I Want To Run A Marathun

Off to Athens, Greece

2009-11-04T12:09:00.003-06:00

I've done the training, now the reward. I am off to Athens, Greece for vacation and a run in the marathon. First time out of the country and to fly over the ocean. I hope I like Greek food, because I like to eat.

What I did over the weekend

2009-10-11T14:34:00.023-05:00

What I did over the weekend.

Did I sit around on the couch? No.
Did I run? No. But I did witness more miles ran than I can count.

I went to Cassoday, Kansas - the prairie chicken capital of the world in the “Flint Hills” region of South Central Kansas to cheer on and help crew for some the the RunnersWorld runners in The Heartland 100 - Spirit of the Prairie 100 & 50 Mile Cross Country Race.

Running from RunnersWorld Tulsa were the following:
Jason McGinnis - 100 miles, furthest run to date.
Kathy Hoover - 100 miles (5th 100 miler). Third place female finisher.
Ken Childress - 73 miles (he's completed six 100 milers).
Ken Saveth - 69 miles - furthest run to date.
Lisa McGinnis - 50 miles - furthest run to date.
Roman Broyles - 50 miles - furthest run to date.

Running with Lisa and Roman was Randy Ellis, what a guy.

Crewing and cheerleading from RunnersWorld Tulsa were the following:
Dana Childress - Crew Babe Extraordinaire crewed for her hubby Ken Childress and his buddy Ken Saveth.
Sandra Wright - Head Cheerleader crewed for Lisa McGinnis and Roman Broyles.
Susan Michaels - crew assistant for Lisa McGinnis and Roman Broyles.
(Sandra and Susan now go by the name "Crew Chicklettes").
Bobby Michaels - crew assistant for Ken Childress and Ken Saveth. Wish I could have paced you guys in the final miles.
Brian Hoover - Was there to lose a bet and to cheer everyone on (got that pink tutu fitted yet Brian?).
Christin Bennett - crewed for Kathy Hoover.
Russell Bennett - crew assistant for Kathy Hoover and pacer for Ken Childress and Ken Saveth in their final miles.

Crewing and cheering for Jason McGinnis was his mother and stepfather, his grandparents, one of his sisters, a couple of Uncles and an Aunt.

Congratulations to all the runners and thank you to all that helped and cheered. The weather was brutally cold for this time of year and very windy, yet everyone hung in there and stayed all day and all night with little if any sleep.

Roman Broyles, Randy Ellis, Lisa McGinnis, Earl Blewett

Jason McGinnis, Brian Hoover, Kathy Hoover

Roman Broyles, Lisa McGinnis, Brian Hoover, Randy Ellis

Lisa McGinnis

Ken Childress (aka Trail Zombie, K1), Ken Saveth (aka K2)

Lisa McGinnis, Randy Ellis

Roman Broyles

Ken and Barbie or is that Ken and Ken?

Dana's Oreo's with peanut butter and M & M's. Yummy!

Jason McGinnis, Kathy Hoover

Jason's mom, Jason McGinnis, Jason's grandfather, Jason's uncle

Lisa McGinnis

Jason's grandfather, Jason's grandmother, Lisa McGinnis, Jason's uncle

Roman Broyles

Sandra Wright, Ken Saveth, Ken Childress

Susan Michaels, Sandra Wright, Ken Childress

Ken Saveth

Jason McGinnis, Kathy Hoover

Ken Childress, Ken Saveth

Some of Jason's awesome family

Kathy and Brian Hoover

Jason's little sis, Jason McGinnis

Kathy Hoover

Jason McGinnis

Kathy Hoover

Jason and Lisa McGinnis

Wet Running Shoes

2009-09-10T20:59:00.004-05:00

Went for my usual run tonight. Got caught in the rain. I love to run in the rain. Seems more like I am playing, like when I was a kid. Shoes are soaked. Need them dry by Saturday. What to do? Stuff them with four full sheets of wadded up newspaper. You do get the Tulsa World don't you? It's a good idea to carry a couple of towels and a change of clothes in the car. Went out to eat after the run with the eating club. Went to Jason's Deli. Had to borrow dry clothes. Thanks Roman. I promise I will wash them before giving them back to you.

Runner's Poems and Quotes

2009-08-26T12:13:00.003-05:00

"Runner's Poem"

The knees, the knees, oh, lord, the knees.
They hurt as bad as doctor's fees.
Piriformis, tendinitis
Shins that splint, severe arthritis
Meniscus torn? The pelvis scanned,
Beware the iliotibial band.

"Running"

My breath is hampered, my face is bright red.
My legs are becoming weak and useless,
And now my hair is matted to my head,
From all my gross sweating I look a mess.
The hills seem to grow with each step of mine,
The wind whips my legs, as the cold grows worse.
I concentrate on the sidewalks cracked lines.
Blood pumps through my veins, my heart is the source.
When I run my world quickly whizzes by.
Running lets me contemplate my troubles,
My options seem to extend to the sky.
Running down the hill my slow pace doubles.
I start to head home, looking for my street,
Cleansing mind and body, running is a retreat.

Author: Amanda Rae Klohmann, USA

"Long Distance Runners"

They don't like running in the heat,
because only so many layers can come off
as their shoes bounce along the street
and the city's exhaust makes them cough.

Because only so many layers can come off,
unlike the adding of shirts in winter,
and the city's exhaust makes them cough
they sometimes wish they were sprinters.

Unlike the adding of shirts in winter,
they prefer long distances in fall.
They sometimes wish they were sprinters,
though their talent in speed is small.

They prefer long distances in fall,
though spring is also nice.
Though their talent in speed is small,
long distance runners pay the price.

Though spring is also nice
as their shoes bounce along the street,
long distance runners pay the price.
They don't like running in the heat.

Running Quotes

“It hurts up to a point and then it doesn't get any worse.”
Ann Trason

“You have to forget your last marathon before you try another. Your mind can't know what's coming.”
Frank Shorter

“I've always felt that long, slow distance produces long, slow runners.”
Sebastian Coe

“We can't all be heroes because someone has to sit on the curb and clap as they go by.”
Will Rogers

“I'm going to go out a winner if I have to find a high school race to win my last race.”
Johnny Gray

“I always loved running - it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.”
Jesse Owens

“Running is my church.”
Joan Van Ark

“I believe that the Good Lord gave us a finite number of heartbeats and I'm damned if I'm going to use up mine running up and down a street.”
Neil Armstrong

“Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?”
Peter Maher

“A lot of people run a race to see who's the fastest. I run to see who has the most guts.”
Steve Prefontaine

Athens - Here I come

2009-07-13T07:52:00.003-05:00

Got my airplane ticket bought, hotel booked and
entry fee paid. I guess I am going to Athens, Greece
this November to run in the marathon and have a
vacation. Susan and I have never been out of the
country so this will be quite the adventure for us.
We will be traveling with 23 other people, some
from the RunnersWorld group and some not.
Anyone got any Euro's they would like to donate?

Heat Alert

2009-06-18T11:38:00.003-05:00

EMSA has issued another heat alert today according to the Tulsa World. Heat exhaustion and heat stroke are very dangerous. Listed below are a few precautions recommended by EMSA.

• Reduce outdoor activity, particularly during the late morning and afternoon hours.
• Limit alcohol and caffeine consumption, and up your water intake.
• Wear loose, lightweight, light-colored clothing.
• Spend as much time as possible in an air-conditioned environment; visit a library, indoor shopping mall, community center or other such venue if you don't have air-conditioning at home.
• Play close attention to those at increased risk for heat-related illness, including young children (under age 4), senior citizens (Ken), people with chronic medical conditions such as heart disease or high blood pressure (Susan), and outdoor laborers.
• Never leave a child unattended in a vehicle.
• Runner's - drink, drink and drink more throughout the day before running.

