th place overall (out of 89 participants) and 2nd place in the men's 50-59 age group! Decided to go with a 4 minute run / 1 minute walk ratio, first time at that pace in a LONG time, and was able to stick to it except around the 27 minute mark when I snuck in a 30 second walk bre... Sat, 26 Oct 2013 11:58:59 EST Another good run today (on the treadmill) With the coastal storm dumping copious amounts of much needed rain on the Delmarva Peninsula, today's run was inside and on the treadmill at the Y. I've really made an effort to do as much running outside as I can, both to enjoy the weather before it gets icy / snowy / cold, and as a way to help the Achilles tendon better heal. <BR> <BR> One of the nice things about the treadmill is adjusting the speed, so I took full advantage by starting at 6.0 mph, 6.2 after 1 mile, 6.5 after 2 and 6.7... Thu, 10 Oct 2013 18:04:18 EST Very successful running week A very good running week for me as I slowly get back into ideal running condition. A total of 12 miles, ran Monday, Tuesday, Thursday and Saturday, so a good test of the Achilles tendon. No issues! I'm right around a 10 minute mile, obviously want t lower that, but I promised myself I would get there slowly and not reinjure the tendon. <BR> <BR> Pretty sure I am going to run in the "Panther 5K Run/Walk" on 10/26, which benefits our local high school's AFROTC. The run is at one our loca... Sun, 6 Oct 2013 09:01:27 EST Good run today! Slowly but surely, I'm getting back to a normal running schedule. With just a one day break from Tuesday's 3 mile run, today I got in a nice 4.40 mile run in 50 minutes, which includes a 3 minute warm up walk and a 3 minute cool down walk. Staying with the 2 minute run / 1 minute walk interval, although I did have to add a little extra walk time in that 3rd mile! <BR> <BR> The important part is no pain in my Achilles tendon during the run, and so far none since I completed my run (4 hours... Thu, 3 Oct 2013 17:44:19 EST Oh Myyy! Today is my 2 year anniversary of my Lapband surgery, so wanted to keep this light and fun (not that this was going to be a dreary blog!), so I borrowed the now classic George Takei line (and the title of the Facebook page his husband put up!). <BR> <BR> So, to think -- 2 years ago, obese, diabetic, wearing size 44 or 46 pants, thought running was for "crazy" people, and ate like there was no tomorrow! <BR> <BR> Today: normal (BMI, that is - can't vouch for everything!), no longer diabet... Sun, 29 Sep 2013 12:01:58 EST Very Proud! I've been very lucky to have such great "kids" (they are 31, 29, and 23!) -- not that it has always been a smooth ride, but each of them has found a path to success. Last night was one of those great moments where we got a chance to celebrate a major achievement for my oldest daughter (29) -- graduating from nursing school! Once she completes her board review, she will be an LPN (for now she is "just" a GPN!). It has been a strain on her and my son-in-law, as this was an accelerated 16 mon... Fri, 13 Sep 2013 08:59:28 EST "Green Light" (I can start running again!) Good news from my Orthopedic Dr this morning -- I got the green light to start running again, albeit VERY slowly to start! He also wants me to get some off the shelf orthotics to help cushion the Achilles tendon. I'll go look for those later this week. <BR> <BR> But for today's run, I will set my Galloway app to a 1/1 mix (1 minute running / 1 minute walking), and just get in a nice easy run. I did a 3 mile power walk on Sunday in a little over 44 minutes, so I am going to shoot for a 4... Tue, 10 Sep 2013 11:08:57 EST Great weekend, busy month ahead! Nice way to end the unofficial end of summer (Labor Day weekend) -- 4 day weekend and a family reunion in WV! Weather was warm but not overbearingingly hot, officially "tasted" my homemade Pinot Grigio wine with the family on Sunday evening (thumbs up! It is good!), played Cornhole for the first time (I LIKE that game -- may have to go purchase a set!), got all the mowing done with the self propelled mower on Friday and Monday, good bowling practice last Friday (plan to bowl in league play ... Tue, 3 Sep 2013 09:02:31 EST Achilles Tendon Progress So I think the healing process has gone much better this time. The air boot really seemed to stabilize the tendon, and this week, with no air boot on, have been slowly introducing back some workout activities that involve the flexing of the tendon. Yesterday was a big test -- shot some hoops at the Y gym. Started out with just 5 minutes of walking around the perimeter of the gym while dribbling a basketball, the 15 minutes of shooting, all a deliberate pace. Did jog after a few stray ball... Thu, 29 Aug 2013 09:24:24 EST Monday Ramblings... - It occurred to me over the weekend that today (8/26) it will have been 35 years when my first marriage started. WOW, that is a long time ago! BTW, it ended officially in 2003. <BR> <BR> - Wore the air boot sparingly over the weekend with no soreness or tenderness. Had close to 10,000 steps on Saturday and over 8000 on Sunday, so I'm feeling very confident that the Achilles tendon is on the road to recovery. Next "test" will be today at the Y when I jump on the elliptical for the first ... Mon, 26 Aug 2013 11:11:29 EST Dr Update Had my quarterly checkup with my primary care Dr yesterday. All the #'s are either good or improving. Ha1C stayed steady at 6.1, so my Dr and I agreed to stop using remaining diabetes med (Metformin, 500MG 1x/day), but to keep an eye in my blood sugar to make sure it does not start creeping back up. The iron #'s all have improved since I started on the iron supplement last month, and appears I am OK to start donating blood again!! <BR> <BR> <em>244</em> <BR> <BR> Now all I need to do... Thu, 22 Aug 2013 09:51:44 EST