Time to run

Sunday, October 5, 2014

Week 10/5 - 10/11

Run - 10.1- mi 1:33:00 (975' elevation gain). Ran out at the trash heap today (Vista View Park). Ended up getting a decent amount of elevation gain - for South Florida - and felt pretty good today. No big fade which has been typical as of late. Hot as hell due to my late start.

Top 10 Benefits of Drinking Water: Don't Medicate, Hydrate!
1. Increases Energy & Relieves Fatigue – Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!
2. Promotes Weight Loss – Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!
3. Flushes Out Toxins – Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).
4. Improves Skin Complexion – Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!
5. Maintains Regularity – Aids in digestion as water is essential to digest your food and prevents constipation.
6. Boosts Immune System – A water guzzler is less likely to get sick. And who wouldn't rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.
7. Natural Headache Remedy – Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.
8. Prevents Cramps & Sprains - Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.
9. Puts You in a Good Mood – When the body is functioning at its best, you will feel great and be happy!
10. Save Money! - Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte!

Bike - 29.5 - mi 1:31:00 (1.5 hours with a few 10 minute tempo segments). I swear it is harder riding in the Florida heat, humidity and wind than its is to ride the mountains of Colorado. I don't know the science, but I tend to think training in the wind down here in the Florida swamp is more effective training than climbing Colorado mountains. Here in Florida, there are no downhills. Other than that, I am thankful that the hottest days of summer may be fading away for the year; regardless, I really miss training in the Aspen,Vail and the Leadville, CO vicinity.

Run (track intervals) - 1:17:00 - 3.25 mile warm-up/jog then 6 x 800 meter track intervals @ 3:20 on a 400 meter cool down. Plus a mile slow jog.

Bike (2 hours) - Steady ride on north on A1A from Pompano Beach and back. Bike needs a tune-up.

Run - (Royal Palm Loop) - 9.4 mi - Z2 - Pretty easy pace. 2nd day in a row that the first 10k went well before I noticeably faded. Booze free again yesterday!


Run - (Royal Palm loop) 9.5mi - Schedule easy run; I picked it up however, for about 5 miles because I felt a little better today than I have for the past few days. My team-mate, Mimi Reeves, flies home from her class reunion today. I can't wait to see her! A team is plural; however I have been solo for  a week too long...


I am running a lot. I have logged 2000+ miles for the second year in a row (well over 6000 over the last 3 years). Prior to my traumatic brain injury, I never ran 2000 miles in a single year. Back then I was a much faster runner. I recorded multiple sub 3 hour marathons, a 1:17:00 half marathon and a 35:00 10k. Decent times for an age-group athlete. Now, still recovering; though I run a lot more than in the old days, I am much slower. Still, I battle. I have a feeling it is because I have gained a lot of weight since the August, 2009 car v. me collision. At the time of the accident I weighed in at 138 lbs (5'8"). In November of 2011 I stepped on the scale at 174 lbs despite having logged 1900 miles running that year. I didn't understand it; I was very frustrated. At that time, me and my girlfriend became vegans. Since then, I have shed a lot of the weight but not nearly all. I am still 10 pounds heavy. Further, my running is not near my pre-accident levels. Granted, I am older and in an ongoing recovery, but my expectations remain greater than my results. I can only conclude that even though I count daily, my caloric intake is too high. Reason: I drink a lot. At least a 6 pack per day with multiple glasses of wine as well. I enjoy drinking, but - I want to lose the girth more. My running is important to me and I know that my speeds will increase with the needed weight-loss. As of yesterday, I have committed to giving up the booze (kind of...). Today is day two of no alcohol. My fingers are crossed. I should add that I do intend to drink 'sometimes' but only on special occasions or perhaps, one dinner per week. Presently, I do not know my exact weight; because getting on the scale was becoming obsessive and not helping me. I will weigh myself soon, so that I have a charting of my progress. Also, since becoming vegan 2 years ago, I am down from the aforementioned weight of 174 to 147 pounds. The goal is to be 140 or less. Forward.
I have been digging this Jack White video:

- when your legs get tired, run with your heart -