Thursday, December 24, 2009

how do you spell goals? S.M.A.R.T.

In keeping with the whole New Year's Resolution theme, i have been rethinking my goals for 2010. Since there are so many things that I would like to do, I have also tried breaking them out into categories so that they might be more manageable.
Here are the categories, in NO particluar order:
Husband, Father/Step, Brother, Son, Nurse, Runner, Pet Owner.
I am certain to have left out a few roles/categories, but these are the ones that readily come to mind. Over the course of the next week or so, I will be working to break down the goals into these categories, then eliminate the ones that don't meet my "goal criteria". Huh? Didn't know that I had criteria. Oh, silly, silly reader! I have criteria for just about EVERYTHING. Ask my wife. She'll tell you. No logo's on shirts. ONLY plain, fat free yogurt. Go Lean Crunch. No Ketchup (ever). No Jell-o. But I digress....
So here are the criteria. Pretty simple, actually. I try hard to follow the acronym S.M.A.R.T. when setting goals. Perhaps you have heard of it? No? I am happy to share:
S=Specific. Instead of "run faster", setting a goal of "half marathon in under 1:50" is specific.
M=Measureable. As in 4 fewer incidences of dog using tile by back door for toilet by taking him out earlier in the mornings.
A=Attainable. While a goal of becoming Critical Care Certified by the end of the year is Specific, it isn't very attainable.
R=Realistic. Goes hand in hand with Attainable. Goal of "finishing first marathon in under 3 hours is Specific, it isn't all that realistic.
T=Timely. As in not too far off into the future. My first goal mentioned is Specific, but if I don't include a time with it, and leave it open ended (half marathon in under 1:50 at some time in my life), it doesn't fit. Something like "climb Camel's Hump with my family by the time the kids go back to school in August" meets all criteria. (hint, hint).
Armed with this, try to set some smart goals for you this year. Share them with me, and I'll try to help you remain 'accountable' to them (and yourself).

Thursday, December 17, 2009

First and Second thoughts

About a month ago, i was struggling with a notion to run the '10 Key Bank Burlington City Marathon that is to be held on Memorial Day weekend. I didn't tell anyone about my idea for quite some time. I just 'slept on it' and tried to run on it, too. Then one day i couldn't keep my mouth shut and talked to T about it. As usual (Lord only knows WHY) she was (is) very supportive of the idea. One of my concerns is that there is a local Half Marathon that I really want(ed) to do that takes place the following weekend. I didn't think that it would be a great idea to run that only 7 days after my first marathon. I decided to try to register for the Half. If i got in, then i wouldn't consider the Marathon. I didn't get into the Half.
2300 slots available. sold out, online, in 25 minutes. i was on the site 3 minutes early. I didn't get in.
so, NOW what? the marathon is early in the season. Yes, the end of May can still be a bit chilly and unpredictable. More importantly, though, is that the months leading up to the end of May are very predictable. Predictably COLD and too miserable for training long miles outside. Which means the Rubber Band of Doom (title borrowed from RazzDoodle over at running off at the mind.) I may have mentioned my disdain for this torture device piece of equipment. Check below to be sure. Done? Good.
So my current delemna is deciding if it is really worth trying to train for a marathon that early in the season. if
i go about it the wrong way, i could end up with an injury that would lay me up for the rest of the summer (which in Vermont is on a Tuesday in 2010). That would NOT be fun. My practical side is saying to wait and find a 'better' date later in the year, like the beginning of August. In the deep south. Uphill. Ok, maybe not all of those, just the August part.
I had put part of the entry fee on my Birthday/Christmas list, but may have to rescind that request. I also told my sister that i was planning to do it, and now have to tell her that i am not. T, too, may be a bit surprised,
especially if she reads it here before i have a chance to tell her in person. what with all of the Christmas
craziness, mebbe she'll let this one slide.

Wednesday, December 16, 2009

Blatant attempt to win stuff

Head on over to Rachael's blog to enter to win a signed copy of a cool runner's book. Apparently she's 'connected'. Very lucky, indeed.
I haven't been a follower for long, but i am adding her to my google reader page. oh, and twitter. why?
free stuff. Helllllooooooooo!

Saturday, December 12, 2009

Sorry, Friday, but I was distracted.

I awoke at 5, with the alarms, ready to get OOB (Out Of Bed) and head to the dreamill's secret lair and get an extra mile or two in on Friday. As I lay there psyching myself up to face the probable 15 degree morning, i heard a distinct pitter-patter in the hall. Soon, the sound stopped at our door. I whispered, "get in here, quick!" and lifted up my covers.
How could i not? So B, with his B and Frog Blanket in tow, snuggled right in next to me. And we cuddled, hugged, giggled, tickled, all while trying hard not to wake up T. As time for T to get up approached, I had B go give her kisses.
"Why?", he asked. "Because she loves them", i whispered back. So B climbed up over me and started pecking at T's half covered head, easing her into the morning like only kisses from a child can do. T reluctantly got OOB and went down the hall to steele herself for the coming onslaught of ankle biters and screamers daycare kids. I honestly don't know how she does it every day. At least I usually have the option to "titrate to effect" orders for my patients. T, well, doesn't. But I digress.
So as T was down the hall, and (more or less) awake, B was attacked by the Nibbler-Nabbler. He comes around mostly in the mornings (although you should never really let your guard down) and tickles and nibbles and kisses little kids until they giggle uncontrollably. And then he does it a little more.
Finally we had to get up, too, and tackle the day. By now it was too late to salvage any meeting with the dreadmill. rats.
So, sorry, Friday, but I was distracted.

Monday, December 7, 2009

moving along now....

starting second week of pushup challenge tomorrow night. had to 'rearrange' the days, but made it through. am considering doing the same workouts this week, too. why not?

ran on the dreadmill this morning. only had time to squeeze in 2 miles because i didn't plan ahead well. does this surprise anyone? anyone? Beuller? Beuller? didn't think so. at any rate (fastest I got was 8.5mph for the last .25 mile), my body was just getting into the groove when i had to stop. unfortunately my internal thermostat didn't get the memo. i sweat. a lot. even in my sleep. so after running 2 miles in 8 minutes (AHAHAHAHAHAHAHAHAHA) ok, in sixteen something....i had to stop. even though i took an extra long time in the big bathroom changing, and taking a bird bath. after changing into my interim clothes, i sped off to the canteen for breakfast. grabbed some toast, egg, and bacon with large coffee. (yep, dabbing sweat the whole time).
back to our locker room, changed into scrubs, (yep, still dripping), dumped a buncha baby powder down my shirt and headed in to the Unit.
such was the beginning of my day.
Thank you, T, for giving me the opportunity to run in the mornings.

Thursday, December 3, 2009

Push up-date

Like I promised, I started the hundredpushup challenge this past Monday. My test put me able to start at week 3, and I should have been in the last column, with the hardest workout. knowing myself as i do, i started in the second column, with the middle of the road workout.
it goes like this: there are 5 sets. 60 second rest between sets. set 1)12, 2)17, 3)13, 4)13, 5) max (at least 17). well, i did just find up to the last set, and my max was 16. i was a shakin and a quakin, trying to push the bedroom floor into the basement. but only got 16. and a shady 16 at that. prolly best to say 15.
at any rate, i missed yesterday because i was...ummm...not paying attention. then i intended to do them this morning, but i was...ummmm....forgetful. and cuddling with B on the couch, using him as a pillow (very giggly, bumpy, wiggly pillow!) before I left for work.
so mebbe tonight.

ran 4 miles on the dreadmill last night while Z was at practice. i hate that thing.

Wednesday, December 2, 2009

Of Biggest Loser and Chocolate Mousse

We had a small amount of heavy cream left over from the Bread Pudding we made last week, and i hated to throw it away. so, hmm, what can i make with it...? I KNOW! chocolate mousse!! why the heck not?? wellll, the 'why not' turned out to be that we didn't have ENOUGH cream. called for 2 cups, only had hafl a cup. so let me quarter it! nah, T says, just go get more cream.
so i did.
and it worked out just fine. made enough for a serving of 8, but looks to me more like a serving of 2. recipie called for espresso, but i just used some strong coffee from my bodum ("it's just a widdle guy!"). also needed..umm..what's that orange liquer? yea, anyway, don't have it, so i used Kahlua.
melt melt melt, whip whip whip, fold fold fold, mix mix mix, place in fridge.
oh, that last sentence took about an hour. while we watched NBC's "the biggest loser". nom, nom, nom. seems odd to be making that kinda rich, dense, yummy food while watching those folks struggle. but hey! that's all good.
got up to run this morning, but then remembered that I didn't get the milk last night, and needed to get it this morning. so run has been postponed to take place while Z is at practice. I am going to try to use the gym at the middle school, but if that doesn't pan out, i will go to the VA. i am fortunate to have it to use!
tossing around goals and race choices for next summer....must try to remember not to dream TOO BIG. (have we met?)

the good thing about me sinking like a rock when i try to swim is that i don't see any triathlons in my future. good to know my limitations! (which is counter to one of my favourite quotations, "find your limits and exceed them.")
alright. back to work!

