Sunday, April 27, 2008


My hope was 51 minutes follwed by 49 or 50 for loop #2. I hit the first loop in 48:20 and came back with 47:40 !! Sweet, either i'm in better shape than I thought or just had a good day. I did the 5k race last week and maybe that's given me a bit more fitness than expected? Who knows, whatever the case I'll take it!!

Friday, April 25, 2008


Ah, yes, snow is gone. The trails at Aspen Park are 100% clear and ready to go. We've run them a few times for track practice and the mtn bikers have been there too. with a few weeks of work now they're cleared of downed branches, deadfalls, etc. tomorrow I'm ready to hit 'em hard. I've done a 12 mile run so far this spring on the roads, but 12 miles at Aspen Park is a whole different story. Its much harder, twistier, turnier, hillier and easier on the body. All that beautiful soft ground soaks up the pounding and makes you work more muscle groups. Last week I did one loop in 49 minutes. Tomorrow I'm hoping for one loop in 51 minutes, the next in 49 minutes. One easy, one harder. The nice thing is, i can stop after the first loop, hit the van for a quick drink and a GU and off i go again. Not having to carry water/gatorade with you is a definite plus.

Saturday, April 19, 2008


My cc/track teams host a spring 5k here in Gaylord, Michigan. Start time today was 11am. Its a fundraiser for team t-shirts, post meet pizzas, etc etc. And, today, was our biggest race ever. 72 runners turned out to enjoy the 70 degree temps and sunshine. Quite a change from last weekend's snowstorm! I hopped in the race with no warmup at all - too busy prepping for registration, answering questions, and such. I yelled "Go" then took off myself. Race splits of 6:20, 6:40, and 7:04 tell me I have a way to go with my fitness, still it was a good speedwork. That's what you call 5k when you're 42 years old and a marathon runner. 20:04 is about what I ran here two years ago and by Alpenfest time (July) I hope to be around 18:30ish. We'll see. the picture above is the 18 and under age group winners!!

Sunday, April 13, 2008


One hour and twenty five minutes of running today. In fact, i'm fresh outta the shower and my heart is still pumping a bit from it. If there was some way to measure it, I'd bet i'm still under the influence - of endorphins, that is. The runner's high is a wonderful thing. You enjoy music, your senses are acute, you are euphoric in general. Happy. Smiling. scientific research shows that runners are nearly immune to depression and we can eat like pigs.

My run today was one of my normal spring routes. I never do this route in the summer because its all roads. No trails to run yet so i'm stuck with pavement. In about 2-3-4 weeks the woods dry up and i'm off-roading it. trails rule. pavement drools. The saying doesnt really work like that but you know what i mean.

I had hoped to jump into the Bayshore 1/2 marathon in 7 weeks but i checked the other day and its full. dang. Oh well, there are a host of other shorter races i can use to tune up the speed. Us old guys need the speed. What's the saying? "Speed Kills (those who don't have it)"

Thursday, April 10, 2008

dang weather

This weather stinks !! Maybe i'm just spoiled after 80 degrees and sun in florida over spring break but man, this weather is getting me down. I did a simple 50 minute run today in wind and misty rain. yuck. Tomorrow is going to be worse - 40, windier, and possible rain/sleet/snow mix. ITS APRIL 10th today !! my goodness. Oh well, i guess i'll take it. I'd actually be happy if we just had sun. And, i'll admit i do prefer this to 90 degrees anytime.

Tuesday, April 8, 2008

to the TRACK

tomorrow is our first true interval workout of the young track season. usually i just try to sit back and time them and watch the runners, but this year i might jump in and punish myself a bit too. As you get older it gets more and more and more difficult to do the anaerobic work needed to get speed. speed kills us old guys. its painful and tough. I can run for 2-3-4-6 hours at a slow pace with a heart rate of 130bpm. Give me one 800m at 2:30 and i'm shaky and wobbly and ready to puke. yuck. These young kids on the track team have so much natural speed though, its scary. They can crank out these intervals like nothing. My 3 hour run, for them, would be deadly however !!

Sunday, April 6, 2008


check out the picture. its the day we left for spring break - temperature 25 degrees. Snowbank 7 feet 4 inches tall. Today its 60 degrees, sunny, and beautiful. Gotta love it. The giant snowbank has shrunken to a measely 5 feet 2 inches tall today. Wahoo !!

Friday, April 4, 2008

burned in more ways than one

So, we're on our way home from Florida - and i'm burned. Pictured above, I"m striking a pose with GOOFY and the girls and Harrison .... I'm sunburned and happy as all get-out about it. And, burned because our flight is delayed - we were supposed to leave at 930pm and its delayed to 1130pm. Which mean, in turn, that we'll get back to Gaylord about 6am.. ... OUCH. Its gonna take some GOOD HOT BLACK coffee to get us home. But, the 7 days in the sun were worth it. I was whiter than white and I needed the sun, we all did.