Time to run

Sunday, December 28, 2014


Welcome to my room of twisted ramblings, recovery from a traumatic brain injury, athletic training, vegan munchies, music sensations and social howls.
I wake up early. I usually wake up by 4am and today is no different. I do not know if it is because of my traumatic brain injury or not. It is hard to tell because before my accident I managed a bar and didn't leave until 3:30 in the morning. I slept until 8 or 9 in the morning - like a rock. I rarely woke up before 8am (sometimes an hour or two later). Now, I tend to go to bed early - by 9pm or so; and by 3am I am restless. It is frustrating. So here I am, on my blog typing gibberish, haunting my favorite social networks, etc. This is what I do.  
Well, I just don't feel right. Another day off. I'm not one to rest a lot, but I'm trying to train smarter than how I typically do. I thought I should force a run; even a shorty, but I know me... once I start, it is on. So, instead I will rest up and see if I am up to snuff tomorrow.


Run - 1:07:00 - 8.36 miles - 8:00 p/m pace - 135 avg HR
1st run of the year; steady pace


I am at war
I am looking back a lot lately. The past few years have been an amazing journey as I learn and adapt to living as a challenged traumatic brain injury survivor. Every single day I am tested - both physically and mentally. The seemingly most simple tasks, are complicated. Sometimes I manage a 'work-a-round' until a solution is found. Other times I get into deeper trouble. Sometimes I get lost, sometimes I get hurt - but always I move forward. I am resilient to say the least. I am determined to find the man that I remember (and was). I work extremely hard trying to regain lost physical and mental abilities, and despite constant disappointments, I do not surrender. I am literally at war and I am determined to win. As most of you know, running is important to me. Pre TBI I enjoyed athletic success. Post TBI I again enjoy athletic success. Perhaps the scale has changed, reluctantly, I acknowledge this - but reluctantly is generous. I guess the honest truth is I do not acknowledge 'the new me', I battle the new me. I do not want to grade my performances on a scale. As aforementioned, I am at war and it rages.
Did I say that I am looking forward a lot lately? Well, I am and the future glows. I am winning. I have a team and together anything is possible. With that, thanks for listening, understanding and tolerating this boast. Over the past 3 years I have logged 6700 miles of running. I am proud of this and I never ran that much in my faster life. I will try, but most likely I will never be as fast as I was. Not only do I live with a traumatic brain injury, I am 5 months shy of the big 50.
Forward, March!

Be safe out there tonight.
Run - 1:48:00 - 12.91 miles - 1:48:00 - 8:21 per mile pace - 137 avg hr
I ran a little further today; just enough to log my 2600th mile running for the year. A new record. On the 31st of December last year I ran my 2000th mile. At the time the most I had ever logged in a year (even before my accident). In spite of logging over 7500 miles over the past 3 years, I am still not even close to the runner that I had been before. Yeah, it doesn't matter. As much as I long for the guy I remember, I am pretty stoked about my consistency and dedication. I will keep at it.


I just don't have any motivation... I have been laying in bed with the puppy for hours. I guess my run is going to not happen today.

Run - 1:08:00 - 7.7 miles - 7:49 per mile pace - 130 avg hr
A very sluggish jog. I just felt off today.

Run - 50:00 - 6.27 miles - 7.58 per mile pace - 142 avg hr
I was a little tired and I only had time for a shortish run before football Sunday. Hot today.


Sunday, December 21, 2014


Welcome to my room of twisted ramblings, recovery from a traumatic brain injury, athletic training, vegan munchies, music sensations and social howls.

The obvious and and less obvious is that this will be my final howl of 2014. A lot of super-dooper shit has happened this year and turbo-charging me as I prepare to dance my way into my 50th year on earth. There I said it. On May, 14 I will be 50 motherf#cking years old. That is so awesome! I didn’t take the shortest route getting this far and it shows (I look like a distinguished onion head). Still, I am a lucky old man, and that is all I have to say about that.

I had a great year and I spent it with my sexy blonde - holy shit -I guess that alone makes my year perfect!

