Wednesday, September 29, 2010

Marathon Training - Bouncing Back

What a difference a day makes.  Okay, a few days.  But, I'm nearly all the way back.  I had a very nice workout today; nearly 100%!  It felt really good and I'm pretty upbeat right now.

My golf game was a lot better too, today (thank goodness).    I not only played better (80 on a really wet course) but I wasn't tired at the end.   So, I'm hoping for a break in the rain that's long enough to get in a morning run.  There's a marathon looming.

Tuesday, September 28, 2010

Still In Recovery Mode

TUESDAY, SEPTEMBER 28, 2010


I can't question my effort in Sunday's race.  Not because of the race results but because of how I feel.  It has been 2 days and I'm still pretty stiff and a little sore.   I had planned on a short run today but now that it's evening, based on how I feel I'm glad I did an easy half-hour on my bike thanks to a hard rain this morning.   I also did some serious stretching after the bike ride and I'm nearly all the way back on flexibility.

It must have been the hills!   I walked 9 holes today and that was enough.  I'm paying close attention to my diet and getting plenty of rest.  Still, I'm tired.  But I am recovering.  Tomorrow I'll be better.  My resistance training workout will depend on how I'm feeling.

I'd really like to run about 8 miles on Thursday.   Recovery takes longer at 60 than it does at 30!  

Still In Recovery Mode

I can't question my effort in Sunday's race.  Not because of the race results but because of how I feel.  It has been 2 days and I'm still pretty stiff and a little sore.   I had planned on a short run today but now that it's evening, based on how I feel I'm glad I did an easy half-hour on my bike thanks to a hard rain this morning.   I also did some serious stretching after the bike ride and I'm nearly all the way back on flexibility.

It must have been the hills!   I walked 9 holes today and that was enough.  I'm paying close attention to my diet and getting plenty of rest.  Still, I'm tired.  But I am recovering.  Tomorrow I'll be better.  My resistance training workout will depend on how I'm feeling.

I'd really like to run about 8 miles on Thursday.   Recovery takes longer at 60 than it does at 30!  

Monday, September 27, 2010

Adirondack Marathon - Payoff!

All the hard work and training paid off handsomely yesterday at the Adirondack Marathon.

First of all, it's a beautiful place to run.   The events are very well run.  The amenities are terrific.  We got nice jackets.  All finishers get a nice medal.  The prizes are extraordinary; very special indeed.  Beautiful big carved bears for winners.  There were really nice (and unusual) metalworks for some places and elegant maple syrup bottles for others (filled of course!)   The setting is amazing.

We started right in the middle of the beautiful mountain village with lots of townfolks lining the streets and cheering for us.  The finish line was not far from the start and near their in-town beach right on gorgeous Schroon Lake.  The turnout of cheering supporters all along the course (at least on my half) was amazing.  As hard as I was working, I couldn't help but appreciate all the support including folks ringing cowbells and musicians to go along with the cheerers.

The foliage is at or near peak and the 2nd half is all along the lake so the scenery in unequaled.  It's truly a wonderful race.   I think the Key Bank VCM people could learn something from these folks who put on a marathon, a half-marathon, and a marathon relay all at the same time.  Not only that, but there was a 10K the day before and some sort of a fun run immediately before the marathon.  All of it was very well done.  We're already planning on returning next year.

Now for the "bad" news.   My partner and I were running the 2-person relay.  Ever magnanimous (LOL) I volunteered to run the "rolling hills" 1st leg of the relay.  Yikes!!  I've trained hard. I've done lots of hill work.  But, I got my butt kicked hard by these steep, long, and unending (it seemed) "hills" (felt like mountains to me!).   At least I had some downhills to recover on.  Still is was a wonderful experience.  My conditioning from all the hard training work paid off and I was able to recover quickly once I topped the hills and race pretty hard on the down sides.

In the end, I was able to give my partner a pretty good start and he took the ball (ankle strap sensor actually) and run (literally) with it.  And, even though our ages add up to 114 years (OMG!), we finished 3rd in the men's competition.  Not bad for a couple of gray beards.

I am paying for it today!  But it  hurts from the only hips down and only when I move!  LOL.   Actually, I'm feeling much better today although still a bit sore.   All I did for a workout this morning was warmups and light stretching.  I did play golf, but not very well and I'm pretty worn out now.  All worth it!!  Very rewarding.

I'll run short and slow tomorrow as I continue my recovery.    I love running and being fit!!!!!

Friday, September 24, 2010

Oops!

I'm supposed to be tapering this week.  That means I should be resting up and building strength for my race on Sunday.   I'm pretty tired tonight and I think it's from too much golf.  If you think golf isn't exercise, try walking 18 holes every day.   I played only 9 holes today because I really felt the fatigue.  I ran only 4 miles yesterday thinking that an easy day would do it. My energy level tonight is telling that tomorrow is going to be a l-a-z-y day.   I hope it's enough.   You'd think I'd know better.  Yikes.

