Lake Holiday

 I spent some time this Christmas out on the kayak checking out the bird action.  Saw the Tri-colored Heron and that was a treat.  Was able to get close.  Also was able to see the first Pied-Billed Grebe in a long time.  Saw an Osprey carrying a fish which was cool.  He flew out of a tree and already had achieved victory.

 A couple favorites shown up in the Banded Kingfisher and the Double-crested Cormorant who was fishing when I spotted him.

 I saw Blue Herons and Great Egrets along with Moorehens and Coots.  Ran into some regulars in the hawk, crow, and dove.  I paused for a bit to listen to a bunch grackles sing.  It was actually peaceful and much better than watching the tube.

 I also believe I ran into a bunch of snowy egrets who bolted from the bull rush and gather in a couple trees.  There was also White Ibis and Anhinga out searching for dinner.  The Limpkin was digging in for Apple Snails and I actually was able to see a big shell discarded.

 Lately I see a fair amount of Black Vultures over the water’s edge.  Pretty cool how they float on by with minimal effort.

 That’s about the extent of the adventure.  Running wise I put in 27 Sunday and 18 Saturday.

Of course it's a good idea!

 - My friend turned 70 a week ago.  He is glad to report he had signed up for another year of running.   His advice is to enjoy every day. 

 - Another friend is next in line for the Hardrock 100 on the wait list.   It seems like many at that age he to is a bit compromised.  I hope he rallies.  He runs so well and besides it gives me a good reason to waste 10-15 hours staring at a screen. 

 - My 100 training has been sparse.   The 50 in mid November left some deep soreness in my tendons.  I have primarily been walking.  The good news is I completed 40 on Friday and though not ideal it was a confidence builder.  

 - Crawford is coming down to assist and provide pacing for the run.  This will be a big help.

 - I am thinking of hitting 32 this Friday.  I'll try a 50/50 mix of jog/walk.  That will be 3 weeks and 1 day from the race.  I think 27 hours is possible on event day.

 - I am still at 180 pounds.   I'd like to get to at least 173.

 - The Ice Age 50 mile has Dave Dehart as an entrant.  I hit 11:02 last year.  Maybe sub 11 is doable. 

 - All this is getting slower.  Going slower does not bother me as long as I can get back to 80% of the miles done by jogging.   Long walking workouts eat up way too much time. 

To the Gulf of Mexico

- I am in for the Long Haul 100 on January 13, 2024.  It is 8 weeks from today.

- I did the T-Bunk 50 mile this past Saturday in 11:21.  The last 8 miles were very difficult as my back and the back side of my legs behind the knee are shot.

- One week later the area behind my right knee is prohibiting any serious walking or gentleman jogging. 

- I was 183 pounds after the 8.2 mile recumbent bike journey this morning.

- I will be walking a lot in the 100.  It is amazing how slow and inefficient I now am.  No worry, twern't no grizz left anyway. 

Vanity

 I am off work today and tomorrow.   For some reason there is an internal battle to monitor and respond as if I was not off.  Perhaps after 39 years this has become my condition.   What's worse is everything is easily available on one's iPhone. 

 Situations like these are like a habit you are trying to break.   Justification comes very easy to monitor work and step in and respond throughout the day.  I don't want to be this person any longer, but it is a drug.  A person should have the day off to recharge and clear up other items.  So I am turning off my iPhone. 

 I made a list to fill my day.  After the morning run the plan is to execute them.  The items range from paying bills and yard work, to going to the Library and filling up the propane tank.  There are 12 items.  One is listed as the Donna project.  This means I'll ask the wife what is the one chore she wants done.  

 There is a grand design behind this.  From learning how to stay busy when retired to escaping from the clutches of the new rat race.  I'm old enough to remember how things used to be.  I'm not asking the world to change.  I'm asking for me to change because this world is corrupt and I have a better hope.

4 jacks

- 25.1 miles today doing the .35 jog and .15 walk.  Averaged 12:07 per mile.  Each hour covered a bit more distance.  No breakfast,  no food during run, and only drank water.  Felt decent as finish temps about 83F.

- 13th on the wait list.   Crawford at 25.

- Some ancient couple on bikes went across the road in front of a car.  They put in a real crappy effort to not get pasted.  It is a shame.  Then they just smile and wave after all the hooting and hollering is over. 

- If it works out, I may do the T-Bunk 50 mile in 2 weeks in WI.  If not, maybe another training run.  I'm up there for work the week prior to the event.

- So ready to turn the northern territory over and concentrate on Florida.  It is time.  I'm getting a bit singed on the edges and they are killing independent Dehart.

Kayak 101 - Birding

Great morning to get out just before daybreak.

Chimney Swifts

Blue Heron

Sandhill Cranes

Crows

Great Egrets

Inhinga

Grackle

White Ibis'

Kingfisher 

Little Blue Heron

Moorehens

Red Wing Blackbirds

Cardinals

Green Heron

Not a bad day.  A couple I could not identify.  The smaller birds sailing through the Sawgrass make it tough.

And don’t be no drag

- 17th on the waitlist.  Looks like the 100 is a reality.

- Wednesday and Thursday efforts were just over 2 hours and 3 hours respectively.  Today is my day off from running.  I’ll be kayaking today.

- As my friends reach and escalate through their 60s, more and more have to watch the running train grind to a halt.

- What 10 birds can I identify today?  Check back for the exciting details.

Lively up yourself

 After falling asleep at 7:24pm I was able to pack in about 9.5 hours of sleep.  That is a good 2 hours more than normal.  After a refreshing 2.5 cups of black gold I ventured out for 3:07:39 enjoying the 48F temperature. 

 It is an area which is limited in running routes.  Many neighborhood out and backs.  One can cobble together some remote running, but it is always the same.  No matter...twern't no grizz left anyway. 

 Early runs set off a lot cyclist dogs, better know as super heroes.  Everyone wants to be the first on the block to know they saw me first.  Always 1-2 that sound like they are going to crash through the window.  It's 5am so sometimes I swing back several times so they can have full enjoyment.   Surprisingly some see me so often that I don't do it for them anymore.  Ode to you Max and Luna, Kaos and Aspen, Kimber and Simba, Rudy and Asher.  Some of you hate me, but thanks to your owners yelling at you I know you by name.  Can't we all get along? 

