Time to run

Saturday, January 31, 2015

Strong 70 mile run week

Run - 1:40:00 - 12.26 miles - 8:09 pace - 128 avg hr

Windy as f#ck today... I ran an out and back course 7 times... so I got wicked head wind and some tail wind. I had a good mileage this week - 70 miles; going to the trash heap tomorrow for a hilly trail run and then my 2 week taper will commence as I head into this little marathon thingy.
Total run miles this week: 70.78
Total run miles in January: 250.74

Friday, January 30, 2015

Imagine No Religion

#imagine #religion #atheism #johnlennon #thebeatles #rockmusic #newyorkcity

Run - 1:05:00 - 8.41 miles - 7:43 pace - 130 avg hr
Ran pretty strong; backed off yesterday's pace as I'm approaching the 2 week out mark before the A1A marathon. 

Thursday, January 29, 2015

Elliott Smith

A memory:
As a small-time concert promoter I booked a lot of bands who went on to be huge 
#rock stars when they were small. One of my favorites was #ElliottSmith when he was still in #Heatmiser from #Portland. I booked him twice at #SevenSouth (now The #HiDive) in #Denver. The first show sold only 39 tickets. A year later their agent called looking for a replay. I said no. 
The next day Elliott called me. He really wanted the show. I told him i about my loss after the first show. He offered to play solo for less money.
He then said, "Richard, I Thought we were friends" - I am a softy and that did it. I booked his band at the same price-point as the first time. And guess what? The same thing happened. 39 paid. Looking back, that was the best money that I ever lost. I miss you Elliott. We are friends. RIP

Run - 1:00:09 - 8.28 miles - 7:15 pace - 139 avg hr
Good strong effort today. I feel good to see improvement the day after putting in almost 17 miles.

Wednesday, January 28, 2015

Genius -Tim Minchin

Tim Minchin - Some genius quotes from Storm - One of the funniest, most entertaining and profound bits ever.
So many good lines, but here are just a few of the best...
"Do you know what they call alternative medicine that's been proved to work?....medicine."
"Science adjusts its views based on what's observed, faith is the denial of observation so that belief can be preserved." (emphasis added because it's one of my favorite quotes, ever).
"Throughout history, every mystery ever solved has turned out to be NOT magic.."
"Isn't this enough, just this world"
"I am a tiny, insignificant, ignorant bit of carbon. I have but one life and it is short and unimportant, but thanks to recent scientific advances, I get to live twice as long as my great, great, great great uncles and auntses. Twice as long to live this life of mine, twice as long to love this wife of mine, twice as many years of friends and wine..."
And this video gets bonus points for tying in Scooby-Doo.

Run - 2:28:01 - 16.6 miles - 8:54 pace - 124 avg hr
Long run - last (not long enough) long run before I run the A1A Marathon next month. I am so not prepared for this race. My total mileage is decent but I haven't logged any 20+ mile runs in a long time. I need to keep my expectations low and treat the race more like a training run; not a race. The problem is, I paid for it so I am sure I will run hard at the start and try not to fade. who knows, anything is possible. Now I need to ease up my training as we get closer to marathon day.

Tuesday, January 27, 2015

The Burrowing Owl

Well, its early in the morning (3 am) and I guess that I am all rested up; because sure as sunshine in Florida, I am awake and raring to go. Yeah, I slept. My running sticks have been a little bit tired for a few days, so hopefully I will just cruise easy and get them firing again.
One of the pleasures about running the grassy hills of Vista View park is that it is a refuge for a large population of Burrowing Owls. Curious, but protective trash heap dwellers.

