time, she is a flying

Long time no post.
Been averaging around 3 runs a week.
Recently had a PR of 25:55 and followed that with a 26:03.
STILL don't run the entire loop!
Things are pretty stressful around here, wedding marching closer, middle son gets bumped off AirForce induction after 7 months due to untimely ear infection, youngest never home.
Good news is after hanging around 203 or so for awhile, broke 200 and now around 198, so that is 15 lbs. Exercise is helping, diet change does come. I find myself eating less and better due to the amount of work expended exercising and not wanting to waste all that effort.
By the end of Sept things will have slowed down around here...

Summer slams us...

7/7 and forecast for 95. Rain right up until last week and now, wham, hot. Took this week off, now it is really very hot to try and work outside. Still, I am finally getting the hot tub wired, cuz I need it. Next the sauna and deck surface.
Been doing crossfit workouts and running the course. Weighed 204 the other day, so 8-9 lbs and this is my 10th week. But the diet is still not a huge priority or I would double that.
6/29 clocked a 6:06, 12:20, 27:05 for a PR, and have not felt that good since.
7/1 Crossfit, 5 sets of 15 dead lifts/12 squats/9 cleans/6 presses. I started with 90lbs and by the 2nd set retreated to 80. Still ,that is 3350 x 5 = 17,000 lbs in 34 min.
My upper body was shredded, and stopped hurting in only 5 days.
7/3 ran a slogging 29 min.
7/4 forgot about everything and hit two BBQ's with friends and family for the 4th. I am sure that set me back about a week....
7/5 ran another 29 min
7/6 Crossfit, 3 rounds of 10 pushups, (yes, I have the smallest triceps on earth) 50 squats, 1K. 36 min. Doesn't sound too bad until you realize the 1k is 1/2 severely up hill on a gravel driveway, and it was 85 degrees. Ugh.
We will see what today brings, 95+ is a little tough for outside workouts.

Summer came....

Sunny today. Record rain for June. Maybe we can plant the garden finally?
Time is flying by, posting is less frequent obviously.
Of note, wife called and said there was a 5k at CCC, let's go!
This was Thursday, and I have never run in any event for anything. She has went on several walks for charity recently with her sister, so I say OK.
Still could not run the whole way, but did decent at 32:35. My bro in law did 27:30, the girls walked it in about 50 min. Kinda fun, until I heard the winning time was 19 min for the women and less for the men. Wow, I cannot relate to that.
Saturday did 3x on 12 squats with 125 lbs, 5 standing presses and 5 curls at 65 lbs.
Did some crossfit Sunday, 12 right arm presses with the 35lb kettle bell, then 12 left, then 12 pushups, then 50 jump ropes, then repeat all 3 times. That hurt.
Ran Monday 6:23, 13:20, 29:13. Today ran for the first time clockwise on the course.
So more downhill overall, but with the big uphill right at the end. Clocked 28:20, confirming that direction is actually a little easier, but not that much considering the uphill ending.
Finally also got a new workout watch with chrono, timer, etc.
Also has a nifty heart rate monitor, you just touch the metal face and push the watch against your wrist. A tested about half was thru and I was at 155 bpm, 5 min after I finished I was down to 98 bpm. Resting heart rate in the 57-65 range, if this thing is accurate. Progress is progress, but it is slow considering this is the my 8th week. I guess we will see how things look in Sept at the wedding....

another week shot to......

Took Tuesday off, ran Wednesday.
6:26, 13:18, 29:43.
I am beginning to question earlier times, an earlier 5:18 first leg does not seem possible?
Thursday I did some more Crossfit.
Some squats, dead lifts, ball throws, kettle bell swings. I really was not too serious.
Then Friday we did what is called a "tabata" workout.
20 seconds max speed, 10 seconds rest, times 8.
Did this with thrusters at 45 lbs, essentially a squat with the bar at your shoulders then press and lock out. Then pushups (I do not recommend this right after thrusters). At the end of 8 reps I think I did 4 pushups. Then rowing on my nephew's new Concept 2 rower, nice machine, then finish with situps. So all tolled, in less than 20 minutes you can totally blow yourself out, I mean, muscle shaking, can't get up the stairs blowout with good cardio.
Felt that the next day. Rested, but after working in the yard all day, I finished with 5 sets of 15 reps squats on my rack with 125lbs. That got my quads attention.
Sunday got up early and walked the course with my wife, good weather, maybe summer will actually arrive soon.
Ran Monday, 6:27, 13:07, 28:38, hit it pretty hard. Wore a pedometer and logged 5868 strides around the course, which is right around 2.5 miles.
I really tried to limit the walking to a minimum, which was good, but lower times will need NO walking and faster running, if you can call what I do running....

