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. 

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

MyHowl - Apr 12 > 18

Thursday
The one month countdown until The Keys 50 Ultra race begins. It is real, now. I hope to get in at least 1 to 2 more long runs of 3 to 4 hours. Even though I have a decent marathon and 50K in the books during my recent training, I fear that I am under-trained. My overall volume is good, but I don't think that I have enough individual runs of 3 hours (20+ miles). On the positive, If I maintain my current pace, I will eclipse 3000 miles in 2015 (a personal record).  In fact April is off to a great start with over 150 miles logged in the first 15 days. My typical tempo pace has been improving too. My focus now is to pay attention to my diet and hopefully to lose a couple of pounds before race day. My intent is to really pay attention to my total calorie consumption and to drastically reduce/limit my alcoholic tenancies. Ideally, I'd like to take 40 minutes off last years time and slip below the 9 hour mark. Doable but unlikely. Of course, the next few weeks of training are critical. I must remain diligent and sustain my focus.
Sunday
Got the week off to a good start. Even though I waited until lunch with 89 temps, high humidity day and with winds around 12-14 mph, I had a solid run. Yesterday's long run had me feeling pretty tired this morning and I couldn't get going. I was intending to run hills at the trash heap, but Mimi is out of town and her Uncle Fra didn't come by. As it turned out I ran the first 3 miles in 21 minutes including a 6:43 on mile 2. Before my TBI I didn't think about sub 7's as a big deal but now I do as I have only recorded a few dozen since I broke my brain. 

-Training (week total: Run 80.76 mi)
Sat Run - 1:06:29 - 8.14 mi - 8:10 pace
In St. Petersburg - pre-concert run
Fri Run - 1:10:29 - 8.4 mi - 8:23 pace - 136 avg hr
The 91 degree heat and humidity caught up to me after mile 5 today.
Thurs AM 1:03:00 - 7.71 mi - 8:10 pace - 137 avg hr
Tried no focus on form today and not speed. This seemed to work as the first 4 miles went smoothly and my pace was excellent. Unfortunately, when passing some people on the trail I went down hard. I slowly got up and walked it off and ran again. My pace slowed but I managed to get my hour in. 550' of elevation gain today.
Thurs PM 1:05:00 - 7.89 mi - 8:14 pace - 136 avg hr
Runners Depot run - yep, I got lost again
Wed Run 1:01:00 7.13 mi 8:33 pace 127 avg hr
Easy jog on tired lets at noon and yes it was H O T !

Tue Run AM - 1:04:00 - 7.25 mi - 8:58 pace - 138 avg hr
Trail run with 625' of elevation gain at the trash heap
Run PM - 41:19 - 5.4 mi - 7:39 pace - 137 avg hr
World of Beer run

Mon Run 1:46:00 - 12.38 mi - 8:33 pace -139

What is wrong with me? Oh that is right - I have a brain damage. I can run at any time of the day, but I choose noon again. Wicked hot and humid!

Sun Run 1:02:00 - 8:44 mi - 7:20 pace - 145 avg hr
Good run on tired legs - with some tempo (long run yesterday)-

Last week:

(1 rest day): Run 64.52 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 

MyHowl - Apr 5 > 11

Saturday
Its just another sleepless night - everything is fine. I've been awake for 2.5 hour (it is 4:30 am). I don't understand why sleep comes fast and leaves me even faster, but I can only say that it must be TBI related. A night of full sleep is something I just don't have a memory of anymore.
-
Today I hope to run a little bit longer than I have. My tolerance of the heat and humidity has been marginal and my fuel/fluid intake very suspect. I do need to get some extended time on my feet. I will. 
-
Well, I got out there and ran pretty well for the first 10 miles. I started to fade so I called it at 17 miles. 2.5 hours is pretty good, but I wanted to get 3 hours in today I'l take it, as earlier in the week I was walking in a 12 miler.
-
Wednesday
Well, I was a jerk last night. We went to The World of Beer run club last night and after our run, we drank some beers with our friends. I don't remember why exactly anymore (but it was important at the time), and I was pissed off about and something or I was offended by something or Mimi was just not nice to me or something. Boy oh boy was I fired up! Yeah, I was a jerk and I slept where jerks often do. The couch. Yeah, I proved how pissed off I was and I sure made it clear how important my feelings are. Oh don't push me because if you do, I won't sleep in bed with you - that's right, piss this jerk off and see where I sleep!
-
What is wrong with me? This down-n-outer is a flunkee. 


