Guns & Hoses

same time as Polar Bear, BUT I jogged nearly the entire course this time.

not much rain, even thought lot was predicted. That was nice.

ran with 145bpm track, too. the hills on this track killed me. Most of my running has been more flat. I'll get there, but it will take a bit longer...

Well, the Couch to 5k plan has been pwned.

In Florida this week, running week 8, I noticed that not only was I NOT out of gas at the end, the pace was seeming to be a bit slow. So, on a test, I decided to try the week 10 graduation mix of the PodRunner Intervals podcast. This was 35 minute at 145 beats per minute. The rate prior to this was 140 bpm. I DID IT!!

So, now I am really ready for Guns & Hoses this morning.

running out of track...

need to increase the road distance. not sure how.

our route begins at the new Ball Ground city hall, goes around that block, the south on Valley St
to the end near the Chevron at exit 27 on I575. This was fine for several weeks. Now that I am in Week 6, I find that I warm up around the block, and get back from the turn-around point before the run is complete. I guess we need to find a new area. I am just not sure where. This one was very nice. flat, low traffic, somewhat lit. oh well.

I just hate driving some distance to get to a place to run.

week 5 complete

ran *more than* 20 minutes today. Sometimes the podcast does not have all the warm-up time built in, so I was concerned that since today was just warm-up, run, cool down, there might be less warm-up music. So I started to run sooner. (Turns out there was indeed a arm up to run cue... Oh well.) The run was scheduled for 20 minutes. I think I ran about 22 minutes. some interesting pain in my shins and outer portion of my calves. probably due to the punishment they take from the body above them.

I need to plan a time to calibrate the Nike+iPod so I can get accurate numbers. However, I am not certain that will be time well spent since I am still developing my pace, and things should change. I suspect the Nike+iPod system sort of assumes how fast your pace is based on how long your foot is in the air, and since I still shuffle so much as I extend time rather than speed, the calibration might still drift as I improve. not sure. I guess I'll try and calbrate at some point and see.

what a way to start the week

well, February started with a bang. John calls at 12:30AM Monday morning complaining that it hurts severely to breathe. Carol and Hannah spent all night with him at ER while they pump him with pain and anti-anxiety meds, 2 bags of fluids, draw 6 vials of blood, and finally determine that due to sinus infection antibiotic, plus overexertion playing Sunday afternoon, he had some muscle damage. He was discharged at 7am with vicodin script and finally Carol gets to go home and sleep. On my way to office, and corner of Douglas Rd and Jones Bridge Rd, I see an SUV turn left in front of sedan and get flipped. "Missed me by that much" as it went past. mom and daughter in sedan, 1 man in suv. I had already gien 911 operator the sedan details, and when I told 911 op that the SUV driver was alone in SUV and was out, no major injuries and talking with us, she brilliantly asked if he was breathing. You just have got to love call center scripts. Carol joked my guardian angel probably wet his pants. I know I nearly did. no one hurt. so, due to these, plus the normal crazy of our weekends, we had a nap and decided couch to 5k can be Tu Th Sat this week.

bad idea #2 (I sense a pattern...) & the Animal Shelter Scurry

So, if you have the chance to get up early, take morning blood pressure and vitamins, eat nothing, then go run/walk a 5k, this might not be a great idea. I had a plan. I was gonna interval this bad boy and wrestle it to the ground. Well, I finished it, and in a better time than last time, but did not pin the sucker. sort of just kept it in submission. This was the Cherokee Animal Shelter Scurry. 27F. Carol took photos of my frozen sweat.

I was about 100yards into the 5k when I realized how bad it was that I had nothing to eat. dry heaves will make you walk. but, like I said, I finished the distance. time was 46:something. they are supposed to post results.

Later, I plan to visit the t-shirt place near us and see what warm-ups they have. I hope to find some dark colors in fleece or thin sweatshirt material.

bad idea #1

so, if you have the chance to attend a business partner chili cook-off, you know, the kind where you sample about 15 varieties of chili with names like "Chernobyl," "brimstone," "slap yo momma" or "no crybabies" try to do it on a non-running day. (nahhh, I did not barf, but thought I might 2 times)

Finished Couch to 5k week 4. Ready for week 5. it was really rather cool to her Lance Armstrong n the Nike+iPod with congratulations, you just recorded a new personal best for the mile. We sort of tweaked our route. Part of the road was a bit slanted (hey, this is a rural area...) and was sort of bothering Carol's knee. We now, warm up around 1 block, then go linearly out a road to were it tee into another road, then return. Same distance, just not a loop.