keep on keepin' on

Ran Thursday and Friday.
Fat fingered my phone/stopwatch so didn't get a good time recorded.
Split 17:54 on the back, after stopping for bit to chat with another jogger.
Probably around a 30:00.
Friday split 6:24, 13:24, 29:47 and then walked it Saturday.
Sunday, off day, pigout day as well, but wth.
Celebrating my eldest child's engagement!! She got the ring Saturday while hiking at Silver Creek Falls, complete with pics of the waterfall in the background.
My son in law to be is a great kid, very respectful, especially of her. We are blessed.
So now I really need to get into shape to give her away, as I think it is going to be sooner vs. later.
Monday, Monday, can't trust that day....
Did some squats with weight to start getting going on some weight training.
Did 10 reps of about 125 on the rack, and then another 10 with about 60 free standing.
Then for kicks tried bench pressing the 125, I got five reps. Sheesh, wimp boy....
So out to the path before my quads cramp, plus I have an attitude today.
5:18, 12:00, 28:28 Pretty good, but all the gains are up front, slower on the back 1/2.
Rumor of some sun today, which would be nice, since it rained ALL DAY yesterday, the 6th of June. JUNE!! Come on AGW, we need your warming effects up here.

Memorial Day

In memoriam, to my little brother Dean, July 1992, car accident. That sucks ass.

Got out before the BBQ.
Did not have the energy, too much yard work the day before.
Hit 7:13 at the hill, 14:19 at the fence and finished at 30:37.
Hmmm, oh the pain!
Ok, get back on that horse, next day before the latest monsoons hit.
6:11 hill, 12:57 fence, 28:44, another record....attitude does make a difference.
Saw some crossfit training, thinking about doing that type of exercise, possibly every other day 3x3 for six days a week. Looks pretty tough, lots of squats, kettle bells, pull-ups, very fast between the stations/sets to keep your cardio up. We will see....still trying to get to some baseline. Don't want to hit the crossfit too hard, looks like you could strain your cookies if not careful.

long time no typee...

Yikes,
Been awhile I guess?
Tough trying to stay running more than biking, especially with the worlds worst May weather, all time lows for daily highs? Yea, hit a high of 51 the other day.
So more recently, finally got back out in between the raindrops a week ago and hit the fence at 14:15 and did a 30:15 for a personal best. Not bad, still painful, but not bad.
Biked a couple more times, 60 min at a lower level, then 36 min at 3/4 which gave a pretty good leg workout.
Then I wussed out 4 days in row, maybe biked once. Ugh.
Sunday got back out and nailed a 13:38 and a 29:38, PB. When you know you are pushing a little better time, it helps with the motivation.
Spent 1.5 hours in the dentist chair and decided I needed 30 minutes of increased heart rate to get my lower lip off the floor. Worked like a charm, but somehow messed up my stopwatch which is on the phone, so my split was way short.
Did the back side in 15:35, as opposed to 16 flat, so definitely had a better time if I can get my fat ass fingers to hit the correct buttons. We will see what the test of the week brings.

yeesh, Friday already

Biked Tues AND Wed, so much for 5 days trying to run.
Tued did 60 min on the bike at 2/3 level, Wed 36 min at 3/4 level. Still a good burn on the quads and a decent sweat.
Also on Wednesday I helped my Dad unload a pickup full of chicken manure compost...he was on the tractor, I was on the shovel. Now that lights up your already questionable lower back.
Hit the course late Thursday, this time I parked up at a different spot.
I figured I could get a better time by better course management, park at the last uphill, run up that when fresh, then all the way past the regular parking lot and around to the back.
Seemed to work great and got all the way around to the home stretch and met a friend of mine walking his dog.....so, do I blow by him and get my time? Uh, no, personal relationships are more important than a lap time of an old pudge. Had a good visit, still felt pretty good.
Today was 75+ for the first time in ages, so I finally downloaded a stopwatch program on my phone to keep more accurate times.
I started at the upper parking spot again, split 3:49 at normal parking/start spot, 10:55 at the hill, 19:01 at the fence, 31:36 total.
This of course puts me about exactly the same time as before, proving my course management theory full of chicken manure, which I still feel as I am writing this.