Sunday

Well today is another Christian holiday that I will not be celebrating... Instead I got in a trail run with Mimi and Fra. Most of my people do hunt for eggs and such, so I will too. We are having a vegan pizza party with chocolate chip cookies and ice cold Milwaukee beer. Note: on the Way to Vista View for our run this morning, I spied a lady driving down the highway (to church I guess) and she was wearing a hat. Not just any hat but some antique Easter bonnet. WOW! Maybe people sported stuff like that on those old TV shows like Little House on the Prairie - but that was set in the 1800's. Was I hallucinating again?

-Training (week total: Run 64.52 mi Bike 22.74 mi)
Sat Run 2:31 - 17.05 mi - 8:51 pace - 132 avg hr
I faded pretty bad after mile 10. I am disappointed but I will take it.
Fri Run 1:05:01 - 8.23 mi - 7:54 pace - 132 avg hr
Really hot and humid - late afternoon run

Thur AM Run 1:37:00 - 11.26 mi - 8:37 pace - 126 avg hr
Steady jog with an easy start and a gradual build on the second half of run.
Thur PM Run 43:00 - 5.24 mi - 8:12 pace - 119 avg hr
Runners Depot run - Yay, I didn't end up lost again.
Wed Rest
Tue AM Run 1:07:09 - 9.1 mi - 7:42 pace  - 137 avg hr
Trail run at the trash heap - 620' elevation gain - good run, yesterdays ride/rest day from running seemed to be just what I needed
Tue PM Run 39:31 - 5.14 mi - 7:41 pace - 128 avg hr
World of Beer run. I had too much to drink post run. I may be a jerk, too.
Mon Bike 1:06:23 - 20.28 mi - 18.3 avg mph - 116 avg hr
My first bike ride of the year. I don't know what took me so long. I rode the fixie today.  
Sun Run 1:16:00 - 8.5 mi - 9:08 pace
Trail run at the trash heap with about 550 feet of elevation gain.

-
Last week:

(0 rest day): Run 80.93 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 

MyHowl - Mar 29 > Apr 4

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Thursday
The week is going well and my volume is good. I actually logged this years 800th running mile earlier today. I also registered for my 3rd attempt at the Keys 50 from Marathon to Key West, FL. I hope to get in some heavy running miles in April and then gently taper down to race day on May, 16th. I do need a couple of long runs of 3 to 4 hours and preferably some back to back long days in order to train my legs to run tired. Last year I came back from 2012's DNF to finish 15th overall and 1st in the 45-49 age group. My birthday is May 14 so this year I will be running my first race in the 50 - 54 bracket. It looks like Mimi Reeves, Howard Helbein and David Mioduskewski are going to help pace me. 

Monday

You know, I haven't weighed-in for a long time. I stopped doing my weekly weigh-ins because I would get too disappointed. I still have at least 10 pounds to drop (I think) to return to my pre-TBI running weight of 139 pounds. After my hospitalization and initial recovery phase I had ballooned up to 174 pounds. It has been impossible to lose all of the weight. I have returned to the same training level and adopted a vegan life-style but I remain a fatty. On the positive side, my running is getting faster but at a rate much slower than I would like. I suppose it goes hand in hand with my weight. Yes, I am seeing improvements and I have a glimmer of hope; running has become the symbolic symbol that I have used to rate my recovery. I must be losing a little weight though, because I am running a little bit faster. The scale awaits and I will succumb soon.

