LogYourRun.com User Blog. http://www.logyourrun.com Wed, 08 Sep 2010 02:17:12 +0100 FeedCreator 1.7.2 http://www.logyourrun.com/images/M_images/logo.gif http://www.logyourrun.com Feed of articles published at LogYourRun.com http://www.logyourrun.com/content/view/2834/0/ A few weeks back I downed my bike de-clipping and hurt my keister. Until Sunday I was about 95%. Actually I was running very well and painlessless. I put in an effortless 10 miler followed by a nice bike ride. Felt great. Now fast forward 24 hours from then. I was playing basketball with my boy. A game that I HATE by the way. And landed weird after a layup, came down on my right leg and aggrevated the injury. On Monday morning a got up and ran my normal 13+ miler (like I do every Monday) out on the country roads (quite glorious BTW). I hit a very satisifiying average pace of 7:04. But felt a twinge in my butt, theigh and heel if I struck the ground too hard. SCIATICA!!!!!!!!! The good ol' sciatic nerve must be getting pinched from all the swelling from my fall. It's the little stuff that gets ya. I'm glad is not a running day anyway so I can taker easy. Let's have a good week! Blogs - Default Category Tue, 07 Sep 2010 07:58:48 +0100 http://www.logyourrun.com/content/view/2816/0/ My wife is driving up to MPLS to see some freinds and to hang her photos for a gallery opening. I encouranged her to take our Corvette up there. Might as well injoy the ride right? The boy and I will be spending today playing around and doing various thing that involve him being totally awesome. Here's the list. 1. Go to Katie's Cup for some of the "Best Hot Cocoa in the Universe" 2. Have a great lunch at a BBQ place or sushi place 3. play some more 4. pack up for our ride to Grandma and Grandpa's in the morning! The last one is where I want discuss a bit. We will be taking our bikes up to Mom's so we can ride along the shoreline of Lake Michigan with my folks. My Mom has recently started biking a great deal and it's really cool that she wanted to do it with us. Dad is coming too. Our path is called the Mariners' Trail. It not grueling or anything. Just perfectly smooth and has beautiful scenery. We will stop and walk on the piers out to the light houses and then have a sunday at the... Blogs - Default Category Sat, 04 Sep 2010 10:26:13 +0100 http://www.logyourrun.com/content/view/2812/0/ Lookin' forward to a bit of an extended weekend. As I make my plans I have to smile and think about the fact that my son wants to take a long ride on his bike with gramma and then go golfing. I am proud that my boy knows sitting on his hiney playing video games and watching TV turns you into a slob. Don't get me wrong, he gets to do those things and has all the PS# and 360, DS blah blah blah. But open admits that he knows those stationary activities lead to problems. He and I are gonna rock it out this weekend for sure and have a guys's weekend. My wife is going to to MN to take part in an art show. Not a CRAFT show but an ART show. There is a difference. This weekend she is presenting photography. Many of these photos were taken while we are doing our (non-stationary activities). On the fitness tip I'm feeling quite good and I would say my hip is about 90% healed up. Now when I take off in the AM the I hobble it for... Blogs - Default Category Fri, 03 Sep 2010 11:17:20 +0100 http://www.logyourrun.com/content/view/2808/0/ Here is a blog written by one of twitter friends. He's a foodie too. http://thekitchenofarunner.com/2010/09/role-of-recovery/ Looks like the http:// gets stripped off the links for security. Give it a read. Blogs - Default Category Thu, 02 Sep 2010 20:16:18 +0100 http://www.logyourrun.com/content/view/2784/0/ Pretty good month here in August. Probably the hottest month this year and also one riddled with traveling for pleasure and business. Highlight - I set a PR for HM distance run. Or was it the metric century bike ride I did with my wife? I think the ride was better. Lowlight - declippng accident the other day and earned a hemotoma on my hip and hiney. There are the totals Total Distance: 497.06 miles Total Time: 48:19:29 min Run Distance: 159.76 miles Run Time: 18:59:19 min Bike Distance: 337.3 miles Bike Time: 21:47:10 min Lotsa biking and strength training but I cut back on the distance runs and tossed in more tempo runs. Hope everyone has a safe and eventful September Blogs - Default Category Tue, 31 Aug 2010 