Chicken on the hill

 In the pre-dawn hours I set out on the morning jaunt.  Not expecting much in the way of limberness I settled early on an easy effort.  The .31 jog and .19 walk was employed and after 2:13:28 I was back at the crib with 10.3 miles in the bank.

 The morning was cool here at 58F.  Quite pleasant.   I now wear a headlamp so oncoming vehicles are sure to give me an extra 17" of space.  It is not totally uncommon for someone to flash the high beams several times to get my attention.   Maybe the gesture is indicating that they see me.

 Expecting this will be my last attempt at 100 miles.  I constantly remind myself this is unnecessary.   There is nothing to be gained.  So why do it?  Because a handful of vets let me know if you think you can, do it now.  After a half dozen years this is that period in time. 

Ruby throated sparrow

- 19th on the 100 mile wait list.

- Focusing on time on feet and working on a very conservative pacing strategy. 

- At the training run on the course it is easy to see many folks either have no concept of pacing, are going to have to suffer more than they will be able to tolerate, and have forgotten how far 100 miles is.  All of these I have been and will be guilty of, but am trying to exercise wisdom. 

- 80.2 miles this week on 6 efforts.

- I continue to harbor thought of going as minimal as possible.  Look, it appears there will be 4 chances to get aid on the 16.7 mile loop.

- I ran 4:40 time wise Saturday.   I ate nothing before or during.  I stopped 3 times at the vehicle to drink about 20 ounces of water each time.  I had no electrolyte assistance.   I did subscribe to the use of some Vaseline.   I'm going to have to start practicing adding these.  It is all mostly nonsense,  but necessary.   

- I'm going to change socks, shoes, and shirts if I need to wear any.

- I finally spotted the wood stork.  Massive birds.  There were 12 in a tree on a real foggy day.   Quite nice.

We've made other plans and they don't include you

- 56.2 miles on 4 runs this week and about 10 miles of kayaking. 

- 31.1 miles on the Long Haul 100 course with about 13 in the dark.

- 26th on the wait list.

- It got up to 93 and I tolerated it well.  Only took 1 S-cap.  

- It made me realize 100 miles is a long way.  If anything it deterred me from wanting to complete the exercise. 

- So hard on the body.  My feet are pretty tough and they are okay today, but 100 miles and they will be shredded. 

- Most of what I learned was you better go super conservative.   I primarily used the .37 jog and .13 walk and after about 8-9 miles a lot of people come back to you.  I may go to a .25/.25 jog/walk if I line up.  When you are slow it is all about survival and the slowness really adds time.  The extra time on feet taxes the body in terms of mechanics, hydration, sleepiness, electrolyte balance, clothing comfort, etc.  

- I'm going to have to reevaluate my preparation plan.  Though I am fine today, the thought of another 20+ hours on my feet felt stupid dumb.  No what I'm saying?

 - It seems ignorant on my part to continue these regiments only for the sake to squeeze in one more Ice Age 50 mile finish annually.  I could easily accomplish 40 miles a week and do other activities that I clearly enjoy.  I don't need to explain this as most of you who read this understand the situation. 

Freedom came my way one day

64.0 miles last week on 10 efforts.  17.2 mile at 13:00 pace doing the .37 mile jog and .13 mile walk sequence was the long run.

I'm planning on 2 loops next Saturday on the Long Haul 100 course.  One in the day and one at night.  It is a planned event. 

My blood numbers are up in the normal range.  I suspected as such as the miles are 1:00 per mile faster and I am recovering a bit better.

The goal next Saturday is move along similar to the 100 mile pacing plan, but a bit faster so it does not feel like forever and a day.

I put way more training time into this that it could possibly be worth.   Problem is that I can't do everything that makes sense.  I'm certainly not a perfectionist,  but the youthful me no longer exists so I can't just outrun the coverage like before.  

Everyday is a good day to slowly wean myself off the gadgets.   I spent too many of my living years without them.   The pull is strong as everything seems conditioned to use electronics.  I have been hoodwinked.  

"Lively up yourself and don't be a drag."

Outdoor notes +

 59.1 miles last week through 9/17

 Turned 62 on 9/11

 Recumbent bike 10 miles and kayak 1.5 last week

 29th on Long Haul 100 waitlist and Crawford 42nd

 Hope to get near 63 miles this week

 Want to get in other stuff, but usually in bed at 8-9

 Steelers own the Browns at home…so sweet

 I’m thinking Cuban food tonight out here on the road

 Harboring thoughts of an earlier 100 just because

 I’ve only finished a single 100 miler in 2003

 I dropped two 100s in the early 2010 decade

 Nobody and I mean nobody puts ketchup on a hot dog

Get my mind right

 "That's the way he wants it, that's the way he gets it."

 "Some men you just can't reach."

 "I never planned anything my whole life."

 "No one can eat 50 eggs."  "Well, it'll be something to do."

 I could go on and on with Cool Hand Luke.  The movie is an all-time favorite.  Here is a guy out pushing the limits.  Perhaps stupidly at times which is why I can relate.  Sometimes you draw inspiration from these types of films.  If I am going to try and do a 100 miler then it will be with my own methods.

 The tried and true method is mileage.  It is difficult to hit big numbers because I'm slow.  What if I said this has got to change?  Why do I need to train waggling ass slow all the time?  There is some reserves down in there and I'm going to try and pull it back out.  Now for me, busting it out is sub 11:00.  I guess the idea is to enhance the levers and stock items the best possible.  Why not aim for some sub 10:00 pace running?

 Today 15.2 was planned.  After 3 miles I settled in at 12:32 - 12:42 pace with no walking, by 4.5 I was tiring and got po'd.  So I lit it up a bit and this kick started me to sub 11:00 average the rest of the way.  I have to find a way to benefit from all this time I'm out there.  I'll still do slow days...heck I have to, but if you ain't blastin' you ain't lastin'.  

The March King

 So nice to have a long weekend.  My sister and brother-in-law will be here Tuesday for a couple days.  So looking forward to a good visit.  They would like to move back to Florida in the next few years.  Personally, I really enjoy it here.  Yes, it is over the top warm and muggy for 3 months of the year, but like anywhere you forge through.  We are just coming into the more pleasant weather.

