Time to run

Sunday, June 28, 2015

MyHowl - June 28 > July 4


Saturday



THIS PATRIOTIC VETERANS HOLIDAY RANT

Happy 4th of July to the more than half of America that isn’t treasonous, racist, bigoted, or kissing the butts of the 1%.
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Remember when W was president and Republicans said merely criticizing him was treason?
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With that, a meme for them - based on their consistent policies: You are WARFARE QUEENS.
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And lastly (because I am a surly bastard), some wise words from one of our nation's framers, Thomas Paine, The Age of Reason (consider his thoughts):

"Whenever we read the obscene stories, the voluptuous debaucheries, the cruel and torturous executions, the unrelenting vindictiveness, with which more than half the Bible is filled, it would be more consistent that we called it the word of a demon, than the word of God. It is a history of wickedness, that has served to corrupt and brutalize mankind; and, for my part, I sincerely detest it, as I detest everything that is cruel".
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From South Florida - Happy Independence Day - be healthy and happy,

Tuesday

It looks like I am back up and running. I ran strong yesterday but felt tired on the same course today. I am most likely a bit sluggish after the days off from running due to my injury. Still I am confident that I am back and with some consistent training I should continue on an upward trend.

Sunday

I have been struggling since last Wednesday - my fall really set me back; I suffered lingering pain all week. I must have hit my rib cage on something because my ribs really have been in a state of limiting growls all week (as well as the road rash to my knees and elbows). I have been able to bicycle a few times after a full rest day and Saturday's ride was with a lot less pain. I have really wanted to run, but I am utilizing this time to rest my running sticks fully. Not to mention I have also been nursing a bruised running sole on my right foot. I think today will be my first run since my tumble. 

-

I did end up making to the trash heap today for a trail run. I started out running but was walking in less than a hundred feet. I ended up walking the first 2.5 miles and then jogged the last 3 miles. My last mile was in 8:00 - so I am encouraged. 
-

You do not have to be a genius to understand one.




Training this week: Run 63.45 mi - bike 0.0 (0 rest day)

Sat Run - 8.23 mi - 1:06:31 - 8:04 pace

Easy warm-up, then 4 1/2 mile tempo on 1/2 mile easy

Fri Run - 6.76 mi - 55:06 - 8:09 pace 

Oh boy, that was tough out there today; I had nothing.

Thur PM Run - 6.1 mi 45:33 - 7:28 pace - 138 avg hr

run with Runners Depot (store run)

Thur AM Run - 6.76 mi - 51:35 - 7:36 pace - 140 avg hr

The Rambewood route in the rain. I felt much better today and ran well.

Wed Run/walk - 8.41 mi - 1:20:42 - 9:35 pace - 135 avg hr

I ran the first 6.25 mi in around 51:00 and was reduced to a walk (with some slow jogging) the rest of the way home. I was done in by the heat and mostly the humidity today.

Tues AM Run - 8.24 mi - 1:05:57 - 8:00 pace - 143 avg hr

I ran pretty well for the first 10k and then faded

Tues PM Run - 5.11 mi - 41:45 - 8:10 pace - 142 avg hr

World of Beer club run

Mon Run - 8.23 mi - 1:02:17 - 7:34 pace - 150 avg hr

Good run - 1st effort without walking since my crash on Wednesday.

Sun Walk/Run - 5.61 mi - 1:13:51 - 13:09 pace - 96 avg hr

Well the injuries remain but after a rough start (2.5 miles of walking), I began jogging and got stronger with less pain as I continued. My fingers are crossed.  Today included 400' of vertical at the trash heap. 

Last week: Run 28.72 mi - Bike 64.39 (1  rest day) last month: Run 222.85 mi - Bike 187.67

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This year: run 1,642.8 mi - bike 207.95 mi 

Last year: run 2,670.88 mi - bike 3,614.17     

--------------------------------------------------------------------------------------------------------------------------
#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 

Sunday, June 21, 2015

MyHowl - June 21 > 27

Wedneday

I fell down on my run today... bruised and scabbed. Since my brain injury, I fall often.


Thursday

I doubt most people really know much about my guy, U.S. Senator Bernie Sanders and I have not heard it articulated by anyone better than this young man. Don't hate the messenger, just do yourself a service and watch 2 minutes of this video (and I bet that you will stay tuned through the 10). Do it!