19:58:58 +0100 http://www.logyourrun.com/content/view/2771/0/ Just finished my fitness for the day. Decided to do a brick and then a core routine at the end. The first mile of today's run was rough. I was obviously limping but pushed through a d after a few minutes I was good to go. I will probably not to a HM run on Monday as I usually do until I am more healed up. Ended up with 7.2 miles at a 7:08 pace. I bet my pace would have been sub 7 if my first mile was not so hampered. The next portion was my bike ride. I ended up with 22 miles at a 18 mph pace on a mix of gravel and road with some pretty nasty wind from the side. Very satisfying. I hope that wind is in rcblu2s favor today. The last part - core. Tried a few new plank modifications and holds today as well as some of the regular stuff. 30 minutes of sweating. So my camping trip never happend this weekend as we stayed home to stain the deck but overall it was a decent week aside from the sore hip and hiney from that damn "unclipping crash" Run Distance: 36.49 miles Run... Blogs - Default Category Sun, 29 Aug 2010 11:43:58 +0100 http://www.logyourrun.com/content/view/2763/0/ Well I promised myself that I would give my injury one day to heal without question and then re-evaluate the next day. I re-evaluated the hell out of it today and had a great run. Got in my 10 miles at a 7:10 pace. On the first mile my leg and hip were a bit tight but nothing unlike typical soreness one gets used to while training like this. So I kept the pace around .... a comfortable level. To do this a really shortened my stride and quickened the turn over. This reduced the amt of extension my hip was asked to do. I thought I was going slower but in fact I was moving along at 7:30. Then I warmed up after a mile or so and the pain was gone. Then I cruised along at a comfortable pace and targeted a medium distance run at a casual but fruitful pace. Mission Accomplished - now for 20 mile bike ride (on Mtn bike) with backpacking gear later this morning to my campsite. Run on Sunday in the trails (supposed to be today but we stayed home last night and talked with the... Blogs - Default Category Sat, 28 Aug 2010 08:54:30 +0100 http://www.logyourrun.com/content/view/2759/0/ Yesterday I took a pretty wicked yet very foolish fall on my bike while clipped in at an intersection. I hurt like crazy last night so I Went to bed early and chose to use Friday as my rest day. I already feel 75% better. This is gonna work out great. We are going camping not too far from here and there are miles and miles of bike and running trails there (Rock Cut State Park). Plus canoeing! If all is going well I will be able to run in very beautiful settings while camping with very little effort getting there. Normally there is always a long car ride or flight involved with my relocations. Today will be a rest day from running and biking to being that bruise to a tolerable level so I can run on it. But nothing will be lost I will only gain from this. "We are endurance athletes. It's not enduring the activity, its enduring the pain during and after it that make it a sport." - me 8/27/10 hows that for macho man. Rock it out Gang! Blogs - Default Category Fri, 27 Aug 2010 06:45:45 +0100 http://www.logyourrun.com/content/view/2756/0/ Similar to rcblu2, I experienced a euphoric fitness routine this morning. Also like him I hit the sack early with intentions of getting a good rest. My workout is usually about 20 miles on bike days but this time I was looking at 30+. Not for any other reason other than I wanted too. At about mile 17 I had a "de-clipping" issue which led to my falling on my hiney and bruising my ego. I got up dusted my self off and limped around for a few minutes as I really did hurt quite a bit. Oh did I mention I was also cussing to myself. As I mentioned in rcblu2 comments section I was essentially Garmin less for this ride. I turned it on but tossed it in my camelbak pocket as to not distract me. I was on a mission to just enjoy the ride. Got home as the sun was just cracking the horizon and I sprayed off my bike and wiped it down. Just then our puppy met me at the door with her tail wagging like crazy. This is important because last night she... Blogs - Default Category Thu, 26 Aug 2010 08:25:55 +0100 http://www.logyourrun.com/content/view/2746/0/ My alarm went off and I just hit the snooze button. I had plans to run 6 miles this morning so I could sleep