Free Tools For Runners

2009-05-22T13:26:00.003-05:00

Free Tools For Runners

• Track your miles: Free RW Training Log
• Calculate your finish time: Pace Calculator
• Calculate your training paces: Training Calculator
• Run your best time: Marathon Pace Guide
• Get more Training Tips: Free Newsletter

23 Miles on a Wednesday Night

2009-05-13T21:35:00.010-05:00

You never know what your running friends are going to talk you into.

Here are my miles splits:
1: 4:45
2: 4:57
3: 5:44
4: 4:47
5: 5:39
6: 4:49
7: 7:50 (stopped for a break)
8: 5:02
9: 5:32
10: 4:39
11: 5:26
12: 5:13
13: 9:31 (a longer break)
14: 5:53
15: 7:01 (these hills are slowing us down)
16: 5:17
17: 6:26
18: 5:12
19: 4:26
20: 4:08
21: 4:11
22: 6:13
23: 4:49

Total time: 2:07
Avg Speed: 10.8 mph

Did I forget to mention this was a bicycle ride? This was the longest I have ever ridden in my life. The longest ride up til now was 10 miles which was on Monday night.

After our normal Tuesday night run on Riverside we were standing around having some usual discussions. Larry and Stefanie invited Ken and I to join them for a Wednesday night bike ride with the Tulsa bicycle club. The crazy guys we are decided that just might be fun, besides, we need to be doing some crosstraining. So we said yes.

We met up and off we went. Soon the speedy riders were out of site. That is just like my running. Soon the fast runners are nowhere to be seen.

Ken, Bronda and I stayed together for the duration.

We had a good time and would like to go out for more bike rides in between running days.

Ken

Bronda

Break time and filling the water bottles

Should marathoner's take baby aspirin?

2009-05-07T07:39:00.005-05:00

Click here for article:
Should I Take a Baby Aspirin Daily?

Click here for follow-up article:
Follow-Up to Baby Aspirin Advice

Running Off the Beaten Path

2009-05-01T08:28:00.004-05:00

Run enough mileage over the years, and you will no doubt suffer some sort of impact injury: for example, stress fractures, plantar fasciitis, and shin splints. Put simply, running pounds your body.

To stave off impact injuries, many runners mix up their training with lower impact exercises such as cycling, swimming, yoga, etc. Yet, some diehards refuse to give up their daily runs. Running is a part of them, and they are not about to relinquish that essential component of their person so easily. If you fall into that category of runner, yet you are concerned about the prospect of impact injuries typically occasioned by running, you ought to consider mixing in some trail running into your training regimen.

When you are trail running, you are running atop a much more forgiving albeit at times uneven surface. Trail running therefore allows you guard against the typical impact injuries occasioned by running, while simultaneously getting your running “fix.”

Here are some of the other considerable benefits offered by trail running:

Trail running often improves your ability to run hills. Most of the hills that you will encounter along the trail are far steeper than those you might encounter on the road. Trail running therefore affords you a great opportunity to develop your climbing lungs, and build up your quads and calves.

Notably, trail running enables you to develop and strengthen different muscle groups that you do not typically draw upon during road running sessions. Although trails offer a softer running surface, they almost always present a more uneven running surface. Uneven terrain in turn compels your tendons to provide a stabilizing force during your footfall and lift. Indeed, some challenging trail runs may even cause you to employ your abdominal and core muscles in an effort to stabilize your body. Consequently, trail running affords you the opportunity to develop and strengthen a variety of stability-oriented muscles and tendons.

Variety, variety, variety. Running the same road courses over and over again leads to boredom. Trail running mixes things up and gives you a chance to see and enjoy the sheer beauty of a forest or park. Plus, the comparative silence offered by trail running in a park or forest is often a welcome respite from the smog, traffic, and noise characteristic of urban runs.

(Copied from MapMyRun newsletter)

Brutal Wind

2009-04-28T12:09:00.010-05:00

Tom and Bobby not feeling any pain yet

Tom and Bobby crossing the finish line

Wow that wind was brutal at the 2009 Oklahoma City Memorial Marathon. Tom and I got through it, though at a snails pace. It was Tom's first marathon so I decided to stay with him for the company and to help him get to the finish line. He had some bleeding feet and some stomach issues at one point but he hung tough and forged ahead. Due to some injuries, the most miles Tom had ran up til the marathon was 18 miles, that's an 8.2 mile increase. Most people will never even run 8 miles. I say "Well done Tom. It was a pleasure running with you. I hope you have many more marathons in your future".

Vitamin I

2009-04-20T08:54:00.002-05:00

Interesting article from Runner's World Magazine about

Vitamin I (Ibuprofen)

Click Here

Me Legs Are Sore

2009-04-12T19:03:00.010-05:00

Yea Hah! Our last long run before the Oklahoma City Memorial Marathon is history. Who all ran the 22 miles? And who besides me is sore, sore, sore? Most everyone was already gone when I finished up so I hope it went well for you. Did your time for each loop come out close to the same? My first 3 loops were close to the same but I slowed down quite a bit on the fourth loop.
Now we get to taper.

Check Out the February 2009 issue of the Marathon Maniacs
newsletter Pages 18 and 19 for my entry into the
Maniacs Insane Asylum: February 2009 newsletter

Big Loser Contest at RunnersWorld

2009-04-07T13:08:00.002-05:00

In case you missed the news report about the RunnersWorld Big Loser contest - here it is:

http://65.38.4.135/NDSPortal/ArchivePlayer.aspx?ShareId=bc7f9d80-bd93-42ce-8b67-a6eded2e591c&PortalId=3cddb705-54f4-45f7-97d3-ae049ae4e988&EmailAddress=videoclips@metromonitor.com&FileId=5E2EB506-C552-4FF4-844E-BAC46D3F79C5

HAPPY TRAILS

2009-04-01T15:20:00.005-05:00

Venturing off-road leads to simple yet profound discoveries.

By John Bingham

PUBLISHED 10/29/2001

I've never been much of a trail runner. Okay, I've never been much of a road runner either, but that's not the point. As one whose feet never get more than an inch off the ground, I worry about bumps in the sidewalk. So it's hard to imagine encountering branches, roots and rocks.

But I finally gave in. With all the hoopla about the pleasures of trail running, I thought I should at least see what the fuss was about. And to my surprise, I discovered a fun, new running environment.

It didn't hurt that the first trails I tried were in Eugene, Oregon, where the paths have names like 'Amazon' and 'Pre.' It wasn't hard to figure out what people liked about running on them. These bark-covered, well-kept, well-marked routes were ideal for my first tentative off-road ventures.

It also didn't hurt that the next trails I tried were around Lake Tahoe, California, where physical efforts are rewarded with spectacular panoramas. This terrain wasn't nearly as predictable, however. Sometimes it seemed I was dodging as much of the trail as I was using. Nevertheless, the joys of off-road running were beginning to take hold.

Somewhere out on these paths, I felt a change taking place. I found that my flat-footed, stubby-legged stride, which looks so awkward on the street, actually worked to my advantage on the trail. My low-to-the-ground build also made me more stable. On this rugged ground, where even the fast move slowly, I was able to keep up.

Then there was the inescapable romance of running through the woods.