Tuesday
I have really backed off running and started riding my bike. This is good for multiple reasons but I hope my tender foot responds to the break favorably. Also, it is hot as balls in south Florida right now - 95 
with matching humidity is the current norm. I run so much better in the heat and desert temps of Colorado summers. Believe it or not, Denver summers are a lot hotter than SoFla's with temps routinely reaching 100 plus degrees. The difference is the humidity. It is the worst. I'd rather run up and down 10,000 foot mountains than run into the wind and humidity here. I know I sound like a pussy because I constantly whine about the weather here, but I do not apologize. Just feel the pain. I should just get off my ass and go run a shorty.

-
And then there is I Dream of Jeannie - my boyhood crush!



Sunday

Last week was good and bad. The bad, an overuse injury to my right foot. The good, I got back on my bike and logged over 100 mile cycling last week. Sometimes its nice to turn a setback into a step forward.
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Overflow crowd--biggest for any candidate yet this year--greets @BernieSanders in Denver. Remind me why he can't win?



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http://www.washingtonpost.com/…/bernie-sanders-packs-thous…/

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Although the mainstream media is still minimizing the 'Bernie Bump' - it is becoming clear that the American public is beginning to notice and support this outstanding American politician and more importantly, patriot. Clearly, people are excited and his events are by far, the best attended. The upcoming debates will be fantastic theater.

Training this week: Run 28.72 mi - bike 64.39 (1 rest day) 


Sat Bike - 21.0 mi - 1:06:00 19.09 avg mph 
Rode the fixie to Sunrise and home... still feeling beat up from my fall this week. I miss running.
Fri Bike - 23.27 mi - 1:15:34 - 18.48 avg mph - 120 avg hrI managed a decent ride on the fixie today. I have a lot of muscle soreness and multiple scabs on my knees and elbows.
Thurs
Rest - I am very sore and scabbed too.

Wed Run - 1:00:54 - -6.7 mi - 9:05 pace - 118 avg hr
I fell down again. The first 3 miles were quick in about 22 minutes; I tried to cross the street and tripped on a rubber fan belt or something and fell head first into the street. I smashed my knees and got considerable road rash on my arms and legs. I walk/ran home at around a 10:00 pace. :-(

Tues AM Run -1:03:17 - 8.41 mi - 7:31 pace - 140 avg hr

Good run today - no foot pain to speak of. The bike days are paying off. I need to be careful and continue alternating cycling into my regimen.

Mon Bike - 20.12 mi 19.3 mph pace 

I ran yesterday with only a small amount of foot pain. I may run later, but either way, I thought that a short ride on my fixed gear would be nice.

Sun Run - 8.5 mi - 8:33 pace - 132 avg hr

Because of my ongoing foot injury, I decided to hit the trail today. I managed 700' of vertical at the trash heap. The foot felt a little bit better and for the first 4 miles I didn't notice it. It did speak up later in the run, but it was tolerable. I should continue to mix I the bike and run less and when I do, easier. 

Last week: Run 41.36 mi - Bike 123.28 (0 rest day) last month 281.53 mi last year 2,670.88 mi 

-

bike yr: 207.95 mi          

--------------------------------------------------------------------------------------------------------------------------
#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 

Sunday, June 14, 2015

MyHowl - June 14 > 20

Saturday
Nice long bike ride from Palmetto to the West Palm Inlet and back today. I tried to brick a run after the ride, but the foot pain returned immediately so I called it a day.


Friday
The big news this week is, I have ridden my bike 3 days in a row. Actually, I have ridden both of my bikes (my fixie and my tri-bike). My recent over-training induced foot injury has been the catalyst but I hope it is not the only reason why I am riding. I used to love cycling. I rode a lot and was a strong rider. Along the way, I lost interest and it is sad. My fastest days as a runner also included very heavy bike training. I don't think that my foot injury is serious and I anticipate being back at a heavy running schedule again in a few days. It is likely however, that if I included bicycling into my regimen, I probably would not have gotten injured at all. Not only that, I still fantasize about a return to triathlon races. 


Sunday

Ran long and felt great for the first 10 miles. The heat did me in and by mile 12 I was slowing down; walked home from mil 12.34. I don't know what the answer is. It is SoFla summer and I suppose I need to get out earlier...
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Training this week: Run 41.36 -  bike 123.28 (0 rest day) 

Sat Bike - 61.26 mi - 19.1 avg mph - 117 avg hr
Nice ride up to the inlet. I rode well with some longer intervals on the way up and then cruised home. The run that I attempted afterwords was cut immediately as the foot pain was there and I played it safe.