 I found a little out and back lollipop loop of 5.5 miles.  It's the mundane events that make running interesting.   Now in relationship to dogs.  Some carry on and never modify their behavior, some participate more actively because of the other dogs, but very infrequently do they get used to the idea that dudes okay.  I'm talking about dogs behind fences when both running and kayaking.  One house has 3 dogs with a dog door to the backyard.   If the boxer is there alone he will let you slide, but buddy once the Bassett, or mop dog come out it is game on.  The boxer only barks to claim first sight victory.  I've witnessed it many times.  

 The 100 has a 2 loop practice event on 9/30.  First loop daylight and second at night.  I'll see if I can get down and check the course out.  So I did 11.1 miles Saturday mostly doing .37 mile jog and .13 mile walk.  I probably averaged 12:50 per mile.  I ran the entire 3rd mile and did a 12:06.  Currently this holds excessive running at this point is not beneficial.   I am working to amend this some, but this is what I monitor.  Where is the sweet spot?  I won't be straight running in this event at all.  What are the workable mixes and what factors determine to slow up or add more walking to decrease heart rate?

Rappin' Duke

 Da-ha Da-ha.

 Recently completed the Boudary Waters trip with State Champ.  Lots of canoeing, fishing, and trying to stay dry.  Having the ultra mentality becomes useful.  Challenging at times, but many many moments of wonder happen.  One cannot just see it on TV, or whatever medium people use today.  Like Cool Hand Luke said, "Everyone quit feeding off me.  Get out there and see it for yourselves!"

 I am now 33rd on the Long Haul 100 wait list and Crawford is 46th.  Race is January 13th.  I just pulled up the cargo bay door.  Conjunction junction what's your function?  Let me spin you a tale.

 It is 6 x 16.6 mile loops of trail.  It is going to be one gigantic math problem for me as I experiment with jog/walk strategies.   I am employing the one weekly long run and the other 6 days the aim is to do doubles averaging 10 miles a day.  There will be the occasional rest day, or evening off, but everything else I need to accomplish will be in this simple plan.  I may find another ultra prior to for a sample taste of the fruits of the effort.

 I'd like to be thin and approach 165.  I'm currently at 176.  I count calories so nothing to explain.   I will also do some light stretching now and then.  I'm going to try push-ups and situps as well.

 I'm not into carrying anything if necessary so I will study the aid stations.  If there are 4 chances for aid per loop then basically a hand held and salt tabs.  I practice tanking so I don't always have to have a bottle if not to warm.  

 I sweat a lot so I will have to consider shoe and clothing changes.  Potentially I can go bare chested which seems out of sorts in this day and age.  My sister commented to me looking at photos of the Ice Age 50 mile that basically it was almost exclusively old guys going shirtless.  I'm twisted steel so no problemo.

 September all ready.  Maybe after my chores I'll go fishing later on.

Bustamante

 Today was a bit better as I put in 9.2 and averaged 13:17.  Still much to work on.  Ended the week at 50.8.  Not great, but decent.  I have to lose weight, get the left leg in more of a runnable condition, and believe it or not do a bit of stretching and strength stuff.  Again I said a bit which means getting 10 minutes of stretches and about the same for strength stuff. Not a big fan.

 I have moved up to 37th on the wait list and Crawford is at 50.  This might just happen.  I will start putting together training and other goals by end of August and hopefully train in earnest starting around September.   

Brontosaurus burgers

 It is time to admit the ship has sailed.  13.1 miles today in 3:04:11.  Friday was an off day in hopes of a decent Saturday effort, but 14:03 per mile was the result.  

 The thing is, for me to cover a 100 miles now seems other worldly.   I'll basically have to go to the mattresses once I get back from the Boundry Waters trip at the end of August.  Pauly, you won't see him no more.

 The hope is the summer heat dissipates and things will spring anew.  That is probably part of it.  Plus I have to figure out my left leg.  Sometimes it feels like I have to throw it out in front of me.  It is partly numb.  I'll come up with some concoction.

 I'm in pretty good shape.  For what, I do not know, but my watch claims between all the walking, jogging, kayaking and occasional bike or swim I workout and average of 2 hours a day, not including yard work.  Twisted steel.  Twin powers unite.  Ahh judo chop chop and all that good stuff.

Above the enameled plain

 I am 39th on the Long Haul 100 wait list.  Just enough motivation to get me to train a little.  I am tired.  The one power that drains my enthusiasm to get out the door.  Do not fear I watched Underdog as a kid.

 I have identified these fast little birds eating insects and occasionally dipping for a taste of water as swifts.  I'm thinking Chimney Swift.  Look them up, an interesting read.

 Going to aim for 3 hours today.   Regular temps at 94-95 all week.  I've noticed when trudging along birds have not entered my mind.  Today I will try and identify 10 if possible and report back.  I am not good with small birds not around feeders.  Currently we do not operate a bird feeder because of the varmints.   

 If the Pirates could get in the habit of not letting up 2-4 runs in the first inning every other game I might occasionally stay up past 8pm.

 When my kids ask me what I want this year for Christmas it will be Pirate shirts.  Mine are ratty from constantly running in them and blowing down chili dogs and wings.

 

Size of a trampoline

 I went out today (Saturday) uninspired.  No running for 2 days and the left leg still battered. The decision was made to at least go out and make an attempt to move around.  A jog/walk strategy was employed as such, for every quarter it was jog .15 and walk .10.

 There was no harmony,  but the checkpoints were flying by at 13:50 miles.  Unhinged, I continued to soldier on past my 3.8 goal to 4.3, to 5.5, to 6.3, to 7.2, to 8.8, to 9.2, to a final 10.5 spot.  If your gonna be a bear, be a grizzly.

 To all the others out there that question the significance, just know this helps the cause.  Not a lot of people even consider doing 10 miles on a bike let alone on foot.  Speaking of bikes, there always seem to be 1-2 members of the fabulous four out there with their sprint to the finish mindset weaving in and out without a care in the world.   Lots in the 40's range.  Any bikers care to comment on the need for brilliant racing uniform type outfits?  Marshall on beautiful people.  We adore you ❤️. 

 The majority of the bikes are nice and courteous people.  They warn you, applaud you, and acknowledge you.  There are always a handful though.  You want to race the paved rec trail?  Get out on the road numb skulls. 

 Every year or so we would get into it with a couple of these folks.  My buddy said why are they so cocky?  Because you can't get your hands on them.  That's why.  Everyone's a hero when they blow by at 20-25 mph.

