Rash Ramblings

A runner once, an explorer always!

Posts Tagged ‘training’

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.

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Stumbling Blocks

It is easy to let things get in the way this time of year. Work is very busy, lots of travel or travel coordination and the heat has been very oppressive lately. Yesterday it was 106° F and most of the last week and a half have been over 100° F. My gut was not treating me well into this last weekend and I didn’t feel very well, which meant I just wasn’t going out on the road and I didn’t for a few days. This is just not the time of the year to make a statement, especially as far as running goes. Right now I am content to make my allotted time, even if that time is spent in a brisk walk instead of a run. I enjoyed this morning. It was very breezy and made for a very pleasant time. There may be rain in the next few days, which we desperately need. I will alter my schedule as needed.

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One Year Later

It has been a little over a year since I first started back running and recording my thoughts. Although this has mainly been about my running progress, I didn’t start out or do I continue to think that this would be my only subject here. It will be the main focus for the near future.

This morning I opted not to go out the door. We were out until about 9:00 pm last evening getting the chicken coop add on completed in a way so that we could get the other three “girls” outside. They are not quite to the size that we can add them to our original four…too much pecking going on. Their new pen is attached to the end of the other pen so they can get used to being around each other and maybe be put together in the next month or so.

As for the running, I am at a much better place one year later. At this point last year I was still trying to make it through a two mile walk. I have since run eight miles in a single run. I have slimmed up and lost a significant amount of weight. I am still stiff and sore when I go out to run, but that may be a constant thing. I may be more surprised if that does go away. What has mostly gone away are the pains in my muscles and knee and hip joints that feel like they might be or on the verge of being an injury. I think there was a period of re-alignment that occurred as the muscles and tendons strengthened. I have done all of this in the same pair of shoes and they are showing significant wear. I know I am past due on getting a new pair. It is high on my list of things to do. For now I press on and when my schedule slows down to normal, I will again push to increase my mileage.

Sun 22:18.93 W/R      Mon 21:36.38 W/R      Tues 21:43.46 W/R      Wed 18:33.41 R/W      Thur 22:23.75 W/R      Fri 20:56.12 W/R      Sun 21:39.77 W/R      Mon 26:23.56      Tue 22:39.65 W/R      Wed 45:16.54      Thur 21:19.90 W/R      Sat 45:41.81        Sun 21:54.67 W/R      Mon 23:04.24 W/R      Tue 21:44.43 W/R      Wed Off

 


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Simmering

It was very still this morning, with only an infrequent breeze that would not move a small feather across smooth glass. It was very muggy and seemed as though that steamy stillness was trying to fill every little crack in your being. I am still in the “hold” mold right now. I walk some and run some. I am trying now to increase the running time and decrease the walking time. The plan is to slowly increase the load. I first aim to slowly get to the 40 – 60 mile a week level and then I will see how much above that I can get. My main goal is consistency.

I also want to lower my per mile time. At this years Capitol 10,000 I finished with an 8:05 per mile average. I definitely think I still have the ability to go below a 7:00 minute per mile for a 10,000 meter. A lot of this is dependent on what I can make myself believe, because there are periods when I feel like I’m on the verge of the old groove. I must find the diligence to focus. Somewhere in this journey, I will find my way to whom I am to become.

Wed  22:22.43 W/R     Thur  20:36.85 W/R     Fri  23:08.82 W/R     Sun  21:12.24 W/R     Mon  19:24.11 R/W     Tue  23:20.08 W/R  Tue  39:00.00 W   Wed  21:23.88 W/R     Thur  18:23.45 R/W


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Tuesday

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

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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

Read more:http://www.brainyquote.com

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Six Days and Counting…

Here it is six days away and I am less than enthusiastic. I thought I could start running again, there would be a little adjustment period and then I would be back in my old groove, just a little slower. As it has been, I have seen many days where I was stiff or hurting to the point that I either could not or did not want to attempt a run. My performance at the Capitol 10,000 this year will be determined by the luck of the draw. This is the time of year that my work load is greatly increased and that has already held true. I was thinking about how my legs have consistently felt “dead” and the thought came to mind that with the running and then being on my feet and actively moving most of the day, maybe my legs just aren’t recuperating or rebuilding as they would if they were getting some rest. I’ll just have to hope for a “good day” and run relaxed and as efficiently as I can at the greatest effort I can achieve. Right now I’m thinking I’ll be surprised if I am impressed by my time. I didn’t run today to give my legs a little break and that was probably a good thing as I was out working until after 7:00 PM.  I’ll try for six in the morning.     Sat 17:09.10     Sun  46:02.83

Gary

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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

Gary

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In honor  of the 175th anniversary of the declaration of Texas’ independence I am posting a letter my great-great-great grandfather, Samuel T. Allen, wrote upon his arrival into Texas. This letter was written to his brother Caleb back in Stonington, Connecticut. The original letter is on file in THE SAMUEL T. ALLEN PAPERS at THE CENTER FOR AMERICAN HISTORY on the University of Texas Campus at Austin. This letter was transcribed by Gary Rash on April 5, 2003.