Fri Bike-  21.57 mi - 19.57 avg mph - 122 avg hr

I rode my Quintana Roo today. A nice change of pace (from the fixie). 
Thurs  AM Bike - 20.25 mi - 17.61 avg mph - 116 avg hr

Rode the fixie this morning chasing Mimi around while she did a few intervals. Humbling...

Thurs PM Run -  6.12 mi - 8:08 pace - 130 avg hr
Trail run on the levee. I had a really sore running foot tonigt. The pain is on the bottom of my right foot near the ball where my foot strikes. It hurt so bad that I took my shoe off at mile 3 thinking that there was a rock in my shoe. 

Wed Bike - 20.2 mi - 17.82 avg mph - 120 avg hr

2nd bike ride of the year. Super hot weather and tired legs so I had an active rest day on the bike
Tues AM Run - 6.77 mi - 7;40 pace - 143 avg hr

I got my run in a litte earlier today, but not early enough. It is getting hot quick.
Tues PM Run - 5.1 mi - 8:23 pace - 134 avg
World of Bee run - easy

Mon Run - 9.12 mi - 7:50 pace - 143 avg hr

steady run i the heat of the day - summer is on high

Sun Run - 14.2 mi - 9.43 pace - 141 avg hr

HEAT and HUMIDITY and my run became a walk for the last 2 miles 

Last week: Run 60.8 mi (0 rest day) last month 281.53 mi last year 2,670.88 mi 

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bike yr: 143.56 mi          

--------------------------------------------------------------------------------------------------------------------------
#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 

Sunday, June 7, 2015

MyHowl - June 7 >13

Saturday

The week started off well. but my run on Wednesday turned painful after about .5 miles and I walked 3.5 miles home. My chest remained painful all night and into the morning so I took yesterday completely off. I feel a little better this morning and may take the bike out or try an easy jog. The chest pain that I have been feeling appears to be a muscle pull and not heart related. It is scary though since the pain crosses my heart and seems to be located in that region. My feeling is that it is definitely an exercise induced muscle pull. In any case, I probably needed the rest and hopefully my training will regain its intensity this week.

-

I decided to run with the intention of holding back the pace; no expectations. If pain returned, I would walk back home. I didn't need to. I managed 11 miles at just under an 8:00 per mile pace. The plan is to not push it until the muscles are completely pain free (even at rest). This one frightens me.

Tuesday

The revolution continues. +Bernie Sanders draws growing crowds at every public engagement. The recent straw poll in Wisconsin indicates that Bernie's image size is growing in the rear view mirror of the Hillary Clinton campaign (who I do support). Stay informed of his rebel strategies at his new online campaign journal: Democracy Daily; a place for the public to learn who Bernie is, what he stands for and his policies are discussed in real time. It is becoming clear that Bernie is a candidate for the people and his message will be heard in spite of the main stream media and its near blackout of the Bernie Sanders movement which cannot be bought by Wall Street, PAC (political action committee's). or the billionaire class. A truly underground swell of support and small monetary donations by middle class Americans. The excitement keeps growing!



Sunday

LSD on the Heap continued today. I am enjoying this weekly tradition of running at Broward County's reclaimed garbage facility, now a public park; Vista View. This trail is not challenging, but when I focus, I can get a decent amount of elevation gain.


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Training this week: Run 60.8 mi  (0 rest day)

Sat Run - 11.08 mi - 1:28:25 - 7:59 pace - 137 avg hr

Yay me. I took a chance an ran easy but well. I really never pushed the pace and the chest pain didn't return today.
Fri Rest
Still a lot of chest pain; so I took the day off. I am pretty sure that it is a pulled muscle (not heart related), but the pain is speaking and I am listening. 

Thurs Run/walk - 4.11 mi - 15:10 pace

I ran the 1st 1/2 mile and then walked as I experienced chest/muscle pain. 

Wed Run - 6.72 mi - 7.49 pace 143 avg hr

Recovery run with some 400 and 800 meter tempos to break it up

Tues PM Run - 5.21 mi - 8:15 pace 118 avg hr
Run club at World of Beer. Steady pace.
Tuesday AM Run -15.26 mi - 9:02 pace 131 avg hr

LSD in brutal heat and humidity today

Monday Run - 8.27 mi - 7:42 pace - 131 avg hr

Early morning run at a better pace

Sun Run - 10.15 mi - 9.10 pace - 131 avg hr

Trail run at the trash heap with +1500' of elevation gain. I ran at an easy pace and tried to find as much uphill as possible. Unfortunately my Garmin is not uploading and I can't get the actual elevation gain. Last week was above 1500' and I think I would have climbed higher today. Bummer. 

