MyHowl - May 17 > 23

Saturday

Taking it easy today - maybe a few strides to zap some fire into my legs. The Vermont City Marathon start is at 8 am tomorrow morning.
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and in national news, I feel strongly about #BerniSanders presidential bid.

Thursday

Our first night in Burlington, VT was highlighted by an excellent vegan dinner at Revolution Kitchen (with Fra and Matthew Fahey). In a word, outstanding. I am already anticipating a return trip this week!

Wednesday
Mimi and I are flying to Burlington, VT today to run the Vermont City Marathon this weekend. I love that town so it will be a fun week of travel.
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Keys 50 update. First and foremost, I had a really great time in the Keys with my friends and I am humbled by Sam Horowitz - a stellar race and finish! He was so inspiring; last year my pacer and this year a finisher! Personally, I did not cross the finish line. I probably went out too fast and was walking a lot by mile 21. I was still maintaining 6th place overall and could have struggled on but I knew it was going to get really ugly for me. Plus, to do so would destroy my legs and perhaps my spirit as well. I decided that with a marathon scheduled a week later it was probably a good idea to treat the race as a last long training run and call it a day. Hopefully my decision pays off and I have a good race. We are heading to the airport in an hour or so. I really don't like the whole airport/flying thing. I look like a terrorist and generally I am treated like one too.

Tuesday
.Our friends are not food.

There is scientific evidence that some animals are capable of experiencing the same range of emotions as we can. The brains of mammals are surprisingly similar to the human brain.

Monday
I enjoyed a rest day in Marathon yesterday. Today is a drive day baeack home to Coral Springs. Now its time to get a few good marathon prep runs in and pack for our flight too Burlington, VT. I am looking forward to the cooler weather and seeing Fra and Matthew. Who knows, maybe I will get to see Charlotte's sister, Minton, while there too.

Sunday
Starting off the week with a nice relaxed day on Marathon Key. I may or may not run a few easy miles later. I feel great and I am ready to embrace the days ahead.

Training this week: (1 rest day) Run 35.66 mi

Sat 5.11 mi - 40:23 - 7:54 pace
marathon tomorrow
Fri 5.1 mi 42:16 - 8:17 pace - 118 avg hr
easy jog
Thur - 5.29 mi - 40:12 mi - 7:35 pace - 130 avg hr

Stretching the sticks out - marathon on Sunday

Wed - rest - travel day

Burlington, VT

Tues AM Run -1:01:52 - 8.42 mi - 7:21 pace -142 avg hr
good run - marathon prep with tempo

Tues PM Run - 35:22 - 4.0 mi - 8:50 pace - 115 avg hr

World of Beer run

Mon Run 58:00 - 7.74 mi - 7:30 pace - 134 avg hr

Good run with a little tempo

Sun rest day

- Last week (1 rest day): Run 66.0 mi last month 318.92 mi last year 2,670.88 mi 

bike yr: 20.28mi          

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#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition 
#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition 

MyHowl - May 10 > 16

Saturday 
So I did not finish today. At about mile 21 I made a decision to quit despite being in 6th place overall (3:30 into the day). The heat was too intense and I was already in survival mode. I couldn't/wouldn't torture myself endlessly today. I had mixed feelings about quitting but the price that I would have had to pay was too much. I am running a marathon next week and to hopefully save myself for one good race, I decided to make a choice. I'm glad that I did too. The conditions were so severe and I was definitely not alone in the DNF category. I was on pace to have a solid race, but my time goal would have been impossible and knowing that I want to run well next week made my choice easier. 
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On a positive note, Sam Horowitz found an unbelievable will  and finished. I am humbled by his talent and drive. Yesterday was his day and I glow with pride. 

It is 4 am and predictably I cannot sleep. I managed 5 solid hours so that is pretty good. I spent a lot of nervous energy worrying about this race and now its just a few short hours away. I cannot tell myself enough, start at a slow and slow down., fuel early and often , stay positive and enjoy the day. I have done the work - I am ready.
Friday
PM (8:55) We Got to Marathon Key early this afternoon. After settling in we had a pasta dinner. My water consumption has been excellent today and I am feeling extremely restless. Mimi left Coral Springs at around 7 and should roll in before 10:39 pm. My pacer from last years race, Sam Horowitz, is physically and mentally prepared to complete the 50 mile trek. I am pulling for him too. However, my focus is personal. Gear is arranged for a simple morning departure. Sign-in is shortly before our mandatory pre race meeting at around 9 am - The start is at 10:00. The weather looks favorable (mid/high 80's) with winds from the east between 10 -20 miles per hour. hopefully the wind is a cross wind and not an head wind. I really intend to start at a conservative pace. I would love to keep a steady pace and improve last years time. Whatever happens, finishing is goal one.
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AM Driving to our beach pad near the Start of the race this morning. The race starts about 3 miles north of the 7 Mile Bridge. I may or may not run a few miles today with a few strides- I don't know. Mostly I need to just hydrate and prepare my head for the task at hand. I have a healthy respect for the distance and I am nervous and ready.

