Rash Ramblings

A runner once, an explorer always!

Category : Ready To Run

Still Here

I am still here. I just haven’t been in the mood to write. There are too many distractions right now. There are so many things to finish and so many to start. I guess it is good to have so many things in front of you. It keeps you pushing forward. I hope that never ends.

The running has been somewhat of a struggle this year with the drought and intense heat. I guess it is a good thing I signed up for the Capitol 10,000 back in October. I received a new scale for Christmas. It was nice, but what I saw when I stepped on it was not. I was a half pound heavier than when I started all of this. I knew this was the time to step up the intensity of my workouts and get to doing runs instead of run/walks. It was kind of disheartening that just after I started this push I gained an extra pound four days in a row, so now I was three pounds heavier than when I started. That is not good psychologically. You just have to use it to push you harder. It is getting better though. I am at least ahead by three or four pounds and, hopefully, by mid-February I’ll be back close to what I was when I raced last year. It would be nice to be back somewhere in the 180’s and even better to be back in the 170’s. I probably did as good as I did in college because I was willing to run a lot and I didn’t have enough money to over eat. We’ll see how it goes. The legs and body feel good. My endurance needs to be tweaked and all of it is going to have to come together for me to get the speed I want. Anyway, as they used to say, “Onward through the fog!”



Inching Forward

I ran an eight miler back on the sixth of March and the next day a fairly hard six miler and after that I cratered. On top of being tight and achy, my work load has greatly increased and the temperatures are rising. I am glad it is getting warmer. I am so tired of putting on and taking off multiple layers to run. It has been hard to get going for the last week or so. I am back to my longer runs and I hope I can get everything loosened up and ready to run a good race on the 27th at the Capitol 10,000. It is going to be the luck of the draw. I am not at all consistent right now. At the same time, I am so much further along now than I was 10 months ago. I am around twenty pounds lighter now. I am not totally sure where my weight is since my scale broke, but I am back to wearing clothes I haven’t worn in years. All the pain and agony I have gone through has been totally worth it. It always feels so much better after I finish.

Looking at where I was and where I am now makes me feel good, but I don’t know how realistic I was to expect that maybe I had a chance to go from no running to thinking I might have a chance to finish in the top ten in my age group at the Capitol 10,000 with less than a year of training. All this while still trying to maintain my work commitments. I do want to continue this routine, but right now I’m not sure I want to commit to running next year’s Capitol 10,000. I’ll make that decision when it is time.     Tues  36:01.34 Walk     Wed  59:33.21     Thurs  34:29.37 Walk     Fri  20:06.76     Mon  18:51.74     Tues  18:50.21     Wed  60:58.17     Thur  58:53.66.



03/07/11     Today I wasn’t sure how far or how fast I could run as yesterday I completed a run of a little over eight miles. This was the first time in over twenty years that I covered a distance that long all in one run. I felt amazingly good after the run, but was afraid what I might feel like on waking up this morning. I was stiff and sore and I originally thought I might only do two miles this morning. Instead I decided I would set out on my six mile route and go as far as I could. I made it all the way. I made it to the halfway mark at 28:47 and so I figured I would finish in about 57:30. All through the last part I felt like I was in slow motion, so I was pleasantly surprised when I looked at my watch after I finished and it said I had completed this loop in 56:39. That meant I had run the second half in 27:52…almost a minute faster than the first half.

It is now getting to be crunch time as the Capitol 10,000 is only about three weeks away. I really don’t have a good feel as to what kind of time I can run. I estimated my time at 44:00 on the entry. I WANT to run around 38:00. Thirty years ago I was down around 33:00, but I was also at least 40 pounds lighter. Some of how I do will be determined by how much more weight I can shed before then. A lower weight and my ability to get into a more efficient running form will be the big determiner on how close I can come to my goal. I originally set as my goal to finish in the top ten in my age group at the Capitol 10,000. The question will be…”can I do it this year or will I have to wait another year?” At this point I am not even sure if I will want to run the Capitol 10,00 again next year. So, right now I just push on and wait to see what unfolds.      Thu  56:05.43     Fri  17:31.64     Sat  34:21.39 W  Sun  76:04.00     Mon  56:39.06



More Movement

I am finding now that as much as I got tired of the heat, I am finding all of this cold weather much more distasteful. It takes extra time to get all bundled up. You are never sure when you have the right amount of clothes. I took a break in all those really cold days, which put my running off for most of three weeks. I wasn’t sure then whether that would be the right thing to do or not, as far as getting me to my goals. I did know that I just couldn’t be out running in that weather. If I push this to the point I am making myself miserable, I will end up justifying the need to abandon this pursuit for something else. I am now thinking that maybe that time off was beneficial as I seem to be finding a new gear here lately. I am feeling much more optimistict. I may not make the top ten in my age group at the Capitol 10,000, but I am much better equipped to get near that now than I was even a month ago. I don’t know if my weight has anything to do with it. I haven’t weighed myself since before Christmas when my scale broke. There is a little over three weeks until race day. This will be the big push and I’ll try to be better at putting my thoughts down here.     02/20  31:29.35     02/21  34:09.32     02/22  17:57.78     02/23  54:46.32     02/25  17:14.58     02/26  52:41.00     02/28  31:23.51    03/01  17:49.42


