Time to run

Sunday, July 26, 2015

MyHowl July 26 - Aug 1

Thursday
Bernie Sanders held what he said was the largest grassroots campaign event of the 2016 president race so far Wednesday night, broadcasting a video message over his website to tens of thousands of people at gatherings around the country.
“Tonight really is an historic night,” said Sanders. “To the best of our knowledge, there has never been a political online organizing event this early in the campaign which involved 100,000 people in 3,500 locations in every state in the United States of America. And that’s pretty impressive."
While those numbers could not be independently verified, there was a good deal of online chatter leading up to the live broadcast.
The events were held in bars, backyards and basements. The number of people who RSVP'd to each ranged from four to hundreds of people. A few hundred people gathered at a downtown bar in New York City on 4th Avenue in what was hailed as one of the largest gatherings. Prior to Sanders' speech the crowd shouted out the reasons they were supporting Sanders, citing paid family leave, free college and overturning Citizens United.
Monday
I like this:
The Genius Of The Crowd
Charles Bukowski
there is enough treachery, hatred violence absurdity in the average
human being to supply any given army on any given day
and the best at murder are those who preach against it
and the best at hate are those who preach love
and the best at war finally are those who preach peace
those who preach god, need god
those who preach peace do not have peace
those who preach peace do not have love
beware the preachers
beware the knowers
beware those who are always reading books
beware those who either detest poverty
or are proud of it
beware those quick to praise
for they need praise in return
beware those who are quick to censor
they are afraid of what they do not know
beware those who seek constant crowds for
they are nothing alone
beware the average man the average woman
beware their love, their love is average
seeks average
but there is genius in their hatred
there is enough genius in their hatred to kill you
to kill anybody
not wanting solitude
not understanding solitude
they will attempt to destroy anything
that differs from their own
not being able to create art
they will not understand art
they will consider their failure as creators
only as a failure of the world
not being able to love fully
they will believe your love incomplete
and then they will hate you
and their hatred will be perfect
like a shining diamond
like a knife
like a mountain
like a tiger
like hemlock
their finest art

Sunday
The swamp of Florida has been very good to me for the last 3.5 years and I have accomplished a lot here. I had a great life with Mimi. We trained, traveled and raced a lot. My post traumatic brain injury continued to create difficulties for me; although my determined focus and creative compensatory adaptations have allowed me to evolve in many positive ways. My comparative tendency has relaxed. I am still struggling with this, but I do not compare the 'new me' with the old me as much. I have begun to judge myself anew instead of by my pre-TBI standards. This has helped me tremendously as I can take pride in my new accomplishments and race times and no longer think that I suck (as I did - repeatedly). Seriously, this was a huge problem in my recovery. For the most part I have stopped. I still long to return to the standard of sub 3 hour marathon times, but I don't judge my post injury best of 3:16 poorly (I have posted 2 consecutive 3:16 times); a  huge improvement over where I was - at a post injury marathon time of around 3:45. I am now starting to believe that I can get these 50 year old legs to move faster still. Sub 3? Perhaps. Does it matter? No.
-
Yeah, I am moving back to Colorado and I am coming back stronger, healthier and faster too. I am returning as a vegan. This change (3+ years) has been profound to say the least. I will definitely be plant-powered so you are all forewarned.
-
Sadly, I will be leaving the world of my love, Mimi. I am a dreamer, so I do not believe that this will be the end for us but a new beginning. We both have work to do. Her life and responsibility is here in Florida. My challenges and desires are in Colorado. Mimi has family here and I have family there. I have my daughter, Nico Berlin and grand-daughter, Margaux Juniper to return to and grow with and this thrills me immensely. It is going to be awesome! Time will tell, but I think that Mimi and I will grow closer despite the miles between us. So, Just a little over a month to go before I say good-bye to the swamp and hello to the hills.

