Rash Ramblings

A runner once, an explorer always!

Posts Tagged ‘Capitol 10K’

Avoidance Averted

I had decided the last day of 2011 that since it was Sunday on the 1st I would wait until Monday to get started on my training to the 2012 Capitol 10,000. The only thing is I woke up Sunday morning knowing I was just putting off the inevitable. I needed to get going or forget it. Every day you don’t do what you know you should be doing you are getting behind. If you wait long enough, you might find “too late.” I have mostly only been walking since I finished the Capitol 10,00 last year and between that and too many breaks, I am here about eighty something days away from this year’s Capitol 10,000 weighing more than I did when I started all of this. Physically I am in a better place than I was, so hopefully I can rectify this fairly quick. I must increase the time and intensity of my training on a much steeper degree to get where I need to be by then. So far anyway, I’ve been out every day this year. If I can keep that up and be more diligent about keeping this up, I’ll be making progress.



We had a strange day in May yesterday. Our high was 54. Sorry…I didn’t get out yesterday morning. It was in the low to mid 40’s then and I just couldn’t justify it. I did get out today and it was only slightly warmer. The running is getting easier. It still hurts, but not as much and I know a little more what to expect now. I’m thinking about the next push. I probably need to set a better plan as to what I want to do, where I want to be and when I want to arrive at these points. It is time to get rid of the shotgun approach and zero in more on the target. I’m not looking for an obsession, but I am looking for a little more success.

I know that in order to have improvement, I can’t be in the comfort zone. I know I could have done better in the Capitol 10,000. I just wasn’t in the mood to push past my training pace. I would be happy with a “good” time. That will not be the case a year from now. This will be an interesting year.

Mon  22:15.63 W/R     Tue  22:14.26 W/R     Wed  22:31.62 W/R     Fri  22:50.42 W/R     Sun  22:37.54 W/R     Tue  21:48.05 W/R


A runner must run with dreams in his heart, not money in his pocket.
Emil Zatopek

A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world.
Paul Dudley White

Exercise should be regarded as tribute to the heart.
Gene Tunney

He who has health, has hope; and he who has hope, has everything.
Thomas Carlyle

Here’s what I tell anybody and this is what I believe. The greatest gift we have is the gift of life. We understand that. That comes from our Creator. We’re given a body. Now you may not like it, but you can maximize that body the best it can be maximized.
Mike Ditka

The first wealth is health.
Ralph Waldo Emerson

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Race Day – Capitol 10,000

1:15 am     Okay, I’m up and showered. I am a little anxious to see what this morning might bring. I look back on the lines that were at the beginning of ABC\’s Wide World of Sports . It referred to “…the thrill of victory and the agony of defeat…”. I know my day will be somewhere in between that, but it is the unknown that causes my anxiousness. I have not been good at making my submissions here, but I have been out running as I could mostly every day. I backed off some this week doing shorter runs faster with intervals of walking. I was mainly trying to rest my legs as they have felt dead lately.

Anyway, I must take off now. The start of the race is looming. I’ll be back later to report the good, bad, or ugly.

03/28/11     12:20 a.m.     I’ve gone the whole day wihout getting back to this. I drove down to the race this morning and ended up having to park about a mile and a half from the starting line. I walked over and got into my starting group (purple) about 45 minutes before start time. The start was clean and not too bunched from where I was. It was fairly easy to maneuver throughout the racecourse. I ran hard and steady, but not realy pushing myself as much as I thought I could. I knew what I could do and didn’t want to jeopardize it by overextending myself. Overall it was a decent showing for my first race since 1987. I finished 81st in my division, 1558th overall and averaged an 8:05 for each mile. My gun time was 50:42 and my chip time was 50:09. I’l take a day off and start back with my training on Tuesday.



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

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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




We are given obstacles and trials so that we have to depend more on God and in this way our faith will be increased.

As I go out on my runs I make little observations that in my own mind are now truths. I will run up to an intersection where cars are stopped and rather than demanding or taking for granted they will stop or remain stopped for me, I choose to run behind them. It puts the control in my hands. I know I am no match for any vehicle when I am on foot. This fact is also true for bicycles.  A lot of the bicyclists demand the road is theirs, too. I can agree with that to some point, but at the same time I understand that these motorized vehicles are much bigger and heavier than me and someone doesn’t have to be doing something intentionally for me to get hurt. I also do not necessarily agree with these “hard core” cyclists that think that their right overrides the rights of others when they tie up traffic because they cannot maintain the posted speed limit. I chose to stay out of the way of these vehicles whether on foot or on bicycle. It makes more sense to me to take the secondary roads that are less travelled by the motorized vehicles. I take it as my responsibility to stay out of their way, because I like living and because I know I can trust me.  As for the others out there, I have no way of knowing their thoughts and/or distractions. It only takes a second to totally change what is important.

I am now looking at this running thing differently than I did when I began again to run. I thought I would have a little pain and adjustment as I tried to get going again, but it really hasn’t gotten better or gone away. It may have changed a little. There are days I can barely get out of bed and when I do, I;m not sure if I’ll be able to make my way to the bathroom, much less be able to go for a run. Many days I have just decided I’ll go out and see how far I can get. Most of the time on these days, I feel like hell for about a mile then everything starts easing up. It just goes to show that you don’t really know what you can do until you try. I don’t know what the road ahead holds for me. I believe I was inspired to get back on the road and I am not sure where that will lead. I set my goal to finish in the top ten in my age group at the Capitol 10,000. If I was to look at that realistically today, I would have to say it looks more probable in 2012 than in 2011. I am not giving up though. I can’t say what God has got in store for me and if it is to be, He can make it possible.  As in other aspects, it is for me to just to plant the seeds.