I watched the Indy 500, and I was thinking that if they left earlier they wouldn’t have to go so fast.  – Steven Wright

Hold fast to your dreams, for without them life is a broken winged bird that cannot fly.  – Langston Hughes

You have to be fast on your feet and adaptive or else a strategy is useless.
– Charles de Gaulle

To fly as fast as thought, you must begin by knowing that you have already arrived.  – Richard Bach

Quotes from: http://www.brainyquote.com/



Afternoon Run

I stayed up late last night so I opted for an afternoon run today. I drove over to the trails and started at the zero mile marker. I have been wanting to check my pace and I am not real certain of the distances on my various routes. I have been thinking about doing this anyway, so today was the day. It seems like every run begins with shaking the rust off. It sets in so fast. I came through the first mile  about 8:38. This is very disheartening to me, but it is what it is. I remember those days of cruising through ten miles at lesss than a six minute pace. Right now that feels as likely as me stepping outside and taking flight. I came through the three mile point at 26:12, which is an 8:44 pace. That means I slowed somewhere in those next two miles (and in my mind it felt like I was going faster.) I intentionally picked it up in the last two miles. I wanted to at least cover the last half of my run in the same amount of time as the first half. I was pushing myself, but in reality I think I had quite a bit left. I was thinking how easy it would be just to accept that this is as fast as I can go now, but I know that it is not. I finished my six mile run in 52:04. That meant that I covered the last half of my run in 25:52.  That is back to the 8:38 pace that I started out on. That is a little victory, but I’ve got to do more. I really want to run around a 38:00 in the Capitol 10,000. When I turned in my entry, I put 44:00 as the time I thought I would run. With this run today I am about eight minutes off my predicted time and there is a little over three months to go. I am fairly certain 48:00 is reachable, 44:00 is possible and anything below 44:00 would make me ecstatic. I have got to start varying the pace during my run. I need to feel the pace go as close to a six minute pace as I can. If I can reach that, I will then just have to work on extending the duration. For now…I just press on.   Tue  52:04.80



Cold and Stiff

I got up Friday morning feeling really stiff, my legs were sore, my shoulder was still hurting and the thought of getting out in the freezing cold wasn’t making any of this any easier. I got dressed anyway as warmly as I could. I was sitting there in the chair thinking how much I didn’t think I could make a run and on top of that how tired I was. I drifted off into a little nap for 30 or 40 minutes. When I woke up, two thoughts went through my mind. I could get undressed, take my shower and get on with my day and save this for tomorrow or I could go ahead and step out the door and see just how far I could go.

I chose to step out the door and go as far as I thought I could go. About an hour later I was back. I ran to the spider and back. It was kinda slow going in the beginning. I felt like I was struggling the whole way, but my total time was about average for that distance. It just goes to show your body will lie to you and you just have to know when to push on.

Saturday I ran to the spider again and  the running was easier and my time was somewhat faster. I am running my routes at a faster pace, but I think the amount of clothing I am wearing on these cold morning runs is holding me back somewhat. I guess I’ll just have to wait until it gets a little warmer to find out.

I took Sunday off. We are in the middle of grinding and staining some of our concrete floors and the furniture is stacked in the kitchen where I go through to get out the door. I know it is just a convenient excuse, but I am using it. Today it was in the low to mid 50’s on my run which meant a lot less clothing. I even had to take off my sweatshirt before I finished. The next few days should be as good for running…even a little warmer.     Fri  57:53.54     Sat  56:31.93     Mon  56:22.44



I was just starting to pick up some steam and then there was that incident with the bad food. I recovered from that only to get poked in my calf last Thursday by an Agave americana http://ag.arizona.edu/pima/gardening/aridplants/Agave_americana.html . It was very painful and I hobbled around limping for the next two days just as if I had pulled a calf muscle. The third day I was able to return to running, but I ran my short course just to make sure everything was okay. Today I ran my long course and I feel like I am back in the groove.

It has been a big boost to add the longer runs. I can feel it making a difference and I am starting again to shed weight. It is still fluctuating some, but I have now gotten down to 201 pounds and I am fairly certain I will drop below 200 in the next couple of weeks. The more I lose, the easier it gets to run. I started thinking about all the weight and the long time off from running and came up with a conclusion. We add weight over time as we slowly get out of condition. This weight and the condition we have developed as we have added this weight is the thing that keeps us from easily putting our body in overload, because we think we are in better shape than we are. As I have begun doing runs over a half hour in length, my wind and stamina have improved. Although I have been unsure of being able to compete at the level I want to by race time in March, I am now feeling more confident. I have registered for the Statesman Capitol 10,000 http://www.statesman.com/cap10k/ to be run on Sunday, March 11, 2010. I have not ruled out participating in another race before then, but whichever race is my next one will be the first  in over 20 years. If I keep improving like I have so far, I hope to surprise even me.  Tue  49:35.82     Wed  45:47.29     Thur  18:39.86     Sun  17:29.66     Mon  46:00.23



No way!!!