Sunday

Last week was pretty strong and I feel my legs returning to their running life. Today is another conflict altogether; as it is late in the morning and getting up and getting myself started is a struggle. TBI is a bitch. I have so much of me motivated and my creative-thinking-lobes trying to engage, but outside of my physical desire to regain my running ability, the motivation and or capability does not seem to be there. Running is something that I can do. It is still hard and I am nowhere near the runner I was before my accident, but the act of doing it is pretty simple. If I could just apply the same diligence to other aspects of my life; to simply be okay with slow and limited progress, I probably would begin to learn again. Running has been just like that as during my initial return to running I could only manage a 12 minute pee mile pace during my runs (previous to the brain injury I was a sub 6:00 per mile runner at distances as long as a 1/2 marathon. Even though I am improving, it has been a slow progression at best. I still have not logged more than a couple of single miles at less than a 7:00 pace during my runs; although I have run low 7:00 runs for considerable distances. It is hard and although improvements come slowly and leave me discouraged, my drive continues. Slowly my lost ability is returning; now if I could apply the same focus to my cognitive growth, perhaps one day I could function in a new career ah...

-

Hi friends, please read this short TBI update:

I am happy today and I feel like bragging. I had a really great run. Even though my legs are tired from the 45 miles I have logged over the past 4 days, I ran well. Ordinarily this in itself wouldn't be a big deal, but today's 8 mile run felt special as I ran miles 5 and 6 at 6:55 and 6:56 per mile respectively. Pre traumatic brain injury, that was my typical marathon pace but countless (post TBI) 12:00+ miles have really hurt my feelings and crushed my confidence. The long and short of it is, my diligence is paying off and it feels better than it ever has. No longer do I dream to run as fast as did before my brain injury. Instead I dream of running faster than I could yesterday. It rocks when dreams come true!

-

Training (week total: 80.93)

Sat Run 2:10:00 - 12.82 mi - 10:08 pace
Trail run. Reduced to a walk/run after mile 10. The heat got me  and I am tired after a 3 week build: 60, 70 and 80 plus miles - progressively per week.
Fri Run 1:06:55 - 8.25 mi - 8:06 pace - 138 avg hr 
Hot/Humid/Tired Running Sticks
Thurs AM Run  1:03:05 - 7.57 mi - 7:20 pace -135 avg hr
Trail run at the trash heap. About 550 feet of elevation gain
Thurs PM Run 1:08:23 - 8:20 miles - 8:20 pace - 139 avg hr
Runners Depot - short run, but I got lost again. TBI drama :-(
Wed Run 1:12:46 - 9.23 mi - 7:53 pace 174 avg hr ?? hr seems high/off
Oops, I need to get out much earlier than noon now. Summer is back with its heat and humidity.
Tue AM Run 1:03:26 - 8.13 mi 7:48 pace 134 avg hr

Ran at the trash heap on the flats (not the hills or trails)

Tue PM Run 43;24 - 5.1 mi 8:30 pace - 8:30 pace

WOB run

Mon Run 1;40:26 - 13.22 mi - 7:35 pace - 149 avg hr

Good run. 

Sun Run 1:00:32 - 8. 41 mi - 7:11 pace - 141 avg hr
Excellent effort

-
Last week:

(1 rest day): 74.06.41 mi - last month: 296.78 mi - last year: 2,670.88 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 

Dear God

This video is a few years old but America, Israel, Iran, and God, please watch:

#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 - Mar 22 > 28

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Monday
Rest. I am uneasy about yet another rest day. I have the lazy-funk and I find easy excuses to miss workouts lately. I hope I really am listening to my body and getting the extra (but needed) rest. 
Sunday
Another LSD session at Vista View Park - aka the trash heap with Irma, Mimi, Fra and Richard. Great day.
-. 