Why do I call Vista View the trash heap? Because years ago it was a garbage dump. It really is amazing how Broward County converted this land-fill; now it is a gorgeous park of rolling hills and grasslands. You can only imagine the sludge and equipment chaos of those early years. Because it is a photo-worthy picnic destination surrounded by quaint neighborhoods, athletic playgrounds and water features. And of course, these faithful custodians are always on duty. The Burrowing Owl.
Yes the trash heap is one of the few areas in South Florida where I can run and get any elevation gain. As you probably know Florida is flat and finding elevation is not easy. Generally runners will run over viaducts that cross waterways like the inter-coastal river/canal. These bridges rise about 50 to 75 as they cross a 1/2 mile or so. As you can imagine running back and forth, mile after mile, can get boring. Ah but it is what we do here in SoFla. Unless you go to Vista View Park aka: The Trash Heap.
Run - 1:00:01 - 7.33 miles - 8:11 pace - 132 avg hr

Monday, January 26, 2015

Punk's Not Dead

The truth is, when it comes to punk rock, you have to be honest. Johnny Cash is probably every bit as 'punk' (even more-so) than Sid Vicious. Iggy Pop and Patty Smith are real-life founders and iconic (still productive) reps of a musical movement that is nearly 40 year old. Unlike other era related sounds, even the fashion remains fresh; as long as you aren't trying to buy it at the mall (Hot Topic, etc).
Today's Instagram photo @ my Instagram is in that spirit. Long live punkR O C K !
Run - 54:53 - 6.5 miles - 120 avg hr
Really hard out there today; heavy wind and tired legs.

Sunday, January 25, 2015

Trash Heap - LSD

Trail run - 900 feet of elevation gain - 1:45:00 - 11.4 miles - 117 avg hr

Ran out at Vista View (aka the trash heap today). Legs were a bit tired from yesterday, but ran pretty strong at times. I was happy to get 900' of elevation gain too.

Saturday, January 24, 2015

morning jo

I can't explain my recent revisit to this Joy Division obsession, but I like it. Getting CLOSER with UNKNOWN PLEASURES. Hey, it works for me!

Run - 2:30:00 - 16.1 miles - 9:19 per mile - 125 avg hr
I wanted to run longer today but the wind/storm was turning this into a shit-show. Still a decent effort and I will follow it up with a longish run tomorrow.
I have 56.91 miles this week (2 more than last week - with a day off)

Friday, January 23, 2015

Run - 1:00:16 - 7.65 miles - 7:52 pace - 118 avg hr
Still can't find my mojo. I need to get a long one in, but today was spent playing with my new Adobe toys. The good news: Me and Mimi are having are weekly vegan pizza party tonight!

Thursday, January 22, 2015

best of 2014

And yes, Interpol has done it again - another great record: El Pintor
Honorable mentions go to The Jellybricks, Spoon and The Raveonettes

Easy run - 1:02 - 7.12 miles - 8:42 pace - 118 avg hr
Ft Lauderdale Runners Club - I ran alone; nice and easy

Wednesday, January 21, 2015

A day of rest

The last couple of days have been sort of off (generally). Even though I did get a few workouts in, I really was not motivated. I feel okay but lazy and tired. I need to squeeze a long run or two in in the next couple of weeks as I try to at least semi-prepare for this marathon that I registered for. Maybe if I take a day off, I will be more motivated tomorrow. It could be that my body is talking to me. I just do not know...
a few hours later...
I could go run now, There is still time in the day, but I am going to rest and hopefully I will be re charged tomorrow and I will get out early. I will look at this as an experiment. I feel like a pussy, tho.

Tuesday, January 20, 2015

The State of the Union

Run - easier/recovery - 1:01:00 - 7.2 miles - 8:28 pace - 119 avg hr
very tired today - probably should have taken a rest day - I just cruised easy
If you ever stop by, I think you know my opinion already. I'd love to hear your take on the good, the bad and the ugly.

Monday, January 19, 2015

Dr. King

Our nation is torn. Political parties are divided, women are still not embraced as equal and although race issues - have evolved - in certain places, the climate is still very unfortunate. Along the way however, greatness has emerged: Dr. Martin Luther King Jr. is remembered as an American hero who taught the citizenry to dream his dream; we currently have a black president but the masses, still struggle with equality. It remains a very long road, indeed. 
Today, I will reflect and be grateful for an important American holiday.

Run - 1:03:00 - 8.31 mi - 7.34 pace - 140 avg hr
decent run today with a little tempo pace (off a hard weekend)

Sunday, January 18, 2015

I do LSD

Another good day of training is on tap, I do not know how much running I will get in but I hope to run at least for an hour and a half today (with a little bit of hills thrown in too). Today, will mark the 2nd week of Mimi's new run club - LSD on the Heap. 