Last week: Run 74.03 mi (0 rest day) last month 281.53 mi last year 2,670.88 mi 

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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 
#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 

Sunday, May 31, 2015

MyHowl - May 31 > June 6

Thursday
I guess I am still pretty tired since running the Vermont City Marathon last week. Yesterday's run was difficult ant I ended up run/walking; which was quite depressing. I am probably needing some rest and/or some shorter runs. If I run today I will reduce my mileage and not focus on maintaining a specific pace. I have a few short courses or I can run the trash heap or I can just rest. Decisions, decisions. 

-
Well shortly after posting (above) this morning, I went out and ran. Easy to simply snap the legs back to life and brush the 'junk' away. It actually was a pretty nice run at a comfortable pace. With that said, I ran 8 miles about 6 minutes faster than the pace I set on yesterday; reaching mile 8 at 1:10. I guess no further proof is needed. I was/am fatigued and my mellow run was needed today.

Tuesday
I do not want to be redundant but, I support Bernie Sanders as the nest president of the United States. Do your diligence, American friends, and learn up on his strategies. In a nutshell, his agenda is for the 99% - a rebel and the leader of a political revolution.



Sunday

At this point in the year I need to develop a plan and find a few races to keep my focus sharp. i really haven't planned my training and racing well; for the remainder of the year. Luckily my training is off to a great start volume wise so now I just need to plan a few races to keep the intensity high.

Training this week: (0 rest day) Run 74.03 miles

Sat Run - 8.54 mi - 1:12:00 - 8:26
easy run
Fri Run - 8.46 mi - 1:11:23 - 8:26 pace - 127 avg hr
easy recovery run

Thurs AM Run - 8:08 mi - 1:04:46 - 8:00 pace - 135 avg hr
Much better than yesterday. Still tired but some life is returning to my legs.

Thurs PM Run - 5.13 mi - 37:47 - 7:21 pace - 135 avg hr
Runners Depot club run - some tempo

Wed Run - 11.63 mi - 10:09 pace - 129 avg hr

Ugh ran the first 8 slow; then the heat,humidity and wind won the battle and I walked/jogged home. A tough day.

Tues AM Run - 7.63 mi - 7:55 pace - 140 avg hr

a little faster today, hot and humid - still struggling
Tues PM Run - 5.19 mi - 7:20 pace - 136 avg hr
World of Beer club Run

Mon Run - 10.12 mi - 8:36 pace - 136 avg hr

slow, tired, jog

Sunday Run - 9.25 mi - 9.43 pace - 130 avg hr

Trail run at the trash heap with 850' of elevation gain.

Last week (3 rest day): Run 55.98 mi last month 272.28 mi last year 2,670.88 mi 

-

bike yr: 20.28mi          

--------------------------------------------------------------------------------------------------------------------------
#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 

Sunday, May 24, 2015

MyHowl - May 24 > 30

Friday
I am so sick of hearing nonsense like this from the climate change deniers. 

 "We have been over this - I'm not a scientist, but global warming is hoax" - USGOP

Obviously, God is crying that is why the oceans are rising. You know it makes sense...

Wednesday

We must learn to live together as brothers or perish together as fools.
Martin Luther King, Jr.

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The past week in Vermont was so excellent. The weather was amazing, I ran a fine marathon, watched Bernie Sanders announce his run for president and enjoyed a trip to Lake Placid, NY with Mimi and her uncle, Fra. Today we fly home to South Florida and what looks like a hot and steamy week. It will be interesting as I try to adapt my training to the steamy days ahead.


Tuesday

I think today will be another rest day. I still feel considerable thigh tightness. Normally, I would run anyway, but it is our last full day in Burlington and a lot of walking is on tap so I think that I will leave it at that and resume training tomorrow.
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Later today is the Bernie Sanders presidential kick off at Waterfront Park. It was originally scheduled to be held at a 300 seat auditorium; but the excitement has grown tremendously and it his been moved to a much larger setting complete with an Occupy Wall Street march to the event (which I will certainly partake in).

-
and I ran across this Bill Maher/Sean Penn exchange today:

"that when you have a precedent set like that, and you have somebody, George Tenet, acknowledging in his book that he knew that the administration was deceiving the American people into a situation that is murdering young men and women from this country and others; that George Tenet and Dick Cheney and Condoleezza Rice and George Bush et al, should be in fucking jail."
-
xx

Monday
Today will be a rest day. I think we will probably have some sort of travel adventure. Perhaps a ferry ride across Lake Champlain and a short drive to Lake Placid, NY. Rest is good.