Training (week total: 74.07 mi)
Sat Run 2:14:12 - 16.1 mi - 125 avg hr
There was a half marathon race that I ran along with at the start. I ran in just behind the overall winner. 
Fri Run 2:00:37 - 13.85 mi - 148 avg hr
HOT WIND IN MY FACE - tough run
Thur Run 58:46 - 8:13 pace - 124 avg hr
jog
Wed Run 1:02:58 - 8.23 mi - 7:39 pace - 136 avg hr
Some tempo
Tue AM Run 1:05:00 - 8.33 mi - 140 avg hr - 670 feet of elevation gain
Trails/hills at the trash heap. Good run; attacked the uphills.
Tue PM Run 52:00 - 6.30 mi - 122 avg hr

World of Beer run - easy

Mon Rest
Sun Run 2:07:00 - 14.11 mi - 121 avg hr - 650 feet of elevation gain
LSD at the Heap, 650' elevation gain.

-
Last week:
(1 rest day): 62.41 mi - last month: 235.72 mi - last year: 2,670.88 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 - Mar 15 > 21

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Thursday

I love the primitive side of life... natural beauty just a few short steps from my front porch.
-

#wildlife #sofla #alligators #reptiles #swamp #Florida#wild #creatures #environmental #vegan

Wednesday
My long-time buddy from Denver, Richard Samuel is coming to town today. I will have to adjust my training schedule in order to be a proper host for the next few days. It will be good fun to show South Florida to him.  
Monday
5:21 PM and I am still not out the door. I have been in bed most of the day; now I am pretending to want to get a short run in. Lets see...
> I DID IT! - I waited until nearly not running at all and somehow found a pocket of motivation and ran. I got in over 13 miles. Yesterday I ran longer (for 2 hrs) and only managed 10 miles, so this leaves me pleased.
Sunday
On your mark, get set, go.... tough day. I am happy to have gotten out and I am happier to have gotten back in. 

Training (week total: 62.41 mi)
Fri Run 1:15:00 - 8.65 mi - 133 avg hr
Ran out at Deerfield Beech. Heavy headwind for the four miles back in.
Thur - AM Run 1:00:28 - 7.12 mi - 136 avg hr
Trail run at the trash heap. I charged the uphills. 
Thur - PM Run 41:00 5.2 mi - 131 avg hr
Runners Depot run.
Wed 6.71 mi - 7.27 pace - 147 avg hr

Short route - I have to head up to the West Palm Beach Airport to pick up my buddy. Good effort with some tempo bursts.

Tue AM 7.5 mi - 8.08 pace - 137 avg hr
Trash Heap - hills/550' elevation gain - good run
Tue PM Run 25:49 - 4.25 mi - 7:57 pace - 124 avg hr
World of Beer run club. I ran with Mark and Sam. Nice and short, but we picked up the tempo each mile. Sam was my pacer at the Keys 50 last year; he is racing it this year. I need to find a few pacers for this years race... takers?
Mon Run 1:57:00 - 13:23 mi - 9:50 pace - 126 avg hr
Much better today. I faded over the last few miles, but I ran a lot smoother than yesterday.Tue AM Run 1:01:1
Sun Run (trail/hills) 2:00:00 10.75 mi - 11:00 pace - 115 avg hr
It was rough for me out there today. I felt tired and slow and I couldn't shake the funk. It was hot and humid.