Without knowing it, I was becoming just one more animal in the forest. As I ran, I wasn't always sure what I was seeing or hearing, but I felt more connected to the squirrels and birds and whatever else was hiding in the brush.

There was a certain giddiness to the experience. The irregularity of the terrain masked the irregularities of my running. And walking the steep uphill sections was not merely accepted but advised. The more I ran, the better I felt. And the better I felt, the more I understood.

Life is simpler on the trails. Running here can bring you closer to what running was meant to be. Running doesn't need to be only about going farther and faster. It can be about feeling free and unfettered. Running can be about opening yourself up to people, and it can be about opening yourself up to your surroundings.

It's not that we can't benefit from running on the pavement or on the track. We can learn a lot from logging dozens of miles or hammering through repeats. But these lessons are learned as much with our will and fortitude as they are with our legs and lungs.

On the trails, however, away from the more obvious measures of skill and the tangible signs of what we've gained or lost, we can learn with our eyes, ears and hearts. And some discoveries can be rather humbling. In this rugged environment, we may find that, as part of the animal world, even the finest of us aren't very well suited to deal with nature. Despite all of our human sophistication and intellect, even a half-witted chipmunk can outsmart us in the wilderness.

Trail running has added another dimension to my experience as a runner. While I'm not prepared to give up the comfort of water fountains, mile markers and smooth roads every day, I now believe that for me to be complete as a runner, I need to spend more time finding the forest through the trees.

Waddle on, friends.

"The miracle isn't that I finished . . . The miracle is that I had the courage to start."

For more Penguin wit and wisdom, go to johnbingham.com.

Tossing and Turning, Moaning and Groaning

2009-03-30T09:04:00.003-05:00

Saturday was supposed to be a 20 mile long run but Mother Nature intervened.

Sure we showed up to run like the hardcore runners we are. We took a vote and the majority was to go ahead and run, but soon the cold rain started and soaked us to the bones. Then the cold wind started and made us even colder. Then the snow started falling. Most of us ran our first 5 mile loop and decided we would come back tomorrow for another attempt. Hey it’s spring, what’s this 6-8 inches of snow on the ground? It was a beautiful snow, just not ideal for running.

Sunday at 1:00pm several of us returned to Veteran’s park to try and finish what we started the day before. I for one was not looking forward to running because this is usually my one day of the week to take it easy and not do much. But I sure didn’t want to miss a long run after putting this much time and effort into training. I can’t believe most of the snow has already melted. Now we have puddles everywhere to contend with.

We normally have a full day off from running the day before our long runs but this time we had our failed attempt the day before. I was already tired before I started and my legs were sore. Off we went with plans of completing four 5 mile loops. The first loop I ran with Sandra. It was nonstop except for the water stops. Way to go Sandra. I think you are ready for your half marathon. The second and third loop was run with Linda. We kept each other going while complaining about our aches and pains. After the third loop we decided to call it a day. Thanks for sticking with me Linda. We got our 20 miles but it took us two days to do it.

Sunday night I was ready for bed. My sore muscles wouldn’t let me sleep. They kept me tossing and turning and moaning and groaning all night long. Don’t you just love this thing we call running?

See you Monday nighters tonight for more running. I promise it will not snow.

Part of the new trail is open!

2009-03-09T23:15:00.004-05:00

Monday night running is going great. We had 10 out
tonight, twelve if you count the dogs.

Jason and Lisa with their cute dogs
Debie
Sandra
Michael 1
Michael 2
Bobby
Brian
Tom
Ken (Ken started when the rest of us finished. I think
he must have forgot to set his clock ahead).

The trail from 31st to 41st is now open so most of us
ran from 21st to 41st then back for a total of 4 miles.

New bridge just South of 31st street

Near the rugby field. Wow, they already have the lights
up. I wonder why it is taking so long to get them installed
along Turkey Mountain?

Tom done with his miles heading back

The two Michael's at the end of the open trail

Brian on a scavenger hunt or inspecting the new park?
Hum, maybe I could use that wood for my remodeling
project.

We got in a little rock climbing tonight. Does that count
as crosstraining?

16 miler done

2009-03-01T12:28:00.006-06:00

Our sixteen mile training run is behind us now.
This was a nice out and back, mostly flat, from
Tulsa to Sand Springs. Isn't it something to be
able to say you have ran from one city to another.
We have ran from Tulsa to Jenks and Tulsa to
Sand Springs. Is anyone up for a run from
Tulsa to Skiatook?

Downtown Tulsa looked a long ways off at the turn
around but we all made it back in one piece.

We can now focus on 18 miles which is coming
up in two weeks. Think about it as being only
two miles further - piece of cake, right?

Somehow the weather seems to know it is the
weekend and of course it turned cold again.
I had icicles from sweat on my hat.

I didn't take as many pictures as I'd hoped,
but here are some of them:

Three Stooges Kathy, Chrissy and Michael

Natural springs west of 81st West Avenue.

If the water fountains don't work I guess you could

always get a drink here.

Marathon Maniac #1372

2009-02-22T16:55:00.003-06:00

I am now a member of the Marathon Maniacs InSane AsyLum.
Two Marathons and one Ultramarathon in three months:
Route 66 marathon - Nov. 2008 - Tulsa, OK
Sunmart 50k trail run - Dec. 2008 - Huntsville, TX
The DanMan trail marathon - Feb. 2009 - Madill, OK

Is that crazy or what?

I am cheering for the rest of you mad dogs out there trying to
become Maniacs.

My DanMan Trail Run Report

2009-02-08T17:36:00.007-06:00

The day was about perfect to run a marathon in the woods.
This makes two marathons and one 50k in three months.
I am now qualified to become a marathon maniac.
http://www.marathonmaniacs.com/

I thought I would use this marathon to experiment with
Hammer Nutritions Sustained Energy, a Diabetic friendly
fuel. You use this as your primary source of calories for
events lasting for more than two hours. I also used their
Endurolytes capsules for my electrolyte requirements and
I made sure I kept up with water drinking. After finishing,
I topped it all off with a beer Ken gave me and with
Recoverite - used to begin glycogen replacement,
electrolyte replacement and muscle tissue repair.
http://www.hammernutrition.com/

I also took a Vespa prior to the start. Vespa is used to
encourage the muscles to metabolize fat, thus stabilizing
& conserving glycogen levels.
http://www.vespapower.com/
Available in Tulsa at RunnersWorld.

These are the only products I consumed during the entire
marathon and they worked for me. I never had any
cramping, stomach issues or the sugar spikes and crashes
you get with sugar laden products. I still got tired, but come
on, I was out there for 26 miles.

Map of the courses. (Click on image for a closeup).

Chrissy, Michael and Jason enjoying pancakes before
the run.

Lisa eating pancakes in her sleep. Since she is smiling,
she must have been dreaming about Jason.

Most of the TATUR's that were there. Missing is Ken
and Deon. They decided to get an early start. Dana was
still at the motel trying to nurse a headache. She later
joined up with us. We missed you Susan and Kathy.

One of the lakes we circled.

Same lake, different view.

I'm tired. I think I will stop and take a picture of myself.
How would you like to hunt or fish here?

Ken and Dana near the finish. The house in the

background was homebase where we started, finished,

ate, showered, drank beer, hung out in the man room

and visited with fellow runners.

Me, Dana and Marvin. Thanks Marvin for your nutrition

advice about the Hammer Nutrition products I am

experimenting with.

Some of my blisters. My feet are sore.

Another blister. Looks like I need a pedicure.

Nah. Wouldn't do any good. Sorry to gross you out.