In South Florida, there aren't any hills to speak of. To train on 'hills' we generally run up and down inlet bridges which works but is tirelessly boring. The heap is a reclaimed garbage facility that is now a large, beautiful public park called, Vista View. There are miles of rolling hills, lovely water features and trails for running and biking. Truly a Broward County gem.

Two weeks ago was the first LSD on the Heap. About 8 people joined us. Last week was a race, so we are resuming this week. The amount of people that join us is not the focus, the training is and it is nice to get out there to enhance my week with some variety. Well, my coffee needs a reheat. Time to get this party started.

I ended up running 10.53 miles with 800 feet of elevation gain - 9:01 per mile pace - 131 avg hr
A good solid effort today. I ran pretty hard for the first 4 or 5 miles and then just cruised. 

Saturday, January 17, 2015

The Boss

They call him The Boss - and it is a well-earned moniker - Bruce Springsteen has always been a great American voice of reason.
Run - 1:34:28 - - 11.48 miles -  8:13 per mile pace - 130 avg HR
A little bit longer today. Time to start prepping for The Fort Lauderdale A1A Marathon.
- 54.74 miles logged this week (one rest day)
- overall, a strong week of running, including some tempo and some slow jogging. 

Friday, January 16, 2015

A1A Marathon

Run - 52:13 - 6.83 miles -  7:38 per mile pace - 136 avg HR
Ran  a little shorter and a lot better today than last night. I will start coming around.
Well I did it, I signed up for my second race of 2015. The A1A Marathon. I ran it last year (3:23:04 - 4th AG - and Boston qualified). Even though it was more than 30 minutes slower than my all time fastest marathon, it was my fastest post-traumatic brain injury marathon by a lot. I do not know if I am or will be marathon ready for this race because I do not have a lot of prep time, but my general fitness and my running pace has improved. I will need to squeeze a few longer runs in over the next few weeks and hope that I can run this race on guts. Whatever, if I just remind myself that it is a long supported training day, I should be fine. -
Run - 1:15:00 - 8.2 miles -  9:09 per mile pace - 119 avg HR
Fort Lauderdale Road Runners run club. I had nothing tonight. Luckily, I started early to avoid running with the fast group (like last weeks sub 7 min per mile pace), and ran a little further than what I had intended; but slow.
Picked Mimi up from the airport - she has been working in Jacksonville for a few days. Randy's training is going spectacularly - He heals great, sit, stays, lay downs, catches treats off his nose, and today, learned how to shake. I love the munchkin. 

Wednesday, January 14, 2015

Run - 1:01:00 - 7.47 miles -  8:09 per mile pace -129 avg. HR
I Felt sluggish today; the wind made it even less enjoyable today
Joy Division - Leave Me Alone
I have been obsessed (again) with Joy Division. I suppose I have come full circle musically; as the late Ian Curtis and his mates made such a profound impact upon my developing music tastes earlier in my life.

  1. Isolation
    Song by Joy Division
  2. In fear every day, every evening,
    He calls her aloud from above,
    Carefully watched for a reason,
    Painstaking devotion and love,
    Surrendered to self preservation,
    From others who care for themselves.
    A blindness that touches perfection,
    But hurts just like anything else.
    Isolation, isolation, isolation.
    Mother I tried please believe me,
    I'm doing the best that I can.
    I'm ashamed of the things I've been put through,
    I'm ashamed of the person I am.
    Isolation, isolation, isolation.
    But if you could just see the beauty,
    These things I could never describe,
    These pleasures a wayward distraction,
    This is my one lucky prize.
    Isolation, isolation, isolation

Tuesday, January 13, 2015

Back on the attack!

