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

Today

12/6
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
12/5
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

12/4
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.
    12/3
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
12/2
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
11/30
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

Take a minute and watch this. So inspiring!

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.

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.

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

Today

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

11/28
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)

11/27
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)

11/26
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)

:

11/25
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)...

11/24
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.

11/23
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.

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.

Today
11/22
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.

11/21 
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!

11/20 
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.

11/19 
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.

11/18
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.

11/17
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.

11/16

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

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.

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. 

Totals
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

11/15
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.

11/14
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.
11/13
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.
11/12
Brick workout Bike/run
1. Bike - on fixie- steady - 20.12 miles - 1:11:00 - 18:69 mph - HR 112
2. 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.
11/11

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.

11/10

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).

11/9
Run - street - tempo - 7.35 miles - 55:05 - 7:29 pace
In the rain today; a bit shorter with better pace today. 

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

Totals
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

11/2
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.

11/3
Run - 10.1 miles - street - 1:17:50 - with 6 times 5' tempo on 3' recovery

11/4
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!

11/5
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.

11/6
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!

11/7
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...

11/8
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.

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

Week 10/26 -11/1

Today

11/1/14
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.

10/31/14

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.

10/30/14

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

10/29/14

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

10/28/14

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

10/27/14
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.

10/26/14
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.

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

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

Week 10/19 - 10/25

Today

10/25/14

Run 14.2 miles - 2:02:00 - 8:35 pace - 127 avg HR

Ran relaxed for two hours today. A newer route version. Nice weather; windy

10/24/14

Run - 7.72 miles - pace: 7:35 - 139 avg HR
Decent run considering my bike crash yesterday has my legs and arms layered in a crusty road rash.
Reconsidering my athletic goals. I am still motivated, however I may be taking on too much; more than what I can handle related to my physical post-traumatic-brain-injury ability. Since my brain injury I have attempted to regain my past athletic tempo relentlessly. I have trained and raced and suffered multiple injuries (including additional car v. bike accidents). I have improved but my results have caused mostly sadness. I have high expectations. Perhaps life is evolving differently for me now. Should I succomb? Accept my limitations? Life is hard.

10/23/14

Bike: 8:30 - crash - no comment


10/22/14
1:15:00 - 9.01 miles, avg HR 127, even pace.

10/21/14

Travel - flying home today.

10/20/14

Stone Mountain, Georgia

Confederate Memorial

A sad blemish in American history. This bas-relief (worlds largest) of Stonewall Jackson, Robert E. Lee and Jefferson Davis. In my opinion these Civil War moguls were traitors. Still I did run to the top of it twice today. 5 miles and nearly 1500 feet of elevation gain.

10/1914
Trail  run in Georgia, 9.0 miles, 1030' elevation gain, 1:30:00. Good run and very enjoyable. A big and welcomed change from SoFla. 70 degrees. Unfortunately my Garmin kept losing its connection so I may have run longer...

10/12 - 10/18

(today)
10/18/14

Time to start packing. Mimi and I are flying to Atlanta early in the morning to see The Jayhawks at The Variety Playhouse (www.variety-playhouse.com):

Bike 40.4 mi, 2:04:00 19.5 avg. mph, 119 avg hr, a little cooler out today. Nice!

10/17/14
Run 10.19 miles, 1:19:00, track intervals
   scheduled workout:

Type: Run
Planned Duration: 1:00
Description: WU: 15' easy jog. Short stretching session. Then do 2 laps around the track jogging the curves and accelerating near top end speed on straights.
Then jog another lap easy.
Then 4 x 1000m Z6 with 1 lap easy jog recovery between each. Even split each repeat staying at Z6 pace.
Then do 4 x 400m with 200m jog recovery between each. Effort for the 400's is Z8, but with good form. If your technique is poor, then slow it down a bit.
Then do 10 x 100m on grass infield accelerating from easy to near top end speed. Recovery is 15" between each 100m.
CD: Easy 10' jog. 