DanMan Here I Come

2009-02-06T13:20:00.007-06:00

Heading to Madill, Ok with several runners from
RunnersWorld Tulsa and TATUR to run the DanMan
trail run on Saturday. Some of us will be running 10k,
half marathon, marathon, 50k and 50 miles.

Hope everyone has great runs over the weekend.
Enjoy the weather.

Wow! Saturday's run kicked me in the keister

2009-02-01T11:59:00.005-06:00

Saturday's run was supposed to be a 12 miler but I cut it short
at 10. The weather was perfect at the start but soon had to
shed the sweaty jacket. I was already tired after the first half
mile. My hamstrings were already getting tight. My hamstrings
never get tight. Had I done too much during the week? Did I get
enough rest? Did the fall on ice Wednesday night have an effect
on me? Did the 71st street hill wipe me out? Did keeping up
with the crowd take its toll on me? Who knows? One thing I do
know is that I got dehydrated. There was plenty of water stops
along the route (thanks RunnersWorld) and I do carry a water
bottle, but for some reason I just didn't pay enough attention to
how much I was not drinking. I was wiped out and felt horrible
the remainder of the day.
Note to self: drink more while running!

mile 1 - 12:13
mile 2 - 13:34
mile 3 - 12:09
mile 4 - 13:00
mile 5 - 14:00
mile 6 - 15:15 (too much chatting at the water stop)
mile 7 - 14:48 (started walking here)
mile 8 - 14:23
mile 9 - 15:36
mile 10 - 15:15

Average pace 14:02 per mile.
Average heart rate 145 bpm (should be more like 120-137 bpm).

One good thing about the run was that my knees didn't hurt.
I have had sore knees for almost as long as I have been running
(two years) but especially my left knee has given me trouble since
a fall I took over a year ago. I have been going to Chiropractor
Dr. Zoellner for a couple of weeks because of lower back issues
and the pains of running. The other day he gave me an
acupuncture treatment on the left knee. It has been pain free
since then, even after the 10 mile run. Now I want acupuncture
on my entire body. Can they do that? Since I have never been a
fan of taking drugs to temporarily mask pain, I thought I would
take advantage of my insurance benefit and give Chiropractic
care a try. So far it has been a success with me. Thanks Dr. Z.

Off work today

2009-01-27T12:13:00.018-06:00

Since it is too slick to go running I thought I would dust off the

ole stationary bike to get a little cross training. Pedaled for

10 miles. Sure works the glutes when you're not used to it.

Now I am thinking about going to Crystal City and getting

me some artery clogging coney's.

Next I might get all the stuff off the treadmill and get in a

little bit of running.

Heart Rate Monitor

2009-01-19T11:22:00.005-06:00

Okay. I have this expensive Garmin with a heart rate monitor.
I have always worn the heart rate monitor while running just
to see what my heart rate was and for a history in case I ever
wanted to go back and compare. However, the beats per minute
never really meant anything to me until I started reading a little
about it. There are five heart rate zones for running, with 1 being
easy effort and 5 being maximum effort. These rates are based
on a percentage of your theoretical maximum heart rate which is
based on factors such as age and weight. Your heart rate and
heart rate zones may be a little higher or a little lower but should
be close enough based on averages. According to what I have read,
most of your running, especially your long runs, you should keep
your heart rate in zone 3. According to my history, most of my
running has been in zone 4.5 - 5. Does this mean I am overtraining
and need to slow down? I seem to run at the same pace all the time
no matter the distance.

I just ate smoked mackerel for the first time in my life. I like it.
Is that a runner friendly food?

Happy 30TH Anniversary

2009-01-13T07:26:00.004-06:00

Happy 30TH Anniversary Susan.

I still love you and even more than ever.

You want to go for another 30?

Everyone that see's Susan please tell her congratulations.

Polar Bear Plunge 2009

2009-01-01T18:37:00.008-06:00

Monday Night Runners

2008-12-29T21:55:00.005-06:00

The weather was great for a December 29th.
We had 15 runners out tonight. 11 shown in the
first picture. Deon is by himself because he ran
double everyone else and missed the group shot.
Two others also missed the group shot and I failed
to get their picture before they left us. And myself,
the photographer filling in for Ken (Trail Zombie).
If everyone had been there we would have had
around 25.

We started off this past summer with only 3 or 4
of us running on Monday nights on the west side trail
at Turkey Mountain. When the nights started coming
sooner and sooner we had to move our running location
somewhere else because they still do not have the west
side trail in this area lit up. We moved to 21st and
Riverside and started spreading the word to other
runners to join us. Our Monday night group is growing.

Anyone looking for a group to run with on Monday nights
is welcome to come out and join us. Spread the word.

Others are running weekday mornings. If you would like to
run with them check out RunnersWorld Tulsa Google Group:

http://groups.google.com/group/runners-world-tulsa

Is it too cold to run when it's 12°F?

2008-12-15T18:41:00.005-06:00

Is it too cold to run when it's 12°F with patches of ice?
At least six people in Tulsa don't think so.

I sent out an e-mail today announcing our usual Monday
night run. To my surprise Ken and Michael responded
and said they would be there. Now I have to go.

Brian e-mailed and said he would come out if it were not
for a meeting he had to attend. I wonder if he would have
shown up in shorts.

Prior to going Ken called and said he was reminded that he
was eating at Charleston's. I wish I'd thought of an excuse
like that. I think I would have picked Charleston's over
running.

Russell told me he thought about coming out to run til
he stuck his nose out the door and changed his mind rather
quickly.

The hardcore runner's that showed up were Michael,
his wife Chrissy, her sister, Debi and Carmen.
It was terribly cold but once we started moving it felt fine.

The only thing that got cold on me was my face.
I carried my water bottle as usual. When I finished my 3 mile
run It had already started to freeze. For every one's info I think
the water fountains along Riverside are either turned off or
frozen so I recommend carrying your own water especially on
your longer runs.

Michael and Chrissy (Chrissy's sister was in the warm truck)

Michael, Debi, Carmen

Michael, Debi, Bobby

Sunmart 50k Trail Race

2008-12-08T21:17:00.016-06:00

I am not too thrilled about driving in Texas but Texas sure knows
how to put on an ultra marathon.

I finished my first ultra marathon at the 19th annual Sunmart
Texas Trail Endurance Runs 50k/50-mile race in the beautiful Piney
Woods of the Sam Houston National Forest at Huntsville State Park.

We drove to Houston on Friday where we were treated to an
awesome pasta dinner and was given our timing chips, race numbers
and a travel/duffle bag of goodies such as a shirt, hat, camera,
sunglasses, rain gear, mesh backpack, desk planner, etc.
Then we drove to Huntsville to sleep for the night.

Saturday morning at the park we were given a pre-race breakfast
of eggs, bacon, sausage, biscuits and gravy, juice, coffee plus other
items.

Then off went the 50 mile runners. Forty-five minutes later it was
our turn, the 50k (that's 31 miles) runners to start. Ken Childress,
his wife Dana, Bob Lovelace and I decided to stick together for the
duration of the run to support each other. Off we went into the
woods for our first loop of 6.7 miles. We returned to the start area
where we refueled, rehydrated and took potty breaks. Then we
were off for our first of two 12.15 mile loops around Lake Raven.
Every two to four miles we had the best aid stations where they
had plenty of food, water and sports drink. Every aid station had
porta Johns (thank goodness we didn't have to keep sneaking off
into the woods).