Friday, November 27, 2009

New Challenge

As if i don't have enough going on.....
A few months ago I came across this site . i printed out their little charts, and kept it as a book mark, thinking that i would see it often enough to get motivated to actually DO it.
but i haven't. i HAVE moved the sheet from one book to another. searching back into my anatomy and physiology files i can say that my triceps were at least minimally invovled in moving the sheet, but did not produce the burn that i would have hoped. on to the next idea.
a few weeks ago i started following a blog over at the author actually joined the challenge, and has been posting his workouts. accountability. hmmm. that's what this site is supposed to be all about. so, here i go, with renewed enthusiasm...

i am joining the challenge tonight. printing out the stuff that i need today, reading it later, then starting tonight. should be a fun ride. i just hope that i can brush my teeth and wash my hair. i am already having flashbacks.....

"More PT, Drill Seargent! More PT! We like it, we love it! Make it HURT Drill Seargent, make it HURT"

i need help.

Wednesday, November 18, 2009

Duty Called

at 350 AM. We were all sleeping comfortably when I heard the phone ring. My first thoughts were that there is NO WAY that we both could have over slept by 2 hours. It was the VA. Listened to the message from the warm, soft comfort of our bed.
"Gary wanted me to call you to see if you could come in early. We have 7 patients. Ok, well, call us please."
so i waited. i figured i would wait 5 minutes and then call. 2 minutes into that 'grace period', my cell phone rang. right above my head. so i answered....
"Hi, Gene, it's Albie. I really hate it when Gary does this to me, but can you please come in at 5 am instead of 730? we have a full house, and it is getting crazy."
"sure, no worries. i'll be there by 445," came my reply.
and so it went.
i worked too much yesterday. from 445-1600, then from 1630-2330. grand total of 19.5 hours. then got up this morning at 615 and worked from 730-1600.
yep. i need sleep. which collides with "i need to run". so maybe saturday or sunday i will go for a nice, LSD run. then Monday pick the MWF/TuTh cycle back up again.

Saturday, November 14, 2009

eerily safe

try this experiment. place your hands against your face as if you were holding binoculars, but actually have your hands touch your face. now connect your thumbs under your nose. this should also look like you are pressing up against a store window to see the goodies inside.
now run.
for fun, try going up stairs, and then down stairs. oh. one more thing. do it at dusk or twilight.
that's almost what it was like running/hiking up Mt. Cardigan this morning. i left the house around 420, and in just under an hour was headed up the trail. made it to the top before the sun rose, but the sky had clouded in while i was headed up. I only managed one decent photo, and it has one of the tower's guy wires smack in the middle of it.
From dad's races

right before i got back to the parking area, i heard a loud "*snort*" coming from the trail ahead of me. my immediate thought was "DEER!", so i stoppd running and stood next to a tree. a short way down the trail i could see a woman headed up who had just finished blowing her nose. whew! at least no run in with wildlife!! i also noticed that she was wearing some sort of music player, and probably couldn't hear me stomping down the narrow trail. so i stepped aside to let her pass.
right as she got to me, she finally looked up. her eyes got huge and she shrieked. i tried not to laugh, and only said, "good morning!" before continuing down the trail.
got to the car, got changed sent a text that i had made it back, and then headed home.
so the title? well, that's how i felt, in my head, as i was running through the darkness with only my headlamp to shine the way. eerily safe. thank you for indulging me.
Thanks again, Tracey, for letting me do this. I know that my 'account' is running low...

Wednesday, November 11, 2009

2 of Two

i signed up for the giveaway contests. nothing more to post here.

move along now.....

part one of two

this is the part (1) where i talk about the two dreadmill runs this week (can you HEAR the crickets??? chirrp, chirrp, chirrp.....)
this past weekend T and i were talking about my current failure to be running with some consistency, and SHE came up with a plan for me to run MWF one week and then TTH the next.
sounds good to me, so this is my first MWF week. I ran 2.something miles on the dreadmill both days so far. not an easy start to the day, but i gotta do what i gotta do, so off i went. just too darned dark at night, so the morning thing is the best way to go. only a few more weeks until it starts to get lighter earlier. so?
so, then, perhaps, i will run outside. i will try not to use the sub-zero temps as an excuse. ha.
so if i get up a bit earlier those days, then come in and run on the dreadmill for say about 45 minutes, i can get in some good miles during the week, and if time allows, perhaps i can run outside in the woods every so often.
so only 4.something miles this week so far, but MAYBE i will run on the AT in W.Hartford (headed SOUTH this time) on Friday, if the weather is good, and IF i can get my other chores done.
ok. stay tuned for part two of two, in which i attempt to win a give away over at

Wednesday, October 28, 2009

I'm just sayin'.....

Exercise May Prevent Prostate Cancer: Study
Report adds to debate over the value of exercise as a protector for men

by Robert Preidt

Friday, Sept. 25 (HealthDay News) -- Regular exercise may help protect men from prostate cancer, says a new study.
U.S. researchers looked at 190 men who had a prostate biopsy and found that those who were moderately active -- anything equivalent to walking at a moderate pace for several hours a week -- were significantly less likely to be diagnosed with prostate cancer.
The study also found that exercise was associated with less aggressive disease in men who did develop prostate cancer.
"As the amount of exercise increased, the risk of cancer decreased," lead author Dr. Jodi Antonelli, a urology resident at Duke University Medical Center, said in a news release.
The results, published Sept. 22 online in the Journal of Urology, contribute to the ongoing debate about how exercise affects prostate cancer risk, said study senior author Dr. Stephen Freedland, a urologist at Duke and the Durham Veterans Affairs Hospital.
"There have been dozens of studies about the value of exercise in lowering risk of prostate cancer, and some of them quite large, but the bottom line is that they've left us with mixed signals," Freedland said in the news release.
The majority (58 percent) of the men in this study were sedentary, which means they exercised less than the equivalent of one hour per week of easy walking.

Wednesday, October 21, 2009

The difference of a day

as you know, i ran the dreadmill monday before work. (this is NOT the gym at the VA. just sayin'.) i also ran on it yesterday. lungs didn't fare much better, but i did notice that i started to feel a little better after 1.5 miles. only had time to go 2 miles, so i only felt good for about 25% of the time i was on the dreaded dreadmill. drat. i ran at a 4% incline. ran slowly. maybe a 10 minute mile. maybe.
today, while driving to work, i said aloud, "i don't feel like running today." then the little, often irksome, voice in the back of my head reminded me of all of the reasons that i NEED to run, and of all the other people who i 'know' who are having a rough go of it and STILL i did.
and i ran hard, for 2 miles. at a 7:32 mile pace, which translates to around 8 mp.
the first half mile cruised by, and before i knew it, i had gone almost a mile. gone. that's funny to me, because i didn't actually go anywhere. i was very tempted to back off on the speed after a mile, but then remembered that i would feel better after another half mile. that half mile didn't tick by as quickly. i tried desperately not to stare at the clock, and instead concentrated on my reflection and the music pumping through my .mp3 player. (no, it isn't an iANYTHING. and i love it). so at 1.5 miles i bumped the speed up to 8.5 mph, and ran that for the last half mile, trying to keep an eye on my slowly disappearing reflection. my form is getting better.
so i think that i will try to continue these short morning runs, adding in outdoor runs when i can. on the dreadmill, i will concentrate on my form. ah, new goals.
but i DO MISS hanging out with T for a while before i come to work. once i get my form down, i will switch to every other day or so, not every day. see? another goal.

Monday, October 19, 2009

mirror, mirror

this morning before work, i ran on the dreadmill. tried to cram in a few miles in a short period of time. lemme tell you right now that my cardio status is in the toilet.
the change of seasons from summer to fall and from winter to spring have been very hard for me for the past 10-15 years. typically i get myself on some sort of medication (usually singulair) to bridge the gap, but this year I have chosen NOT to do this.
and it shows. when i ran this morning, i was quickly winded, and had a hard time getting in as much of a run (distance wise) as I wanted. i managed 2.75 miles before i had to stop and cool down. so i slowed for a while, and ended up with 3 miles. in about half an hour. i should be doing that in 20-24 mins, ESPECIALLY on the dreadmill (no wind/hills/etc.)
but i didn't. my legs feel like they did 'something' this morning, but not that they ran at all. which i guess is good, except that it isn't.
oh well.
so...mirror....the dreadmill was reflected in the gym's window this morning, and i could see myself run. wow. my form is AWFUL. so i tried to change it up a bit, so that it looked A LITTLE like i knew what i was doing. and my stride was different. didn't seem like i was working as hard. at least not my legs. just my lungs. but it was interesting to see myself run. my form needs work.

add it to the list.