Good-bye swamp:

Hello hills:

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Training this week: Run 60.39 mi - Bike 0 mi (0 rest day)

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Sat - Run 8.1 mi - 1:08:00 - 8:19 pace - 134 avg hr
steady pace, felt okay
Fri - Run 7.2 mi - 1:00 - 8:19 pace - 126 avg hr
Easy steady pace - recovery
Thur - PM Run - 5.2 mi - 41:40 - 8:01 pace - 134 avg hr

Runners Depot store run
Thur - AM Run - 6.73 mi - 53:35 - 7:58 pace - 134 avg hr 
Steady run for most of the way; some fade last 1.5 miles.
Wed - Run -  6:38 mi - 8:32 pace
I felt pretty tired today; I'm just glad that I got this one in and finished.
Tues - PM Run - 5.61 mi - 7:56 pace
 World of Beer run - better tonight
Tues - AM Run - 6.7 mi - 9:37 pace
Oh boy, another rough run for me today. I started out fine but needed to walk for more than a 1/2 mile today. 
Mon Run - 7.35 mi 58:27 -  7:57 pace 
late start this morning so it was pretty hot but I felt okay today
Sun Run - 7.1 mi - 55:50 - 7:53 pace - 141 avg hr
Steady pace - strong headwinds today - decent run.

-

Last week: run 55.14 mi - bike 0 (1 rest day) 

last month run 281.53 mi  - bike 187.67 (2 rest day)

-

run yr: 1,881.34 mi

bike yr: 207.95 mi         

-

run last yr: 2,670.88 mi
bike last yr: 3614.17

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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, July 19, 2015

MyHowl July 19 - 25

Tuesday
(Via Robert Reich)
What amazes me, frankly, are the crowds. Not since Robert F. Kennedy sought the Democratic nomination in 1968 has a candidate for the nomination of either party generated such large numbers of people eager to see and listen to him. None in living memory has summoned such crowds this early, before the nominating season even begins. Even Sanders' advisers are amazed (I spoke with one this morning who said they never expected this kind of response).
What's the explanation? It's not his sense of humor. It's not his youth. He isn't a demagogue, bashing immigrants or pandering to hatred and bigotry. It's that he's telling Americans the unvarnished truth about what has happened to our economy and our democracy, and he is posing real solutions. And it seems that America is ready to listen.
What do you think?


Sunday
Team memories... The past three years have been an amazing run in the swamp of south Florida. Love is great when you are on team. Still, leaving grows a melancholy; sour reminders are everywhere. I will be okay. Yep. Colorado is waiting and I am looking forward to reconnecting with my family, friends and the region that I call home. 
In respect to my traumatic brain injury, Florida has been good for me. I think that initially, returning to life in Colorado (post TBI) added a lot of pressure in regards to my recovery; in that because I did not have the same capabilities (athletically and vocationally), a growing self-doubt and depression built within me. Moving to Florida was new and separated me, from me, as I remembered me. I had a new anonymity of sort. A new beginning. And finally, I think I am ready to return.

  

The cool thing is that Margaux (or Mo is she is called) and Nico will be close by and I can watch her grow and maybe teach her how to snowboard as I did her mom when she was 3. I miss the mountains, the weather and all of the groovy people that live there. I am losing a life here in SoFla (mostly Mimi that is); hopefully things become normal between us again. Time will tell. I am not really sure what to expect when I return to Colorado. I would like to buy a tiny house in the mountains and train and possibly work - as in a JOB - again. I will keep this blog site updated and it will certainly evolve as will I. Stay tuned. Things will probably become interesting as my journey continues.

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Training this week: Run 48.01 mi - Bike 0 mi (0 rest day)

--------------------------------------------------------------------------------------------------------------------------