 

Crashing off the haul of the ship

 I'm banged up a bit.  Ignoring all the signs I soldiered on just in case I could come out the other side.  Remember the days when you ran far enough the stiffness, blood sugar, tiredness and even acute muscle fatigue could be rendered inconsequential?  We got the game on here Bro, stand aside.  And I'm not joking.

 Then one day it's gone.  Not in my mind though.  Sometimes I don't listen to my mind.  I'm twisted steel.  Big guys in two's, little guys in bunches.  So it looks like a couple days off.

 So I kayaked 4.1 miles today.  

 Blue Heron, Great Egret, Limpkin, Green Heron, Moorehen, White Ibis, Inhinga, Grackle, Whistling Duck, Sandhill Crane, and Crow.

 I also saw deer and about a 4 foot gator.  I am seeing about 1 gator per voyage.   

 Took the day off.  It's Friday and we are going to boat into town and have lunch.  This makes the wife happy.  Not sure I'm a boat guy.  I make fun of everyone whose boat stays docked pretty consistently.  Now I drive the school bus, meaning...well what it sounds like I mean.

 I spoke with my Aunt yesterday from PA.  I said I'll be 62 next month and then there was silence.  We both had to ponder this factoid in a perfectly legal and binding sense.  Suddenly that song by The Chambers Brothers was relevant.

#2 Mepps

 A husk of my former self.  Today I was pounding miles at 13 minute + pace w/o any walking.   One day the dream becomes a task and then an effort, quickly followed by who stole my cheese.  50 mile weeks literally are like 90 mile weeks without any benefits. 

 Yes I could jumble it all around and run fewer miles.  I could have better workouts and see improvements.  I could use kayaking, biking, and a bit of swimming to fill the gaps, but all that seems cowardly.

 Running, or getting in miles is better for me.  It keeps me humble.   I burn mucho calories, and if gives you grisle.  Hold my beer.

 Tired.  Getting worked.  In less than 2 weeks I'll be making calls from Alabama to Minnesota.  Did I mention I am in Florida?  I'm not that bright evidently.  

 Can't wait for the week in the Boundary Waters.  Walleye as big as your leg.  Sleeping on the ground again and surviving without Captain Crunch and Hamburgers.   What are we doing?  Nothing.  

Duck Duck

 Lately I have been drawn to the kayak in the morning to go see birds.  This means shorter runs, or no run at all.  Surprising I'm okay with this.   Today I cashed in the long run for a little 5.3 mile stroll and the 2.5 on the kayak. 

 The goal is to see 10 types of birds and in my mind they are captured by memory in groups of 5.  Today the goal was 15, but it was not achieved.

 The first group was a White Ibis flying overhead,  Limpkin, Blue Heron, Double Crested Cormorant, and the mighty Green Heron.  The Green Heron is a bird I have to get closer to for the solid read.

 The second group was the Common Gullinale (Moorehen), Sandhill Crane standing afar in someone's yard, Anhinga, Grackle, and a lone Whistling Duck.  The Whistling Duck is becoming a favorite.  Alone or in pairs they do not seem to call as much, but do in larger groups.  You cannot miss their sound.

 The final group was only two more common birds, but they were farther away so I had to paddle over a ways into the lilly pads to add the Great Egret and finally the Little Blue Heron.

 I'm going to have to up my knowledge of song and yard birds to increase the identifications per trip.  One can take some detours on the kayak into neighborhoods off the main water and see the smaller birds.  Plenty of areas with reeds, marsh, and scrub trees to search.  But they are fast and small so not a lot of time to just stare and figure it out.  Sure, Cardinals, Crows, Vultures, and even some Hawks stand out, but the little Warblers, Chickadees, Sparrows, and such are harder.

 This interests me.  It is another activity that draws and keeps me outside.  This and the fact one does not think about the time passing, but being a part of nothingness. 

I don't even have a garage

 55.1 miles achieved this week.  Brother it has been hot these past few mornings.  

 Already moved to 41st on the Long Haul 100 wait list. 

 Crawford signed up for the wait list and is in the 54th spot.  Now if it works out I have someone to try and one up on long runs.  Whatever it takes.

 Someone with the exact same name and age as me is already in.  The race director sent me a note asking why I registered twice.

 It's good to have something in front of me.  

12:15 pace

 The horror.   11.2 mile pace on random surfaces.  Only walked about 0.2 miles.

 47th on the Long Haul 100 wait list.

 My wife has a nice recumbent bike.  It is fun to ride.

 Don't sweat the mickey mouse is a line uttered to me about 36 years ago by my boss.  I'm just now beginning to apply the concept rather liberally. 

 A cup of black coffee has been serving as the place where I then say it all starts from here.

 I can't eat 50 eggs.

 I can eat 50 wings.

 The argument could be made for me to take social security at 62 solely on the knowledge that pound for pound I have eaten the most hamburgers and hot dogs.

 The blue heron spears the blue gill immediately and then moves away from me.  Then it goes down head first and you can watch the trajectory.   I'm not certain if they are ever full.

Stand back, sometimes the shrapnel comes through my fingers

 So...I signed up for the Long Haul 100 in January down the road in Lakeland,  FL.  Apparently it is a Western States qualifier so I ended up on the wait list.  Oh well.  I'm thinking one last hurrah and then cutback on the jogging and incorporate other low aerobic stuff.  It is time and yes I will still do Ice Age.

 When you play games with small kids you tend to change the rules so they can win.  This is a bad comparison, but in all aspects of life the rules appear to change, but I'm not a kid.  Stuff comes in a mailbox, an email, verbally, suddenly, ideally, mentally, etc.  How it works is I react and send it back usually timely.  Why doesn't the ball come back quicker any longer?  Aggrevates me because then I want to just swim in the same pool.  No wonder many of us want to Gilligan Island it.

High cheese

 If you have not seen the 30 for 30 on Bo Jackson it is definitely worth the watch.  I have watched it several times and as a sports fan you still find yourself cheering for Bo.  But as we know, Bo is very seriously injured.  He will not play football again, but does return to Major League Baseball.

 Mike Greenberg comments that occasionally you would see the old Bo, the flashes of brilliance, but it wasn’t always there.  This is how running is now for me without any flashes of brilliance.  There appear to be two paths to follow.  Go out and lumber around and chase mileage, or rest more and introduce efforts which represent something like an actual run.