As we tired, Ken and Bob had to keep motivating Dana and I to
keep on moving to try to reach a specific goal we had. Dana and
I kept telling each other that we was going to throw Ken into the
lake and make him gater bait. Rumor is that there is alligators
around.

At the finish line everyone that had finished ahead of us were
waiting for us and cheered us on. What an awesome group of
friends. Bob had to finish a little ahead of us because of some
pains he was having. Ken, Dana and I crossed the finish line
together. We were awarded our finisher's medals and given a
finisher's jacket. Thank you Bob, Ken and Dana. It was pleasant
enduring this run together.

Food was waiting to be eaten after the finish consisting of
hotdogs, burgers, barbecue, potato salad, coleslaw and the best
macaroni and cheese on the planet. I like to eat.

After the race we returned to our rooms to watch the OU game.
After Susan and I knew OU had this one we decided to meet up
with about 15 of the TATUR's at a Mexican restaurant where we
had a nice pre-bedtime dinner. Way to go Sooners. We didn't go
around bragging because remember we are in Texas.

Sunday morning it was time to pack it in and head for the house.
I thought I would have a miserable ride back in the car, but to
my surprise it went pretty well. I was stiff every time we stopped
along the way, but no pain while driving.

Yes Coach Kathy, I will do another ultra.
100 miles? No! 50 miles? Maybe.

Hey man, got any vespa?

Yuck! Sweaty Bobby.

Thank you Texaco and Chevron for the fuel.

One of the trails.

Duh, start line.

Ken, Roman, Bobby, Susan.

Bobby, Dana, Ken.

Bobby, Jenni, Jeff, Lisa, Jason.

Coach Kathy Hoover.

Roman Broyles.

Dana and Ken Childress.

Bobby and lovely wife Susan.

Bobby pre-race.

Bobby after race.

Bobby, Dana, Ken coming into the finish.

Bob Lovelace coming into the finish.

Lake Raven pre-race.

Post race. I like to eat.

For more of the story and more pictures go here:

http://trailzombie.blogspot.com/

Sunmart - Registration is confirmed

2008-11-21T20:51:00.005-06:00

Robert Michaels - Thank you for registering for

the 2008 Sunmart Texas Trail Endurance Runs 50K.

Your Registration is confirmed.

As if a marathon wasn't far enough I had to go and sign

up for the Sunmart 50k. I guess that makes me a certified

nut case now.

Does this mean I still have to do long training runs?

I renamed my blog to "I want to run an Ultra"?

Celebrity for a day

2008-11-17T11:49:00.007-06:00

Well I did it. I completed my first marathon.
Not in a blazingly fast time. But finished none the less.
Clap for Bobby!

My goal was to finish with a 13:44 average pace per mile.
My finishing average pace was 13:54. Pretty good guess
for someone that has never done a marathon before.
The third place clydesdale in my weight class came in
at 5:56:54. I came in at 6:03:53. I was that close to an award.
The sad thing for me is that he was a walker that didn't pass me
until the way back from Jenks. Clap for Keith Landers for doing
so awesome! I have you in my target Keith for next time. You
inspired me to push a little harder next time (if there is a next time!).

Ken ran with me the entire distance carrying a sign saying
"CLAP FOR BOBBY" with an arrow pointing to me. I never heard so
many claps and yells of encouragement. I got cheered on by the
spectators, the aid station workers, the police, cheerleaders, runners
coming from the other direction, Candice, Joye, Christen, Ken's wife
Dana, Joe, some of the bands along the route and many more. At one
spot Ken started barking and even got a dog to cheer me on.
What an experience. I say "CLAP FOR KEN". Thanks Ken.

Special thanks to Ken's wife Dana the crew babe who met us at
several stops along the route to give us encouragement.
She brought us candy, potatoe soup, hot chocolate, chips, etc.
If anyone wants to hire the best crew babe I highly recommend her.

Most of the RunnersWorld group hung around long enough to see me
come in. They grouped together and ran me to the finish line with
encouragement over the last few steps.
Thanks to all of you. It felt great.

Wow I'm stiff. I didn't listen to Coach Kathy's advice. I should have
kept moving but the big, comfy chair was calling my name.

Oops!!! I forgot to slow down

2008-11-13T20:33:00.004-06:00

Okay. Enough of the ugly girl. I had no takers.

So we are in our taper period preparing for our marathon

which is only three days away. Coach Kathy's orders: take

it easy and slow down and maybe even walk a bit.

Did I listen? Ask Susan. She told me she doesn't want to

hear me complaining. If I were in a 5k race tonight I

probably would have gotten a new pr.

Do I still want to run a marathun? You betcha. All this

training. I am now ready to put it to use. The weather

sounds like it is going to be ideal. I have avoided serious

injuries and am feeling relatively good. Hope I wake up

Sunday morning raring to go. Does anyone have a

bulldozer so we can go level out some of those hills?

Good luck to everyone.

I've been tagged by a Trail Zombie

2008-11-05T17:32:00.006-06:00

Okay, I've been tagged by a Trail Zombie. I'll play along since

I have the best sense of humor on the planet. This is the sixth

picture from my sixth hot babe picture folder. I found this chick

on the Arkansas side of Tulsa. I thought I might introduce her to

one of my running buddies, Ed or Deon (which one of you guys

has the best dental plan?). Sorry Ken and Brian, you're both

already taken or I would have considered one of you.

See, I have a sense of humor. Here is my real photo.

This is my brother-in-law Russell and sister-in-law

Christin. Russell is Susan's brother in case you didn't

know. They have both joined in to this thing we call

running. They decided to give a little back to the

running community and volunteer at an aid station

at the Turkey and Taturs trail race this past September.

Susan and I had a good time manning this aid station with

them. If you have never gotten involved with the

volunteering side of running, I recommend it.

I tag Lisa. Now you have to post.

I also tag Sandra. Both from RunnersWorld.

What? Go Run 22 Miles?

2008-11-03T12:25:00.007-06:00

What did you say Ken? I thought I heard you say lets go run 22 miles.

I did say that you lazy bum! Get out of bed and off the couch and give me 22 miles!

(I stole these photos from Ken).

We Did it. Ken got me through my first 22 miler ever. It sure helps to have someone there with you on those long runs. Thanks Ken. It must have been slow going for you.

In all seriousness, Ken was not a slave driver on our run. He was there to support me and walk when I needed. We did plenty of that. I think I learned a lot from this training run. I need to slow down and try to maintain a nice even pace. I need to eat better and probably get more sleep. The day before this long run was Halloween. At work we had all kinds of junk food that is runner unfriendly. I ate my fair share. I paid for it when I ran out of energy early in the miles.

I finished with a slower average pace than I had hoped for but we did stop several times along the way for extended amounts of time either walking, chatting with someone or eating and drinking the wonderful food and beverages we had along the way.

Can a fat boy finish a marathon. We are getting ready to find out in two weeks. Stick around for a full report.

Wanna See My Boo Bees

2008-10-31T12:00:00.010-05:00

Can you identify this photo?

It's hard to believe the Tulsa Run has come and gone.

I had a great run. Shaved 10 minutes off last years time.

That's a minute a mile faster. My time was 1:48:57.

Not too bad for a fat boy. I met me a new friend while there.

I do not know if it is a he, a she or a combo of the two.

Mile splits: 10:48, 11:16, 10:46, 11:20, 11:27,

11:20, 12:13, 12:47, 13:00 (Denver hill).

Mondays 4 miler with Susan, Michael and Ken went well.

We will be running around Zinc Lake starting next Monday

due to daylight savings time ending this weekend. If anyone

wants to join us give one of us a shout.