San Jacinto Augt 25th 1830

Dear Brother,

This will inform you of my safe arrival in the province of Texas in good health and spirits. I arrived on the 21st of July after a long tedious & rather dangerous passage of eleven days from New Orleans the trip very often made in 4 days – we were blown off the coast and suffered much for water – but I feel thankful that our fate was no worse for on examining the vessel after our cargo was discharged we found her to be completely rotten – so bad that I could pierce my knife through her plank I think therefore that I have been peculiarly fortunate to escape as well as I have I am certain that in the future I shall not put to sea without first ascertaining whether I am in a sea boat or a mere wreck.

I purchased a mule immediately on my arrival and have been travelling ever since in this time I have seen nearly the whole of this province and I must agree with all others who have seen it that it far surpasses any other country I have ever seen I believe this spot to be the Eden of North America I think I have at last arrived at the promised land – the fairest spot on earth.

My dear Brother you have requested of me to inform you when I found a place where you could do well by your trade I have now found that place a golden opportunity now presents itself for you to accumulate a fortune on a short time by your trade I shall proceed to print out to you the advantages—Common wool hats such as sell in Connecticut for 75 cents are here worth from $2.00 to $2.50 – roram(?) hats that sell with you for $3.00 & $4.00 are here worth $8. to $12.00 & hats of better quality sell proportionatably high – furs are cheaper here than with you wool is about the same – If you become a citizen under the Mexican government (which is a republican government like the one under which you now live) as I have you will receive 1111 acres of land – if you area a married man you will receive four times this amount which is 4444 acres this of itself is certainly a great inducement

A gentleman with whom I now board by the name of Lynch says that if you will come here & commence your business: he wall pledge himself to give you one acre of Land in a very suitable place & convenient for your business as it borders on the San Jacinto river . so that you would never want for water close to your door . I think this place will be an excellent place for your business you can live here and take up your land where you please. —

I do not wish to urge you to come to this country on account of my dear Mother and Sisters who I know need someone to remain with them – but still feeling for you the affection of a Brother. I cannot bear the idea that you should work so hard and so long as you do and will if you remain in Connecticut and barely gain a subsistence after all your toil – when if you were to come to this country you could accumulate property with so much more facility – this argument alone must outweigh every objection – we all wish to make money as fast & as easy as possible, it is what we all strive for in this world – It was for the purpose of accumulating wealth that I first left my native country. the land of my birth. And all those that were near and dear to me – and until I have accomplished this end at least in a measure I shall never cease to strive I think it to be a duty incumbent upon the Brother & Son of the widow & fatherless to strive to make all in their power and endeavor to alleviate their wants

I would advise you my dear Brother as one who feels deeply interested for your future welfare & prosperity to come to this country as soon as possible and be assured that as far as lies in my power I will render you any service which you may want—

Uncle George is here with me and coincides me in opinion in respect to your emigrating to this country he says that I must tell you not to delay but to come on as soon as possible before some one stops you in your place –

Write me as soon as you receive this and inform me of your determination – If you conclude to come out I will write you a letter of instructions – informing you of your route and cheapest mode of conveyance – likewise what will be necessary to bring with you.

Give my best love to all with you & mother & sister when you see them & be assured I remain your affectionate & loving Brother.

Samuel T. Allen

 

03/02/2011     Apparently a PR for my 2 mile course this morning.     Wed  16:50.45

Gary

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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

Gary

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/

 

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Out again this morning…

I guess I was a little inspired yesterday to find some more speed. My aim was to get out again this morning and see what I could muster on my “spider route.” Then my wife woke me up this morning and said, ” If you are not going to run this morning, could you turn the alarm up so I get up on time.” My thought was, “why would she think I wasn’t going to run?”, but then I pushed through this early morning fog and realized the alarm had been going off and I didn’t hear it because it was turned down too low. I got up, got dressed and was out the door. It was still warm this morning – probably mid 50’s. I tried from the beginning to pick up the pace. I don’t think the run to the spider route is much different from the six miler I did yesterday. Then why had I been doing it so much slower? I ran harder this morning, monitoring my pace along the way. I am moving well right now, but I think the biggest anchor I am dragging is my weight. I’m looking skinnier at 195 lbs., but that is still at least 40 – 50  lbs more than I weighed when I was doing my best running. I would have to admit, even then I would have had a hard time turning out the times I was with a 40 lb. pack on my back. With that said, I am not focusing on getting down to 150 lbs. I do think I would have a whole new outlook on this though if I was down to around 170. I’ll just have to keep pressing on and see what improvement I can make. I would even be okay being at 195 lbs and being able to run at 7 minute or a little less per mile pace. This run today I came through the halfway point in 26:38 and was able to carry through and finish in 52:59.91. This was at least three minutes faster than I had ever done this route before. This is good, but I would like to shave another 6 – 8 minutes off before the Capitol 10,000 at the end of March. Until then, I’ll do what I can.     Wed  52:59.91

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