Sat Run - 7.13 mi - 1:00:40 - 8:29 pace - 130 avg hr
tough run with sever headwinds. My tactic was to imagine running up Ajax Mountain in Aspen, CO. It will not be long now.
Fri Run - 8.1 mi - 1:12:53 - 8:59 pace - 138 avg hr
Dropped my car off at the dealership for some maintenance and ran home - easy
Thurs PM Run - 5.2 mi - 39:33 - 7:36 pace - 132 avg hr
Runners Depot run - I felt a lot better than this morning and even though my pace was faster, my heart rate was a lot lower.
Thurs AM Run - 8.38 mi - 1:13:53 - 8:48 pace - 147 avg hr
Wicked hot today and my avg heart rate was high. I ran the first 10K decent and strugged to mile 7.5 and walked for about a 1/4 mile then jogged home. UGH - I need to escape this heat and humidity. Colorado is calling!
Wed - I decided to call it a rest day 
It took me 26 days of continuous training to admit that I need a rest day. I have been battling the heat, humidity and yes - fatigue. 
Tue PM Run 5.21 mi - 42:50 - 8:09 pace - 124 avg hr
World of Beer run club
Tue AM Run 7.21 mi 56:34 - 7:50 pace 140 avg hr
Florida is hot. I can't wait until I am running in the mountains of Colorado again.
Mon Run - 7.16 mi - 55:47 - 7:47 pace - 141 avg hr
Steady pace most of the way, faded quite a bit on the last mile - hot
Sun Run - 6.71 mi - 50:47 - 7:34 pace - 140 avg hr
This run included 6 1/4 mile tempo efforts on a 1/4 mile easy jog

-

Last week: run 58.4 mi - bike 0 (0 rest day) 

last month run 281.53 mi  - bike 187.67 (2 rest day)

-

run yr: 1,820.95 mi

bike yr: 207.95 mi         

-

run last yr: 2,670.88 mi
bike last yr: 3614.17

--------------------------------------------------------------------------------------------------------------------------
#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, July 12, 2015

MyHowl July 12 - 18

Sunday



It looks like I will be leaving Florida in about 7 weeks or so. I did not see it coming, but this era of my life is coming to a close; that is all I have to say about that. On a positive note, I will be escaping the swamp of Florida and returning to the Colorado mountain air. I may try to buy a small house or condo in Leadville and find a sense of balance in my life, continue striving to improve health-wise and athletically. It has been a fine 3 year run in Florida and I feel enormous loss. I am sad. I have always been a wandering lost-boy - so I will rebound. This is what I do - The J. Geils band sad it best: Love stinks yeah, yeah

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Training this week: Run 58.4 mi - Bike 0 mi (0 rest day)

--------------------------------------------------------------------------------------------------------------------------

Sat - Run - 1:02:55 - 7.34 mi - 8:34 pace - 135 avg hr
Ran the flats at Vista View (The Trash Heap). 
Fri - Run 55:04 - 6.72 mi - 8:11 pace
Jog
Thurs - PM Run 40:50 - 5.19 mi - 7:52 pace - 133 avg hr
Runners Depot run club
Thurs - AM Run 59:41 - 7.3 mi - 8:14 pace - 133 avg hr
Morning run at a steady pace
Wed - Run 7:13 mi - 56:03 - 7:51 pace - 143 avg hr
Hot as balls out today; my Gatorade bottle had a leak so I chucked it as soon as my run started (and I needed it) - I tried to add some short tempo in order to keep it interesting but it was a tough one today.

Tues - PM Run - 4.17 - 32:55 - 7:53 pace - 128 avg hr
World of Beer run
Tues - AM Run 6.74 mi - 51:56 - 7:42 pace - 138 avg hr
Morning run - steady - no issues to report
Mon - Run - 7.11 mi - 54:01 - 7:35 pace - 143 avg hr
I had a good run today; it has been a while since I have run without the urge to walk/run. Adaptation?
Sun Run - 6.7 mi - 1:01:11 - 9:07 pace - 132 avg hr
Trail run at the trash heap. 640' of elevation gain. I stayed on the loop and did 5 loops plus the main hill once. 

-

Last week: run 64.61 mi - bike 123.28 (0 rest day) 

last month run 281.53 mi  - bike 187.67 (2 rest day)

-

run yr: 1,765.81 mi

bike yr: 207.95 mi         

-

run last yr: 2,670.88 mi
bike last yr: 3614.17

--------------------------------------------------------------------------------------------------------------------------
#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, July 5, 2015

MyHowl July 5 - 11

Saturday
I am feeling pretty tired. I probably should take a complete day off; it has been over 2 weeks since my last full rest day. I think I might be afraid not to work out because I eat like a pig and drink like a fish and if I don't exercise my battle with the fat will grow as do I.  The point is, I am running and I feel fatigued during all of my runs. I need to recharge.

