Time to run

Sunday, October 19, 2014

Week 10/19 - 10/25

Today
10/25/14
Run 14.2 miles - 2:02:00 - 8:35 pace - 127 avg HR
Ran relaxed for two hours today. A newer route version. Nice weather; windy

10/24/14
Run - 7.72 miles - pace: 7:35 - 139 avg HR
Decent run considering my bike crash yesterday has my legs and arms layered in a crusty road rash.
Reconsidering my athletic goals. I am still motivated, however I may be taking on too much; more than what I can handle related to my physical post-traumatic-brain-injury ability. Since my brain injury I have attempted to regain my past athletic tempo relentlessly. I have trained and raced and suffered multiple injuries (including additional car v. bike accidents). I have improved but my results have caused mostly sadness. I have high expectations. Perhaps life is evolving differently for me now. Should I succomb? Accept my limitations? Life is hard.

10/23/14
Bike: 8:30 - crash - no comment


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

10/21/14
Travel - flying home today.

10/20/14


Stone Mountain, Georgia
Confederate Memorial


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




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

Sunday, October 12, 2014

10/12 - 10/18

(today)
10/18/14

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




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

10/17/14
Run 10.19 miles, 1:19:00, track intervals
   scheduled workout:
    Type: Run
    Planned Duration: 1:00
    Description: WU: 15' easy jog. Short stretching session. Then do 2 laps around the track jogging the curves and accelerating near top end speed on straights.
    Then jog another lap easy.
    Then 4 x 1000m Z6 with 1 lap easy jog recovery between each. Even split each repeat staying at Z6 pace.
    Then do 4 x 400m with 200m jog recovery between each. Effort for the 400's is Z8, but with good form. If your technique is poor, then slow it down a bit.
    Then do 10 x 100m on grass infield accelerating from easy to near top end speed. Recovery is 15" between each 100m.
    CD: Easy 10' jog. 
Slowly, I am seeing progress. I have a long way to go, but the hard work is starting to pay off.
-

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


Saucony Bullet (vegan racers)

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


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

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

Rev. Martin Luther King Jr. (C) leads other civil rights leaders and marchers during the March on Washington for Jobs and Freedom in this August 28, 1963 file photo shot by U.S. Information Agency photographer Rowland Scherman and provided to Reuters by the U.S. National Archives in Washington on August 21, 2013.


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

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

eat more vegetables

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

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


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


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

Blue (official video)

Saturday, October 11, 2014

Week-Wrap #1

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

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

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


Success has started.

Sunday, October 5, 2014

Week 10/5 - 10/11

10/11/14:
Run - 10.1- mi 1:33:00 (975' elevation gain). Ran out at the trash heap today (Vista View Park). Ended up getting a decent amount of elevation gain - for South Florida - and felt pretty good today. No big fade which has been typical as of late. Hot as hell due to my late start.

Top 10 Benefits of Drinking Water: Don't Medicate, Hydrate!
1. Increases Energy & Relieves Fatigue – Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!
2. Promotes Weight Loss – Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!
3. Flushes Out Toxins – Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).
4. Improves Skin Complexion – Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!
5. Maintains Regularity – Aids in digestion as water is essential to digest your food and prevents constipation.
6. Boosts Immune System – A water guzzler is less likely to get sick. And who wouldn't rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.
7. Natural Headache Remedy – Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.
8. Prevents Cramps & Sprains - Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.
9. Puts You in a Good Mood – When the body is functioning at its best, you will feel great and be happy!
10. Save Money! - Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte!

10/10/14:
Bike - 29.5 - mi 1:31:00 (1.5 hours with a few 10 minute tempo segments). I swear it is harder riding in the Florida heat, humidity and wind than its is to ride the mountains of Colorado. I don't know the science, but I tend to think training in the wind down here in the Florida swamp is more effective training than climbing Colorado mountains. Here in Florida, there are no downhills. Other than that, I am thankful that the hottest days of summer may be fading away for the year; regardless, I really miss training in the Aspen,Vail and the Leadville, CO vicinity.



10/9/14:
Run (track intervals) - 1:17:00 - 3.25 mile warm-up/jog then 6 x 800 meter track intervals @ 3:20 on a 400 meter cool down. Plus a mile slow jog.

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



10/7/14
Run - (Royal Palm Loop) - 9.4 mi - Z2 - Pretty easy pace. 2nd day in a row that the first 10k went well before I noticeably faded. Booze free again yesterday!

10/6/14

Run - (Royal Palm loop) 9.5mi - Schedule easy run; I picked it up however, for about 5 miles because I felt a little better today than I have for the past few days. My team-mate, Mimi Reeves, flies home from her class reunion today. I can't wait to see her! A team is plural; however I have been solo for  a week too long...