Tuesday, October 6, 2009

VERBOSE race report

If we were playing Zork, this is what you would read if you typed in "maximum verbosity" in the command line.

Had trouble sleeping Saturday night. Was expecting big rains overnight (like during the day Saturday), and i think i heard every little noise in the house. and the neighbor's houses.
woke up with the alarm, took nice shower, and started to eat. just a bagel with some peanut butter. methodically loaded the car, tried to stay quiet....

i've never seen or done a multistage race before, so i didn't (still don't) know what to pack for transition, etc. I wasn't sure of the weather, so i packed for the worst case scenario. i used a big rubbermaid tub to haul my stuff, and put dry clothes in my backpack.

i left the house around 730, after getting well wishes and good luck smooches from my favorite pit crew(!). the morning was dreary, misty, and unpredictable in terms of weather.

the ride to Newport was beautiful. I am so lucky to live in this part of the country at this time of year. Parked fine. No signs outside the school directing us into the nearest door, so i wandered around to the front, wound my way through the halls, and arrived at the check in station in the cafeteria. turns out the closest, most convenient way to get in was about 30 yards from the truck. need better signs in the parking lot.

it now became 'official'. i have a number.
just as importantly, i have my ticket for the post race bbq chicken feast. i am not sure how many times i walked back and forth to the transition area, but maybe that is why i was so fatigued on the mtn bike portion......ha.

Messages back and forth with T confirmed that she was on her way, and we figured that she would get there sometime while i was out on the road run. Quick little pre race meeting in the T-zone, and we crossed the road to line up for the start. Much milling around, newspaper interviewed a father-son team, chatted a bit with a biker who i had met on a training ride a few weeks ago...and BANG! we were off and running.

i stayed toward the back of the pack, but i don't think that i realized just HOW FAR BACK i was hanging. i paced with other runners, then let some go. was running behind a woman for about a mile, but her perfume or shampoo or something was giving me a headache. so, of course, because i am a ROOKIE....i let her go rather than pass her.
dumb. my pace slowed to something very comfortable, and there i stayed. as I was approaching the T-Zone, i could see T and B in the distance. very cool. i love that feeling. yay, team!
got to the transition after about 40 minutes of running. ok pace, but could have done it quicker. ANYWAY....i chatted with T/B while i changed into biking shoes, squeezed some clif shot gel into my mouth, chugged some water, and jogged off to get on the bike.
As i mounted the bike, i noticed a straaaaange feeling in my hands. Cold rubber. WHAT????!!! I FORGOT MY GLOVES!!!! I recalled that i had asked T to remind me of my glasses before i went out onto the road, so i'll just grab them at the next T-zone. Two riders were coming fast as we crossed the practice field, so i waved them by. easier to pass here than on the ski-jump stairs. i wouldn't see anyone for the next 20 minutes. and when i was that 12 year old kid from the father/son team. i could see him catching oh, what am i THINKING. yes, kid, go on by. why not. then suddenly, after he had only been by me for about 5 feet...CRASH! he went down in a heap. bike to the left, body to the right. I asked him if he was ok as I stepped around him, and i trundled on my way. i must have looked like a big oaf out there. i was riding with skinny tires on, which were NOT a good compliment to the snot-slick roots and rocks that are strewn about the woods here in VT/NH, not to mention the leaves that had fallen from the heavy rains sustained on saturday. boy-wonder passed me again on a long uphill, and i never saw him again. ffwd to near the end of the leg, and someone had changed the directional logs. seems as though a sweeper came through, took a shortcut, and didn't see anyone out on the course. decided that all were done.....HA! not ME!!! but it all worked out, and I rode the correct trails for the leg. turns out, T had overheard a conversation amoung some timekeepers that all riders were done. she stepped forward (ALWAYS my Heroine!) and told them that I was still out there. I emerged from the woods realizing that i was DEAD LAST.

quick stop for more water, goo, and hello/goodbye's, and off i ran through transition. a dude on a bike at the end said, "are you heading out on the road?" "yes", i replied. "on THAT???", he queried. "yep. its all I have!" "i'll stay with you, then", came his reply, and off we went.

no gloves.
no glasses.
no energy.
little desire.
no confidence.

and so we rode. i chomped down some clif gel blocks, water, and tried to keep my calves and back stretched out. after about 3 miles, my escort asked how i was doing. he commented that he noticed that my feet "looked pretty chewed up". my feet were actually fine. the biking seemed to have little to no impact on my blisters. yay! i asked if he had a phone, because if he did, i was going to call T and have her pick me up. he didn't.

on we rode. near mile 6 the course heads left up a cliff. T had driven by already, and had screamed words of kind encouragement at me as she drove by. i could tell by the look her eyes that she was concerned....she parked at the firestation, and as i turned to go up the hill, i told her that i didn't think i was going to make it up. it is .75 miles long, and very steep, with a nice steep kick at the top. it starts out very simple, though, until you go about 50 yards and round a corner. the top MOCKED ME with every pedal stroke. i could hear the course LAUGHING AT ME. but then, with about 200 yards to the top, i could hear T yelling to me. it was WONDERFUL.

when i passed her, i said that i was going to drop out after i made it back to the school, and that i wasn't going to do the trail run. uneventful ride back. i rode as hard as i could, which wasn't very fast, but i made it. with about half a mile to go, i stood up on the pedals to gain some speed and stretch, but my left quad yelled "SIT DOWN!" as it started to seize up. not a good sign, so i just sat down and plodded on, keeping my pace as best i could.

when i crossed the chip mat, i told the time keeper that i was done. i racked my bike, and layed down on the ground. i cried. i couldn't look at T or B. she was full of pride and encouraging words, and all i could do was dismiss them and stare off into the distance.

shame on me. but i had resigned myself to the fact that I QUIT. I am a Quitter.

"Hello. My name is Gene, and I am a QUITTER."

Friday, October 2, 2009

in search of lorazepam (not really!)

nerves, i got em. can't seem to shake them.
i am more nervous now than i was before the CHaD half marathon. i wonder if it is all related to my left foot (see below), but cannot be sure.

let's recap the event, and perhaps the real reasons will surface....

last time i raced my MTB = 1996 (wow. that's 13 YEARS)
last time i raced on road bike = NEVER
last time i raced trail run = NEVER. well, ok. i ran 1.8 miles up Ascutney in July.
last time i raced on pavement = CHaD (not so bad, really)

i have, at least, been on the course. this is a good thing. i have ridden both bike legs, and run both run legs. so...why am i nervous?

it is LONG. just over 27 miles total. we're looking at 3 hours. maybe. i am really shooting to finish by noon. that will be 2.5 hours. sounds do-able at this point, but i really can't tell.

looks (and feels) like my blister is infected, so I am going to toss some anti-biotics at it to see if it has any effect other than speeding up my digestive processes......must.get.immodium.

Sunday, September 27, 2009

Blistering Speed

i took advantage of wonderful weather this past Friday to try to catch up on some litte chores around the house. After running a few errands, I got clearance to go for a run.
My goal was to use the run to test out Ensure again and to be out for longer than 6 miles. The out and back that i have done on the AT from Norwich south to the shelter and back gives a nice, slightly challenging, 7 mile loop. Seemed perfect.

note: it is now a WEEK since the activities i am about to describe.

off i ran. and ran. i was feeling GOOOOOOD. dashing up hills that usually slow me down. i could 'feel' the trail, if you know what i mean. i could anticipate the climbs, was ready for the down hills. it was nice.

i ran without headphones so that i could listen to the forest. chipmunks were everywhere, gathering nuts, running up and down the stone walls. i spooked a partridge, thought i saw a deer; you know, the usual fall activities in the Vermont woods.
did i mention that i was feeling really good about the run? at the ususal turn around, i was still going strong(ly?). i decided to extend my run, and gave serious consideration to going all the way to west hartford (the OTHER trailhead) and then turning around. that would have made the run into just over a half-marathon, right around 14 miles. i was REALLY considering this to be a good idea. (foreshadowing).

around mile 4, which isn't much beyond the shelter, i started to feel a hot spot on my left instep, at the height of my arch. hmmm. not good. didn't feel any debris in there. hmm. no socks. did i mention that i wasn't wearing socks? at this point i have about 20 miles on these shoes, all without socks, and have had no troubles. the day and the trail were dry, so...why not?

did i mention the hot spot? i now had one on my RIGHT foot, too. dammit. do i turn around, and go 4+ miles back, or do i just call Mike to rescue me in W. Hartford and make the mileage only 6? run, run, run, try not to think about it, run run run....

ut-oh. down hill coming up. long one. ouch. ouch, OUCH! stop. tighten laces. less slipping=less rubbing=less blister, right? TOO LITTLE, TOO LATE. decided to run until Teri (Garmin (p.b.t.n.)) chirped 5 miles, then turn around. make 10 out of it. why not, right?

blister central. ouch ouch ouch. managed to make the return trip in just 5 minutes longer than the first part, which i think is GREAT considering that my left arch had pretty much turned into ground beef. (see photo of 1 week old wound)

fast forward to today. one week has passed, and i am still limping on that foot. i have soaked in epsom salts, which helps, but maybe haven't done it enough. i am trying to air it out at night, which helps, but me thinks the clogs are not helping. too hot. the skin is nice, soft, and pliable, but it is ringed in RED, sensitive tissue. YEP...looks like a localized infection. bugs have taken up residency in my left foot. WHAT???