Tuesday

Oh Yeah
Ooo
Still don't know what I was waiting for
And my time was running wild
A million dead-end streets and
Every time I thought I'd got it made
It seemed the taste was not so sweet
So I turned myself to face me
But I've never caught a glimpse
Of how the others must see the faker
I'm much too fast to take that test
Ch-ch-ch-ch-Changes
full(Turn and face the strange)
Ch-ch-Changes
Don't wanna be a richer man
Ch-ch-ch-ch-Changes
(Turn and face the strange)
Ch-ch-Changes
Just gonna have to be a different man
Time may change me
But I can't trace time
Ooo yeah
I watch the ripples change their size
But never leave the stream
Of warm impermanence and
So the days float through my eyes
But still the days seem the same
And these children that you spit on
As they…

- David Bowie

Monday
Yes I admit it, I am a proud heathen.


Sunday

Mimi and I celebrated Independence Day at Richard Nixon's house last night. I got pretty drunk and fell asleep sitting at the picnic table. We slept it off and then drove home to find that are dogs were out of the yard and partying throughout the neighborhood. Thank goodness, we found them before something unspeakable happened. I got up late this morning because I love to run in the hottest part of South Florida mornings.  It went okay considering last Sunday I was forced to walk due to this incessant heat/humidity. I was demoralized by the experience; and I was recovering form severe road rash due to my fall the previous week. I reevaluated my training and I backed off the pace and reduced my daily distances and I think that I am coming back around. Two steps forward and one step backwards is how I typically do it.
-
And yes on the political front, things are becoming fiery-hot and I FEEL THE BERN. It hasn't happened yet, but soon the mainstream media (despite their obvious monetary bias), will be forced to say his name less the term, 'fringe'. I prefer the Sanders coined candidacy description: REVOLUTIONARY. Bernie Sanders can win the 2016 presidential election and the country can embrace real change that will benefit all citizens and not just the people who can afford to buy our democracy (Koch Brothers, etc.). Do it, Bernie!
,, 


--------------------------------------------------------------------------------------------------------------------------

Training this week: Run 64.61 mi - Bike 0 mi (0 rest day)

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Sat Run 6.47 mi - 54:58 - 8:30 pace - 135 avg hr
I am spent. I must be needing a day off. A wise man once said, "listen to your body" - hmm.

Fri Run/walk 12.22 mi - 1:54:08 - 9:35 - 136 avg hr
Ran okay for the first 9.2 miles - mixed in walk breaks the rest of the way home.
Thur PM - 5.22 mi - 38:46 - 7:25 pace - 136 avg hr
Runners Depot store run
Thur AM Run - 7.32 mi - 59:01 - 8:03 pace - 134 avg hr
Easy pace on a different route. 
Wed Run 6.11 mi - 59:52 - 9:47 pace - 126
Trail run at the trash heap - 650' of elevation gain
Tues PM Run - 5.11 mi - 41:04 - 8:02 pace - 126 avg hr
World of Beer club run
Tues AM Run - 7.11 mi - 56:55 - 8:00 pace  - 132 avg hr
easy jog
Mon Run 8.3 mi - 1:05:25 - 7;52 pace - 131 avg hr
Decent run - considering how unmotivated I am this morning.
Sun Run - 6.75 mi - 52;05 - 7:42 pace - 141 avg hr
Ramblewood route. Good effort today. Yes, it is hot!

-

Last week: run 41.36 mi - bike 123.28 (0 rest day) 

last month run 281.53 mi  - bike 187.67 (2 rest day)

-

run yr: 1,707.41 mi

bike yr: 207.95 mi         

-

run last yr: 2,670.88 mi
bike last yr: 3614.17

--------------------------------------------------------------------------------------------------------------------------
#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 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%.
-
Remember when W was president and Republicans said merely criticizing him was treason?
-
With that, a meme for them - based on their consistent policies: You are WARFARE QUEENS.
-
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".
-
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

-

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.
-

Overflow crowd--biggest for any candidate yet this year--greets @BernieSanders in Denver. Remind me why he can't win?



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

-
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