in an extra hour or so. The plan was to wake, run and then get the boy ready for his first day of second grade. After a few "minutes" I got up and walked downstairs thinking , "Man it's sure is light outside for being 5:00?" I looked at my Blackberry and it said 4:55. Thought nothing of it and put on the Garmin and took off. It was about 55F and perfectly clear this morning. No wind and no clouds it was PERFECT. Within 10 steps of motion I decided to make it a tempo run and picked up the pace right away. At this point I am noticing there are lots of cars and many people out running / walking. I puzzled me but just chalked it up to the great weather. I ended up having a fantastic run with a pace about about 6:40 min / miles for the 10 km. Felt really good, no blister pain no kinks nothing. After I got home... Blogs - Default Category Wed, 25 Aug 2010 08:33:06 +0100 http://www.logyourrun.com/content/view/2737/0/ Today it's back to work for me. Looking forward to helping out my team and actually picking up the slack that I left behind. But boy was it an excellent time off. This morning the alarm went off and I got up. Walked into the bathroom and turned around heading straight for the bed for 2 more hours. By the time my hand hit the door knob to the bedroom I changed my mind, walked down stairs and got ready for my ride. No iPod this morning (can't find it) or sun. Man was it dark!! I didn't see the sun until I was at home rinsing my bike off at 5:55. I'm embed today's ride - Nothing special but did feel pretty nice. It's cool outside today Blogs - Default Category Tue, 24 Aug 2010 06:50:47 +0100 http://www.logyourrun.com/content/view/2734/0/ The greatest substance on Earth. We just made some the hard way (we shelled the nuts) by hand and had a great time doing it. Awesome ! Blogs - Default Category Mon, 23 Aug 2010 19:58:37 +0100 http://www.logyourrun.com/content/view/2728/0/ Here are the totals for the week of 8/16 Run Distance: 29.83 miles Hike Distance: 8.5 miles Run Time: 3:29:03 min Bike Distance: 74.39 miles Total Time: 13:51:26 min I was quite active this week despite three days off due to driving and vacation. Most of the bike miles came in the form of a 65 miler my wife and I did in MN. It totally rocked and we can't wait to try another path a little later. My wife totally rocked it! I did a 13+ miler this morning after 4 hrs of sleep. It felt quite rough at the first 9 but the numbers looked pretty decent. Distance: 13.12 miles Time: 1 hr 31 min 42 secs Pace: 6:59 min/miles Shoes: Asics Nimbus 12 Calories burned: 1769 Pain: left foot blister Weather: Sunny Temp: 75 Heart rate: 163 average 195 max Rest 45 As usual my HR hit the 195 range because I had too little sleep. I need to do some slower runs this week to recover from this bad boy. For some reason I pushed it and really did not plan to do it that way. Last day of vacation and boy am I glad we drove... Blogs - Default Category Mon, 23 Aug 2010 11:03:22 +0100 http://www.logyourrun.com/content/view/2717/0/ I love being able to find a new path to run on when traveling. I stayed at my mother in laws place last nice on the way up to drop off the boy. Woke up with a hellava kink in my neck and thought a run would do nothing but help reduce the pain. I hopped on the nearest bike path and ran 3.1 miles and turned around in order to do a 6.2 total miles. The run was excellent and I paced out at 6:52 /mile. Got back hopped in the shower and got the bikes ready for our metric century and hiking at Taylor's Falls. Smiles! Blogs - Default Category Fri, 20 Aug 2010 15:29:14 +0100 http://www.logyourrun.com/content/view/2712/0/ Today is my first day of vacation. It has been many months since my family and I have taken time off to go and screw around. Sure I have taken many days off with nothing specific in mind. This is a vacation. I woke at 4 and layed there for 20 minutes and got up and went out for a run. Thankfully it was shirtless. I ran on a mill at a hotel with a shirt on and destroyed my nipples!!!!!! So sore! Ok TMI sorry. My 10+ miles paced out at 7:04 and was just glorious! Everything just felt right. After the run I grabbed the Ditch Witch and road another ten miles to cool off and also get a nice dose of the sunrise vitamin. Perfection is taking place and the motivation meter is pegged! Hey Mury - do you live in Duluth? Blogs - Default Category Thu, 19 Aug 2010 10:08:47 +0100 http://www.logyourrun.com/content/view/2705/0/ This weekend my wife and I are taking a trip and we will be biking quite a bit. So to make sure I enjoy this trip to the max I am steering clear of injury by reducing mileage. If I get hurt or end up with a just a bit of a nagging pain that will be lame and completely my fault. So I'm not gonna let it happen. Monday - day off (needed it as it was the first one in 8 days) Tuesday - ran on treadmill and actually did a 13.2 miler in in 1:31 which equates to a 6:52 pace. After the run I went straight into a total body workout with the weights. Wednesday - Since I ran a fast HM yesterday no running but I might do some elliptical at lunch and push ups and core at home. Thursday - light run in the morning just to start the day but then we are off to Duluth MN to drop off the boy and then enjoy a weekend together. So looking forward to it! Earlier this week I was planning on running in Milford CT. but I just could... Blogs - Default Category Wed, 18 Aug 2010 06:47:56 +0100 http://www.logyourrun.com/content/view/2695/0/ I am taking a rest day today as it has been 8 days since my last day off. Got a great night's sleep in, the windows were open and the breeze was blowing. I am looking at some of the maps here and on other sites and it looks like a have a great run in front of me on Tuesday. Plenty of good scenery and... what's this? An ocean? No way! I'll get to run near an ocean! Can't wait! Blogs - Default Category Mon, 16 Aug 2010 09:25:36 +0100 http://www.logyourrun.com/content/view/2687/0/ Totals for this week - Run Distance: 40.19 miles Run Time: 4:49:56 min Bike Distance: 85.33 miles Bike Time: 5:18:10 min Total Time: 13:17:38 min (lots of lifting this week) I also pulled some pace data from my Garmin site - Average Running Pace 7:11 min /mile Average Riding Pace 3:43 (16.1 mph) Feeling really good this week with no pain aside from a bruise on the top of my foot from my pedal cages. Looking forward to the Boone Cty Fair today. Good Treats and a happy boy on some expensive rides. Have a good Sunday Everyone! Blogs - Default Category Sun, 15 Aug 2010 09:37:42 +0100 http://www.logyourrun.com/content/view/2684/0/ My wife has a Gallery Opening today. So I was home with the boy while she set things up. She prefers to do it this way. "Today was going to be a rest day.", famous last words in my world. I got on the mill and was going to do an easy 3 miles. Just to get the heart pumping and the sweat going. And well you know the story 3 -> 6 -> 9 -> 12. I will admit I did keep the pace to a stable 8 mph the whole time as to resist the urge to "sprint home." I need a fan in the basment though. It's cool down there but no air movement at all. So I ran 12 miles in 1:29 and lost 9 lbs. If my wife saw me standing on a scale that said 163 lbs she would flip out! I have been warned to not turn into a scrawny little runner / biker. She "married a 230 lb beast that could bench 350 lbs and likes it that way". Hey I can still bench 300 lbs that a much bigger weight to... Blogs - Default Category Sat, 14 Aug 2010 11:11:46 +0100 http://www.logyourrun.com/content/view/2679/0/ Normally ... always the first mile of my run is the slowest. So today I tried a new tactic. I was would run a nice easy 1/2 miler and get that first mile jitters out of my system, then run my tempo. It worked but the 1st mile was still my slowest. But happily I was able to log a PR for the 10 km this morning!! WooT! Lap Mvg Pace 1 6:59 2 6:42 3 6:39 4 6:28 5 6:32 6 6:27 7 5:09 "removed embeded map as it was slowing down the page load for everyone" Happy Boy! Blogs - Default Category Fri, 13 Aug 2010 06:47:11 +0100 http://www.logyourrun.com/content/view/2674/0/ Today is a riding day. I was all ready the night before. Clothes laid out and bike positioned near the door so I didn't have to fumble with it in the morning. I put fresh batteries in my lights and boy was that a good thing. The air temp was about 75 this AM and the fog was as thick at peanut butter. Knowing that I stuck to the gravel paths and stayed off the roads as much as possible. I was on the road for about 4 miles on my way to / from the trail. The temp differences when I rode through elevation changes were remarkable. The low spots were about 15 degrees cooler and obviously more foggy. Usually when there is fog it's all cleared up by the time I get home. Not today! It was even nasty on my way to work. To be honest, usually when