-
Last week: 40.43 mi - last month: 235.72 mi - last year: 2,670.88 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 - Mar 8 > 14

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Tuesday
Two rest days and I am almost ready to start moving again. I need to begin to refocus and decide whether or not I am going to run The Keys 50; I have run it 2 years in a row (I did not finish in 2013 but managed 15th overall 1st in age group in 2014). I would like to go back and see how I have progressed. Sort of a post TBI barometer. The problem is, I have to up my training now in order to be prepared for running 50 miles. I don't know...
Friday
I am getting closer to committing to a return to the Keys 50. The race is on May, 16; 2 days after I turn 50. I suppose doing it will be a profound statement as I enter a new age group and begin my life as a senior athlete. Hmm. I suppose I should get over myself and embrace it. It also symbolizes a demarcation that puts my past to rest - all of it. The successes and the pain (including my traumatic brain injury). It is time to see how far I can go now. Not to lament what I think that I have lost. Times are changing and times are getting better. After finishing the A1A Marathon and The Dances With Dirt 50K last month, I feel tired (although I am happy with my performance at both races). I have not felt enthusiastic about returning to that ultra race. In fact I have been rationalizing reasons why ultra running isn't for me and how it isn't making me any faster... Yeah, the truth is I need to return. And once I slow down my consumption of food/booze, lose some more weight; I will get faster. And to be completely honest, I am getting faster. I will find the money to enter the Keys 50. I simply need to wrap my coconut shell around this fact: I need to run the Keys 50 again.Saturday
A good week of training on tired legs. I did manage to take 3 days completely off and my recovery seems to be going well. This week should be back to normal and then the build for the Keys 50 shall begin.Saturday
I am glad that this week is over. I had some OK runs, but mostly I felt really tired despite 3 complete rest days. 
-
Training
Sun Rest
Mon Rest 
Tues AM 3/10 Run 1:01:25 - 7.22 mi - 8:30 pace - 122 avg hr
Easy run to get the legs moving
Tue PM Run 37:42 - 4.0 miles - 9:25 pace - 108 avg hr
Wed Rest tired and lazy. I need to get my feeling back.

Thur AM Run - 9.12 mi - 1:18:26 - 8:36 per mile pace - 143 avg hr

Trail run with 700 feet of elevation gain @ the trash heap

Thur PM Run - 5.2 mi - 41:42 - 8:01 per mile pace - 132 avg hr

Runners Depot Run Club
Fri 3/13  Run - 6.74 mi - 51:36 - 7:39 per mile pace - 139 avg hr
I felt a little bit better today. Unfortunately our 3 week winter is about over; heat/humidity has started to return
Sat  Run 8.15 mi - 1:04:26 - 7:54 per mile pace - 142 avg hr
Steady effort 

Week total (3 rest days): 40.43 mi

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#traumatic #brain-injury #running #training #healing #politics #liberal #democratic #triathlons #ultra-running #vegans #athletes #blogging #Google #Blogger #rants #howls #peace #love #Worldofbeer f#Beer #Facebook #marathon 

MyHowl - Mar 1 > 7

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Monday
Well, here we go, it is taper time. The reality is it is becoming more of a train through/moderate taper. I will cut back and include some complete rest days this week as Sundays 50K trail race approaches. I feel pretty good at this point and my confidence is pretty high. Of course, 32 miles is a long way and anything can happen on a trail as I proved last year by getting lost for 38 plus miles. I think I am in better shape based on my Marathon a few weeks ago.
-
Wednesday
A day off from training today... probably needed - but why do I feel so guilty? I will run tomorrow and we drive Friday to Dade City, FL (Green Swamp) for Saturday's race.
-
MY TRAINING
Sun 3/1: Run - 1:26 - 10.11 miles - 8:30 Pace - ? avg hr.
Vista View trash heap trail run with 700 -800 feet of elevation gain. I do not know for sure because my Garmin is not uploading my data to Garmin Connect and I am not happy about this. Anyway good run in my new light weight New Balance Minimus trail runners. 
Mon 3/2: Run - 1:03:00 8.22 miles - 7:39 pace
Steady pace - felt pretty relaxed today.
Tue AM 3/3 Run - 1:02:00 - 7.26 miles - 8:30 pace
Hill repeats - about 800 feet of elevation gain
Tue PM 3/3 - Run - 42:07 - 5.2 miles - 7:54 pace - 136 avg hr
WOB (World of Beer) fun run.
Wed 3/4 REST
Thurs 3/5 - Run - 1:32:07 - 10.15 miles - 9:04 pace 
Slow run, heavy wind - tired
Fri 3/6 rest/travel day
Sat 3/7 RACE - 50K - 4:49:31 - 9:03 per mile pace - 141 avg hr
A great day. I won my age group and came in 8th place overall. 