Wednesday, September 23, 2009


Monday, afterwork, I headed out to a local trail system. Hurricane Forest is a town park (i think) that has multiple trail systems, at least 2 ponds (no boating/swimming allowed, though), and some nice benches.
Oh. and HILLS.
Got a text from the Weeb-Meister just before i headed out, and she said that she was going to call me in a few. So i set the fazer to "stun" (cell phone to vibrate) and ran off into the woods. just before a big hill, the phone rang (buzzed). YAY! sweet reprieve!!!
we chatted for almost a mile, which translated into about a 15 minute mile....
then i picked up the pace, completed the loop, and then ran a second time around. saw NO other people. Amazes me how no one is ever out on this trail system. Very well kept secret, i must say.
Before the run I drank a vanilla ensure. The run turned out to be short enough that i am sure that things would not have been any different if i did have it, but i really wanted to see how it would sit in my belly after all that running around. it was fine. my belly was fine. no sudden urges to 'move things along', which is what i was totally expecting.
so, good.
good run, good trails, good chit chat with the Weeb-meister.

Sunday, September 20, 2009


so i did it. thank you, T.
left work a bit late on thursday, then drove straight to Newport. Parked, got my stuff situated, grabbed the map and headed up the trails.
i haven't ridden on 'serious' trails in many years. let's say a ba-jillion. the short version is that i had a great time. i got turned around a few times, nothing major, and i found that i was taking the map too seriously. bike survived, i survived, and i didn't crash. ALMOST did 3 times. but i didn't.
got back to the truck, and some dude who was putting his road bike away came over and started talking to me. i gotta work on that sign that says, "does not play well with others". anyway, it was a decent short conversation. he is racing as part of a team, doing the road bike leg. he seemed impressed that i had chosen this race as my first one back on the bike. why wouldn't I?
then i tried to salvage the little time i had left for a run. i ran 2/3 of the trail run course. by itself, the course is nothing really special. i could see myself running back there quite a bit if we lived closer. wish we had something like that around here. maybe i should explore Hurricane Forest more.
back into the truck (gotta name that thing) and ZOOMED back to WRJ to pick up Z and Justin from practice. I MADE IT! woot, woot!

took Friday off, and inadvertently Saturday, too. might try to squeeze in a ride today. somehow.
14 days left.

Thursday, September 17, 2009

2 fer

see my report card, waaaay down there in the bottom right? see how it barely fits? yea, i don't know why it does that. ANYWAY....
what i really want you to see is that i got in TWO DAYS IN A ROW! (today, the good Lord willin' and the creek don't rise) i will go for three.
my Coach (T) told me to go to Newport and "do something". So i think that i will hit the trail portion of the race. Look here tomorrow for some sort of report.
Are you making signs for the race? got cowbell? just sayinnnnnnn.

Wednesday, September 16, 2009

Gonna need a bigger drawer

for all of these ideas that i keep coming up with. they mostly need to be filed under "w" for "wth was i THINKING???"

as you probably know, i have a big race coming up in OCT. i am pretty psyched for it, actually, and can't wait for it to get here. the logistics for spectators sounds kinda funky, though. yes, the transition area (from sport to sport) is all in the same location, which is nice. same place as the start/finish. the course is so spread out, though, and since i am not the faster runner in the stable, Dad sightings are going to be few and far between.

unless....unless....unless they use the leap-frog method of spectating that T, Z, and B employed during the 08 CHaD Half. genius. so here, if you are planning to watch (anyone, not just me!), is my idea to optimize seeing your racer along the course(s):

Start. enough said.
Drive north on 10, turn left at the airport (2nd left), park by the covered bridge. nice little shady spot. kids can chuck stones into the river while you wait. yell, "GO DAD! (or whomever)" at the appropriate time. Clap, snap photo, get back in car.
Drive back to school, cheer as your racer transitions from running to Mountain Bike. Cheer loudly as they head off into the woods. Chill. Drink coffee. Bribe kids with gummies, etc. to keep them calm while Dad is in the woods for about 35 minutes.
Cheer like mad again when he emerges and scoots out onto the road. Don't get TOO close, or you might get splattered with mud/debris as he heads out onto the road.
Gather the little ones, get BACK into the truck, head north on 10 again, honk/yell wildly as you pass your athlete. TURN LEFT at the Croydon Fire Station (just past the lakes), and head UP the hill. While driving up the hill, think of how your husband will be pumping his legs to get to the top. ugh. gasp. he.will.NOT.walk.
At the top, there is a nice clearing on the left. park long there somewhere, and yell as he gets to the top and slowly passes you, on his way down. before it gets too steep for him to focus on anything but the road.
Get BACK in car, head BACK the way you came, and go to the school. CHeer like a banshee for the last transition, and watch as he heads out to the woods for a trail 5-k-ish run. this should take about 40 minutes. should.
Get ready to cheer like wild again when he crosses the finish line. Yes, it has been a LONG morning for spectators. Racers, too, but hey, THEY (we) want to be here. spectators might have something ELSE to do on a chilly Sunday morning.


Sunday, September 13, 2009

Love, LOVE the pillow(s)

Quite a while ago T (aka MLW) came up with a top ten list for me of things to always remember. I wrote some of them down, and try to remember the rest. #10 was probably to NEVER forget the list. hmm.
high on the list (low in number) was "Love, LOVE the pillows". We had just gotten new ones, and I wasn't too sure about them. That was 3 pillow changes ago (I am not sure exactly why, either), and I must have learned to Love, LOVE the pillows. I can't get my lazy butt out of bed in the mornings. I set FOUR alarms. They go off. I turn them off. I go back to sleep. I stay asleep. I finally wake up in a PANIC, run around the house like a maniac, and dash out the door. If i had to actually put together clothes to wear to work, it would be a disaster. I am SO happy that i have to wear scrubs at work. easy-peasy, lemon squeezy.
Anyway, I need to find a better method to get myself out of the house and running or riding every day. Hear that, self? EVERY DAY. My 'big' race is 21 days out. I bought some new tires for the MTB that are 'comfort tires'. huh? well, that's what the box says, so we'll go with it. I am tempted to try them out, but a bit afraid, too. i did a coasting test down the driveway, and was still going pretty good half way down the street. hmmmmmm....might break a speed record. so far i think i have maxed out at 29mph.
At any rate (speed), i won't ever have to worry about it if continue my love, LOVE affair with the pillow(s).

Friday, September 11, 2009

shameless begging

Several months ago I was looking for a 'cause' to which i could attach my running. You know, a bigger cause than just "it will make me healthier to run".
I scoured the web, asked around, and came up with two worthwhile charities; The Lance Armstrong Foundation (of which I am certain you have heard (LiveSTRONG bracelets??)) and the other, not so famous Athletes for a Cure Foundation, which is an off-shoot of the Prostate Cancer Foundation. (They, too, have cool bracelets!)
I gave serious consideration to the LAF, especially since I lost a friend this summer to lung cancer, and then another patient to colon cancer. I have nothing against the LAF, and am an avid fan of Lance as an athlete.
But I decided to go with the AFaC/PCF for reasons. For those of you not aware, yes, i HAVE a prostate. NO, I don't have prostate cancer. But chances are good that I will get it. One in Six men will. The chances go UP if you are blood related to someone else who had it.
So i sit here on my couch and look at my family. There are 4 males in the house. Add in a brother in law and his 2 boys. And another brother in law. And 2 grandfathers, plus a great grand father. That's...wait...hold on....ELEVEN. Factor in the family history, and BAM! TWO or MORE of us are likely to be stricken with Prostate Cancer.
The choice was simple. I have aligned myself with Athletes for a Cure. I haven't tried to raise money for a cause since I was in grade school, jumping rope for HOURS in the gym, raising $$ for MS. Remember those days? That was FUN. And so it goes, and so it goes. This go round, my efforts are in running. I just raced in a half marathon that raised money for a local children's hospital. No extra fund raising by me, as I was saving my begging for my 'big' race of the year.
On October 4th I will be racing in the Pinnacle Challenge in Newport, NH. The race is a double duathlon, in that we run on the road, then mountain bike, then road bike, then trail run. For details and to register go to
But that's not why i posted this long note.
I posted it so that you will go to this site:

and help me raise funds. From there you should be able to link to the Prostate Cancer Foundation site to get more information. They can even send you brochures for free. Gotta love FREEEEEE! If you can't find the link, the site is Simple.