Slowly, I am seeing progress. I have a long way to go, but the hard work is starting to pay off.

-

So my light New Balance training flats are past-dead... I was looking in the newest issue of Runner's World this morning and they had an article on 'throw-back' running shoes that are being re-offered. I found these Saucony racers from the early 1980's for $60 on Amazon. Less than 6 ounces; so they are basically a racing flat. I can't wait to try them because if they work for me, I will buy some backups!

Saucony Bullet (vegan racers)

-

Ramone loves the beach, the snow, and all humans too.

10/16/14
Run 10.12 miles, 1:17:00, with 5 times <7:00 per mile intervals... I'm starting to feel a touch of the old me (pre-traumatic brain injury). Yay!

As of Oct. 14, it has been 50 years since the civil rights leader won the Nobel Peace Prize. Regardless, as a people, we have yet to realize in full, the dream of Rev Martin Luther King Jr.

10/1514
Bike 38.5 miles, 2:03:00.
Nice ride from Pompano Beach on A1A through Boca Raton and Delray Beach and then back. Wicked hard rain for about 15-20 miles. It actually felt good.

10/14/14
AM - Good run, new route.
Run 9.1 miles, 1:14:00
PM - Bike 27.1 miles, 1:30:00
hot and windy, tired-ish

eat more vegetables

10/13/14
Run 8.12 miles, 1:02:00.
Nice 1 hour run today. Pretty windy. Steady Pace. 1st 10k in <47:00 then a bit slower on the cool down. I called Garmin last week cause my heart rate monitor is not recording accurately. Hopefully the replacement will arrive soon.

10/12/14
Bike - 28.5- mi 1:30:00 (heat, humidity, wind)
Early morning ride. Football Sunday - go Cowboys, go Dolphins, go Broncos! Mimi and I have been sharing football Sunday's with Jimbo (her dad); I will allow myself a couple of beers today - maybe - cuz Jimbo is a Milwaukee beer expert/aficionado.

Me and Jimbo sporting our Pabst Blue Ribbon 2013 Christmas vests.

Week 2 of NBRs (New Booze Rules) starts today. Week 1 was easier than I thought it would be... Also it should be noted that Mimi and I are 7 sleeps away from our quick trip to Atlanta to see The Jayhawks at Variety Playhouse.

Blue (official video)

Week-Wrap #1

Well another week is in the books. Training went well, with some speed work and mental/dietary focus. Further, to aid in my weight-loss goals, I have decided to put drinking of alcohol on a strict allowance.

Week totals:

Running: 38.2 miles
Biking: 104.75 miles
Drinking: 3 glasses of wine (1/2 bottle)

Not drinking every night of the week is a dramatic change. I really enjoy relaxing with wine at dinner. The problem is, it doesn't end there. I usually continue on to beer and/or a second bottle of wine (with a little help from Mimi). Still, I have to keep my goals ahead of what I think is quality living.  I train a lot and still I am still struggling with my post TBI weight gain. I have lost most of the 35 pounds that I gained, but now I am in the tough final stretch. Without diligence, I probably will not lose the last 8-10 pounds that I believe is essential in order to reach my pre-accident athletic levels. I’m sure, there are other physical/medical reasons - that I do not understand - but I am certain that if I want to at least approach my previous level of fitness, I must commit in all areas.

Success has started.

Week 10/5 - 10/11

10/11/14:
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!

10/10/14:
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.

10/9/14:
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.

10/8/14
Bike (2 hours) - Steady ride on north on A1A from Pompano Beach and back. Bike needs a tune-up.

10/7/14
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!

10/6/14

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...

10/5/14

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 -

Tonight
Fillmore - Jackie Gleason Theater
Miami, Florida

_

Anglins Fishing Pier (Lauderdale by the Sea)
It is so hot today, I need a cold one.