Athletically it was up and down. Again, I did not finish the Leadville 100 trail run. But I did finish The Keys 50 Mile race coming in 16th overall and first in my age group. I also logged 2600 miles of running (a personal record). My running speed really took a fall since my traumatic brain injury, but I continue to get faster and have designs upon finding more of it in the new year.

My baby Nico Berlin and her love Emmanuel, have made me a grandfather (now I need to buy the Grampy For Dummies book on Amazon) - and yes, I will read it. Margaux Juniper will have a jolly gramps!

So hell yeah, it was an awesome year and tomorrow is on fire. Cheers to 2015!

Run - 1:04:06 - 8.21 miles - 7:48 per mile pace - avg HR 138

    Good run, I need to be careful as I feel something weird in my right foot (on top)

    Run - 53:42 - 7.21 miles - 7:26 per mile pace
    hard rain - some tempo 

    Merry Christmas!

    12/24 Christmas Eve

    Goodness - Spirit of Christmas
    I do not believe in ghosts, gods or religion. I am a certain atheist. This however, does not block my vision to or the feeling of the spirit of Christmas. It is undeniable that during the holiday season, people change. On my jaded side I find it easy to vocalize about the ugly - its inherent capitalistic foundation. Further, I am not even convinced that Jesus was an actual living person - at least not as he is interpreted and presented today.
    This rant however, will not be about that. Instead, I would rather discuss the absolute beauty of the season; which is found among most Americans regardless of their position (god-loving, secular or otherwise). Just last night I was witness to an unlikely gesture; a legal bill forgiven by an attorney. He did not have to do this - he was allowing small payments to be periodically made (super nice already); but yesterday, in the spirit of Christmas, he granted absolute relief. Wow!
    I have not been searching for the Ghost of Christmas Past. No, I was simply a bystander lucky enough to take notice. Now, it is fair to say that kind actions of goodness probably happen myriad times daily and are we just too busy to see? Perhaps. But the truth is, charitable, generous and selfless events like the aforementioned are noticeably increased leading up to and on Christmas. Christians tend to shout-out how ‘blessed’ they are when luck finds them (and I cringe).  I prefer to simply state that I am grateful. Regardless, the tone is the same. [Note - in spite of my attempt to be partial, I cannot. I hear my internal religious critique howling.]


    Ah, okay I feel better. Across the nation people are gathering with family and friends. They share food, drinks and gifts. For most, it is the happiest time of year. The grand finale and the exciting send-off to the new years calendar.

    I want to stop now, and just say, Merry Christmas. I could and I should - but that would leave this rant pointless. I suppose that  I am questioning and judging myself. A  timid attempt to find direction and conclusion to these torn feelings. My emotions are especially pointed during the Christmas season. Does it even matter from where people gather hope, strength and purpose? Of course not! Ultimately the source of goodness is not superficial. Goodness is real. And remarkably, even for this non-believing heathen, the source is irrelevant. Goodness.

    Undoubtedly, the fundamental importance of Christmas is not about who is right or who is wrong. It is not about science vs mythological beliefs [snap, I did it again - sorry, I can not be objective]. It is about goodness. People helping and loving, generations engaging, rich and poor toasting, all races embracing, scholastic allocation and ultimately for all, universal equality. Yeah, giving is good.
    I like the idea of giving. The spirit is good. To me at least, that has always been the holidays basis. The Spirit of Christmas is Goodness. Yes, giving is what the spirit of Christmas is all about.
                                                  - Happy Holidays, Dick Dime
    Run - 1:04:05 - 6.21 miles - 8:53 p/m pace - 132 avg hr
    Hot and humid - that was bad enough - but the wind was worse. I felt like I was working hard and going nowhere. I'm glad that I got something in, regardless.

    Run - 1:21:00 - 10.17 miles - 7:58 p/m pace - 143 avg hr
    First 10k was pretty swift <43:00; then an easy jog the rest of the way
    No run - rest day
    Just a reminder from a lost genius. Sometimes I get so angry because as a society we forget the cost/loss of endless conflict. America has blood-stained hands (as do so many nations). We can rise above. We must rise above.