Week Total (1 rest day): 85.02 mi (that is a lot of mileage for me!)
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#traumatic #brain-injury #running #training #healing #politics #liberal #democratic #triathlons #ultra-running #vegans #athletes #blogging #Google #Blogger #rants #howls #peace #love #Worldofbeer f#Beer #Facebook #marathon 

Dances With Dirt 50K Race

Dances with Dirt Green Swamp Race

Well Mimi Reeves, and Frank Fahey and I drove to Dade City on Friday to race Saturday, March 7.
- Frank ran the 10K
- Mimi ran the 13.1 mile race
- I ran the 50K race
The cool thing is that each of us placed in our particular age-groups in our races which made the 4 hour drive home very enjoyable as we rehashed our individual race stories. Frank is convinced (and he may be right) that our regular hill/trail runs at the trash heap gave us a competitive edge.
-
Last year I ran this race and got really lost. I ran 38 miles instead of 31 in 6:27 minutes; somehow still managing 4th place in my age group. Yesterday I did get lost a few times, but re-tracked quickly. I ran 32 miles in 4:49 minutes (9:03 pace) and finished 1st in my age group and 8th place overall.

I am particularly pleased with my effort and the results that I posted today. The journey back to running after my traumatic brain injury has been long and slow. I have been diligent and although my struggles are still slowing my running times, the work is paying off. I definitely do not take it lightly and without a doubt I value my success greatly.

I started pretty fast. After 10K I was in 4th place overall. My pace was in the low to mid 7:00 minute per mile range. I felt good and although I may have started a bit too fast, I don't have any regrets. As I approached mile 10, I maintained an aggressive pace.

Miles 10 - 20 slowed considerably as the swam filled the trail and I was emerged in waist deep water, near impassible grass, weeds and woods often and tiring ankles (not to mention a massive blister on the arch of my right foot). The pack of runners really thinned out and navigation became difficult. At times I didn't see anyone for long stretches and the course was difficult to find. I was running lost in my own personal nightmare. I was happy to get passed at around mile 22 and I followed the fleet footed runner as long as I could but he quickly dropped me. At mile 29 or so I fell hard. I got up quickly and quickly began running again but I was disoriented. I felt lost. My pace was in the 10:00 minute per mile zone now. I mostly just wanted an assurance that I was still on course. Memories of last years epic lost-man's race haunted me. At around mile 30 I heard some voices. "on your left", "one more", as a man and a women passed me. I have never been so happy to be passed! I tried but I couldn't keep up. Before long they were gone. I struggled on and eventually found the finish line.

I was surprised/thrilled to find out that I won my age group and finished in the top 10! I didn't have any expectations because I mostly looked at this race as a long training day. I certainly didn't think I could break 5 hours on this course.

Today was a great day!
-
#GreenSwamp #DadeCity #DanceswithDirt #running #ultrarunning #trailrunning #swamp #50K #traumaticbraininjury #tbi #recovery

The DIVE INN invite

An open invitation to my northern snow-bound friends. Come down to the sunshine state because it is cold up there.

-

#Florida #postcards #vintage #vacations #motel #signs#neon #greetings #hi #sunshine #mermaids #beach#deco #winter #south #bathing-suits 

My Howl - Feb. 22- 28

Something new: 
Beginning this week I will not howl at you every single day about my training. I'm sure that it gets old (I do it for me mostly - to track my training progress). I will continue post random thoughts here, but as far as my training goes, I will only post a once a week summary - from today on; unless I race during the week (then probably an additional race report). Hopefully this will help keep my blog more interesting and your inbox less cluttered. I'm sure as I have been learning how to use Blogger, I have annoyed some of my friends/followers. This is certainly not my intention and I do not want to lose any of the those that do follow me ;-) - so S T A Y  and explore my space; please comment or email me and let me know how I am doing.