Tuesdays 4 mile run seemed to go by fast.

10:34, 11:43, 12:28, 11:12.

Wednesday Susan and I went for a casual 8.5 mile bike ride

on the west side. If you have never biked over there I highly

recommend it.

For a little fun on Halloween I thought I would show you my

Boo Bees.

Thursday night we had a Halloween fun run staring at

RunnersWorld Tulsa. It was a blast. We ran down Peoria and got

lots of honks and stares from people eating at their favorite

Brookside restaurants.

I think this is the first time I have dressed up for Halloween since

I was 12 years old.

Tomorrow is our last long run. 22 miles.

I am looking forward to it to see how well (or how bad

I do). I hope everyone running tomorrow has a great run.

Nice Weather for a Run or a Bike Ride

2008-10-19T18:05:00.013-05:00

Today went bicycle riding with Susan and Christin.
Rode 5 miles, stopped for a picnic, then rode 5 miles back.

Christin and Susan enjoying sandwiches.

Christin, Bobby and Susan.

Susan and Christin just outran the train.

I think I can, I think I can.

Christin pedalling up Turkey Mountain.

Susan gave up.

You're almost there Susan. Keep going.

Our last 5:45am Saturday morning I went running with the RunnersWorld group. We had another great turnout. Some of us went 10 miles others went 11, 12, 13 and more. Many ran further than they ever have before. Congratulations on your accomplishments. I hope everyone keeps running after their upcoming events. Kinda getting used to seeing everyone. Ed, Russell and I stuck together on our run. We had a strong 10 miles. Our average pace was 12:35. Here is our mile splits: 12:18, 12:10, 12:50, 12:11, 13:16, 13:14, 12:23, 12:55, 11:44, 12:52. Not too bad by this fat boys standards. Great job guys. Hope you are not too sore or too tired. I felt pretty good all weekend.

The city of Tulsa is launching a new web site on Tuesday where you can log your walking, running and biking miles. The goal is for the community to become healthier and to surpass one million miles within 12 months. http://www.tulsamillionmiles.com/

Great Weather for a Run

2008-10-16T22:04:00.005-05:00

Our daughter is all grown up and

has become quite the independent

woman. Mother hen Susan can't

stand it and wishes she still had the

little chick to depend on her.

Daughter, we really are proud of you.

Now back to running.

Wow the weather plays a huge role in how a run goes.
Tonight ran 6 miles.
10:34
11:17
10:38
12:31
12:10
11:48
After 20 miles this last weekend 6 miles seems
relatively easy. I guess that is a bonus for doing the

long runs.

Ken and Johnny sure looked strong after their 100 mile

weekend. Roman kept up with them on the way out.

I tried but they were off in a blaze and I couldn't catch them.

Brian slowed to my pace for a little while and it was nice

visiting with him while it lasted. Linda and I ran back

from the turnaround then Roman joined in. We had a nice

run back to the store.

Last one in is a rotten egg

2008-10-13T12:11:00.004-05:00

Dynamic Duo

(Ed and Bobby)

I guess I am the rotten egg. I was dead last coming in from
our 20 miler Saturday. But hey, I don't mind, I finished.
My 20 miler went decent. Strong for the first 10 miles.
Started going downhill from there. Struggled on the way back
but made it in close to my estimated time. As usual I started
out too fast then ran out of gas.

Ed and I pretty much stayed not far behind Team Bean.
Caught up with them at the top of Turkey Mountain (that
sounds impressive that we climbed a mountain). They were
soon out of site though. We stayed up with Rachael, Linda,
Jennifer and Tammy until the Jenks turnaround where they
activated their "Power Girl" powers and shot ahead. Never
seen them again from the Casino water stop until we got back
to the finish where they were still waiting to congratulate us.
Thanks girls, hope you weren't waiting long. Team Bean and
most of the others were still hanging around also. Thanks
for the encouragement guys and gals.

Did anyone else struggle with those stairs crossing Riverside
near 31st on the way back? Kinda made me feel like an old man.

Thank you Susan & Candice for being such great cheerleaders
and checking on us while we were out.

Thank you Dave for the course, the water stops and the chalk talk.

Ken, since you are running with me in the marathon here is my
one mile lap times (not counting brief stops) to give you an idea
of where I am at:

11:49 13:55 11:57 12:38 11:59 13:30 11:34 12:11 13:17 12:36
14:32 14:21 14:16 15:44 13:41 15:19 14:46 15:29 16:11 14:45

For something funny go here to see my campaign for President:
http://www.tsgnet.com/pres.php?id=46832&altf=Cpccz&altl=Njdibfmt

6 keys to efficient running

2008-10-08T08:12:00.010-05:00

Running Efficiently

Smarter Cardio

6 keys to efficient running

By: Matt Fitzgerald

Illustrations by: Headcase Design

Run tall
Gravity and weak core muscles cause many runners to "fold"
in the middle when their feet land. This sitting-down movement
wastes energy. Imagine that wires are attached to your shoulders,
pulling you up slightly. Thrust your hips forward a bit and think
"stability" when your foot hits. Running tip: It's easier to run tall
if you've worked your core properly; find core exercises here.

Relax
Tension in your arms, shoulders, neck, and face reduces efficiency.
Arms and fingers should be loose. Unclench your hands and let
your jaw jiggle.

Breathe right
Your breathing should be rhythmic and deep, and you should
feel your diaphragm, not your chest, doing the work. Exhale
with controlled force. When you pick up the pace, don't let your
breathing get shallow.

Land on the midfoot
A heel-first landing is a brake. It means you're extending your
leg out too far in front of your center of gravity, so it takes more
energy to move forward. And it's shaky, so your muscles are
working on stabilization instead of forward motion.
Running tip: Shorten your stride. It'll feel odd at first, like shuffling,
but once you get used to it, focus on thrusting backward with force.

Run softly
The louder your footfalls, the less efficiently you're running.
Try running more quietly; you'll be unconsciously switching to a
midfoot strike and a shorter, quicker stride.

Swing symmetrically
Check your form on a treadmill in front of a mirror. If one arm is
bent more than the other or swings more, you have a
musculoskeletal imbalance that can slow you down. Target the
weaker side with strength and flexibility exercises.

Solid Nine

2008-10-06T13:06:00.005-05:00

Saturday had a solid nine miler. The course was mostly the Tulsa
Run course including all of the hills. Have you signed up for the
Tulsa Run yet? This was a cut-back week from last weeks 18 miler.
After 18 miles, 9 miles seems short and easy in comparison. Even
though these long runs are keeping me sore, my legs are starting
to feel really strong.

This weekend Susan and I joined the bicycling world. Now we need
to put "On your left" into our vocabulary.

My New Wheels

I noticed Ed is back. I seen his race results from the F3 Sprint
Triathlon in Claremore. Way to go Ed. Hope to see you out
running this week. How's that bunny slipper?

Happy Birthday Susan

2008-09-29T06:54:00.002-05:00

Happy birthday Susan.

Cheer up, you are only 48, and have a great day.

Way to go OU, OSU, TU and RunnersWorld

2008-09-28T13:54:00.009-05:00

We all won yesterday (Saturday). If you came out and ran,
whether you had a great run or a lousy run, like me, then
you won in my book.

Wow, 18 miles in the history book. Only a 20 miler and a
22 miler to go before the big event. Hang in there everyone
training for the Tulsa Run, Route 66 or whatever event you
are training for.