A weekend of training is on tap - in Clermont, Florida. Camping/running/road trip! 

I had a great day with my girl and two new friends exploring the between war years, art deco and streamline designs in the South Beach historical district of Miami, Florida.  

Lighthouse Point, near Pompano Beach, Florida (HOME)

Keys 50 mile run!

9:30:33
15th place overall
1st place in my age-group

Happy Birthday, old man.

Well, we are one week away from the Keys 50 mile race. Here is my Update. In 2012 I attempted this run. I am sure that my attempt was premature and too soon in my recovery from traumatic brain injury. Still, I was training for a Leadville Trail 100 attempt and I thought I could do it. I could not. I quit at mile 23. I went out way to fast and broke down. 

This attempt is similar; I am again training for Leadville. However, things are different. My running has improved and too, my knowledge of hydration and nutrition. I have also run as much as 38 miles in training. I will finish this time. The plan is to run conservatively, fuel from the beginning and to not be too proud to take walk breaks. It’s going to be hard, hot, humid and humbling. I can do this!

Mimi Reeves will be doing this as well. She is a smart cookie. I know she will rock it and finish!

It looks like the Nick Cave & The Bad Seeds tour is selling out everywhere (some extra shows were added in San Francisco and New York City). I'm so glad that Mimi Reeves and I will be at the New Orleans show/July, 21!

its just another day...

Great memories - sharing a trip with Ramone to the coffee shop on the hill (Capitol Hill/Denver). My boxer was about 1 or 2 in the pic. He is 10 now and still active and fit!

Setting for today's 24 mile run - Everglades/Loxahatchee Refuge
See you again tomorrow...

ah...

Its a good time to be a lover of the rock music. As a long time fan, I could not be more pleased with the reunion/new record by The Afghan Whigs on Sub Pop Records!

click to view video: Algiers

To the Boston Strong runners: when your legs get tired, run with your heart - enjoy today's marathon - you earned it!

Happy Easter - I am trying to motivate...

Live, love, train, EAT!

train hard and focus

Heading out to Marathon Key on Friday for some course specific training; for The Keys 50 mile race... Should be a lot of fun camping with my girlfriend/training partner. This is why I live in Florida!

The Leadville 100 is about 4 months out; I find this to be very encouraging and e mystifying information:
http://www.dclundell.net/running/info/train100.html

Back to back long runs - 15 miles today on top of yesterdays 3 hour/20 mile run. Fierce headwinds today.

Great run today - 20.5 miles. This was my 2nd 20 miler this week. I feel good and hopefully tomorrows 2 hour run goes well and my legs stay fresh.

I must admit, I do enjoy a PBR now and then...

One of the great things about life in South Florida is running mile after thought sweeping mile in the swamp (oh, and the gators are friendly too).

Oh geez, real estate class today is 9.5 hours. I don't think I am absorbing the information. I am not keeping up with the students in my class. I am simply just sitting here so that I complete the state required hours of classroom instruction. Sometimes I do things that exceed my capabilities. Since my traumatic brain injury, things are harder. It is sort of like when I tried to run The Leadville Trail 100 in 2012. Even though I finished 50 miles, it was too much too soon. I think I will finish Leadville this year; although I am not close to ready for the Florida exam now (or even the pre-test) - I have a plan. As with Leadville training, I need to slow down and train smart and learn this material on my own. I will get it and I will get my real estate license but my pace/approach must be restructured. Still, I feel stupid, bored and lost.

We went to a killer tiki bar, band venue, tattoo shop and art gallery last night. It reminded me of my fond days with a bar that I had a close relationship with - Surfside 7 - Mimi is scheduling a rock and roll benefit there in honor of Winn (her mom) to raise money for a brilliant cause. Stay tuned for more info, confirmed bands, art auction, drink specials and more. This is going to be a lot of fun - I can't wait! — with Mimi Reeves.

C A N C E R   S U C K S !