Nice weekend...

....means less exercise. Walked the course Friday nite with the wife, worked on the car and did not get to the course or the sawmill Saturday. Awesome day however, warm sun and 70, I could sure use more of that.
Sunday am very nice again so we both went and walked the course again. Kept a pretty good pace and could still feel it in the legs, but no real cardio. Didn't time it, but around 45 min.
Should get in a full 5 days this week.
This am was kinda chilly, but got out late morning and felt pretty decent. Posted a 15 flat to the fence and 31:25. I did stop in the first half twice, once to talk to a guy that had the same dog we do, a Welsh Terrier. Very cool, male named Waldo. The I had to stop and wait for a guy to tee off, probably only 20 seconds or so, even I won't run in front of the tee box! So with both of those this would have been a PR, oh well, there is always tomorrow.
Looking forward to see how I feel this next weekend after 5 consecutive runs.
Quote of the day yesterday was "losing weight is 90% diet"....hmmmm. I guess that could be true, but just dieting won't make you feel that much better will it, if you are still puffing going up the stairs? We will see. Diet control is a whole 'nother animal. Still wondering who all these folks are out here golfing in the middle of the day/week. I mean, I can justify 30min during the lunch hour, but 18 holes? I wish. Time for some vacation days I guess.....

two weeks almost in the bag

Yesterday was one of those days where you get busy, stay busy, then get home and have a stiff drink......before you remember you DIDN'T exercise. Arrrrrgghhh! So I did the bike thing after dinner again for 48 minutes. Tried to keep after it, but you can dog it much more easily on a stationary bike than if you are actually out pushing your michelin man doughboy across solid ground. The bike is easier on the back however, but at least I am doing something. The actual "eat differently" part is much harder. Maybe I should go for massive body restructuring with tons of added muscle and still weigh 210? Yeah, good one.

on and off

Had a client in town yesterday so couldn't get to the course, so AFTER dinner and a drink I was feeling the guilt. Soooooo, got on the bike and did 48 minutes. That does help digest your dinner by the way. I also caught NCIS while I was at it, and distraction definitely helps.
Today I got out late and it was just a painful as always.... I did try to limit how long I walked to shorter times and tried to jog more often on the back half.
Hit the fence at 13:45 with a 31:25 total. My lower back was really tight, as I have been having back problems for some time. Yesterday I had lifted some old heavy computer monitors, not really that heavy, but that did the trick and I still feel it today. I am hoping this exercise kick will take care of the back problems eventually. Recovery continues, or at least seems to get shorter and easier. As winded as I feel as I get to the back major uphill portion, my hopes for conquering that and continuing at a jog are looking like quite a while out yet.

One day off...

Did the stationary bike thing 32 minutes for Saturday, rested on Sunday. Probably didn't help that we had 'functions' both days that include very large amounts of food. I think I am getting in better shape, but not enough diet control. I am probably on the 1 lb a week rate. Ugh.
Today I was pissed off about various life problems, the high cost of medical care, AGW, Oregon PERS benefits, etc. (mainly I am pissed that I did not take a dead end county job out of college because I would be retiring at 108% of base pay this year...ain't Oregon great?) I hit the ground with an attitude and kept a fast pace around back to the first real uphill. Same pains, etc. gluts and hams ok, calves tight again. Hit the fence at 13:00 flat and rolled in at 32:25. Saw PacTrailDude with his full pack and poles, keeps a pretty good pace for walking. Also two other guys, one old (my age) another younger, pass me out on the trail. As I get back towards the end, here come BOTH guys again going for another lap!? Egads, I am not even close to even dreaming that yet.

3 days?

Third day in a row. Calves were not too awful bad, the gluts are just hurtin', period. Hit the fence at 15:00 flat...what? Way slower than yesterday, did I read my watch incorrectly, since my vision is a little blurred and I am spraying a little spittle everywhere with each breath? I role in a 33:25, whew, I guess I made up a little on the back stretch somewhere. Originally I was dreaming about how long it would take to get to jogging the entire loop, like I could do it within about 2 weeks, hhahaahahahaha!! I think I will be happy if I can do it in 6 weeks. The distance is maybe a little over two miles, not 3+ like I thought, so the time makes more sense.
So now what, rest the gluts tomorrow, or just do the bike? I think i will roll my hammies with a thing called The Stick I bought some years ago. It is a hand held roller that you can roll your muscles with for a quick massage, it does loosen you up some. We will see what tomorrow brings.