Thursday
Happy Birthday to me - 50 years old an its okay. I feel fine. 
Wednesday
Today is a needed rest day from running. I feel unsettled because this puts limits on how much junk and booze that I can stuff into my pie hole on my lose the fat diet today. I suppose I will not drink anything more stiff than water. Its only 2:30 pm and to maintain my allotted caloric allowance I need to eat less than 600 calories. Or, I can just say screw it... hmm. Maybe I will drink coffee and take my dogs to the park. Yeah, I get bored, I eat, I stay bored, I drink, I get fat, I get angry, I get bored, I eat, I drink, I grow. Its an awful pattern for sure. But last night at the World of Beer run club, Darley's Angels said (unprompted) that I look like I have lost weight. Well that is music to my ears. Tomorrow I will put an honest run effort in, then Friday we drive to the beach pad. Golly gee, I am obsessing-fearing this race. I will be okay once I am running.
Tuesday
I am feeling the reality of The Keys 50 as race day quickly closes in. My 50th birthday is approaching even faster. I will be 50 in 2 days. Then the next day we drive to the Keys and settle into our beach pad, wake up and go run. - and run and run. I know at one point it sounded like the thing to do. I finished this race 1/2 tries (last year) - and it shouldn't be that extraordinary of a thing to do, right? Well, I am freaking out a bit. I feel great about my training and my running improvements but I am afraid. Yeah, I'm not a natural at this ultra running thingy. I have finished a few and DNF-d (did not finish) a few more. I like to run but the reality is, I like to run faster and shorter distance races. Unfortunately, I am not fast anymore (since my brain injury); and I fight. I think I originally signed up for the Leadville 100 in 2012 because after my hospitalization, I immediately hit the streets and began to run. I thought that by training for Leadville, my running sticks would come back to their pre TBI life. After all, it is what I did and remembered. However I couldn't run as I did. I went out every day at a 10:00 - 12:00 per mile pace. It angered me as a frequent sub 3:00 marathon runner. That winter while running I slipped on ice and broke my tibia and fibula requiring surgery and the insertion of titanium hardware throughout my leg. Another setback!  I couldn't run for months so I rode my bike a lot. This is a long story (that of my ongoing comeback) so I will jump ahead and leave it with, A traumatic brain injury is a massive destruction of the whole person. Everything is broken and has to be rebuilt. I am trying to prove that I can successfully return to a level of athletic performance that will belie both my injury and my advanced age. Over the past few years I have run multiple marathons in the 3:45 range (disappointingly). I have now dropped it down to 3:16 and have designs on a return to sub 3 hours. Today I am looking inside the belly of the beast. My 3rd attempt at the Keys 50. In 2013 I did not finish. I probably went out faster than my fitness level would allow and quit at mile 23. Not to mention that I was undoubtedly trying to do something a little soon in my recovery. In 2014 I had a successful race. I won my age group and finished 15th overall. This year it looks like great things are possible, but 50 miles is a long way and I will need to race smart. My pacer from last year, Samuel Jay Horwitz  is doing the race himself, so I will not have him to pace me. Mimi has arranged a great team to pace and crew for the race. I am very fortunate. Thank you, Mimi. I love you. 
Sunday

6 days until race day. I boosted my training over the last two weeks and averaged 85 miles per week. I dd manage a few long runs including a back to back to back long day efforts. This week will be critical and rest days are essential. I intend to keep my legs firing with a few shorter quality runs and keep my nutrition and hydration focused. I am confident that I have put the miles in and I am running well. Based on my improved race times so far this year and my increased overall mileage, I am as ready as I can be. There is nothing to be gained by heavy training this week (yes, I am pep-talking me up); but plenty to lose. The goal is to keep my running sticks firing and to arrive to the starting line rested and ready.

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I am excited about the upcoming Elliott Smith documentary that is scheduled for release. He is one of my all-time favorites and one of my favorite concert promotion memories... I booked him two times in Denver, CO and both shows failed miserably. On the plus side, we became friends.

#ElliottSmith 

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Training this week: (1 rest day) Run 44.95 mi

Sat Run - 3:30:08 - 21.23 mi 9:54  pace
Keys 50 DNF
Fri rest - travel
Thur Run - 1:41:00 - 11.81 mi - 8:33 pace - 127 avg hr
easy pace 
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Wed rest day - 50 mile run on Saturday.