    Christmas week in SoFla! As I write, with only a few days left, no shopping completed. I will try to accomplish this trying task today/tomorrow (and sorry Nico - if I am late); I never was the holiday type. It continues as such.
    And the BIG NEWS: As I posted here last month, I am a grandfather now.Who would have thunk? Nico Berlin and Emmanuel presented the world with the super-fabulous-extra beautimous, Margaux Juniper!
    I cannot wait to get back to Denver early in 2015 to see my people - it has been far too long!
    My training seems to be back on track after a scare due to an overuse injury; which cased a complete stoppage in training. Last week started slow with physical limitations - I became stronger towards the end of the week leaving me enthusiastic about 2015. I shall start ling up some races now. I do not plan to run ultras as my focus (like last year). However I may run one or two 50 mile and/or 50k races. My goal will be to find the old pre-tbi speed (which is slowly starting to show signs of itself - growing old has its downside, you know?
    Run - 1:00:56 - 7.31 miles - 8:20 p/m pace - 144 avg hr
    easy recovery jog but I felt sluggish today - more so than I should have 


    Saturday, December 20, 2014

    good-will to all

    "Only a life lived for others is a life worthwhile." - Albert Einstein

    Sunday, December 7, 2014

    Wrap #10

    Welcome to my room of twisted ramblings, recovery from a traumatic brain injury, athletic training, vegan munchies, music sensations and social howls.

    Run - 1:02:30 - 7:39 p/m pace - avg hr 151
    best run since the comeback from my over-use injury. I think rest is better than I generally give it credit for.

    Run - 1:01:00 - 7.77 miles - 7:51 p/m pace - avg hr 140
    good strong effort; no pain today

    Run - 1:22 - 9.15 miles - 8:57 per mile pace - avg hr 122
    The positive is I have run 4 days in a row since my injury related break. The negative is I had no juice at all.

    Run - 1:01:00 - 7:55 per mile pace - HR 135
    No pain!

    Well The Black Keys were BIG last night! An incredible presentation at the BB&T center in Sunrise for this little Ohio band.
    Run - 1:09:00 - 8.29 mile - 8:20 pace - HR 135
    I am happy to run two days in a row with less pain and at a slightly better pace. Yeah!


    Run - 1:01:01 - 7.18 miles - 8:30 per mile pace - HR 126
    Well, I am happy to run pain free... the week of mostly rest has helped. Now I need to return slowly and not re-injure myself. First two miles were just under 9:00 per mile pace and then by miles 5 and 6 I was in the low 8's; so I feel good about today. This injury scared me as I had put in 3 solid weeks leading up and ran nearly 300 miles in November.

    It should be a great night.


    Football Sunday another day to rest the leg. I will try again to run tomorrow morning. NBR: 4 Beers

    Run - the endless rest continues - I shall try again tomorrow.


    R E S T
    NBR: 3 Beers

    Run/Jog - 40:13 - 4.16 miles - 120 HR
    I was going to take another day off but I manned up and followed Mimi and Irma to the store club run. Still very sore but followed the girls at the Runners Depot. Very slow jog, but I made it farther than any attempt since this injury began.

    NBR: 4 Beers .5 btl of wine

    Another full day of rest... played with the puppy a lot. I may be pushing the muscle pull too much. Rest is difficult.

    Well, we are getting a new family member today... I will post a pic later!
    I tried to run again today. I ran the first mile in about 8 mins (so a big improvement as last time I was walking at .25 miles); unfortunately I was reduced to a walk again - I started walking around 1.4 miles to home.

    He is not home yet,  but he is commuting now. Name unknown, but I like Potato - time will tell - it is Noah's dog. I can't wait to meet him!

    I don't know... I am not lazy; at least I don't think so. I am just gun-shy after my last failed attempt at running. I am afraid to hurt myself further. Still, I feel like a pussy for not training again today. It is so weird since I do not have general pain, but my last two runs ended up walks. I want to try to run again - patience. 

    I'm a little bummed out right now... My running was on an upswing; volume and speed both increasing. Then last week, I tweaked my groin/leg and my training came to a halt. I didn't think it was serious but yesterday I was walking after just a quarter-mile of running. Today I bagged my ride even though I could have rode pain-free. I don't know if I am being smart or lazy. Hopefully my mojo stays calm and my rest days are short and I resume full running soon. Ever since my TBI, athletics have come back; but only in very small allotments. It was never this hard before the accident. I guess I underestimated the whole-body effects of a traumatic brain injury. A TBI definitely is mentally debilitating but let me say, the physical change is enormous as well. I will endure.