Again, thank you very much. Please FEEL FREE to send this to any of your friends. My shameless begging is not limited to you, my lucky facebook/internet friends and family. ALL are welcome and encouraged to donate.

Thank you,

Monday, September 7, 2009

contest and Labor Day

found a new blog to follow, over at OZ Runner. He's having a birthday contest, so i entered. why not? would be cool to win something!
planning to do a run/ride tonight after work, though i haven't cleared it with mission control yet (har har).
didn't get to do much of that over the weekend, but i DID manage to pull off a surprise party for T, watch Z's team triumph in a football game, and finish off the wood portion of the stairs in the yard. now we have to backfill, and we will FINALLY gain all of that yard that we have been lusting after since APRIL. wtheck???? and to think, as T put it, we could have done it ALL by ourselves and saved a few grand. live and learn.
ok, back to work now. sadly, finally, the end is nigh for one of our patients.
peace, yo!

Tuesday, September 1, 2009

got the t-shirt

well, thanks to T, i finished my first Half-Marathon this past saturday afternoon!

the morning was gloomy and very rainy. that slow, constant kind that makes you long for grilled-cheese sandwiches, tomato soup, and an ABC After School Special. But I digress....

The rain stopped about 15 minutes before the race started, which was particularly nice. When the gun went off, i think that my heart rate INSTANTLY jumped to 170. wow. Turns out there were only about 430 people in the race, but it seemed like many, many more. I can't imagine what it must be like to start with 5,000 other racers. yowzers.

Before we got through the first mile, there was a car PARKED in the travel-lane, smack in the middle of the road. Dunno how he managed to get stuck trying to swim upstream, but at least the driver was kind enough to just sit there.

First water station was just before Occum Pond. I needed it, too! Thing is, i still haven't figured out how to run and drink at the same time. I cruised around the pond and joined the masses as we headed back to the green for the first relay transition. As we ran along the green, it seemed that there were MOBS of people. Yelling, cheering, waving. I lost count at 35 Super Heros. It was cool.

Now we were on 'familiar territory', as this was the leg that i ran last year. I was fully ready for the hill after Big Ball Bridge, and it seemed like it did't even exist. At the next water station, i grabbed my cup and then pulled up on the curb to drink. MUCH easier that way. Didn't matter that it takes more time, as I was not in contention for the win. Just the FINISH. Memories of T, B, and Z pulling along side last year filled my head and heart and kept me going along this middle section. I had planned to eat my Clif Shot around mile 7, but opted not to do so just yet.

Also around mile 7, the big toe on my right foot started to feel like it was hosting a blister. Not hosting, cultivating. I hadn't noticed that my shoes were slipping, and they weren't wet, so I am not sure why I was blistering. Maybe my speed.

Garmin (p.b.t.n.) was VERY helpful to me, especially that it showed my pace. It helped me make sure that I was on track to finish in less than 2 hours. It would have been nearly impossible to figure it out on my own. Yea, yea, every 2 miles there were time clocks, but that means MATH, and I don't do math while running. That's what gadgets are for. jeeze.

Tuck Hill was a challenge, but as I was running it, yes, running it, i remembered LAST year. Last year I walked most of it. And i was only in it for 6.something miles. The hill comes around mile 9, i think, and it was refreshing to be able to run it. It was on this hill that one of the med students that has been in the ICU for the past two weeks passed me. She (yes, she) went on to finish 3 minutes ahead of me.

Running through the green to head out to the last leg was energizing, and off I went on the last, hilliest loop. Around mile 10, my right calf cramped. OUCH! not the whole thing, as i has in the past (1998-2001), but i could feel it headed in that direction. I blamed it on LOW, LOW e-lytes and an altered gait. who know. most likely the e-lytes, as i had only had water to drink thus far. at the next water station i took some gatorade and drank it. no real cramps after that. Psycho-somatic? who knows. who cares?

The last section, from the round-about to the green, was L.O.N.G.

But I made it. I could see that I was under 2 hours, and I did not kick it in for the last quarter mile. I s'pose that I could have, if necessary to meet the goal, but I didn't. Not quite sure why.

After I crossed the line, I was pretty choked up. I grabbed a bagel, some orange slices, and a banana. Bottle of water, too, and then staggered across the green to my awaiting bag. Another runner was there who offered me some Motrin, and I took two. I called T, but got vmail, and managed to almost get through the message without getting choked up. Almost. I sent a picture of my toe (seen here) and she called right back, wondering if I needed a ride home. She is always thinkin! I told her that I would be fine, and that I could get M to drive after work if necessary.

Which he did. Whew. In the truck, even! Got home, tried to sit in the kiddie pool (which is ice cold), but wasn't able to keep my butt in it long enough. Took shower, joined the fam for the rest of the evening.

Very much looking forward to doing it again next year, this time with MUCH more prep. Just read that one of my cousins (and probably more to follow!) have signed on to do the Disney Half in 2010. Major cool points!

Thursday, August 27, 2009

Half of a half

Monday, while Z was at practice, i figured that i would get a jump start on Tuesday's building plans, but when T heard me outside, she called out, "HEY! you're supposed to be RUNNING!!!" So that's what I did. It was only last week that I asked her to please kick me in the butt when I don't train. She is VERY reliable. :D

I trucked over to Hanover so that I could pre-run the first and third loops of the CHaD Half that is LOOMING this weekend. I am very glad that I did, since I was able to determine that the last portion of the race is seriously going to kick my pa-tootie. The first part, roughly 3 miles, isn't all that intimidating as it winds it's way through town, out to the golf course, then back to the green. The middle section, the one I ran last year, will be tough, but i know that section, and am only mildly concerned. The LAST part, though, has some HILLS, BABY.

But I shall persevere. I shall overcome. I shall be humbled.

And then I will rest, recover, and repeat.

I probably don't tell her enough, but I am extremely greatful to T for letting me do this. Think we're ready to try a full Marathon next summer?

Sunday, August 23, 2009

wait for it, wait for it.....

no, i did NOT run while Z was at practice on wednesday. can't think now what i did do, but i think that it was something around the house. flood control? maybe. Thursday, though,i went to the track at Lebanon High. Had never run on a track, at least not in the past 20 years.

+Interesting (for ME) side note: the track @ Leb HS is the same size as the one at Dartmough College, Oregon State, the Olympic Training Center, and the World Cup track in Berlin. they are ALL 400meters. But when watching it on the tele, it seems HUGE! Same size, though.+

Ok, back to the run. I used my Garmin (p.b.t.n.) and clicked off each lap. I did 2x1mile repeats with a 2 minute rest in between. For "fun", i did 2x100m sprints. those were 14 seconds, but the distances on the garmin (p.b.t.n.) were different for each sprint, so who really knows. I now fully understand Nitmo's concern with his Garmin (p.b.t.n.). Later at home, T and I were looking at the data that i downloaded to the laptop and it was very confusing.
The next day my upper quads were a bit sore, which is NICE! I will be doing more track running and sprinting and such after the CHaD to get ready for the Pinnacle Challenge in October.

No numbers to report today. Might try to get out tonight, but who knows. Am feeling LAZZZZZY lately. (is this news? no.)

Wednesday, August 19, 2009

off to the Wallows

have been having a bit of a tough time running/riding lately. my desire to get out there and 'just do it' has been CLASHING with my guilty feelings of being able to indulge in the activities that i enjoy while T seemingly doesn't get to do the things that SHE enjoys. In my mind, she deserves to do them MUCH more than I do, and since it seems to me that she isn't doing them, why the heck should I be 'allowed' to?
As I write it, especially after our conversation last night, it does sound a bit re-DONK-u-lous, so i should just stop wallowing (M, are you reading this?? lol..) and get out there and run. and ride. mostly run, though, at least for the next week. i should do at least 10k per day, with ONE long day where i get close to 13.1 miles. maybe 10 miles.
after the CHaD, it will be balls to the wall for the pinnacle challenge. why not? i gotta get out and buy some smoother tires. saw some at k-mart last night for 14.99 each. will check online today to see if i can get a better deal on some better tires. you would think i could, right?
i sent Babci on a mission to find a silk screening place in Plattz. I hope that she finds a good one!
ok, enough for now. i will be running tonight while Z is at practice. mebbe the middle leg of CHaD, or the first and last loops. too early to tell.
peace, YO!