Sympathy card:
At times I probably come off as an ego-maniac and well, I probably am. But the truth is, as my healing continues, typing my thoughts, creating content and re-learning graphic design and stuff really advances my progress. So don't hate me, follow my blog, share it, comment and tell me I suck but mostly read my rants. Thank you. Living with a traumatic brain injury is hard - it is really hard and every single day I face new challenges to old problems. Sometimes I scream really loud, for unknown reasons and at random times. Poor, poor Mimi. She burdens so much more than she deserves to. I hope that she continues to let me stay...
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MY TRAINING
Sun 2/22: Run - 2:00:00 - 12.85 miles - 10:10 Pace - 114 avg hr
Mon - Rest
Tue AM - 1:06:09 - 8.5 miles - 7.46 pace - 137 avg hr - 650' elevation gain
Trail run at Vista View trash heap. I ran strong and attacked the uphills. I am happy with my effort.
Tue PM - 42:30 - 5.5 miles - 7:43 pace
World of Beer fun run. I started easy and built my tempo through the finish.
Wed Run - 57:03 - 6.72 miles - 8:29 pace - 121 avg hr
Easy pace - trying to get my tired legs firing again
Thu AM Run - 1:00:09 - 6.41 miles - 9:23 pace - 118 avg hr
Very tired this morning - It was hot, humid and windy and my motor spurted thru this jog.
Thu PM Run - 42.34 - 5.27 miles - 7:41 pace - 130 avg hr
Runners Depot fun run
Fri Run - 52:28 - 7.14 miles - 7:20 pace - 135 avg hr
Good run with some temp; but pretty steady, actually.
Sat Run - 1:12:00 - 8.22 miles 8:45 pace 125 avg hr
Hot, humid and windy - very tired and slow; I felt like I was running uphill today. One of those runs that I am glad that I got out the door and did what I could. I was hoping to run a lot longer, but just couldn't get moving today.

Week Total (1 rest day): 59.61 miles
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Margaux Juniper is 4 months old!

Wed. 2/25
Oh, the happy days!

My Grand-baby, Margaux Juniper is 4 months old today... Wow-zee!

visit: Nico Berlin and Margaux Juniper (Family)

B2B Long(er) runs - tired legs

25+ mile two day total; (back to back days). My legs are definitely feeling it since last weeks marathon. I will come up with a two week taper schedule leading up to Dances with Dirt Green Swamp 50k (Mar. 7th).

Run - 2:00:00 - 12.85 miles - 10:10 Pace - 114 avg hr

The Wild Route

I haven't run the wild route (via Wiles Rd in a while). It was a regular last year when I needed longer mileage routes. Decent run - heavy headwind made it difficult.

Run - 1:56:00 - 13.64 miles - 8:30 Pace - 121 avg hr

Tired today - bed is good.

I am tired today; still not fully recovered from Sunday's marathon. I ran well with some tempo, but cut it short. Today was a day of bed. Now vegan pizza and beer...

 Run - 37:15 - 5.26 miles - 7:04 Pace - 137 avg hr

Signed up to race - Dances with Dirt 50K

Dances with Dirt Green Swamp 50K

No rest for Dick Dime. Right off the heels of the A1A Marathon, I have registered for another race. This time a bit longer (50K or about 31 miles). I ran it last year and got lost. I ran 38 miles total, so this year I hope to be focused and stay on course.
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Run - 1:13:00 - 8.15 miles - 8:57 per mile - 120 avg. heart rate
Trash heap with 700' of verticle
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Run - 53:30 - 6.5 miles - 8:13 per mile - 126 avg. heart rate
Fort Lauderdale Road Runners run club