    NBR: 6 Beers (Football Sunday)

    Saturday, December 6, 2014

    A word from Santa (the naughty-list is growing); but there is a way to avoid it.

    Monday, December 1, 2014

    Jamie McDonald ran across Canada and is officially the Daddy!

    Sunday, November 30, 2014

    Wrap #9

    Welcome to my twisted room of ramblings, recovery from a traumatic brain injury, athletic training, vegan eats, music sensations and social screams.
    Last week
    Totals (11/16-11/22) 
    Running 70.03 miles (67.77/65.65 previous 2 weeks)
    Biking 0 miles
    NewBoozeRules (11/24-11/30) (less is more)
    2.5 bottles of wine, 20 bottles of beer
    Weight: 152 (moved up)
    Diet track: My Fitness Pal

    This week
    Tried to run this morning. I made it .25 miles before the pain announced itself. I walked home. :-(
    Today ended up being a rest day. I probably should have tried to go for a bike ride since I couldn't run. But instead, I opted to just rest. Hopefully, tomorrow is a better day.
    NBR: zero drinks
    Noah, Mimi's son has designs on getting a new boxer puppy. We are driving to look see a couple today. I know boxer's, there really is no such think as "just looking" - The pad will have a new member later today. Ramone (my old man) will be thrilled!

    Puppy was super cute and we shall pick him up on Tuesday. So exciting!
    Injury update: Decided to take the day off completely. I will attempt a run tomorrow and hopefully the pain is gone.

    NBR: 3 bud light

    Bike/fixie - 1:07:00 - 20.2 miles - 114 HR
    Easy spin; I didn't run again today. I don't feel any soreness but I want to be safe and be sure not to aggravate my muscle pull (hopefully nothing more serious.
    Well today will be different. A much needed rest day for my running sticks. Stupid boy here waited until he hurt himself after 42 day rest-free streak.
    On a positive note, Mimi comes home from her work-trip today! I am happy about that.

    NBR: .5 bottle of wine
    Injured - Run - 1:18:00 - 8.26 miles - HR 117 -  ran good through mile 4 (<32', then struggled through mile 7 <57', then walked >18' pace pace home)
    I don't know what happened... I was going to take today off/should have. But, I went out in the rain and actually felt pretty good. Then at around mile 4, I felt a twinge in my upper thigh which got really bad at around 10k so at mile 7 I decided to walk it in at a brisk pace. I guess it is time to get back on the bike for a bit. 12/1
    Trail run - 1:54:00 - 10.12 miles - 10:23 pace - 785' elevation gain
    Easy pace - 16 times up frontage road

    NBR: 1 bottle of wine
    Run - 9.32 miles - 1:15:07 - 8:03 per mile pace
    3.5 mile jog to warm up, then 6  x 800  meter track 
    intervals with 400 meter cool downs (between 3:10 - 3:15 each). Last time I did this I was around 3:20 per 800 so a step in the right direction.
    NBR: 3 Corona Light

    Saturday, November 29, 2014

    Friday, November 28, 2014

    Thanksgiving 2014 - Thank You

    Another holiday season is here... I should have posted this yesterday but what the hell, here it goes.

    I am thankful. 

    It has been a little over 5 years since I was hit by a car and survived a coma, lengthy hospitalization and endless rehabilitation.

    I am very fortunate in countless ways. I have a beautiful/brilliant daughter (Nico Berlin) and I am now a grampy (hello Margaux Juniper)! I left the snow of the Colorado mountains to the sunshine of Florida to be with my girlfriend, Mimi Reeves.  And along her side I continue to improve athletically; and more importantly, cognitively. I have exceeded by an enormous amount what was medically anticipated. It is a daily struggle and I can only say, thank you. The list of people who have contributed along the way is greater than my capacity to recall, but again, THANK YOU. I am happy to be alive. 

    I can run.