In Case You Missed It from Harvard Med

Be glad you're exercising.  If  you're  not, start.

http://view.mail.health.harvard.edu/?j=fe5d16747d6000747715&m=febb15747d630d7a&ls=fdcf157077660d7c7715717d61&l=fe531576736d01787211&s=fe551c737263017c771d&jb=ffcf14&ju=fe251678706707747310

Wednesday, September 22, 2010

Time To Run

This is the time of year to run.   Cool weather has arrived.  I got up early yesterday so I could finish in time to get to my tee time.  It was pretty chilly. But, I like it a lot better than hot and humid.

  It won't be long before golf with be over for the season.  I'll miss golfing but because of the cooler weather I'll wait until about 9 am to run.  That means I can sleep in a bit later and the traffic will be lighter! That will be nice.

On my run yesterday, I couldn't help but notice there were a lot of smokers puffing away.  I also couldn't help wondering what possesses them to pursue such an insidious activity.  Yes, I've I heard it's an addiction.  It's an addiction that millions of people have walked away from.    How much motivation do you need to quit something  that looks terrible, stinks, and kills you?   I think I'll never understand.

Monday, September 20, 2010

Pre-Race Week

My "help-out-a-friend" race is this weekend so I'm getting my head on straight.   Yesterday was a pre-race test to see how I'd feel pushing it.   I gave it a moderate start and upped my pace as I progressed.  I had a pretty time.  I'm paying for it a bit today but I'm optimistic about Sunday.   I had a light workout this morning intending to finish the afternoon but walking 18 holes pretty much did me in.  Resting the rest of the day.  I'll run 8 miles in the morning.   I'll golf again.  It's too much fun to give up.  Thursday will be even lighter.   Looking forward to the race.

Wednesday, September 15, 2010

Out with the old (plan) in with the new

Back to the usual routine today with a nice workout.  It felt good to be working hard and getting sweaty.  I took my shower got dressed, made breakfast and then, since today was the advertised final day to get the lowest priced entry, I went online to register for my marathon.   Registration closed!!   It must have been the article in 'Runners World' magazine.   I admit I was taken aback momentarily. 

Wasting no time, I went online, found another and (taking no chances - LOL) registered immediately.  It's two weeks later but it is closer and less expensive.  I don't need more training time but I think it won't hurt me to wait a couple of extra weeks.  It'll be fine.  I'll have a nice run in the morning, if the weather permits.

Monday, September 13, 2010

Golf, golf, & more golf... Staycation!

All training on hold for a few days.  I had a 2 day golf tournament this weekend   (surprised me.  I thought it was one day!  LOL).  By the by...  we stunk up the place.  I'm working on a swing change and it's not the best time to be in a tournament.  Yikes.   I had to cancel my run scheduled with my brother. (he's very understanding).  We did go ski shopping though to satisfy the itch that starts when the weather cools.

Today,  I had a one-day interclub match.    Much better result.  My partner & I 'ham & egged' it really well despite getting rained on.  The swing changes worked better.  Anyway, we won our match and finished 2nd overall.    I love the game again.  =)

Another tournament tomorrow; a state-day at The Country Club of Barre.  It'll be a long day.

Golf may not be as intensive an exercise as resistance training or running but it's a long low intensity exercise. When you think about it, 4.5 hours of walking and swing the golf club is burning quite a few calories and providing some aerobic effect.  I'm a firm believer in cross training so I have no guilt about missing a few days of my normal routine.  I'm pretty much race ready and I'll be back on running schedule Thursday.   I have another golf match on Wednesday but it's late in the day so I'll be able to do my resistance workout on Wednesday morning.  That means I'll miss only one day.  I'll be eager to get back in the gym.

My diet doesn't change.  That means watching everyone else eat all the junk food after the match.  It's not an issue. A long time ago I decided what I would and wouldn't eat so I'm not the least bit tempted.

I'll be up early tomorrow, gone all day, and tired tomorrow night but it'll be fun and then I'll be happily back in the regular routine.

In Case You Missed It, from Time magazine"..moderate drinking is not only fun but good for you."

"...moderate drinking is not only fun but good for you. So make mine a double."

Read more: http://www.time.com/time/health/article/0,8599,2014332,00.html?xid=newsletter-weekly#ixzz0zRasGFez

Friday, September 10, 2010

Food

I watched "Food, Inc." last night.   It's frightening to know how much control the food industry has over us and what we eat.   It's further evidence that our congressmen look out for themselves and big business long before they worry about the welfare of the American public.

Do you care?   Watch the movie.  Read this:  http://www.honestmeat.com/honest_meat/2010/09/so-you-say-you-want-a-food-revolution.html

Frankly, I think most people are indifferent.  They just want their burger & fries.

Thursday, September 9, 2010

Marathon Training - Cool Weather At Last

What a difference a few degrees makes.  Well, a few degrees, clouds, & a breeze.   My hands are cold sensitive so I work a pair of socks to keep them warm.  Perfect running weather!  (for me).   I got it done before the rain came.  Cold rain is no fun to run in.  I'm so fussy!

I seized the moment and ran pretty hard.   Tired as I was when I finished, it was a great run.   I needed some extra stretching but I feel pretty darn good now.   I think my short nap this afternoon helped (too cold and wet for golf).  