My run didn't go as well as I had hoped but maybe that
means my next long run will be better. I thought I had
slowed my pace but apparently not enough as evidenced
by Kathy's clock and by the way I started to feel. By the
time I returned from the second 6 mile loop my back and
legs started stiffening and tightening. My stomach was
churning and my feet were getting sore and tired. I had
one more 6 mile loop to conquer when the mind games
started - you can't finish the third loop, you will never run
a marathon, you feel too terrible, where's the restroom
(glad I found it in time), where's Ed? But I didn't listen to
those voices in my head, so I took off on that third loop.
I'll admit I slowed to a walk several times on this third loop.
It took over an hour and a half but I got it done. I was glad
to see some of the other runners and Coach Kathy had stuck
around to see the last of us come in and give us encouragement.
She stressed that it didn't matter how fast you think you should
be going but the time on your feet is what counts. It was a
learning experience.

I didn't have my usual running partner Ed with me this time so
had to put in all those lonely miles with my shadow.
Ed is in L.A. (Lower Alabama) on business. I hope he is getting
some running done.

Paparazzo Ken was missing in action also. He was off fighting his
own battle, A 50k run in Kansas. He called me Saturday evening
checking on my days run and to give me encouragement.
Thanks Ken for the call. Keep an eye out on the Trail Zombie blog
for his race report.

Tackled Them Hills

2008-09-21T17:06:00.008-05:00

Wow! Those were some hills on Saturday compared to last

weeks flat course. I have overheard some of the other runners

saying they actually like some hills thrown in. I have to agree.

Even though it is tougher it kinda makes it more interesting,

challenging and a little less boring. So Kathy (or was it really Roman),

even though you gave us the hills you just might have went up in the

popularity contest with Dave. The weather was awesome.

The pace I am shooting for in the Route 66 marathon is 13:30/mile.
That will be a time of under six hours.

My average pace on my long runs up til now have been:

July

8 miles - 13:52

8.5 miles - 13:10

7.5 miles - 12:18

9 miles - 13:35

August

10 miles - 14:12

8 miles - 13:08

12 miles - 13:59

6 miles - 13:19

14 miles - 14:33

September

9 miles - 12:57

16 miles - 14:19

8 miles - 12:43

16 Candles

2008-09-15T19:24:00.015-05:00

No wait, that was no birthday party. It was no party at all and there

was no cake or 16 candles. Saturdays run was 16 miles of nuttin but

huffin and puffin and tryin to not blow chunks. That was a painful

run and the pain has hung around a couple of days now, but getting

better. The first 8 miles felt pretty strong. Then came the turnaround,

it felt like someone pulled the plug and my batteries ran down. Where

was the rain? I wanted to run in the rain. It finally came about 2 miles

from finishing. I loved it while it lasted. Coach Kathy tried to make me

feel better by telling me that we only have three more long runs til

our marathon. She forgot to mention they are 18, 20 and 22 miles

long. Can I make it?

My hat's off to Ed. I think he discovered the cure for a hangover.

He came out and ran 16 miles despite a hangover. I tried to stay in

front of or to the side of him because the word hurl came up a couple

of times. At some point along the run either his hangover went away

or the pain from running became so great that he forgot he had a

hangover.

Sunday, me and the lone bunny slipper (you need to have been

following the RunnersWorld blog

http://www.runnersworldtulsa.blogspot.com/

to know what that is) went and helped run an aid station at the

Turkey & Tatur trail race.

The weather was awesome and there were many great runners
out. I wonder how they must feel after running 10k, 25k and 50k
distances on the trails. Hope everyone is recovering.

Monday took a one day vacation. Susan and I went and visited our
daughter at her work and then went and tried a place for lunch
recommended by Ed, Uncle Vinnys. We got a Stromboli and a large
pizza. Um, um good. Got leftovers for tomorrow.

Susan and I met Michael on the west side at Turkey Mountain and
got in 4 miles. Took it fairly easy and it felt good except now I need
to ice my knees. Noticed on the way home that Ken and Brian were
out on the trails cleaning up after the race. Great dedication guys.

Susan says to tell Ed that even though Uncle Vinnys is great food it
is not wise to eat there just a few hours before running.
I had no problems.

Apologies to Dave

2008-09-07T13:00:00.012-05:00

We apologize Dave. Even though your course had some hills
slave driver Kathy has you beat.

In some weird way though everyone seemed to not mind
the hills this time around.

Was looking forward to what I thought would be an easy
7 miles after doing 14 last week. We ended up going 9.
It turned out to be relatively easy considering the hills.
I don't know what made it seem easy. Was it the cooler,
rainy weather? Was it because I am getting stronger?
Was it because I ran alone (Ed overslept) and I wasn't
trying to keep up with anyone? Or could it have been the
Casa Bonita food I ate the night before, magically fueling
me somehow? Maybe a combination of all of the above.
By the way, I do not recommend Mexican food the night
before a long run and Chili dogs do not work well the day
of any run unless you want the runs.

My average pace remained under 13 minutes.
If I can keep that up I will beat my estimated time of
6 hours for the marathon.

Coach Kathy promises a nice flat course for next weeks 16 miler.

How to dry your wet running shoes:
Stuff them with wadded up newspaper and set aside til dry

Got any pains? Here is a couple of recipes for
reusable ice packs:

3 cups water
1 cup rubbing alcohol
place in one gallon Ziploc freezer bag
shake to mix
remove excess air
double bag for leak tightness
freeze 2-3 hours

For smaller size use:

quart-size freezer bag
one-half cup rubbing alcohol and one cup of water

Route 66 Marathon

2008-09-04T13:26:00.003-05:00

Just signed up for the Route 66 full marathon.
What did I do? Am I crazy?

Wow what a difference a little cooler weather makes.
Tonight it was 70 something °F and I felt great for a
change.

mile 1 - 12:03
mile 2 - 12:04
mile 3 - 11:49
mile 4 - 12:06
mile 5 - 12:05

How's that for consitency?

Can't wait to see what happens when it gets even cooler.

I think a challenge from Ed helped me out some also.
We went out together for the first 2.5 miles. He decided
6 miles was in his feet whereas I like to stick to the
schedule so was running 5. He said he would kick it up a
notch and try and catch up with me. He did make gains
because he made it back to the store not long after me but
he never caught up. Great job Ed but I will pat myself on
the back also.

My toes hurt!

Thanks Lisa Butler for speaking and RunnersWorld for hosting
the Trigger Point Massage & Relief for Plantar Fasciitis seminar.

14 miles with 12.2 to go

2008-09-01T14:10:00.020-05:00

Milestone for the month of August: 102 miles

Monday went out with Michael on the west bank and got in 4 miles.
Got another 4 miles Tuesday with the RunnersWorld group.
Thursday evening started out with the RunnersWorld group and as
usual started out too fast and struggled for 6 miles with Ed.
Ed was kind enough to hang back with me. Thanks Ed.

Saturday ran (mostly ran) 14 miles, again with Ed. That's the most
mileage for both of us. We started with Deon but I guess our pace
was just a little slow for him so he inched ahead and was soon out
of site with his cousin Crystal. He and Team Bean were about a half
mile ahead of us at the last turnaround. We had Rachael, Linda and
Jennifer in our sites for much of the run, but eventually they got out
of our site also. The first 3 miles felt strong. Every time I looked at
my Garmin, our pace was between 12-13 min/mile. Sometimes a
little faster and sometimes a little slower.

Some points along the way I felt nauseous.

When we got done I was drained
of energy and really tired.
Didn't really hurt, just plain tired.

Did anyone else's feet feel like this?

This is not my foot but my feet felt about like this.