 Lumbering around is any combination of walking/jogging ending up producing miles at 11:00-13:30 pace.  A common effort of 6.5 miles takes 1:20:00.  Efforts feeling like a run are around 10:00 a mile, but they extract a cost.  During my last training I was able to get near 8:00’s for 6 miles and close to 7:30’s for 3 miles.  I like those because a lot of time isn’t eaten up.

Hey I have to get something done I’ll return back to this in the future.

 

Killing me softly

 My bi-weekly trek to Save-A-Lot today.

 How many $5 little bundle of wood entrepreneurs can the market support?  

 Why are there monuments built along the road to so many people?  

 Why do parents sell kid’s stuff energetically in front of stores with many times the token kid is on the phone.  

May 29 - June 4

 I had big ambitions to do another long ultra at the end of July, but it just isn't going to work out.  Travel has been heavy, there are other responsibilities,  and there is not enough runway to get the production off the ground.   I always think it will be a time regretted, but none of this means anything.  

 It isn't a shock to me the things I hear at the doctor's office, work environment,  and the media.  It also isn't a shock to me to see how people drive, act impersonal, or adopt totally foreign ways of interacting in society.  It just grates on me a bit to see how easy we just figure that's the way it is.  Including me by-the-way.

 I'm making an effort to get off the grid a bit more.  It is impossible for me to earn money, check baseball scores, and even conduct simple searches online for work and not have my news feed regurgitate a hologram image of what the future me could be.  Also, any social security, CD, or tax searches at this age unleashes a wave of people who are on you like a German Shepherd on a rib roast on how to be your advisor.   Give me a break.  

 Mon - 6.5

 Tue - 6.5

 Wed - 6.5

 Thu - 6.5

 Fri - 6.5

 Sat - 10.5

 Sun - 7.5

 Tot - 50.5

May 22 - 28

 Mon - 4.6

 Tue - 5.1

 Wed - 6.3

 Thu - 8.0

 Fri - 9.0

 Sat - 10.2

 Sun - 4.4

 Tot - 47.6

Ice Age 2023

 An overcast day with temps in the high 50s to low 70s made for a great day to run.  I finished in 11:02:33 for my 21st finish.  I lost 10 pounds and introduced speed work this year.  I believe running in similar morning temps in Florida was beneficial.

 Though it is dead flat in Florida and I primarily stuck to roads, it seemed like the hills were one of my strengths.  The run/walk system practiced was difficult because of the constant shifting topography there.  I did get in some good walking however.  

 For the first time in years I was able to jog quite a bit the last 10 miles instead of almost exclusively walking.  Knowing every inch of this course really helps mentally and it is a huge advantage.

 I want to thank Christine and Ryan for housing, transporting and feeding me.  Thanks to my son Brad for crewing the middle part of the run.  Big thanks to Tim for crewing me and cheering me on the final 13.5 miles.

 It was great to see all my friends as well as create new ones.  I’m sure if healthy the 2024 version will see me there.  

April 24 - 30

 Mon - 4.5

 Tue - 4.5

 Wed - 6.3 w/ 3.0 @ 8:24 pace

 Thu - 4.5

 Fri - 4.5

 Sat - 18.0 run/walk

 Sun - 4.5

 Tot - 46.8

April 17 - 23

 Mon - 6.3

 Tue - 6.3 @ 8:03 pace

 Wed - 6.3

 Thu - 6.3 w/ 6 x 880y

 Fri - 6.3

 Sat - 31.5 @ 11:30 pace (road)

 Sun - 7.5

 Tot - 70.5

A pound of dutch loaf please

 3 weeks out from Ice Age and I went with the long run option.  Used the house as the aid station and went 7 x 4.5 mile segments for 31.5 miles.  Ran roads and did no walking.  I only timed the running.  Averaged 11:30 per mile and went through the marathon in 5:02:45 (26.22) and the 50k (31.1) in 5:58:05.  When I finished it was 85 degrees and I was waxed.  I was powered by water with some salt in it, a peanut butter sandwich and coffee.  I only carried a bottle on the last loop.  That was my bottle practice session.

 I will cut back about 12-15 miles from my average week next week.  I'll continue to do a couple turnover workouts each week until the run.  If it is cooler on race day the plan is to just jog as it comes, walk the hills, and be conscious of walking more than I normally would.  I always talk myself into running half the hill and towards the end I'm lunch meat.

April 10 - 16

 Mon - 6.3

 Tue - 6.8 w/ 3.0 @ 7:40 pace

 Wed - 6.3

 Thu - 6.3

 Fri - Off

 Sat - 27.0 

 Sun - 9.0

 Tot - 61.7

Boston Pops

 In honor of the Boston Marathon tomorrow I clicked through 26.22 miles in 5:25:13 on the 27 miler today.  Did the .37 mile jog and .13 walk ratio the whole way.  Averaged 12:24 per mile and it felt easy.  It did get hot.  I'll have to acquire some S-Caps!

12:30 pace

 So the reality version of Ice Age is this.  After averaging 12:32 at the January trail 50k, it seems reasonable with the training to run the race as follows.  Jog .37 miles and walk .13 miles a good portion of the way.  I'd probably jog more the first 10 miles and probably walk more the last 10 miles.  This would yield a 10:25 finish time.  This is the format I should aim to try.  I have not finished strong the last 13 miles since 2018.  It would be best to conserve, practice patience, and if there was anything left then finish strong.

 What will probably happen is somewhere in the middle of yesterday's dream post and the reality version of today.  I'll run most of the first 10 and then practice the jog/walk strategy until I catch an occasional hot spot, meaning I will primarily run 2-3 mile segments at a time.  When I arrive at Emma with 9.7 to go it will be whatever is left.  I'm determined not to walk most of it so I need to cool the jets between 21.7 at Rice Lake until Horseman's at 37.  I believe this could get me around 10:15.

April 3 - 9

 Mon - 6.3

 Tue - 6.3 w/ 2.0 @ 7:44 pace

 Wed - 6.3 moderate @ 9:16

 Thu - 6.3 moderate @ 8:49

 Fri - 6.3 

 Sat - 17.2 @ 10:32

 Sun - 13.5

 Tot - 62.2

Red River

 This week had me dreaming about the upcoming Ice Age 50 miler.  Not only in real time dream action, but also when laying awake and pondering.  In the dream, I was telling myself to get out to the transmission tower right of way and start running the downhill portions over and over.  It is Florida, so the hills are gentle declines, but the dream version of me was adding two of these sessions a week to prepare the quads for Ice Age.  