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Tues AM Run 1:14:05 - 9.25 mi - 8:00 pace - 140 avg hr

Good strong effort...
PM Run 41:29 - 5.34 mi - 7:46 pace - 126 avg hr
World of Beer club run
-Mon Run 1:03:23 - 8.4 mi - 7:32 pace - 139 avg hr

Good steady run on the Royal Palm route 

Sun Run 1:17:23 - 10.15 mi - 7:37 pace - 139 avg hr
Good run today. Now its time to taper and rest up.

- Last week (1 rest day): Run 88.95 mi last month 318.92 mi last year 2,670.88 mi 

bike yr: 20.28mi          

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#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition 
#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition 

MyHowl - May 3 > May 9

Saturday
Ah...  just one week until The Keys 50 and I have trained well - I think. My total running mileage this year is over 1200 and I have been averaging about 75 miles per week. My race times are faster this year than last too. Now it's time to concentrate on preparing myself mentally and physically for the heat of the Florida Keys. 
I had a great week running. I logged about 90 miles even though the week included 1 full rest day. I feel good physically and I will begin a subtle taper now.
Friday
I am happy about my training yesterday. I needed some substantial time on my feet. I ended up running over 25 miles total. I managed over 20 in the morning and added another 5 at the Runners Depot run club in the evening. If anything, my confidence is lifted. 
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I continued the long run fever with another 15.11 miles this morning. My legs felt yesterdays effort and that was my intention. I wanted to run a longish run today on tired legs and maintain what I hope is my race pace next week.
Sunday

Crunch time now. Exactly two weeks until The Keys 50. I don't really know how to train for ultra races but I have put in a lot of miles. I think I am at least as prepared as I was for last years race. I have a lot of miles logged and now it is time for me to wrap my brain around it and trust my training.

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Training (this week: Run 88.95 mi)

Sat Run 2:09:05 - 15.11 mi 121 avg hr
Back to back to back long runs . 7 minutes faster than yesterday.

Fri Run 2:16:28 - 15.11 mi - 120 avg hr
Back to back long runs - pretty slow today, but near my anticipated race pace for next week

Thurs AM Run 2:5706 - 20.12 mi - 8:48 pace - 127 avg hr
Long run - probably my last long run before the Keys 50. Pretty much a steady pace. 

Thurs PM Run 41:06 - 5.14 mi - 7:59 pace - 121 avg hr

Runners Depot club run

Wed rest

Tue Run 1:34:03 - 12.21 mi 
Good run at a steady pace

Mon Run 1:24:30 - 11.1 mi - 7:42 pace 127 avg hr
Good morning run  in Ocala, FL wit some tempo
Sun Run 1:35:203 - 10.161 mi - 9:21 pace - 109 avg hr

Trail run with rolling hills. About 400' of elevation gain.

Last week (0 rest day): Run 82.21 mi last month 318.92 mi last year 2,670.88 mi

bike yr: 20.28 mi

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#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition 

MyHowl - Apr 26 > May 2

Friday
I am happy to report that I managed 318.92 running miles in April. My two month pre race training total has averaged over 75 miles per week. This is a great amount for me. Even in my pre TBI 'fast years' I rarely ran more than 60 miles in a week. So as May begins I will begin a preparing for two races. May 16 is my return to The Keys 50 and May 24 is the Vermont City Marathon. I am nervous but it will be interesting to see how far my recovery has come. I think my training is on schedule and I should trust my training and lift my confidence. As for the 50 mile race, I will have to race smart. Hydration and fueling is going to be paramount. If I keep my pace controlled for the first half of the race, my chances of improving upon my finish time will be increased. My nature is to start too fast and keeping myself in check will be difficult. I don't have any expectations in the Marathon. I will not try to improve on last months A1A marathon time of 3:16:24 but I do hope that my tired legs will allow me to improve on last years time of 3:36:38.
Thursday
I am very excited that Bernie Sanders is running for president of the United States. Although I will support Hillary Clinton, I know that Bernie's voice is one of political truth and the American public needs to hear his wisdom. Both parties will be called out with Bernie in the race. I know his nomination is unlikely at best, but I stand behind him. My dream ticket (a formidable one too) would be one that included Elizabeth Warren. 