Ah, so I let myself recover yesterday and wisely took the day off. Mimi left 3 Sam Adams beers in the refrigerator - even though I don't like craft beers - she is away, so I consumed them for her. Now I am trying to figure out what to do constructively today. It remains to be seen what will become of the day (but one thing is certain, I do know how to find trouble), GO, GO, GO!
Run - 1:00:08 - 7.66 miles - 7:51 pace per mile - 132 avg HR
Still feeling Sunday's race, but I am sure yesterdays day off was a good call. Today I just ran free to get the legs moving. I can feel the residual junk in my legs, but I'm glad that I got re-started.

The devil in me is really referring to the child molesters, murderers, and countless others in our prison system who begin a relationship with god while in the joint... These chameleons believe that the big guy has forgiven their sins (sins which he knew they would commit all along), and after the electric chair, natural death or whatever, they will float in the clouds among harp plucking angels. Whilst those who grew up believing in a different god or none at all, will burn in a fiery pit. This is laughable at best and perhaps during a simpler time fantasies like heaven and hell kept the masses in line. But seriously, it is time for Americans (other nations are as primitive, but not at the same rate) to EVOLVE. Further, the advertised reward of heaven is repulsive anyway. Floating around worshiping some ego obsessed torturous dude who is so insecure that he commands that you bow to him even though he isn't worthy. More on why he isn't worthy soon. In the meantime, love everyone. Be like that other fictional guy, Jesus, and feed the hungry and clothe the poor. Really.

Monday, January 12, 2015

Feeling lazy today

Well, I need to get it going today but my start has been slow. My mind is tired and it is telling me that my legs should be tired too. They are not, but I can't get started. I think I will take randy for a walk and then have some lunch, relax and change my watch. Generally when the dive watch comes off and the Garmin goes on, my tee, shorts and shoes follow and I am out the door. Randy? I better go wake him up.
Well, I just got back from taking Mimi too the airport - bye-bye-baby... and I am going to rest my running sticks today. After last months over-use injury, I am going to train smartish.  I am from the school of more is better but when you miss multiple days due to an injury, its time to think. Thinking is hard.

Sunday, January 11, 2015

River, Roots and Ruts - 13.1 Mile Trail Race

Run - Trail race - 15th place/1st in age group today
1:39:11 - 13.10 miles - 07:34 per mile pace (hills, dirt, hills, man-mad obstructions and mud)
I went out fast and then maintained in today's race. A few miles after mile 8 I made a wrong turn and  ran a 1/4 mile out of my way. A kind runner who I had recently passed gave me the heads up (otherwise I would have kept going in the wrong direction); I turned around and followed him through the next 3 miles - the hilly and technical section - until about mile 12 and the finish was certain. I know I said to him, "come on, let's bring this home" - but he didn't respond as I picked up the pace considerably. I finished strong and was very happy to drop about 10 minutes off last years time at this race. Actually, I was surprised to learn that I finished in 15th place overall and 1st in my age-group. It has been a long time since I have ran so competitively and it felt really good. 

Sunday, January 4, 2015

THE HOWLER Jan 4 - 10

Welcome to my room of twisted ramblings, recovery from a traumatic brain injury, athletic training, vegan munchies, music sensations and social howls.
Run - 31:09 - 4.06 miles - 7:29 per mile pace - 137 avg HR
Racing a trail 1/2 marathon tomorrow so this was a short run with some tempos thrown in.
Not much on tap athletically today. Perhaps a quick run with short tempo bursts to get the legs firing before tomorrows trail race in Alva, River, Roots & Ruts 13.1 mile trail race. I don't know where I am at physically so this will be a good test. I certainly am not looking forward to the 2 hour car drive to Alva today. Fra, Mimi's uncle is coming and running the 5k race - he is 76 and preparing for the Vermont Half Marathon in May (which he finished last year). Fra is a kick ass old man and I really do enjoy his company. 

Run - 1:14:00 - 9.13 miles - 8:06 per mile pace - 125 avg HR

easy steady run in my new light weight sneakers (Asics Gel-exce 33). I moved up a 1/2 size to attempt to save my my feet from continued black toenails.

Run - 38:10 - 5.46 miles - 6:59 pace per mile - 149 avg heart rate
Greater Fort Lauderdale Road Runner Club group run. I went out with the fast guys. I hung with them (barely); but one of my better runs since the brain injury! I am so happy. I hope this improvement continues - I will sleep well and dream tonight.