Friday, August 14, 2009

Rode on the road

i had just typed in a bunch of ramblings about my ride last night, then blogger LOST THEM.

here is the short version.

rode a 12ish mile loop through WRJ, Leb, Hanover, Norwich, Wilder, back to Hartford on my mountain bike last evening. Took just under an hour. Pushing knobby tires is tough; thankfully the pavement was new most of the way.

Need to look into getting shirts made and check into 'sponsors' for the race in OCT.

Peace, be well.

Thursday, August 13, 2009

99% mental

i have heard that it is important to mentally prepare for competition, and that this mental prep is a huge part of success. that being said, and if it is believed, i am a SHOE IN to win the CHaD half. In fact, mebbe i shouldn't even run it, so that I can give someone else a chance.


it is true, though, that most of my prep (99.9%) has been (and will likely continue to be) mental. I will reserve that 0.1% for physical training. Heck, i might just lace up my shoes for something other than a trip to the store. call me crazy. (or is it LAZY?)

a side part of the CHaD race is that the organizers are trying to set a World Record for the greatest number of people wearing a SuperHero costume to assemble at one time (or something like that). I was asked by a co-worker what i was going to dress like, and here was my response:

I am not dressing up. Why not? Simple. I dont' think that it is right for people to see me in a Superman costume lying on the side of the road in a pile of my own vomit and frothy sputum. The image just doesn't sit well.

So there you have it. I am hoping for a long run tonight, perhaps 10 miles, then a couple more like that over the next week. Taper? how do you taper from virtual ZERO? not gonna happen.

Then there is the race in OCT. If i get the time off, then i MUST train for that one. ha.ha.ha.

Sunday, August 9, 2009

And then.....

I found this race in Jan's neck of the woods, in October. I need to find a road bike before i can consider this one. I also want to find/get ahold of an iron on transfer machine so that we can make our own "tracey's toddlers" t-shirts. wouldn' that be fun???

Saturday, August 8, 2009

do or die

I am on the fence, still, about CHaD. I told T that I must make up my mind one way or the other by Sunday night.
Mebbe a run tomorrow morning. I plan to run Hunger/White Rock on Tuesday, regardless of my decision tomorrow.
I want to run. I need to run.

Thank you, T, for giving me the opportunities to run. ILY +1.

Friday, July 31, 2009

my new toy, and our first run

blog for events on 31JUL09

T convinced me that it would be OK for me to get a Garmin 305, so after some shopping around, i bought one through Since i saved so much $$ (almost 45%!!!) i had it shipped express, and got it last evening. A quick glance through the instruction book, and then plugged it in to charge overnight. the device only requires 3 hours to charge, but what the heck.
got up this morning, ate a bagel with creamed cheese, drank a cuppa coffee, and got ready to go. of course, as soon as i pulled into the little parking area it began to POUR. i strapped on the HRM, switched my watch to the right, and fastened the 305 to my left wrist. off i went.
the trail shoots up pretty quickly, and soon i could feel my heart trying desperately to pound its way out of my chest. a glance at the 305 read 90bpm.
really. 90. hmmmm....i smell a rat!
turns out that i had the strap too low, and the signal was false. once i fixed that, the heart rate shot right up to around 160-170-180!!! range. ah. sometimes too much information is a BAD thing....
on i ran.
rain, rain, rain.
run, run, run.
passed 6 hikers headed the other way. they were soaked, as was i, but they didn't have smiles on their faces (nor stars upon thars). all had biggie packs that had rain jackets, and wore heavy boots. i was very happy that i had chosen my Adidas for the run. they shed water very quickly, and don't get heavy or soggy when wet. I only walked a few times, and for a short distance. i had adjusted the heart rate upper limit to alarm at 160. i should have kept it at 180 because the flippin thing was CONSTANTLY alarming. (i made that change later, back at the ranch).
when i got to the shelter, the turn-around point for the day, i sucked down an espresso Clif gel-pack-gu-thing, and had a few good chugs of water. my experience with Clif Shots has been mixed. the first time was on the LT with Weeb. No worries what so ever. Felt great afterward. So i tried one again, before an afterwork run last fall. about 5 minutes into the run i began to experience severe abdominal cramps. less than 2 minutes after that i was fertilizing the forest. wow. explosive. because of that experience, i was reluctant to try it again, but though that it would be a good thing to do just the same. i brought along TP in my butt pack, so i should be ok....turns out that it wasn't a problem AT ALL.
on the return trip i didn't bother to try to side step the puddles and the mud. ran right through them. it was a blast, and the backs of my legs were covered. joy! i managed to catch and re-pass 3 hikers. the trail had become a river of mud with scattered rocks, roots, and puddles. lets say that it took 3 days for my shoes, packed with newspaper, to dry out.
all in all a great run. one thing of note, though, is that my nipples were killing me. i didn't realize it until i was in the shower, using my scrubbie (the blue one with the knot!) that i realized that they were flippin' ON FIRE! i need lamisil (sp?) NOW. but we don't have any. the pain subsided, but then came back. oh well. i think that i will use my brown under-armor shirt under my running shirt next time, and see how that goes.
alright. enough for now. thank you for tuning in.
and a HUGE thank you to T for letting me and encouraging me to do this. I love ya, babe! +1, me

Sunday, July 26, 2009

test posting from email

While at work, I am wondering how to post to this blog from my main google account rather than logging out from it and then back in to bhandweeb and then BACK into my real account.

All of the posts on blogger have been BOGUS, so I had to submit my own question. I wonder how long it will take for that to happen….

On the running front, I didn’t run last night. Not a step. I am in a bad mood, and in a funk, and can’t be ‘bothered’ to get out there and run. Given that, I am SO glad that I haven’t purchased the garmin yet. What a flippin waste of $$ that would be.

I think that I will concentrate on ‘cross training’ this week in the form of digging more dirt. I am seriously considering NOT participating in the ChaD half. Big time not. That is just the way I feel today. And have for quite a while, actually.


Let’s see if this works.


Saturday, July 25, 2009

Haven't Run in

far too long. had planned to run friday, but TLW needed help finding a cake plate, so i went home to help with that. then M needed a ride to work. then we (TLW and I) got into one of those nasty, stupid arguements that starts with a little merit and then rapidly devolves into something that leaves you wondering if you have a place to sleep.
i do.
T and B are off to a birthday party, and i am getting out of work in about half an hour. i will try to squeeze in a run before they get home. i don't want to be out doing something i like if T isn't able to do something that she wants to do. i hate that guilty feeling.
anyone else have that?

Thursday, July 23, 2009

man about town

posting a day late.
decided not to run on the dreadmill yesterday, and instead headed to Wilder and the Hazen Trail. I have run that as an out and back several times, and kind of use it as a measuring stick to see how i am doing. lately my progress has been fairly flat, as my times haven't improved as much as i would like them to. i attribute this, though, to the inconsistencies on which they are run; before/after work, before/after dinner. sleep/no sleep. easy to explain slower times when there are so many variables....
today i decided to just cruise, not push too hard, and to NOT WALK on the two spots where i usually walk. let's just see what happens, eh?
the afternoon was muggy, and i was late leaving work, so i was already revved up. as I ran, i thought about Z, his grandmother, how he (Z) treats T, etc. i also thought about the upcoming half, and should i really do it or not. my legs felt light and quick. i ran up the two major inclines without much difficulty, and didn't walk. not walking the first part, by Neptune, was easy! cruised. totally felt the stride, though it wasn't all that FAST, it was consistent. i was digging it. got to the second 'walk', just beyond Uranus, and didn't feel the desire there, either. slick rocks ahead, so i had to slow a bit, but didn't walk. i felt great!

I chugged up the rise to Saturn, and turned the corner for the last stretch before the turn around. I was feeling so good that i thought i would alter my plan. if i could get there within 15 minutes, i would run out to RT5 and back to the truck along rt5 instead of returning on the hazen trail (usual route).

I made it in 14:20!!!! great, now i have to run MORE. and on pavement. ick.

so i did. ran back, only walked 3 times, for less than 100 yards total. i really didn't like it, and wished that i had just decided to do TWO loops on the Hazen. next time i will.

running on RT5 is tough because it is heavily traveled and there isn't much room on the side to run along. I managed, of course, and got back to the truck dripping wet in 43:32. 7k total, so that works out to be about 6:12 per K or 9:50 per mile. since i wasn't shooting for speed, i am not overly upset about the time. iiwii.

daily total 7k
MTD 48.6
i WILL squeeze in some longer runs soon, so that i might just make at lease 75% of my goal. i can see a 10k on saturday, prolly 5k tomorrow.