 Now this is not a bad idea.  I put the idea to some thought as I lay awake at 1:30am.  Eventually it works out that I can't start adding workouts without compromising the present course.  Beside, there really is no plan to freewheel downhill like in years past.  Just straight bombing down the hills.  In the day we practiced this at Lapham which had some big long descents.  It is quite possible to crush your quads at Ice Age.  I should be okay.  Who does damage at 12 minute miles.

 So the dreams did not end there.  I pulled the logbook out from 2018 when I finished 20 seconds behind Robert in 8:28:21.  I chased him for about 12 miles.  That is 10:10 pace.   When you look at logs you look for similarities to present times.  Sometimes you are honest with yourself and other times one sorta sandbags.  I don't like to sandbag too much and there are other issues we all deal with.  How could I go from just getting a finish to laying out a plan in my head to shoot for 9:30 weather permitting?

 Well, here are the optimistic views.

- I don't know a lot about much, but I'm pretty fair in knowing about what I could run a marathon in.  I'm pretty certain 4:00 flat is obtainable.   2 x 4:00 = 8:00 + 1:30 = 9:30.

- 2018 average road pace for general runs was around 9:30-9:40.  I averaged 10:10 at Ice Age.  Today the plan is a bit different, but on general long runs like today the average was 10:32 for 17.2 and 10:18 for 23.2 last Saturday.  So roughly 8:30 + 1:00 = 9:30.

- As I lean more towards mainly running now, work on driving down my cruising speed (I do little trail running to achieve this), lower my weight, and run in warmer weather, I ask myself this question.   If you went out conservative like on a regular training run and walk most of the inclines, what pace is top end weather permitting?  My gut feeling was 11:30.  11: 30 x 50 = 575 = 9:35 finish.

 These are all big ideas.  It is difficult to train diligently, see progress and not ponder what the limits are.  Most everyone reading this is just like me.  Like Jim McMahon for the Bears.  Jim could not just slide, or tip toe out of bounds.  He threw his body around always seeing if he could get past another guy.  Eventually you get your head handed to you.  Maybe I will as well, but I wanted some of you out there to know.  You might turn around and I'll be there.

 Pack a lunch.

March 27 - April 2

 Mon - 6.3

 Tue - 6.3

 Wed - 6.3

 Thu - 6.3 w/ 3.0 @ 8:06 pace

 Fri - 6.3

 Sat - 23.3 @ 10:18 pace

 Sun - 6.3

 Tot - 61.1

But I don't even work here

 Each week a bit more confidence is gained as Ice Age approaches.   Six weeks out means about 4 more weeks of decent training.  Today was a long run and today was the day I proved to myself I could obtain one of the metrics.  A couple months ago the plan was the same as it had been.  Run 50-55 a week with a lot of walking and a hand full of long efforts.  Then it was felt if 20 miles could be had at 11:15 pace then this was a good mark.

 Not long after this I saw a picture of myself finishing in 2022.  Fat, slow, and leaning so bad to one side (again), that it motivated me to change some things.  Losing weight had to help.  I need about 5 more pounds to get to my old fighting weight of 172.  I added tempo runs and a few well timed moderate efforts to make me faster.  Then in a rare move, I actually move around 3 days a week near 12-14 minute miles to rest up.

 Today the plan was go find a groove and stay there.  I wasn't going after it like last week, but I wanted the pace to be respectful.  So without any food before or during the run and subsiding on only water and coffee I ran 23.3 miles at 10:18 pace in 4:00:23.  I'm not sure what this tells me, but it does reinforce the high end goal of 10:30 is not off the table.  The goal is just to finish, not chase time, but some days if you ain't blastin' you and lastin'.

 Next week I'll go around 5 hours and practice run/walk strategies at about 2 minutes slower a mile.  I have not sought out the trails much.  I'm trying to increase speed.  Besides, I end up pulling tics out of funky places a day or two later which freaks the wife out.  

March 20 - 26

 Mon - 6.3

 Tue - 6.3 w/ 4.0 @ 8:00.5 pace

 Wed- 6.3 moderate

 Thu - 6.3 w/ 2.0 @ 7:49 pace

 Fri - 6.6

 Sat - 13.1 w/ 10.0 @ 9:02 pace

 Sun - 12.1

 Tot - 57.0

Big guys in two's

 So I did light out today.  No water, no stops, just get after 2 hours.  I clipped through the opener in 9:11 and was down to 8:41 by mile 3.  It was aggressive,  but I was willing to see how it would pan out.  Between miles 4 and 5 it was apparent I bit of more than I could chew.  I tried to find the rhythm, but by mile 6 the pace edged into the low 9's.  

 Still trying to hit the workout, I tossed the shirt at halfway and kept on trucking big mama style.  By mile 9 I made the decision to barrel through 10 and kick back to reality.  I was sub 9 average through 9 and hit 10 in 1:30:18 before easing back so I could fight another day.

 Finished at 13.1 in 2:05:24 for 9:34 pace overall.   Cutting the big engine off was the best thing to do.  Three weeks from now there will be an opportunity to get after it again.  

 7 weeks to the big dance.  In an attempt to gauge a possible finishing goal, it is not out of the realm to consider a 10:30 currently.   That is probably top end for me.  Sure, there is time left to train, but the last 5 years have taught me I just can't suck it up the last 15 miles because I want to.  The toughest thing is over estimating the ability to want to start going after people after halfway.  That just happens.  Then it turns out a bit like today.  

A time I remember oh so well

 When awake in the middle of the night,  often thoughts lead me to running.  In anticipation of Ice Age in just over 7 weeks, a process begins of what should I be doing?  Even though the die has been cast it is tempting to look over past years and look for patterns which worked.

 What could I be doing?  Well there is a could, but can I perform/train to this degree?  Most times the answer is no.  There were things pulled off in prior training I simply cannot do.  I cannot string together 3-4 days in a row of 10-14 miles at moderate pace, rest 1 day and boom out a long one.  Not going to happen.  This is why you see all the 6.3 mile runs of various paces.

 Are you getting in enough long runs?  The thing is the definition has changed significantly, even in the past 5 years.  Runs over 30 miles are a pipe dream.  They take too long, they wear me out, and a fair dose of walking, like 25-30% is honestly a different workout than mostly straight running.  I have to use time.  Mostly the longer effort will be 4:00 - 4:30 time wise.  How I  break up the effort is dependent on how I feel that day.  Sure, I might get around 5:00 hours once,  but this will more than likely be a test effort of what I'll look to do May 13th.