I couldn't find it online, but the new Time magazine had a brief but interesting tidbit in the 'Briefing' section on the value of eating a variety of vegetables entitled Eat Veggies, Fight Cancer?.  It seems variety not volume is more important in fighting cancer.   Suits me perfectly.  It's what we do at my house.

Wednesday, September 8, 2010

Training Resistance

Wednesdays are resistance training days for me.  Occasionally, for some reason, I am less than enthusiastic.  I don't mean just tired.  That often happens since I workout early in the morning.  Working out wakes me up and I feel better as move through my routines.

There is some additional stress in my life due to some family health issues that I won't go into except to say it wears me out.  I'm thinking that's why my enthusiasm for exercise was low this morning.  I had training resistance. It would have been easy to skip the whole thing.   Of course I'd be feeling guilty right now!

This isn't true for running or biking.  Running is easy for me at these times.  I can think and work things out while I run .  It's kind of a place of refuge. But resistance training is very intensive and requires the right attitude.

 It took me a while to get going but I coped by slowing my pace and spending more time on warm ups and light stretching.   It would have been nice to have a training partner today to push me through it all.   A tough day but I finished.

  It's easy to find excuses.  It's better to find a way to get it done. Especially when it's hard.  I'm glad I didn't skip.  Persistence. Persistence.    

Running day tomorrow.  I hope the weather holds.

In Case You Missed it. Nutrition - From Harvard Medical

I love this:

Tuesday, September 7, 2010

Marathon Training - Rest Reward

I really like to go for my long run on Sunday.   It's a quieter day for traffic and my Sunday frame of mind is more relaxed.   That said, going long on Saturday had its benefits too.   I ran my 20 miler on Saturday because I was concerned about possible weather issues.  I had run in the rain a couple of weeks before and I was not eager to do it again.

My plan was to go for bike ride on Sunday.  However, while it didn't rain, it was quite windy.  Wind and bicycles do not a good partnership make.  Golf, too, is less fun in the wind.  I decided to 'work' rather than exercise.  It would be a nice gesture for my bride as well (never a bad thing).  I washed the kitchen floor and cleaned the refrigerator and freezer. It was a good project but I prefer running!  Then, we went 'tombstone finding' for people doing genealogical research.  I had a busy day, mostly fun, but didn't really exercise.  (sorry, but housework is work but doesn't qualify as exercise!)

My "rest day" was rewarding.   I had a great workout on Monday even though I had to split it up in order to participate in my Monday morning golf group.   Today, though, was the big payoff.  My morning 12 miler was was much easier than usual.  I ran hard a fast and it felt good.   Can it be that my 'old' body needs more rest time?  I think so.  I'll stick to 3 days a week (each) for running & for resistance training.  Thank you very much!! :)  AND I think the 7th day will be an easy day.  Rest is when we rebuild.  It takes more time when your my age.

Saturday, September 4, 2010

Marathon Training - It's Paying Off!

My rest day (Thursday) helped but most of all my training is paying dividends.    I think the rest day was especially helpful with yesterday's workout.  I felt very rested and strong which led to an excellent workout.   I love that pump!  

Today was the real bonus.  Although I got a bit of a late start, the temperature was nice and so was the breeze.  I ran 20.2 miles and felt pretty good right to the end.  Tired?  Yes, a bit, but not terribly.  This is a real confidence booster.  There is always that lingering doubt about being able to finish 26.2 miles.  It's real.  A lot can go wrong just during training.  I have 4 weeks to go.  I'll run one more 20 miler.  Things are looking good as I head into the home stretch.   I've also committed to running half of a marathon relay a week before the big race.  I hope I haven't made a tactical error but a friend in need and all that.   I'll have be careful not to push too hard so I can recover in time for the following weekend.    The anticipation is building!

Thursday, September 2, 2010

Life in Vermont

Okay, I took a day off.  No exercise!!    Not because I was tired but opportunity was great.   Two invitations = one terrific day.

First thing this morning I was off to Jay Peak for my 1st round of golf at their new (relatively) course.   We had an absolutely wonderful day.  I highly recommend the course.  We took advantage of the Mobile gas 2 for 1 offer with 3 fill-ups. $39 ea.  The greens are large and very undulating but very smooth  Learning the breaks will take a few rounds (aww gee,  do I have to?) but it'll save 3-4 strokes a round.  The staff was friendly and it wasn't very crowded: we had no one in front of us and no one pushing us. We were done in 4 hours.  =)   The new clubhouse is impressive & the bar featured local brews on tap.   I had a Jay Peak Tram Ale from Long Trail Brewing.   Nice.

Then it was off to Snow Farm Vineyard in South Hero for a terrific concert with a picnic.  We had some of their 'Snow White' wine. $11.00.   Very nice.  The music was by the Starline Rythe Boys and it was terrific.

We were home by 9pm.  What a great day!   You gotta love Vermont.

I'll work out tomorrow.

 "We are what we repeatedly do. Excellence, therefore, is not an act, but a habit." -
  --  Aristotle