Thursday, July 16, 2009

despite the weather warning

I loaded the stroller (gotta name that thing....) and B, and off we went to do the little 2.3 miles in Wilder. Right before we left there was an announcement on TV that there is a tornado warning in effect for an area just north of us, where some of our friends live.
So we went for the run anyway. B fell asleep within 100 yards of walking, so i was left wishing that I had brought my headphones. But i did take a moment to reflect on a story that I read on another blog about a horrible accident in CA. (link to follow when i can find it again).

So i just ran up to DBS and then back to the truck. Saw 2 of the VA docs running, too. Cool.

Seth sent this picture of the aftermath. Just hail. Trees were down, too, but he didn't get any pics of that. Hmm..

Today's total=3.7k
Month to date=41.6/100

Tuesday, July 14, 2009

negative split!!!!

i went to and mapped out what i thought to be a relatively flat 10k near home to do after work today. quick stop at home to grab my water bottle carrier, change my clothes, and say hi to T, then out to the parking spot for the run. MP3 loaded with new tunes, NUUN in one bottle, water in the other, and off I went.
Side note about the bottle carrier. LLBEAN lists it as "Double Daily Walker Pack". And a walker pack it is. waaaay too much up and down floppy-floppiness for it to be comfortable. Perhaps if i tightened the belt it would work better, but I have read reviews of other belts that left the wearer feeling uncomfortable. I will try it, but I don't have a good outlook. Also of note: mix NUUN half strength. the bubbles make me gassy, and i thought i was gonna puke after i drank it. no untoward events, though. whew. my time will come, i am sure, before the end of the summer.
Come to find out, the road ISN'T as flat as it seems. When riding in a car, it is fairly flat, except for the part right before the turn around. I expected that. What i didn't expect were the other hills. but that's ok.
Weather held overcast, and the run was uneventful. I pushed the last mile, but fell short (waaaay short) of my 48 minute goal.
Time was 50:37:39.
Out was something like 26:31
Back was actually 24:06
Good benchmark, no?
Saw 5 cyclists on the way back, which was nice.
First 5 songs of Metallica's Black album.
First 8 tracks of DJ Irene's Photosynthesis album. (Not for the 'sensitive' listener)

Daily total=10k
Month to date=37.9/100

Monday, July 13, 2009

Mt. Ascutney Challenge 2009

file this under "what the h$#^ was i THINKING?".

but then again, i had a blast, and can't wait to do it again.

those of you out West will easily laugh at our hills here in New England, but what they lack in height, they make up for in roots, mud, and rocks.

Saturday night we had one DOOZY of a rain/lightening/thunder/wind storm, and i was half-hoping that the race would be postponed. Sunday dawned bright and sunny, almost no clouds in the sky, and with a light breeze. Perfect racing weather.
T and B woke up and were ready to join me in this, my latest hair-brained idea. The ride was enjoyable, and we had no trouble finding the location. Cars lined the road on both sides, but we found a good spot not too far from the park's entrance. T/B waited in the car while I got my packet and their ticket for the road up the mtn. I was disappointed in the swag at all. Hammer Nutrition was a sponsor, and i kinda wanted a sample bar or something. mebbe even a sticker for my nalgene collection. nada.
i hung out with my 'crew' for a while longer, then sent them off to the top. i milled around the start area, found a sunny dry spot under a huge white pine and stretched. turned my music up and 'meditated' to DJ Sasha.
an announcement was made for all 'mountain goats' to come get their t-shirts, and i was surprised and impressed at the number of goats. i would say close to 125.
we lined up for the start around 950, and listened to the pre-race briefing, during which we were told that we had a record turn out. nice. fun to be part of that sort of thing, ya know?

at 1000, we were off. i started in the back of the pack, figuring that i would just run this at my own pace, and try not to get caught up in the rush.

++++note to self: before doing something like this again,

the road is paved, and i hate pavement. thunk, thunk, thunk. no need to think, think, think. good thing that it became OK to use headphones....
i kept looking for the 1 mile mark, thinking that i could do a 10 minute mile pace up the hill, giving me a 40-45 minute time (insert riotous laughter here). Eleven minutes, no marker, just lots of sweat and heavy breathing.
twelve minutes. maybe i missed it while wiping my eyes.
thirteen minutes.....wait. what is that little brown sign? Mile Marker One. yep. just under 14 mins for the first mile. man, this is going to be a LONG morning....

++++note to self: ummm...WATER!++++

i foolishly thought the following about water: nah, it is only 4 miles. nah, it is morning, how hot will i get? nah, i have @ least 1.5 liters in the car/backpack. nah, i haven't run with my bottle belt, so races aren't a good time to try new things, so...nah.

well, i shoulda brought flippin water. there was water at some point, mile 1.5 i think, and it was refreshing for a little while, but not as much as i needed.

I alternated between running and walking, making a VERY SLOW fartlek out of it. When i stopped running, it was for cardio-vascular reasons, not muscular fatigue. this was interesting to note.....i will have to work on cardio (bleck). i expected the trail running portion to start at mile 2, but it didn't come until mile 2.3ish. it was a mental thing at that point....i just wanted to get off the tar!
we turned off the road in a group of about 7 runners. i took off the tunes so that i could here runners wanting to pass me, which kinda bummed me out. nothing like a little Cyprus Hill or Disturbed to kick you in the butt!

The first part of the trail was downhill, which was a bummer. you KNOW you are going to pay for it, especially since the finish is at the TOP. several muddy streams, rocky scrambles, and rooted switchbacks later, we figured we were near the .75 miles to go mark. 4 of us broke away a bit and ran. i made it my goal NOT to lose this group, as about 6 runners had passed us on the trail already. I managed to keep up, and with about .25 miles left, i moved to the front and kept running. seems I had a bit more left in me than i thought, and the last quarter mile flew by. i did help that i had been on this part of the trail last fall. I passed 4 people in this last part, and managed to get across the finish line in just under an hour and ten minutes.
from the official results: 1:06:46 Gene 40 M 552 Hartford VT.

It was fantastic seeing B and T at the finish. Really made it all worth while. Turns out that they had a nice walk up, and B saw a snake. he kept talking about it all day.

Thanks for bearing with me through this recap. Next lesson learned is to bring a camera. Mebbe Santa will bring me one!

Daily total=6.5k
Month to date 27.9/100

Saturday, July 11, 2009

pre-race jitters

even though i am participating and not competing in the race tomorrow, i am feeling a bit anxious about the whole thing.
why did i sign up for it? i mean, UP Mt. Ascutney??!! umm....yep. i haven't trained hills at all (or anything ELSE, for that matter), so what makes me think that i can survive a 4 mile run up a mtn? dunno. no guts, no glory, i guess.
that, and i will have something to write about in here.

so i am getting ready to get my stuff ready. it is 2100, i just finished a mug of weak coffee, the back yard is flooding (yes, it is raining. BIG surprise), and T, B, and M aren't home yet. just Riley and I. and sox. and raja. the other cat is under Ft. Tank.

ok, off to gather things and make ready for the AM. thanks for stopping by. full race report tomorrow!

Thursday, July 9, 2009


so yesterday the weather was crappy so i squeeeeezed in a dreadmill run before coming home.
do they count? yep.

hill interval, level middle something, turned out to be not all that hard. shoulda done more. will do more next time.

7/8 total 4k
month to date 21.4/100

Tuesday, July 7, 2009

attempted distraction

while the drama unfolds in the kitchen.....

the recap of the Saturday evening 5 mile run is as follows.........

I got a hair across my butt early in the afternoon that i didn't want to go to fireworks in Woodstock, and grace provided me the out that i wanted.
So I drove to the PO and started to run toward Glenn Rd. Not liking the idea of running on pavement for so long, i went anyway.
At one mile, i was 10 seconds better than what i thought i would be. Got to the bank in 7:50. Nice, but i was concerned that i wouldn't be able to keep the pace for the whole run.