I woke up this morning and I could barely move. At least I thought that was the case. I went ahead and made the move to get out of bed. After much deliberation, I finally decided even though I knew it was going to hurt, I would make the attempt to run. I would even attempt the longer run like I have done a few other times this week. I started out slow and after a little while I started to loosen up and felt alright to run.

This goes to show the very hardest part about making this work is just getting yourself out the door. You may feel there is no way physically that you are going to be able to complete the task, but you have to try anyway. After three 45 minute plus runs this week, I feel totally different. I know there is a point somewhere around 30 minutes of activity that puts you in that zone of actually making a difference in your physical conditioning. I personally have proved that to myself this week through these runs. It is almost like I did more good this week than I  have done in the last four months, but in truth I know that not to be true.

In getting started with this running routine I had to make it attainable. It is very easy to get distracted from the goal when it feels unbearable and you do not seem to be making much progress. This morning I thought of the person who is dieting or exercising to lose weight and has that pervading thought of a candy bar or other such treat that might supposedly make everything better. That thought was generated from my thoughts as I ran in that cool almost cold air for I kept picturing myself in bed pulling the warm covers up under my chin. I knew I was actually in the better situation. It also probably strengthened my conviction knowing I was able to overcome any negative thoughts I had and press on. And…press on, I will.  Sat 49:33.83


Energy and persistence conquer all things.
– Benjamin Franklin

Having chosen our course, without guile and with pure purpose, let us renew our trust in God, and go forward without fear and with manly hearts.
– Abraham Lincoln

Great changes may not happen right away, but with effort even the difficult may become easy.
– Bill Blackman

People of mediocre ability sometimes achieve outstanding success because they don’t know when to quit. Most men succeed because they are determined to.
– George Allen


More on more…

I think maybe no matter what you are into, your body (and maybe mind, too) always wants more. At least maybe the tendency is to increase what you are getting no matter what you are into. That is where you get into trouble when you are “into” too many things. Some want money, some want food, some want leisure, some want work, some want sports or any number of other things. This can lead to a person being overwhelmed because you just can’t have it all. The satisfaction we eventually find is more about what we have learned to do without. More is a higher level of responsibility or at least it should be. Doing with less allows for more freedom.

All of this comes to us by the path we choose and no matter what path we choose, there are always paths going off in all directions to take us to another place. It is our choice. I find now it was not true that I didn’t have time to run with everything else I was doing. It was me not making time to run. It was not a priority. The double beef hamburger was a priority that I made a habit. It was so much so that even when I wasn’t that hungry I still ordered it because that was my habit. I also got into that mode of, “I’ve done all this so I deserve a reward.’ After a while though you are rewarding yourself even when you don’t deserve a reward. This has become rampant in our society. You hear about people getting these huge bonuses even though there company is failing. Are they getting a bonus because they were supposed to be making the company fail? That is the part of the economic situation we are in right now that I like. It is making people reevaluate their lives and their priorities. We can always do better, but in order to do so we have to be aware of the path we are on.

As I have now stepped up the workouts I find it is not that much more effort for a much greater reward. I expect to finally start seeing some real results. As I increase the workload, I expect to become much more efficient. I will continue right now in the 45 minute range for my runs. By December I will try to increase this to an hour. After I get to that level I can then start working on increasing my speed. Regular runiing for an hour a day will be more than adequate to allow me to compete in a 10,00 meter race and continue on to my goal.   Thu 48:21.83


Every man is a damn fool for at least five minutes every day; wisdom consists in not exceeding the limit.  ~Elbert Hubbard

The years teach much which the days never knew.  ~Ralph Waldo Emerson

A man begins cutting his wisdom teeth the first time he bites off more than he can chew.  ~Herb Caen



It is the same day as the previous post and I did,as I alluded earlier, put in a second run today. I am ready to get this show on the road. Also as part of this phase two, today when I stopped for lunch, I got a single meat hamburger with no cheese, fries and a unsweetened tea (the only kind I would want anyway). We’ll see about further tweaks to the diet. I know when I was running before, there were things I didn’t eat then that I do now that could go away again. It won’t be a thing either that I am just keeping myself from eating them, but that I just loose the desire to eat them or at least eat them much less frequently.

The run was at a decent pace for me right now. It was very sunny and very warm. I felt good although a little stiff from pushing it some this morning. It was somewhere around four miles and I finished in 34:02.14. I post this even though I am a bit embarrassed in my per mile rate. I am doing this with every intention of getting as close to the times I was getting in my 20’s as I can. I don’t know if it is possible, but at the same time I don’t know that it is impossible. That would mean I would have some training runs with six to seven minute per mile pacing. So time will tell and I can only try to reach as far as I can and see where that leads.


I’ve come to believe that all my past failure and frustration were actually laying the foundation for the understandings that have created the new level of living I now enjoy.  – Tony Robbins

Start early and begin raising the bar throughout the day.
— Bruce Jenner

To give anything less than your best is to sacrifice the gift.
– Steve Prefontaine

You have to wonder at times what you’re doing out there. Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.  – Steve Prefontaine