Wednesday
The month is winding down. April has been my last full month of training before I embark on my journey to Key West. Today's run will push me past 300 miles logged (following last months 297); so although April will fall way short of my miles logged this month in 2014, this years training total is far ahead of last years pace. So overall, along with my improved race times, I am as ready as I can be. However, I still feel the need for 1 or 2 long runs in the 3 hour range and I hope to manage those. Other than that - it remains to be seen  if I have what it takes to finish again; ideally by about 40 minutes faster.
Sunday
Down to 3 weeks until I run the The Keys 50 Ultra race.  This week will be a solid - typical training week, then I will taper down over the two weeks leading into the race. I will still run a lot but more rest will be included. I don't want to put the flame out before the race. I just want to be prepared, uninjured and ready. Well, ready is relative. Last year I may have had a better overall build up leading into the race (mileage wise), but my race times are faster this year so hopefully I am ready. Still, I don't feel very confident.

Training (this week: Run 82.21 mi)
Sat Run 2:22:05 - 17.1 mi - 8:18 pace 126 avg hr
good run; especially first ten miles and then a gradual slow down
Fri Run 1:02:25 - 8.41 mi - 7:25 pace - 136 avg hr
Good run with some tempo
Thurs Run 2:34:00 - 16.1 mi - 9:33 pace 122 avg hr
I got out the door early today (6:15 AM) - decent distance
Wed Run 45:26 - 5.29 mi - 8:35 pace - 121 avg hr
Recovery jog

Tues AM Run 1:03:06 - 8.16 mi - 7:43 pace - 132 avg hr
Morning jog out at Vista View. I stayed off the hills and just ran steady in the flats today.
Tues PM Run 48:16 - 6.26 mi - 7:42 pace - 123 avg hr
Word of Beer club run
Mon 1:18:05 = 9.17 mi - 8:30 pace - 139 avg hr
2nd day in a row of record Florida heat for April - I am wiped out
Sun Run 2:00:16 - 11.72 mi - 10:21 pace - 119 avg hr

We got to the heap at 7 am to avoid the 95 degree heat foretasted for today. I ended up climbing 900 feet according to my Garmin. Slow and steady.

Last week (1 rest day): Run 78.89 mi last month 318.92 mi last year 2,670.88 mi

bike yr: 20.28 mi

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#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition 

As a vegan, I a cannot count how many times I have heard the comment about protein and/or lack of it. As the picture clearly demonstrates both of these world class athletes do not appear to be protein deficient.   

MyHowl - Apr 19 > 25 (4 weeks)

Monday

Sunday
Exactly 4 weeks until I run the The Keys 50 Ultra race.  Today was a travel day back from Tampa so it was a good day to embrace a needed rest day. I feel good and I am ready to run some extended training efforts and ensure that I am as prepared as I can be. Time to train smart!

Training (week total: Run 78.89 mi)

Sat Run 2:20:07 - 15.07 mi - 9:14 pace - 131 avg hr
Hot as hell out there today. I ran this run at around the pace I hope to maintain next month at The Keys 50
Fri Run 1:04:30 - 8.25 mi - 7:49 pace - 139 avg hr
Steady pace on the Royal Palm route

Thurs Run 2:00:20 - 1.42 mi - 10:32 pace - 123 avg hr

Trash heap - hot as hell - I had nothing

Wed Run 1:37:30 - 11.73 mi - 8:19 pace - 137 avg hr

HOT

Tues Run AM 1:20:00 - 8.1 mi 9:50 pace

Trail run at the trash heap. I managed 650' of elevation gain at a slow recovery pace in the rain.
Tues Run PM 58:00 - 7.1 mi - 8:10 pace - 123 avg hr
World of Beer run club

Mon Run - 2:27:00 - 17.14 mi - 8:34 pace - 133 avg hr

Good training day: ran 17.13 miles in 2:27:00 - in a balmy SoFla temperature of 94 degrees with 90 percent humidity. When will I learn to run in the early morning instead of the middle of the day?

Sun - travel and rest

Last week (0 rest day): run 80.76 mi  last month 296.78 mi  last year 2,670.88 mi

bike yr: 20.28 mi

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#traumatic #BrainInjury #TBI #running #training #healing #politics #liberal #democratic #triathlons #UltraRunning #vegan #athletes #blogging #Google #Blogger #rants #howls #peace #love #WorldOfBeer #Beer #Facebook #marathon #PlantPower #liberal #secular #atheist #LeftWingPolitics #democratic #fitness #health #PlantBasedNutrition 

I have increased my running volume substantially this year and my average tempo as well. Since I adopted a vegan diet, the post traumatic brain injury weight gain has slowly decreased. My race times have reflected this and I will be the runner I remember soon. The Keys 50 is just over a month away and I am looking forward to the test. 

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#vegan #vegetarian #earth #einstein #running #ultrarunning #traumaticbraininjury #tbi #florida #keywest