    Thursday, November 27, 2014

    Enjoy your food, relax and have a second glass of vino. There is no need to stand in line all night for a discounted thing. There is so much more to life - it is called living. It is okay to cancel Black Friday.

    Sunday, November 23, 2014

    Wrap #8

    Welcome to my twisted room of ramblings, recovery from a traumatic brain injury, athletic training, vegan eats, music sensations and social screams.
    Last week
    Totals (11/16-11/22) 

    Running 67.77 miles (65.65 previous week)
    Biking 20.0 miles
    NewBoozeRules (11/16-11/22) (less is more)
    10 glasses of wine, 8 bottles of beer
    Weight: 152 (moved up)
    Diet track: My Fitness Pal

    This week
    11/29Run - 1:38 - 11.25 miles - 8:42 pace
    A little slower and a little bit longer today. 

    Run - 1:22:00 - 10.15 miles - 8:04 pace
    Endurance run; steady pace; wind and cool temps (60s!). I felt good today. I carried Gatorade, but I didn't seem to need any.

    NBR: (6 Miller Light)

    Happy Thanksgiving!
    Trail run - 1:31:00 - 10.38 miles - 8:46 pace
    trail run out on the levee... strong headwinds out/neg. split back NBR:  (6 Coors light, 3 glasses of red wine)

    Run - 1:26:00 - 10.7 miles - 8:02 pace
    Decent effort. No real focus; just run as steady as possible into the fierce winds (again). Hung tough the last two miles with minimal fade.

    NBR: (1 bottle of red wine)


    Run - 1:04:00 - 8.1 miles - 7:54 pace per mile
    Included 6 time 4:00 minute tempo intervals on 3:00 easy. I called Garmin this morning and they are sending me a new heart rate strap. Yay! 

    NBR: (2 Corona Light, .5 bottle of red wine)

    Guns, Deaths. American exceptional-ism? It really blows my mind (like a bullet)...

    Run - 1:33:00 - 10.19 miles - 9:09 per mile 
    Very hot and humid today (at record temps for this time of year). I felt it too. Very tired even though I didn't push the pace at all.

    Run - 1:31:00 - 9.26 miles - 9:49 per mile
    Hills/Trails - the trash heap - 2 mile warm up, 5 complete loops, 3 times up the frontage road.
    NBR: (4 Busch beers - football Sun)

    OK, here is the scoop about my weight. Although, I have lost a lot of weight since my big post TBI hospitalization weight gain (174), I have been creeping up again even though my running mileage is increasing. I need to refocus on weight loss. as of today, I am going to not cheat and I am going to obsess on the scale a bit. Pardon me.

    Sunday, November 16, 2014

    Wrap #7

    Welcome to my twisted room of ramblings, athletic training, vegan eats, music sensations, my continued recovery from a traumatic brain injury, social scenes, dreams and lefty-leans.


    Run  - 10.4 miles - 1:39:00 -  9:31 pace - HR 100 (I must call Garmin - HR is off big time)
    Trail run on Alligator Levee - Really difficult today. The headwinds were incredible. I was running nearly all out and barely moving.

    Well it is official. I made the announcement and I am taking - what I hope will be - a prolonged break from Facebook. In a nutshell, that forum really isn't for me. My hope is by breaking from the endless news feeds, I can focus on issues that I care about. rant here to the occasional follower and perhaps get more things done. Besides, there are a lot of other social media outlets that I may enjoy more: Google+, Twitter, Instagram, etc.

    Run  - 10.1 miles - 1:45:00 -  10:23 pace - HR 108 - 840' elevation gain
    Hills/trails at the Vista View trash heap. Wind and rain. Easy pace.

    Thank you, Adbusters Magazine  for your continued awareness campaign of Black Friday (or Just Buy Nothing Day). I'm not sure how long you guys have been running this, but it is awesome - wake up consumer America!


    Run  - 10.3 miles - 1:24:00 -  8:09 pace - HR 102Steady run - still a weird heart rate. I need to call Garmin, but I am so lazy - ugh.