-
Does anyone remember the WHA (World Hockey League)? The league ended up merging 4 teams into the NHL; including The multi-time Stanley Cup winners, The Edmonton Oilers (1972–1979). I was a huge Whalers fan and watched Marty, Mark and Mr Hockey, Gordie Howe, play on the same line. I loved The New England Whalers (later the Hartford Whalers). I feel at home here in Vermont.


Sunday

Vermont City Marathon

It is 2 am and I am restless. As is my usual race night condition, I cannot sleep. Hopefully my run goes well today. Last year my finish time was 3:36:38 and my most recent marathon was completed in 3:16:24 on Feb 14. I have faith in my training, but I question myself as my post TBI running development has been steady, but oh so slow. My friend and mentor once said, "let the day come to you" - indeed.
-
Last night Deena Kastor - Olympic medalist and American record holder - was the pasta dinner guest of honor - motivational speaker (last year it was Joan Benoit Samuelson), and her speech was extremely insightful. I will keep her words in mind during the race. Mimi and Fra were lucky enough to get their picture taken with Deena. The Vermont City Marathon race promoters sure do a nice job recruiting elite athletes to motivate the field of competitors. I can only wonder who it will be next year.
-
I may or may not go back to sleep tonight. I did go to bed early and only had 2 beers after dinner, so I am well rested and okay with just lying here and tapping on the keyboard. in a few hours it will be time to rise and prepare myself for my morning run through Burlington, VT. It is a beautiful course and the crowds that line the streets are loud and supportive. My intention is to embrace the day. Mimi and Fra are running the marathon relay (each a 13.1 mile leg). At 77 years and 1 day old, Fra has designs on a half marathon personal record (PR) and I predict that he will reach his goal. Mimi is an accomplished Ironman triathlete and her dedication to training and race experience will likely fuel their team to a time that is faster than last year. It is exciting. 
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I too just had a birthday. I turned 50 on the 14th and this will be my second race as a masters runner. Hopefully this one goes better than my first race, The Keys 50. I did not finish this year and settled on letting it be a last long run in preparation for today. Quitting at mile 21, I hope has left my legs fresher than they were last year; as I did finish the 50 miles in 2014 and I was very fatigued. Well, as I wise man once said, it remains to be seen. I will try to start at a comfortable pace and concentrate on early hydration and fuel. Often I start too fast and try to hang on to the finish. Maybe today it will be different, but my nature is what it is and I will race as smart as I can. 
-
I have returned from the Burlington and the race went well. I was 20 minutes faster than last year at The Vermont City Marathon. Also, the course had a vertical gain of 663 feet (Garmin measured .15 miles long too). Unfortunately, I did not record a post TBI personal record today despite running this course 20 minutes faster than last year. I did something that must be very rare, I finished two consecutive marathons with exactly the same time in a two month window. On a super-awesome note, I had a breakthrough run today. I am still far away from my sub 3 hour marathons that I ran pre injury, but I did record 4 sub 7:00 minute miles with a few more right at 7:00-ish. These days it is extremely rare for me to run any sub 7's even on training runs.  This pleases me greatly. My pursuit of going sub 3:00's again continues and my resolve is strong. 

Training this week: (0 rest day) Run 55.98 mi

Sat Run 8.37 mi - 1:11:00 - 8:29 pace - 125 avg hr
Easy run - my legs are still tired from the marathon on Sunday and it was really hot and humid 

Fri - Run 11.76 mi  - 1;33:23 - 7:56 pace - 135 avg hr

a good  run with a bit more distance today

Thurs - Run 9.5 mi - 1:11:-09 - 7:29 pace - 137 avg hr
first run after the Vermont Marathon. It went well, a little soreness that I need to pay attention to.Wednesday - travel and rest

Tuesday rest

Monday rest

Sunday 26.35 mi - 3:16:24 - 7:29 pace

Vermont City MarathonWhat is the chances that a person can run the exact same time in two consecutive marathons. The difference being this race had 665' of elevation gain and my Garmin measured the course .15 miles long. Wow!
-

Last week (2 rest day): Run 35.66 mi last month 318.92 mi last year 2,670.88 mi 

-

bike yr: 20.28mi          

--------------------------------------------------------------------------------------------------------------------------
#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