Youch...

First day that I actually tried to run back to back. Definitely did not feel as good as yesterday. More pain sooner, and today my calves tightened up which really makes making time much harder and more painful. Hit the back fence at 13:45 and limped in at 33:25. Wow, not bad, I thought I would be longer. I suck so bad I should be able to post better times for months.....Wind recovers better already, gluts, hammies and now calves do not. Youch.
Also trying to maintain portion control in the dining room, like don't eat anything larger than your head, etc. Leaning more to protein and less wheat/starch. It is pretty difficult not just loading up at dinner, 2+ plates of whatever, and more if it is really good. So, eat ONE portion. Yeah, that is satisfying alright. So what, I am supposed to bask in the glow of getting into better shape and losing a little weight? Crap on that, gimme a bowl of ice cream with honey roasted peanuts and chocolate sauce!
Supposed to be some better weather this weekend, looking forward to making some more sawdust with the mill. I have not decided if this "program" is a seven day a week thing yet.....

baby steps....

Couldn't get the to "the course" yesterday, so being totally committed to this new exercise program I did the stationary bike thing. Since I did the run in 36:45 I programmed 37 minutes, want to be consistent (for some reason), you know. Immediately I know that I will not get the same cardio workout. My legs are not strong enough to pedal fast or hard enough to get the lungs going. Still worth it, plus I got to watch TV while doing it and did get a good sweat. Interestingly, with all the activity the day before I was expecting some major DMS, delayed muscle soreness, but it really has not appeared. Maybe it is "delayed" a little longer.

Today I do get to the course, and since I am timing it tends to focus me more. Run much farther until my first walk/rest. Pay more attention to the terrain, walk/run off/on much more frequent. Make a checkpoint out on the back trail at the end of the black chain link fence, 14:30. Still no lung capacity, feels like trying to suck breath through a pillow (that might be being held to your face by your wife while you are napping...)
Note to self, DO NOT eat the left over spicy spanish rice before you try and run.
34:05 Yes, peeled 2:40 off the first time! Then I remember I did take a phone call during the first run, so probably burned a minute there or so, oh well, can't shake the electronic leash.
Also, it is very evident that I work much harder when folks are watching, like never stop to rest when a car is coming by, and make sure you jog the whole last leg that is right along the highway..sheesh, am I that vain? Don't I know God sees me all the time?
I got there too late to chase PacTrailDude, he was on schedule and 3/4 done when I drove in. It is definitely easier to chase someone. Those who can go out front and maintain your lead and push yourself anywhere close to maximum have a mind control much beyond my ability, I will still chase the old guy.

Starting somewhere....

Time to do SOMETHING.
Barely got the sawmill going yesterday and made some sawdust.
The body is not cooperating, logs and lumber are really heavy.
Drug my butt up onto the scale last nite, an all time high of 213. Are you kidding me? Up 8 lbs in the last 10 weeks. That just will not do.
I have lumber to cut, a deck to build, hot tub to get going, outside sauna plans, fix my son's car, get back going on the truck restore project with the other son, and keep everything else going.
Yeah right. Well, if my bro in law can lose 110 lbs, I can lose 20, and get my crap in a bag.
So, off to the course to set a baseline, somewhere around 3+ miles around on the chip jogging path.
I mean, the jog a little bit, then rest path, or jog the down hills only while my gluts, quads, and hammies turn into seething clumps of near concrete path. Half way around I am thinking of the "consult your doctor before starting an exercise regimen" warning on the cereal box and what the headline will be in the local paper "man found face down on golf course walking path..." I am just not out of shape, I have no shape, sheesh this is painful! Walk, jog, walk, jog walk, walk.
I distract myself by wondering who lives in the incredible homes around the course. Nice. Then I think of the property taxes they must be paying, ouch, I bet that hurts worse than my butt!
I see the older gentlemen golfing in their carts, wussies. Actually they were about my age and obviously can afford to play golf here, dogs....
I see a guy way up ahead of me, has a loaded pack, walking with two ski poles. It's on! I am catching this dude, he ain't running at all. I cannot run the uphills, so I jog the downs and finally catch the guy barely before we get to the parking lot. At least late 60's, has a 25 lb pack, and is hiking the Pacific Trail this summer, but not the whole thing, only like 600 MILES OF IT.
My goodness I am a wimp. Time 36:45, that is the baseline. I probably wont be doing this tomorrow as I will be in traction.