 So what looks like one other piece you could add?  It is hard to look over a lifetime of running and step outside yourself and make a practical decision.   The decision I made was every 3rd weekend, instead of a longer Saturday effort to run 2 hours at a moderate pace (stay on the line, be somewhat aggressive) on Saturday and the 2 hours Sunday at whatever pace.  No doubt about 30% walking this day.

 So far I am pleased with the weight loss and the tempo efforts.  I was 175 today.  It seems reasonable to reach 170 by May 13th.   There is no doubt shedding 10 pounds has made things easier.  There are other items I simply cannot control.  Most of the numbness in my left leg has gone, but I'd say I'm 90-95%.  This seems permanent, but when you go to the biggest dance of the year you dance with the one who brung you.

Didn't put enough dirt down

 I foolishly went on line to scan for races.  I thought, maybe I'll find a race around the half marathon distance and go have some fun.  For $109 dollars you can do this.  That's okay.  I can create my own fun for far less than this.

 There appear to be many races.  I don't pretend to know what all goes into setting the cost of events, but you can cash me out. 

 Just over 7 weeks to Ice Age.  For a moment I began to over analyze what I need to do.  Best to stay on the same path and not overdue anything.  One push for me has been dropping weight.  I am about halfway to my goal.  If I could get to about 172 it would be helpful. 

 The focus has been dropping weight, run almost everyday,  introduce tempo work to increase economy,  and work on the run/walk ratio to be used.  It is not as easy as it sounds.  I have used different mixes based on each half mile.  One I like is .37 run / .13 walk.  There are multiple reasons for doing this type of setup, but the main reason is that for about the last 5 years I totally tank the last 10 miles.  Like Evil Knievel crash and burn.  I have to get there in better shape.  It's hard to listen to yourself.

March 13 - 19

 Mon = 6.3

 Tue = 6.3 w/ 3.0 @ 8:07 pace

 Wed = 6.3

 Thu = 6.3 w/ 4.0 @ 8:14 pace

 Fri = 6.3

 Sat = 22.2

 Sun = 7.3

 Tot = 61.0

March 6 - 12

 Mon = 6.3

 Tue = 6.3 w/ 2.0 in 16:28

 Wed = 6.3

 Thu = 6.3 @ 8:45 pace

 Fri = 6.3

 Sat = 21.2

 Sun = 7.3

 Tot = 60.0

Gonna do some things we've never done before

 I have to tell you...I really am enjoying living where we are in Florida.  Thinking my job was over after putting in for retirement at work and then that not happening has increased my overall outlook.  To have people ask me to keep working and fill two roles has been challenging.   I'm gaining momentum here and now at 61 have relieved myself of all false expectations, misguided doubt, and following the donut eaters.  I could give a rat's rear-end about whatever it is someone is trying to influence me on.  It is a shame that the when I was a child I thought as a child, but now that I'm a man I've put childish things away passage finally kicked in when I hit 61 last year.  When you finally come to grips that maybe a handful of people care about 10-15% of what you do then it's time to go full Canned Heat and goin' up the country.

 In running news...I am progressing.  I think sub 11 hours is a reality. 

Instant lunch

 I have been progressing well.  I was fairly convinced the pinched nerve in the back was the end of me.  My left leg is still a bit numb, but not enough to impinge training.

 I have simplified training.   I cover 6.3 miles 6 days a week and the long run Saturday.   Put in 55.1 miles last week.   On Tuesday and Thursday I light out on a tempo run.  Generally 2-4 miles and keep the weekly tempo total to 6 miles for now.  Because there is no pressure to hit certain times the effort is challenging, but worth it.  I actually averaged 8:37 on the last 4 miler.

 I am also working on weight reduction.   The goal is at least 172.  Started at 185 and at 181 now I see a difference.  I try and get in most of the calories alloted.  If I go to low then I'm about ready to go back to the Way of the Fist Track Club.  

 Bought a new pair of Hoka Clifton's.  I like them and all, but the 13's are definitely a clown show. Managed 11:35 pace in them for 17.2 on 50/50 trail/pavement.

And away I did ride

 Marty you big dog, nice run at the Mesa Marathon.  8:14 miles is pretty stiff for a 63 year old.  Loaded up and truckin'.  Nice work!

 Was please today with my 16.2 miler at 11:36 pace.  All on pavement.   No walking today.  Been having a decent week.  Two things stick out.  The first is when things go well early on one tends to want to set big time goals.  Stand aside can't you see we got the ballgame on here goals.  I just need to finish Ice Age under 12 hours and not perish.  Take it easy bromotron.  The second is when one decides to stay with long distance running later in life, you have to be willing to find the well oiled machine feeling sometimes an hour or so into the effort.  Pack a lunch.  This ain't no school dance.

 Years ago when I laced up a few times for marathons, I became aware of something that is difficult to manage or recognize.  If one is well trained and you start to tire, the brain over rides the system and wants to increase effort.  As if when you tire, the performance is ebbing so obviously more effort is required to maintain the same pace.  Now this might be truer for 5000 meter races, but not true for longer such distances.  My experience has been do not increase effort.  Stay where you are at and manage mile to mile.  I found the pace basically stays the same and you don't have to start this part of the sequence until much later when the slicks are starting to spin.

 That's how it went today.  I grew fatigued, but just stayed the same and in fact told myself to relax and go easy.  What happens many times is I am running 30 seconds faster a mile at the end when it feels like 30 seconds slower.  This is related to the title of the blog.  This is what subconsciously happens.  How far to the barn.

Big boys don't cry

 After the Super Bowl seemed like a good time to concentrate on Ice Age training.   Time to get off the hot fudge and mashed potato diet.  The first thing was go to calorie count.   Not worried about opinions, it seems to work for me.  I've noticed how food tastes much better when eating less.  Looking for better calorie options happens as well.  My challenge is the evening as a good 60% of my calories can be consumed. 

 If I can get to the low 170 range would be stellar.   Just trying to be reasonable.   That's about 1 pound a week.  Honestly, half the loss will be in the first couple weeks, then it will get down to a half pound a week.  I've only done this a couple times and I like this because many of the same foods are consumed in smaller portions.  Sometimes I'll skip a meal so I can add on to another.   Like numbers people do is you make it a game.