    Run  - 12.38 miles - 1:44:00 -  8:24 pace - HR 101 
    Run - easy z2 - I carried 20oz of Gatorade and never sipped any; I definitely need to focus on nutrition more! Coolest day in SoFla ever (65-70 degrees). My heart rate seems really low. Maybe my strap isn't working right.

    Run - Hills (@the trash heap) - 1100' elevation gain - 10.17 miles - 1:38:00 - 9:38 pace - HR 119
    Trail run at the heap. I ran up main road ran up main road 5x to start then 5x after each lap.


    Run  - 10.11 miles - 1:27:00 -  8:36 pace - HR 114 
    Ran 0K for the first 7 miles, then faded. I felt sluggish out there today.

    Brick Bike/Run
    Bike - 1:03:00 - 20 miles - 19.0 mph HR 118
    3 minute transition
    Run - 34:32 - 4.3 miles - 8:01 pace - HR 126

    Short brick to get the legs moving a little. Ran pretty good off the bike

    Wednesday, November 12, 2014

    This poem speaks to me on so many levels. Very will done presentation as well:

    Excellent Link: Charles Bukowki's top ten tips for living a kick-ass life.

    Sunday, November 9, 2014

    Wrap #6

    Welcome to a slightly twisted environment of social ramblings, my continued recovery from a traumatic brain injury, daily athletic training, healthy and delicious vegan eats, rad music sensations, colorful dreams and scenes, 
    Another great week of training in the books. 

    Running 65.65 miles (61 last week - building)
    Biking 42.54.16 miles (I need to pick it up)
    NewBoozeRules  (wine, beers)
    11/2/14 - 11/8/13
    10 glasses of wine, 4 bottles of beer

    Today marks a big day in my life. I have been a happy well fed vegan for 2 years. After my traumatic brain injury I gained a lot of weight. At the time of the accident I was 139 lbs... within 2 years I was up to 174 lbs. I don't know why because I seemed to eat the same, but I had become FAT. Well, in two years I have lost a real 30 pounds and my athletic performance continues climbing closer to my pre-tbi levels! PLANT-POWER!

    Run - 12.4 miles - 1:48:00 - 8:42 pace HR 122
    Started pretty well, but faded towards the end. 24 oz of Gatorade may not have been enough...

    By the way, I want to amend my previous comments. Positive the were, however not entirely accurate. True part, My weight did escalate to 174 pounds... Here is were it gets weird. The year I weighed, I also logged 1900 miles of running and a few thousand bicycling. When I took on vegan-ism I was pretty desperate. I continued running and last year I logged 2000 miles of running and a few thousand on the bike. My weight came down 20 pounds or so... I was encouraged. This year isn't over and I have already logged 2300 miles running an a few thousand miles on the bike. My weight has not continued its downward trend. In fact it has crept upwards (yes, I count calories every day). I haven't weighed in for a month or so because I was becoming obsessive. But since  today is my 2 year anniversary I did weigh in (albeit post-run because I was hoping for a good weigh-in) and I am definitely going in the wrong direction despite running more mileage than I ever have before. I am very discouraged. Being a fat-ass sort of sucks. I suppose I will revel in the animals that aren't killed in my behalf and the positive environmental benefits too.

    AM Run - easy pace - z2 - 8.2 miles - 1:05:30 - 8:00 pace - HR 122
    Felt pretty fluid today... occasionally increased tempo; but not for measured time or distance. Went by feel.
    PM Bike - 20.42 miles - 20.1 mph avg - HR 126
    I picked up my tri-bike from the shop today... It rode pretty nice, but the Florida weather is rough on the moving bits (I have some drive train repairs that are imminent); still, it was nice to not ride the fixie today.
    Run - easy pace -  z2 - 11.1 miles - 1:35:00 - 8:33 pace - HR 136
    Easy jog - a little longer - I should have stretched this run out but I didn't have the drive.

    Brick workout Bike/run
    1. Bike - on fixie- steady - 20.12 miles - 1:11:00 - 18:69 mph - HR 112
    Run - street - steady z2 - 6.7 miles - 5:00 - 8:24 pace - HR 123
    2nd short brick in a week... it has been a while. Maybe I am thinking about multi-sport racing or something.