A little breezy, so i doffed my hat as a crossed into NH. The river was (and still IS) high because of the rains that we have had (and continue to have).
I wasn't sure about the next step, but i kinda jumped outside of my 'box' and took a quick right after the bridge, laughing at the 'State Property Keep Out' sign(s). I am SUCH a rebel...
Interesting things being stored back there. I wonder if he EPA knows that they are so close to the RIVER. Anyway, i kept on running, wondering, too, if i was going to get jumpe by some homeless dude. Jut turned up the tunes and kept on huffing along.
Emerged just past Un-dun, looked for the MELD grafitti, but didn't see it. must have been running too fast. (ha).
made it to the turn around point in good form, but feeling a bit tired in the knees. Drive on, drive on.
Walked a little at this point, from the projects to PP, then along the flat by the turn-around. Stayed along the road now, as darkness was setting in.
Bargained with myself that I would jog through town, then sprint the bridge, jog to the RR bridge, walk to the intersection, jog to the cemetary, sprint the cemetary, jog to the bottom of the hill, then sprint the rest of the way to the PO.
and that is what i did. darkness fell at P/C, and it was tough to judge the lay of the pavement. thank goodness that approaching headlights cast shadows on the hills/valleys, and i manged not to twist my ankles!
a quick cool down around the parking lot, then off to the house for a quick shower and ice.
i put ice around my left knee, which felt REALLY good. I should have done BOTH knees, but didn't. on sunday i could feel the stiffness and some pain in my right knee when ascending stairs....
lesson learned=ice.
will try to go longer next week; this coming Sunday i will be participating in the Mt. Ascutney Hill climb. 4 miles up the mtn. half on trails, half on the road. should be a HOOT!!!

Running on pavement

I started running trails for a few reasons. One is the perceived solitude that it offers. I have only met other people out there on rare occasions, and that suits me just fine.

but lately i have had to run on pavement, both for time reasons and for logistics; difficult to run with B in the stroller if i am not on tar.

so that's what we did last night.

Datamann to DBS and back.

Today (7/7) 3.7k with stoller. easy rate at around 9/mile.
MTD 17.4/100

Where is July going?

starting this on the 7th, which is (gasp) a WEEK into the month.
what about goals? i have em.
ambition? some.
desire? yes.
they just have to line up better.

ran at 2030, since the rests of the fam went to fireworks in Woodstock. Ran from the PO to glenn rd and back. iced my L knee afterward, and my R knee has been bothering me since. shoulda done that one, too. separate post for that run.

7/4 total = 8.4k
monthly total = 8.4/100

walked around DBS grounds with B-man, probably totalling a mile (1.6k). pushed the stroller up a hill, so we'll count it!

7/5 total = 1.6k
monthly total = 10/100

woke up early and ran from Datamann with Riley. easy run, didn't keep track of time.

7/6 total = 3.7k
monthly total = 13.7/100

thinking about running a race this weekend (sunday). more on that later. at work now, and have to go to the little RN's room....

peace, YO!

Tuesday, June 30, 2009

stroller training

plunked B in the jog stoller last night and ran from datamann to DBS (and back).

here is the route from

daily run 4k
monthly 40/100

so that means i need a 10k tonight to reach 50% of my goal.

Sunday, June 28, 2009

what else can i do?

I am at work, at the end of my second of three nights in a row. Since census is low, my patient has been very sleepy, and thus I have had BEAUCOUP time to cruise the web and poke around a bit. I have spent most of the time reading other runners' blogs, laughing at their stories, empathizing with their stories, and just plain learning about other people. Which is something that I like to do. A lot. (Not that anyone would know it....)
As a way of keeping some of these sites from becoming lost to my ALZ, here are some of them:
steve in a speedo (gross!)

i think that there are more, and i will put those here if i find them.
i have also been wanting to be 'part' of something, and i think that it might be Team in Training, but i am not sure yet. this coming wednesday i will be meeting with a rep from the Albany, NY chapter, to get more information about forming a local chapter and that sort of thing. if it isn't that, then i am not sure. Athletes for a Cure is my alternate choice, but is more of a first choice, actually.

no running this weekend, but I did get some work done on the yard project. moved a bunch of dirt on Friday, which gave me a bit of an upper body workout, and then used the driveway/wheelbarrow combo to get glutes and thighs in. deep steps, etc. put up a section of fence on saturday, and my forearms got a little bit of a burn from that. more on sunday, and again on monday. would like to have the metal fence moved a bit by the 4th. more on this saga at my original blog

back to running.....

behind on my goal for the month, but overall i am happy with what i have done. in July, i need to step it up, and really really get out there on a scheduled basis. printed off a half-marathon training schedule tonight, and will start using it sunday afternoon, if i can. if not, then monday i will sub in sunday's 5k run instead of stretch and strength. i will use the APD road race course and the 'solar winds 5k' for the 5k days, and then fit in other things in other places, including the AT.

ok. enough for now. work is almost done!

Wednesday, June 24, 2009

new PR

for 5k. 23:55:79!!!it was run on trail, so who knows? road 5k might even be FASTER!!!!

ran from pluto to the other end and back. nice little, quick run. can probably shave off 2 minutes by the end of the summer. (Labor Day). new goal!

today's distance 7k (5k timed, 2k warm/cool)
monthly distance 36/100

YIKES! only 6 days to get in 64k. let's see, that's just over 10k per day. NOT going to happen. but i will continue to run and see where i end up.


L to the A, to the Z and Y

yep. have run ONCE since back from NC. Ran the bike path (LAME-O) fairly quickly, but nothing extraordinary. planned to run this morning, but decided against it. will actually try HARD to run the montshire loop tonight on my way home, the true 5k version for time.
aspire to run a longer distance on Friday.

Monday, 22JUN09's numbers:

daily: 4k
monthly: 39/100

ain't gonna make it! :(

Thursday, June 18, 2009

the past several days.

nag's head woods
daily total 7k
monthly 25k/100k
off day. no running.
nag's head woods again.
daily total 6k
monthly 31k/100k
ran jockey's ridge dunes....killer dunes race course.
daily total 4k
monthly 35k/100k

Sunday, June 14, 2009

ah, vacation

time to do things we don't normally do during the course of a day.
so i got up and ran at 530 this morning.
started at the vaca-home, then ran to the beach, turned north into the wind and ended up with 4.5 miles round trip. nice run, got to see the sun come up!

today's run: 7k
monthly total: 18/100

wow. not even close to where i should be. aha! run tomorrow with the outer-banks running club. see them here

Tuesday, June 9, 2009

little jaunt

ran in wilder yesterday, 8 jun 09. did the Hazen trail, but went down some other trail first, and ended up linking to Hazen around Pluto. steeeeep hill up from the river, which pretty much trashed my thighs. decided to take it easy on the run, didn't time it.
as a note, it turns out that the 5k is measured from the parking lot at Montshire to PLUTO and back, not to where i start, so it looks like the length of my run is closer to 6k, which makes me feel better about the times.
later this week i intend to use car-pluto as warm up, then time the run from/to pluto to get a 'good' 5k time.

Day's total: 6k
Monthly total: 11k/100k

looking a bit BEHIND on my goal.

Thursday, June 4, 2009

hurricane forest

ran along beacon hill loop at the hurricane forest. 5k run, mostly UP after a long, slight decline. not so rewarding clearing at the top, then a quick blast downhill. would do it again, maybe in the opposite direction.

distance: 5k
monthly goal 5k/100k (5%)

Sunday, May 31, 2009

new goals, etc.

New month upon us, so time for new fitness goals.

=June Running Goal is 100k
=Decrease coffee
=Increase water
=Increase juice
=Maintain @ least 1 fruit per day
=Start 100 Pushup Challenge
=Get family out once per week

looks do-able.

Wednesday, May 27, 2009


two weeks ago, while slinging concrete, i popped something in my right hip, and it hurt. that pain went away, and i was able to run the runs listed here without ANY trouble.
then this past Sat, while in Boston, it popped again.
yesterday, it stiffened right up and i couldn't even lift the leg to get it up a stair step. i iced it, and took a bunch of motrin when i got home. this morningn it is much better. sore, but i have full ROM of my right leg.

oh, forgot to mention that around 5pm, as i was walking across the ICU, it popped again, and felt BETTER.

Thursday, May 21, 2009


ran again today: that makes twice this week! i don't want to get ahead of myself, but i think that i will be able to put in a run on Friday, too!

this afternoon, while M was at some after school meetings, I ran the Hazen trail.

Distance: 5km
Time: 30:59
Monthly Goal: 16.3/50

Tuesday, May 19, 2009

it is about time

time to spare. time to run. time to be out there.
last night i took some.
ran along the AT, starting at the AT trailhead on Elm St. in Norwich, and turning around at the Happy Hill shelter. Took Riley with me, and we had a good run. A bit slower than I had figured, but all in all a good run in the woods. I will use it as my 10K trail run yardstick for 2009.

Distance: 11.3k (7m)
Time: 1:20:ish
Monthly Goal: 50k

Tuesday, May 5, 2009

Wednesday, April 29, 2009


went to sleep at 0145. got up at 0615. too late. too much tonight.

Tuesday, April 28, 2009


need to run. must run. can't run. no time to run. can't get up at 5 to do it. must try. hard.