Run - 1:00:07 - 7.83 miles - 7:40 pace per mile - 128 avg heart rate
Good run with some tempo. I never really pushed it; instead just a consistent stride.
As a long-time fan of both Joy Division and New Order, I am very excited to have tickets to see original member of both bands, Peter Hook, perform a special tribute concert with his current band: Peter Hook and the Light. The show isn't until May, so I wait in eager anticipation.

Tempo run in town: 1:02:00 - 8.2 miles - 7.33 per mile pace - 146 avg hr
Best run since before last months groin injury. steady pace

Two solid runs before 9 am yesterday totaling 17.5 miles. The first one was an early morning street run in the dark (I need to try to do that more frequently) and the second was a trail run with hills at Vista View. 
Then we drove to Orlando to have lunch with my estranged family. I was torn deeply about this; however it ended up being quite nice. I connected with my brother who is very cool. Don and my mother turned out to be moved - as was I - by the meeting. I was nice. But true to form I didn't sugar-coat my feelings and I did communicate related details to each of them. They both were hurt and shed tears - especially my mother. Thankfully, Mimi was there to help my her internalize the definition of my words. Really, I was as gentle as a mouse, but I probably towered like a giant rat. So it goes...
Easy jog - 1:03:00 - 7.58 miles - 8:18 m/p mile pace - 132 Avg HR

It is 1:24 am - and yes, I am up early again. I slept fine but I had to pee so falling asleep again is unlikely, at least immediately. And my head is spinning, complicating my effort to sleep. I need to get up and out for a run early this morning. No f-cking around. I have started the year off poorly with only one run in the first three days of 2015. It is essential to get my training going again as I aspire to ascend from the land of the brain damaged to the realm of the athlete. Also I do not have much time either, as Mimi and I are driving to Orlando today - a 3 hour drive. So most of my day will be in the car. 

I have mixed emotions. I am meeting my half-brother, Leonard (who I am excited to see) and my mother (who I do not know or respect) for lunch today. I do not want to get too personal but my childhood was a fearful time exacerbated by a tortuous stepfather (Don - Leonard's father); who was enabled by my mother, Lois (I will refer to her forward as Lois). I will not detail the horror of my childhood here. Let me just say that I cringe revisiting the memories and I will spare my readers from my the unpleasant gore. I haven't seen Leonard in over 20 years and my mother in at least that long. I know that she visited me at Craig/Swedish hospitals in Inglewood, CO - but I was in a coma so I guess that I didn't mind. Lois began calling me early in my recovery once I was awake and became aware. Conversation was difficult at best and my discomfort was palpable so I stopped taking her phone calls. Yes, I am a cold bastard for sure.

As I said, My brother will be there and this pleases me. I probably wouldn't be having this meeting otherwise. Also my daughter, Nico, is the facilitator of this dance. My daughter is in contact with my mother and she thinks the little old lady is 'cute' and arranged this entire thing. For Nico, I will endure. On one hand, Lois is getting older and it is cruel of me to entirely cut her out of my life. On the other hand, I haven't resolved my anger, resentment and unlike of her. So I will go and eat pizza and drink a beer or two with Leonard, Lois and Mimi (Thank Santa Mimi is coming along too), and be pleasant-like. With Mimi in tow, I will guard my words and smother the bitter with honey. I will be nice.

Did I mention that I need to get out the door and get my run on? It is the dark of night here in SoFla although I do have a headlamp. Maybe I will get going early this morning - I have some thinking to do. One thing for sure, when I am running I think more clearly than I typically do. Okay, I shall rise and do this. This rant will go to rest for now, check back later for an update (or not). Peace and love, Dick Dime

- It is 3:24 am now - and yes I ran in the early morning dark. It was quite nice, actually. I may start doing that more often.
- Run - 1:07:00  - 8.21 miles - 8:09 per mile pace - 133 avg HR

- Run 2 - 1:30:00 - 9.38 miles - 9:36 per mile pace - 136 avg Hr
It feels good to get in 2 runs (17.45 miles) before 9:15