    Larry the cable guy is pretty cool   
I loved him in Cars and he's pretty finding if you're into southern/redneck humor   
Also Only in America is a pretty good show.

    Smokescreen strategies of the right-wing really suck - but sadly, work; as the recent election has proven… I cannot say that it doesn’t tighten my shorts, it does.
    Leading up to the mid-terms the right focused on peripheral issues like Benghazi, Isis and Ebola. Priorities like Health care, living wages for all, women’s and minorities rights, education, the environment (instead, climate-change denying was in vogue)…

    Hey Mr. self-righteous republican dude: for your information, 1 American has died from Ebola; but  do you care about the 8-10k American lives lost every year due to gun related accidents and homicides? Seriously, guns have their place: on the rifle range, during the hunting season, and in “controlled” defense (like the military and legal enforcement).  Not in public places like coffee shops, theaters or as in the recent practice of teachers armed in the classroom! America has a sick obsession with weapons and this needs to be addressed. 
    But – I digress, I just wanted to say thank you to all of the fair weather democrats who didn't get to the voting polls last week.
    Run - street/track - w/6 x 800 meter intervals on 400 meter recovery - 11.6 miles - 1:30:00 - 8:29 pace
    Strong effort. The track session seemed to go well. I don't have my splits because I preset my Garmin for these intervals but I didn't know how to use the watch in this setting. Hopefully, I do now. My Garmin did record my best pace which was 4:39. I'm sure that it was only for a few steps but to see that type of leg turnover is awesome. Certainly a post-accident best. I will take it.


    Run - street - steady z2 - 9.33 miles - 1:14:00 - 8:15 pace - HR 122
    Dropped the car off at Honda this morning for an airbag recall and an oil change. I took the opportunity to run home the long way. It so nice to have my run done this early in the day (9 am).

    Run - street - tempo - 7.35 miles - 55:05 - 7:29 pace
    In the rain today; a bit shorter with better pace today. 

    Saturday, November 8, 2014

    Wrap #5

    This is Richard Paradis' home of life updates, social ramblings, life with and recovery from a traumatic brain injury, daily training, vegan eats, rad music and such

    Running 61.81 miles
    Biking 22.16 miles
    NewBoozeRules  (wine, beers)
    11/2/14 - 11/8/13
    1.5 bottles of wine, 7 bottles of beer

    Run - street - steady - 8.12 miles - 1:08:00 - 8:22 pace
    I got out late today; it was pretty dark due to daylight savings. Steady and Easy pace.

    Run - 10.1 miles - street - 1:17:50 - with 6 times 5' tempo on 3' recovery

    It is election day, stand up and vote!
    Run - 1:24:00 - 9.54 miles - 121 avg hr - 8:48 pace
    Heavy wind... like running into an invisible wall!

    Well fellow democrats, progressives and social reformers: unfortunately it is true, yesterday the people voted and we were out-FOXED. I am not discouraged; I am fueled and ready to battle. I believe in the boss and I have his back

    Run - 10.14 miles - hills at the trash heap (1037' of elevation gain) - hr 115 avg. Easy pace in the heavy wind/barely missed heavy rain.

    Run - 8.1 miles - 1:01:00 - 7:31 pace - hr 140 avg.
    Good run, with a timed 42:30 10k tempo thrown in. Mile 5 was 7:00 mile 6 was 7:01. Not even close to all time fastest but definitely some of my best miles since the traumatic brain injury. I don't know if I will ever run a sub 3 hour marathon a gain (6:50 pace for 26.2 miles), but I'm trying and the progress is encouraging!

    Run - 8.38 miles - 1:1800  - 9:18 pace - hr 114 avg.
    I must have been fatigued today... I just could not get my running sticks to cooperate. I felt sore and slow and I kept trying to move faster but -  I wanted to cut this short from the first mile, but I hung tough and finished the route. Until tomorrow...