10/5/14

I am running a lot. I have logged 2000+ miles for the second year in a row (well over 6000 over the last 3 years). Prior to my traumatic brain injury, I never ran 2000 miles in a single year. Back then I was a much faster runner. I recorded multiple sub 3 hour marathons, a 1:17:00 half marathon and a 35:00 10k. Decent times for an age-group athlete. Now, still recovering; though I run a lot more than in the old days, I am much slower. Still, I battle. I have a feeling it is because I have gained a lot of weight since the August, 2009 car v. me collision. At the time of the accident I weighed in at 138 lbs (5'8"). In November of 2011 I stepped on the scale at 174 lbs despite having logged 1900 miles running that year. I didn't understand it; I was very frustrated. At that time, me and my girlfriend became vegans. Since then, I have shed a lot of the weight but not nearly all. I am still 10 pounds heavy. Further, my running is not near my pre-accident levels. Granted, I am older and in an ongoing recovery, but my expectations remain greater than my results. I can only conclude that even though I count daily, my caloric intake is too high. Reason: I drink a lot. At least a 6 pack per day with multiple glasses of wine as well. I enjoy drinking, but - I want to lose the girth more. My running is important to me and I know that my speeds will increase with the needed weight-loss. As of yesterday, I have committed to giving up the booze (kind of...). Today is day two of no alcohol. My fingers are crossed. I should add that I do intend to drink 'sometimes' but only on special occasions or perhaps, one dinner per week. Presently, I do not know my exact weight; because getting on the scale was becoming obsessive and not helping me. I will weigh myself soon, so that I have a charting of my progress. Also, since becoming vegan 2 years ago, I am down from the aforementioned weight of 174 to 147 pounds. The goal is to be 140 or less. Forward.
-
I have been digging this Jack White video:



- when your legs get tired, run with your heart -

Monday, September 22, 2014

Tonight
Fillmore - Jackie Gleason Theater
Miami, Florida
_

Saturday, June 28, 2014

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

Friday, June 20, 2014

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

Monday, June 9, 2014

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

Sunday, June 1, 2014

Lighthouse Point, near Pompano Beach, Florida (HOME)

Monday, May 19, 2014


Keys 50 mile run!



9:30:33

15th place overall
1st place in my age-group



Friday, May 9, 2014


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

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

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


Tuesday, May 6, 2014



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

Monday, April 28, 2014

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

Saturday, April 26, 2014

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


Thursday, April 24, 2014

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

Monday, April 21, 2014


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





Sunday, April 20, 2014

Thursday, April 10, 2014

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

Monday, April 7, 2014

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


Sunday, April 6, 2014

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

Saturday, April 5, 2014

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

Friday, April 4, 2014

Monday, March 31, 2014

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

Saturday, March 29, 2014

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

Friday, March 28, 2014

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


C A N C E R   S U C K S !

Thursday, March 27, 2014


Coral Springs has the only covered bridge in Florida.
Sweet as a peach!


Tuesday, March 25, 2014


Eames Lounge Chair and Ottoman
(a must have for ideal home living)
Product Story
Who doesn't recognize the Eames lounge chair and ottoman? The quintessential modern classic.
The Eames Lounge Chair and ottoman are furnishings made of molded plywood and leather, designed by Charles and Ray Eames for the Herman Miller furniture company. They are officially titled Eames Lounge (670) and Ottoman (671) and were released in 1956 after years of development by designers. It was the first chair that the Eames designed for a high-end market. Examples of these furnishings are part of the permanent collection of New York's Museum of Modern Art.

Monday, March 24, 2014

Coral Springs is HOME

It is a great place for swimming and for living.




Well, real estate class is in its final leg. I am not feeling very confident that I am ready for the state exam yet... Time to dig deeper.

Monday, March 10, 2014

Featured property design:
The Sleeper House

Iconic modern home in the foothills of Evergreen, CO on Genesee Mountain. It was designed by Charles Deaton in 1963; and featured in the movie, Sleeper - starring, Woody Allen. Deaton, ran out of money before the house was finished, so it was never inhabited by the designer. It was left barren and empty well into the late 1990's; an empty concrete shell covered in grafitti until a developer purchased the property and finished the home authentic to the Charles Deaton vision (his daughter, Charlee - an interior designer - contributed).





Thursday, March 6, 2014


When your legs get tired, run with your heart.
running with your heart is true in all you do.


and the learning continues... @ Gold Coast Schools

1. Real estate exam prep class begins Monday - March, 3, 2014 (4 weeks)
- (3/3) Started class last night; absorbing the information. 
- (3/5) class confusing -  I feel challenged.
___________________


2. Pass the exam
3. Get my first job since I bumped my head (TBI)