there is this much fog I stay in the house and do core work instead of cardio and then hit the elliptical at work during lunch. Small dose of crazy and a large dose of satisfaction were two ingredients in today's ride.... Blogs - Default Category Thu, 12 Aug 2010 10:44:34 +0100 http://www.logyourrun.com/content/view/2663/0/ Got out there are ran a pretty decent 10 miles. I was orginally going to do 6 but things were going along well so I kept it up until I had to go home for stretching and get ready for work. Not that it was easy by any means. I just mean that I had some time to keep going so I did that's all. Here are the stats for this AM run Distance: 10.04 miles Time: 1 hr 10 min 49 secs Pace: 7:03 min/miles Shoes: Asics Nimbus 12 - 37.4 miles total on these shoes Weight 172, pct body fat 8% Calories burned: 1353.6 kcal (1146.9 kcal/hr) Heart rate: 157 average 180 max I just got these new shoes and have been working them into my workouts over the last few days. When I get new shoes I always have an issue with both of my feet getting beat up a bit. I feels like blisters are forming due to friction because the insoles are not completely formed around my foot. Usually lasts about 50 miles or so and then they feel like a... Blogs - Default Category Wed, 11 Aug 2010 08:40:54 +0100 http://www.logyourrun.com/content/view/2655/0/ I‘m so glad that I run or ride in the early AM. I was cruising down the road at about 4:30 today looking up at the sky. I saw the moon, some stars and just a few clouds. It was amazing actually it was just breathtaking. Don’t know if was the visuals or the silence but it was quite a euphoric experience. Plus now the real feel is 89F and climbing. Another reason to workout in the dark. About an hour later I was finally on black top and humming along the Stone Arch Path just north of HWY 173 and was looking at the sunrise over the corn fields out in country. Two years ago when starting this whole fitness thing I recall seeing that same view and saying to myself out loud, “Man I love this.” Now two years later I’m feeling the same way. After seeing that sky and sunrise today I realized I need to bring my wife’s DLSR with me for those low light shots. My phone’s camera sucks. Maybe I need a new Evo or Droid X? Who am I kidding those cameras suck too... Blogs - Default Category Tue, 10 Aug 2010 09:00:27 +0100 http://www.logyourrun.com/content/view/2646/0/ Two Runs this morning, well sorta’. This morning was pretty lousy for doing anything outside unless you are a duck. It was raining, windy and there was all sorts of lightning and thunder. That coaxed me into staying in bed until about 4:45. I hit the road running and proclaimed that I was going to do a 12 - 13 miler and I was determined to do so. Plus I really like getting a good start on the weeks totals. I ran three laps around the subdivision so that I could stay pretty close to home incase it started getting really ugly and I had to make a mad dash for home. I’d hate to be 6 miles from home and end up with some severe weather bearing down on me. I broke it up into 2 runs today. I was a 9.1 miler and the other was a 3.1 miler. The first one (9.1 miles) was done at a 7:08 pace. Quick enough to get a good workout but not dreadfully/painfully intense. The second run (3.1 miles) was done on the treadmill in the basement. I cranked up the MPH and let... Blogs - Default Category Mon, 09 Aug 2010 14:00:08 +0100 http://www.logyourrun.com/content/view/2639/0/ Here I am again on a Sunday with my cup of coffee, my water and all of my gadgets, listening to the rain as I type a blog. I don’t know if you are aware but I post this blog here on LYR and also on my blog at - www.strangeattitude.info/run/. It’s just a cut and copy with some additional maps and better formatting but if you a re in the mood please go check it out. I have some links on there and stuff. You can get to my Corvette and my home theater sites from there too. Anyway enough with the plugging. As I announced on Monday or Sunday night this was going to be a lighter week for me. The week previous it was not that I logged many more miles or that I did then in a very enthusiastic way. It was that I got so little sleep. I was going 4 hrs a night for a while there and then running. I ran 2 HM distances one day apart on a total of 8-10 hrs sleep. I ended up with knee pain and was just... Blogs - Default Category Sun, 08 Aug 2010 10:02:47 +0100