    Tomorrow (today) was a much better day. I rode my fixie for a little over an hour and kept the avg speed pretty high. After my ride I took a short transition (less than 5 minutes) into a decent run. Much better than yesterday. Hip hip hooray!
    Bike - 22.18 miles - 1:08:00 - 19.5 mph avg - 122 hr
    good ride in town on my fixie. My tri bike is in the shop getting tuned up and some repairs due to my crash last weekend.
    Brick - short <5 min transition
    Run - 7.45 miles - 1:00:13 - 8:04 pace - 135 hr
    I am happy with my run today. Even though I rode first, I ran much more fluidly than yesterday.
    Overall a good run week with over 61 miles logged. Besides today, I didn't ride due to general soreness and road rash. Hopefully I will ride more this week. I still need to figure out my next race too.

    Saturday, November 1, 2014

    Wrap #4

    I had a decent week of training with some speed work, trails and hills and a fair amount of biking. I intend to add a long run to the mix this week but I feel like my volume is adequate as I configure my remaining race schedule through the year. My diet continues to improve - November will see the 2 year anniversary of the vegan life. One thing is for sure, I will never go back to my old style of eating. I have learned so much and mostly, I love the new foods that I now include in my diet; and no, I am never hungry. I am plant-strong!

    Week totals:
    Running: 58.83 miles
    Biking: 105.85 miles
    NBR 1 bottle of wine, 8 beers

    Sunday, October 26, 2014

    Week 10/26 -11/1

    Run - street - steady - 11.1 miles - 1:31:00 - 8:12 pace
    Scheduled day off, but I felt the need to get out on the first day of a new month. New route, felt decent the entire way.

    Boo - trick or treat - eat more veggies
    Run - Trail - Hills - 8.25 miles - 1:17:00 - 122 avg hr - 656' elevation gain. Good effort. I had to run "naked" today; I forgot my music, my music and my all important (Florida humidity) wrist sweat band.
    OK, now hopefully more trick-or-treaters will come this year. Last year we were all prepared and less than 10 kids showed up. Decorations/pumpkins are out - candy waits.

    Run with tempo - 9.2 miles -1:13:00 - 134 avg hr - I wanted to do 800 meter intervals on the HS track; I did two before security booted me. Tried to guesstimate on the street. Suckage! 
    Bike - fixie - 20.2 miles - 1:03:00

    Run - z2 even pace - 11.1 miles - 1:32:00 miles - 129 avg hr - nice run (no Gatorade, but felt good).

    Bike - fixie - w/Mimi - 31.15 miles - 1:43:00 - 108 avg hr - good to ride with Mimi again (its been too long).

    Run - tempo - 8.2 miles- 1:00:20 - first 10k in 44:00, 140 avg hr - encouraging progress again today! I believe in this old guy. I can be faster.

    Since my tri-bike needs to see a bike doctor, I rode my fixie today. 54.5 miles in 3:00 - 115 avg hr - 18.1 avg speed. It was a nice change of pace. I haven't rode my fixie in a while.

    Saturday, October 25, 2014

    Weekly-Wrap #3

    This week was ended on a - a note. As I posted earlier in a long Facebook post (I will save my readers and not repost it), I need to reevaluate my fitness and recovery goals somewhat. The week was shorter athletically due to my bike crash and injuries. They are relatively minor, thankfully. 

    To the point: NBRs continue. Again I think I drank a few extra beers but the new alcohol control system - it is on track. Hopefully this week will have less 'infractions' - still, the awareness has served me well and overall my drinking has been by diminished by at least 95 percent. And yes, increased water consumption has continued as a replacement to the beers.

    Week totals:
    Running: 44.84 miles
    Biking: 2.5 miles
    NBR (drinking: 3 glasses of wine (1/2 bottle), 8 beers

    Monday, October 20, 2014

    Week-Wrap #2

    Another good week training - plant powered. lots of running speed work and a slight increase in bike volume too. Finishing the week in Atlanta, GA and the cooler temps/lower humidity is such a mental boost. Tonight will highlight the purpose of the trip: The Jayhawks at The Variety Theater. I'm excited but especially so for Mimi. She has never seen them and really loves them! 

    NBRs has gone well as well. We have kept our drinking down to a minimum and I have replaced it with peasant juice (water). It seems to be working well.
    Week totals:
    Running: 37.46 miles
    Biking: 134.5 miles
    NBR (drinking: 3 glasses of wine (1/2 bottle), 5 beers