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New Year

Friday, January 03, 2014

I am finally feeling better. What a long mixed up journey 2013 was. I started the year recovering from a bum foot. Ran the Donna Half in Jax Beach and felt decent. Ran the Rock CF Half on Grosse Ile (Mich) and injured my hip. After 7 months of hip pain, drugs and physical therapy I finally began to get better. November and December I was on the road a lot and then I got hit with a 3 week Upper Respitory Infection. I am ready to put this all behind me.

I just finished reading "Elite Minds" by Dr. Stan Beecham. It was a fascinating read that asks you to challenge yourself but takes you away from traditional goal setting.

Here are some things I am working toward in 2014:
1. Rim 2 Rim #12 this June
2. Run a Half Marathon in Jacksonville in February
3. Workout 300 days
4. Tackle relearning at least one Winter sport ... cross country skiing, downhill skiing, ice skating or snowshoeing
5. Begin Yoga
6. Start writing a book (got the idea on my run today) .....
7. Be a better coach ... Top 5 @ track team state ... To 10 @ CC state meet
8. Read 30 books ....
9. Run 1000 miles including the GLR
10. Eat more vegetables
11. Climb Mt. Washington
12. Log runs and food daily
13. Drink more Water


Return from the North Country

Sunday, July 28, 2013

I survived the GLR. I had 5 runs in 3 days ... none were easy.... none were fast .... but I survived in one piece with relatively little hip pain. We had a great time. Our team was a fun blend of young and old, veterans and newbies. I was the slowest team member by far. I cannot run it again at my current weight (226 on the day I left). I told my teammates that I would not be back if I had reached an end of January goal weight of 199. Stating my January with a hard number forced a commitment.

I met my wife, daughters and grandson in Traverse City for a week of relaxation - trail running and biking. I lost two pounds on vacation ... that may be a first.

I've been reading a Matt Fitzgerald book on eating and training. It has got me rethinking my approach to food and nutrition.



Wednesday, July 17, 2013

The Great Lakes Relay starts on Friday (7/19) at 6am outside of Rogers City Michigan. This is the 22nd annual run across northern Michigan. The race is a 3 day affair run on state forest trails, two tracks and back roads. We will finish on the beautiful beach at Empire with the Sleeping Bear Sand Dunes in he background. It will be challenging. Each 10 person team will cover over 284 miles in the 3 days. I've run this thing 15 times and it is always a challenge.

My hip is not fully recovered but most of the way there. My training is consistent but not at the volume I would have liked. I'm as ready as I can be for the run(s). Looking forward to th adventure!



Sunday, July 07, 2013

Recovering from my bad hip has been a long, slow, painful process but .... it is getting there. As I slug through this injury it has become very clear that most of my injuries and physical problems over the last year are weight related.

I had a foot injury in November that led to no running for 6 weeks. That led to being under trained for my February half marathon. That led to, what was probably, an over use injury running a March Half Marathon on too little training. 2 1/2 months later after not doing the simple things I would recommend for any of my injured athletes I was still hobbled.

The chiropractor has helped a great deal. A massage helped. A trip back to my regular doc helped. Ice helped. Daily eercise has really helped. A week ago I had serious doubts about the GLR (Great Lakes Relay). Now I am pretty sure I will be slow but able to run my legs.

For the millionth time I am vowing to never be here again. I hate being injured and out of shape. Weight is the key.

  Member Comments About This Blog Post:

NHES220 7/7/2013 2:32PM

    Sorry to hear about your injuries. I am recovering from a strained hamstring myself and just starting to walk/run again. One thing that has helped me is a foam roller. I use that for my hamstring/quads and IT Band. It is a big help. I got mine at the local running store and there are some videos on SparkPeople and YouTube on how to use them. Hope your injuries are on the mend!

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DR1939 7/7/2013 2:12PM

    Here's hoping things are good to go for the GLR.

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COOP9002 7/7/2013 1:54PM

    Sorry to hear about your struggles. Hopefully you will heal quickly.

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Summer's here and ...

Thursday, June 13, 2013

the time is right for .... getting in shape.

The last official day of school was yesterday. However, I have a few loose ends to tie up. I won't let that get in the way of my summer training plan.

I have been nursing a sore hip for several months (since the Rock CF Half in March) and it finally seems to be coming around (chiropractor, naprosyn and stretching). Track season and my hip took a major toll on my conditioning. So I'm basically starting from scratch. I have the Great Lakes Relay in exactly 5 weeks. One year from today I will be packing for the Grand Canyon and a Rim to Rim hike (#12).

Here's the training plan:
* Stretch every morning
* 30 minutes light cardio (walk, bike, jog) in the morning
* build back to daily running (as my hip allows) with a goal of being at 30-40 mpw by mid July (the GLR)
* Weight training 3-4 days a week
* Long Run once a week (@ 20% of weekly mileage) with goal of 8 miles by August 1st
* once conditioning returns (July 1st?) do a weekly track session (400's)
* add hill sessions once I am pain free in the hip (before July 1st)
* do at least 1 tempo run every two weeks.
* train for a major race (Crim?) before school starts.

Other goals for Summer:
* enjoy Max every day I can
* be under 205 for the first day of school
* eat healthy - eliminate all fast food; reduce sweets; drink water
* attend at least 3 concerts
* go camping once
* attend at least 3 ballgames
* read 10 books
* have 30 boys on my CC team
* be a better coach (more on that in future blogs)
* find a beginners Yoga class and dedicate myself to learning it
* ride my bike daily
* practice golf (as opposed to playing golf) daily
* play golf twice a week (at least)
* Keep this Blog active at least once a week
* Spark daily

Let the Fun begin!!!

  Member Comments About This Blog Post:

MATTHEW0498 6/13/2013 8:33AM

    What a great list! Even if you only accomplish half of your goals, you will have accomplished A LOT. I love your drive, keep it up! emoticon

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SHARONCAPPS 6/13/2013 8:25AM

  Wow, that is a lot of things to do. Very good list. Good luck and thanks for sharing.

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