 On Tuesday during my jog I decided to air it out for 1 mile.  I cranked up the big engine after 5 miles of easy running.  Not ignorant of how it works I took the rpm's up to the point were you feel like you'll go anaerobic.  Maybe this is called threshold pace, I don't know, but it allows you to set the Kentucky windage for the distance.  It was like old times experiencing the effort.  There is a bit of pain involved and you allow the brain to contrive ways to battle this.  The final result was an 8:41 mile.

 I'm not sure how pain management works.  What factors or influences help us put it aside. Recently I went back through some old clippings as the purge continues and came across this again.

 Mohawk High's cross country team defeated host Laurel 20-38 yesterday despite a school record-setting performance by Senior Dave Dehart of Laurel.

 Dehart toured the three-mile Green Meadows course in 15:20.

 I can honestly say I did tour the course on that day.  Perhaps one of the best runs I ever had.  But until a couple years ago this was largely forgotten.  My last dual meet run.  After graduating in the Spring there were too many influences in life to keep me in order in relation to running.  That's okay.  It motivates me a little bit to this day.  I'm just a running shaman slash bum.  Perhaps I need to lean on cranking up the big engine again.  

A big red beacon

 Earlier in the month was the Croom Zoom which totals out at 32.2 miles.  A 2.2 opener and then 3 x 10 mile trail loops.  Was able to practice the run/walk for most of it.  This resulted in negative splits for each loop and an average final pace of 12:32.  It was a good result for me and yielded 33 from 81 finishers.  Much confidence gained for Ice Age.

 In other news, Cookie (11/5/2006 - 1/11/2023) crossed the rainbow bridge as we say.  She started out as a dog for the kids and ended up living with us in 5 locations.  She would eat anything except Vienna sausages.  Not sure what this means because she'd eat dead rodents you mowed over once or twice.  She vibrated.  Her body constantly shaking.  Like she was missing a potential meal somewhere.  If a choice needed to be made to save me, or step over me for half a corn flake there is no doubt which she would choose.  A warrior dog.  No amount of any number of dogs, or size, they weren't coming up into our yard.  A cattle dog mutt.  She was one tough cookie.  Tell Wimpy I said hello.

 And now it is just the boys.  The two Guinea Pigs.   They can be comical.  The wife does 99% of the care for them.  I suppose if we start doing more traveling they will come with.  For whatever reason when women address them they do so like they are addressing infants.

 No special training plans for Ice Age.  Try and stay around 50-55 a week.  Was out 3:10 Saturday and 2:00 on Sunday.   This yielded 24.5 miles for the weekend.  There is a run here in March about 33+ miles.  Maybe I'll do that.  Also another 50k in early April.  I'd like to hit at least one of those.

Put the hammer down

 It was the late '70s when a competitor was relaying a story about Dunbar from Grove City turning on the afterburners to win the half at a District meet.  Afterburners.  Wow, who doesn't like the story when someone just torches the field at the end?  We all have our favorites.  Who doesn't love Mills in '64, or Wottle in '72?  I've seen the Wottle one so many times I and still don't know if he's going to pull it off.  Interestingly, he supposedly negative split each 200m segment.  Word.

 When attending meets, I found it easier to yell, "Put the hammer down" rather than yelling an afterburner phrase.  So in life, if you are around me I'm constantly uttering this to both colleagues and complete strangers.   Hundreds if not thousands of times and not one person has ever questioned why I yelled this at them.  You know why?  I said it earlier, everyone loves the idea of being in the hammer zone.

 People liked Prefontaine because the hammer seemed to always be in operation.  Now here is a guy with legitimate sub 4:00 speed and he had to start way out.  You know why?  Because there are some really big hammers out there.  So big, I could never pretend to fathom for a second what that universe is like.  I remember in the day when Filbert Bayi was know to set a blistering pace off the bat in the mile.  In one old clip at an indoor meet, about 2-3 short laps in Pre decides to blow by him.  Forget about anything else, for me that's what was great for the sport.  Because in the end, I have no idea who won, but I enjoyed seeing the hammer come out.

Same as it ever was

  The last three days have been just over 2 hours each.   Tomorrow the plan is to do the same as most are off work.  Then on this coming Saturday participate in a 50k.  It is a trail event and it would be a good time to test out the .35 jog and the .15 walk strategy.   This will be a good marker for Ice Age, as 6 weeks ago it felt as though this Spartan was finito.  

 Yes a Spartan.  The Laurel Spartans is the diminutive rural high school attended by your blogging friend.  At least that's how Wikipedia used to describe it.  That a XC program for boys was started in 1976 was a real stretch looking back.  After my 3 years there it disappeared again for a long number of years.  We were the only school who did not have a program.  It did make it challenging for the T&F team to have any distance savvy.  Looking back to those days it was so much fun, though we were definitely a doormat.  The best part of XC was when the little starter pistol cracked we ran like banshee's the first half mile.  Sometimes hooting and hollering and generally having a blast doing it.

Notes from the beginning:

- When the coach wheeled off the course I demonstrated how his math was wrong and the 2 loops equaled 5 miles and not 3 miles.  Of course I was a kid and when we ran the course they randomly stopped us around 4 miles.

- Coach broke out a box of sugar cubes before the race for us to use.  I explained basic blood download characteristics of this exercise, but again I was the rube.

- There was a popular product like Bengay we used called Mint Glo to limber up and feel the burn.  Some guys put it around their nose because it would open up the breathing channel.   I strongly advised against this.  Just read the data on the label. These guys were Seniors.  Again, I was a kid, but the results nevertheless created hilarity.

- We somehow won our first meet ever, but as I have written before, did not find out until almost back home and I pointed out the low score wins.

- Philosophical differences in traning and remember I knew nothing.  Two loops around the pond and back (maybe a mile) and 6 x 100 on grass most days.  Probably better if we jogged 3-4 miles, but coach wanted to keep us sharp because we were in season.  Remember we all showed up for the season having done zero running (though the general condition of kids in the '70s was pretty good).

 It was a lot of fun.  You just figured stuff out.  No fancy race shoes, just the sprinter spikes from the track team.  One thing which sticks out when you suck was how the other teams top guys were beasts.  They had the experience, the cool running threads, and the nice varsity letter jackets.  We had Hickory Speedway, Steeler, and First Presbyterian t-shirts.   

 No matter, twern't no grizz left anyway.