Also, today I have reached another milestone. I have not missed a day in about two weeks. I always weigh just after my run. Whether that can be agreed to as the best time to weigh, I do not care. It is just my intention to weigh at the same time under the same conditions so that there is some sort of constant. Today, I weighed in at 199.4 pounds. This is the first time in probably 20 years that I have have dipped below 200 pounds. This has not been an overnight thing either. I am peeling the pounds away in onion skin layers and I am realizing it is not just the exercise. The whole lifestyle has to be attacked…exercise, eating habits and even the amount and quality of rest I am getting. I feel better about the change. I wasn’t happy looking at that guy in the mirror. When I looked in the mirror, all I could think was, “Who are you and what have you done with my body?” As it is, I will keep on with this new routine and look forward to gaining the new insights and hopefully, a better quality of life.     Wed  18:04.70     Thu  17:34.06     Fri  20:00.07 W     Sat  45:17.48     Sun  17:17.31     Mon  45:59.02     Tue  46:19.49



Day Six…

Every morning I run I am formulating what I am going to write while I am on the run. I want to record what I was thinking, but even more I want to have said something that is useful to someone else. I started these runs because I have a goal to place in the top ten of my age group at the next Austin American-Statesman sponsored Capitol 10,000. The tenth place finisher in my age group last year ran a chip time of 42:55. Back when I was running my best I ran some 10Ks in the 33:00’s, so I definitely know the potential is there. I take my steps slowly now knowing I will increase the intensity at an increasing rate as the race draws near. My biggest step has been to get my body use to the routine and movement of running regularly.

On the run today I was going over important things to monitor while on the run. I try to make sure I am relaxed – shoulders are down, hands are open and relaxed, jaws are loose (you don’t want to be gritting your teeth) and also that I keep a smooth stride. I also have running through my mind something one of  the runners I used to run with said. His name is Greg Lautenslager and all of us at Tech that ran with him were pushed more just by around him while training. He said, and this quote may not be exact, that a coach of his once said that “you must run to win and the rest will take care of itself.’ I don’t know that I ever thought that way. I always tried to do MY best, but did I sell myself short by having a preconceived notion of what my best was? I think if I had consciously had that thought in mind I might have done better.

I will go into this endeavor with that thought in mind. It is time to step it up. I will not let my mind hold me back. I say I will aim to be in the top ten, but I really strive to win my division. Now as I wind this down, I look back in an excerpt from my journal to day six of  my bike ride in 1984 from Durango, Colorado back to Texas. :

Thursday September 13, 1984

I left my camp in the river bed headed for Vega. It was just barely light when I started (7:07 am)

A shot from my campground under the bridge.

I think the ride from Channing to Vega was the toughest so far…no matter whether I was going uphill or downhill I had to pedal. The wind was blowing in my face…and at times 20 -30 miles an hour. It was also about 93 – 95 degrees and the sun was beaming down on me. I was thinking to myself of seeing how the ride from Hereford to Lubbock was and if it wasn’t any better – I might take the bus to Abilene.

I made it to Vega about 11:15…thank God. I stopped at a the grocery store and bought some snacks…chocolate milk, pineapple cinnamon rolls, bananas, and an orange. I went across the street to the courthouse lawn and sat under a tree and ate. Vega was a nice town though there wasn’t a whole lot there. I was heading out of town and stopped at a gas station to fill my water bottles…I also rested a little more.

I headed on to Hereford. It was not nearly as bad there. I got up some speed for a while…then the wind picked up again and I ran into some uphill. The sun was really hot and the trees along the road were about 15 miles apart.

It was good to get to Hereford (about 3:15 pm). I headed to a friend’s dad’s house…… I knocked on the door and one of his younger sisters opened the door and she didn’t recognize who I was…at first she thought I was the yard boy. (Pretty funny as it turns out) His dad came home about 5:30 or 6:00 and he took us out to eat at K-Bob’s. It was great I had steak and shrimp.

It was great to see them again… …His younger sister talked me into riding into Lubbock with her (didn’t take much). God answers prayer! We got into Lubbock late…

I stayed in Lubbock a couple of days so I won’t add another excerpt again until the 16th. 18:04.30

Heat, ma’am! it was so dreadful here, that I found there was nothing left for it but to take off my flesh and sit in my bones.  ~Sydney Smith, Lady Holland’s Memoir


A Few More Steps

I left the house this morning after two days away from the run. Running and 8-10 hour work days in the 100+ sun do not go together nicely. Maybe if that was all I was trying to do, but other commitments make it necessary to make sure I balance things out. This morning ther was a relatively cool breeze blowing and it seemed a bit brighter probably from the sun reflecting off of the clouds. The puffy, cottony looking clouds were passing overhead at fairly brisk pace. I myself was not. I ran a little at first, but I felt like the Hulk bounding down the street shaking everyone from their beds. I decided this outing would be one for the soul, so I walked briskly and took in the morning air. It was also much easier to look up and watch the clouds. As there were breaks you could see the stars blinking brightly behind them. I could see the constellation Orion center most in the sky in these breaks, as I like him am out hunting, I am looking for that more fruitful path. I continue on and stealthily look ahead to all the possibilities.