That's 28 miles for the week. Not 50, 80, 100 or more like some of
our fellow runner's, but hey, we are climbing up that mileage hill.

Charlotte, can't wait for your "Psychology and Running" talk.
I'm needing it about now, as I am wondering what the heck I'm
doing thinking I can run a marathon.

FYI:

Psychology and Running..... What goes on between your ears
when you run? Charlotte Lindley, with Lifestyle Fitness
will be in RunnersWorld, Thursday, September 18th at 7:00pm
to talk about the mind games we play when we run and how to
eliminate the negative self debilitating chatter.

Snacks provided.

Please RSVP to runnersworldtulsa@sbcglobal.net

To the center of...

2008-08-24T17:35:00.009-05:00

Saturday got to go back to the center of the universe right here in Tulsa, Oklahoma. This time it was uphill all the way. Thanks Dave. I also found out that Tulsa has a portal to the center of the earth. It is located at the AMC theater, screen one, row one, under seat one. Under this seat is an ancient volcanic lava tube that leads you on a journey to the center of the earth. All you have to do to gain access to this ancient hole is pay the cashier your $10. For exchange you get a ticket and a cool pair of 3d glasses so you can experience this underground world in all it's spectacular beauty.

Here I am in my cool 3d glasses

I had planned on attending the mud run as a spectator. Had to change plans a couple of hours before going. When the daughter calls and asks us if we want to babysit and keep the granddaughter overnight we will drop everything and take her up on it. Sorry I missed everyone gettin dirty. Hope it was fun. The granddaughter wanted to go see the movie mentioned above. We had a good time.

Sunday morning we took her to Owen park where we had ran on Saturday. While there we seen a homeless guy taking a bath in the parks sprinkler. Probably one of the cleanest homeless people around. He was even brushing his teeth.

Oops, wrong house. That's my house. Here's the real one.

Susan and Katie

Spending Time with our Princesses

2008-08-22T09:25:00.013-05:00

Thursday night Susan & I had the pleasure of spending time with our granddaughter Katie & our daughter Alicia. We are not prejudice or anything like that but we truly think we are blessed with the two most beautiful girls ever. Alicia who gets her looks from Susan but her personality from me is truly a joy to be around. She has turned out to be a good little wife & mom to our amazement since she was so shy & spoiled growing up. She works hard for her husband's family business and enjoys spending her free time with her daughter & husband and watching movies.

Now comes to our princess Katie.

She is 6 years old and so full of life and makes us laugh every time we are around her.
She is in the first grade and very smart we might add. She loves to read all the time and you won't find her without a book somewhere nearby. Last night we watched her for awhile because her parents had to go to the school for a parent meeting. Susan asked her what book she was reading now and she brings out this thick Nancy Drew type book which was several hundred pages long and Susan asked her if she really was reading it with those big words and she looked at her like she was silly and said "Yah duh!". She also likes to critique me when I haven't shaved my face because if I am the least little bit stubby she lets me know by saying "papa shave!". We were having a good time playing with her last night and when she saw her parents coming back from their meeting she said "I hope the teacher told them I was doing good". When her parents came in she asked them what the teacher said about her doing good and her dad jokingly said that the teacher didn't want her to come back because she was bad and Katie said "dad! are you kidding me!". We all got a big laugh out of that. This is why I wasn't running with you guys last night because our princess was needing us. That's my story and I'm sticking to it.

Confession

2008-08-21T12:27:00.009-05:00

After running last night I had to go home to Susan and make a confession. I found out Michael is my son. I guess he will have to change his name to Michael Michaels. That makes Chrissy (his wife) my daughter-in-law. Welcome to the family Chrissy.

LOL ! Don’t panic people. Only joking.

What really happened follows:
I have to miss our normal Thursday evening training run so

I decided to hook up with Ken and Michael last evening and get

5 miles on the Turkey Mountain trails to make up for my lost night.

On the trails we met up with Brian and the speed demons coming

from the other direction. We stopped and chatted for a while.

They had a new girl running with them (I forgot her name).

She asked if Michael and I are father and son. We told her no but she

couldn’t believe it. She said we looked too much alike. She is

African-American so I guess we all look alike to her

(NO OFFENSE INTENDED).

Ticks – 0, Chiggers – 0, Bee/Wasp Stings – 0, Falls – 0,

Snake Bites - 0, Poison Ivy – will know in a day or two

Anyhow, see everyone Saturday morning bright and early.

Shhh! Don't Tell The Doctor

2008-08-18T21:43:00.011-05:00

Susan got to get back into her running shoes but don't tell her Doctor.

She had a good day today and felt great so wanted to go out with

me this evening and try some walking. We joined Michael at

Turkey Mountain. She couldn't stand it and had to try some

running against Doctor's advice (but hey, it gets in your blood).

I think it about done her in as shown here:

No CPR required as she bounced right back up for this pose.Michael and I got into a race with this guy on a bike.
Where did he go? We must have left him in our dust. It was a nice evening for a run. Unbelievable for the middle of
August. Susan hopes she will not pay the price tomorrow
for running tonight. Where were you Brian and Ken?

The Miles Are Getting Serious Now

2008-08-16T14:51:00.008-05:00

12 Miles running today. Almost half a marathon.
I think Ed must have had to slow way down to stay with me.
Thanks again Ed, great run. We had an average pace of 13:59/mile.

Mile 1 - 12:06
Mile 2 - 14:26 (stopped for a minute and talked to coach Kathy)
Mile 3 - 12:39
Mile 4 - 12:24
Mile 5 - 12:41
Mile 6 - 16:11 (hung out for a few at the Turkey Mountain water stop)
Mile 7 - 12:48
Mile 8 - 14:04 (getting tired now)

Mile 9 - 15:24 (getting drained of energy, walking some and watching the Riverside 5000 race)
Mile 10 - 15:06 (got to keep going)
Mile 11 - 15:21 (that darn hill at Harvard along the Creek Turnpike)
Mile 12 - 14:40 (gotter done, only 14 more to go for a marathon)
Ed had more energy than I did, he ran up all the big hills when I walked them. I'll bet he could have kept up with the Bean Team or Linda and Rachael (welcome home Rachael) who were nowhere in site.

I sure am impressed with Sonya. She is training to walk the entire Route 66 marathon. She is a super fast walker and continues to put in all the miles that the runners do. She always get done not long behind me. She would beat me walking for sure.

Went home and showered. Took Susan out for breakfast at Village Inn.
What a surprise, while eating we were joined by Kathy, David, Roman and Ken. Had an enjoyable visit with them.

Tuesday PR

2008-08-13T12:37:00.005-05:00

Got a Tuesday pr. Ran 5 miles through the desert, no wait, that was the trail on riverside between 71st and 81st. That's the most miles I have ever ran on a tuesday so I'm chalking it up as a new pr. Kept up a pretty good pace with Ed, Linda and Jennifer Y. Great to see Jennifer Yeager back from out of town. I hear rumors that Deon is back in town.

Monday evening at Turkey Mountain, Michael and I were walking back up the hill to the parking lot after our run. It was slick out due to the mist. A bike rider was coming down the hill around a curve and he took a nasty spill right in front of us. He was ok but skinned up pretty good. Please be careful when biking or running when it is wet out.

Woo Hoo! New Sneakers

2008-08-09T16:37:00.003-05:00

Woo Hoo! Got me a new pair of running shoes from RunnersWorld-Tulsa (free plug). Got me the Asics Gel-Nimbus. My feet are thanking me. Had four hundred miles on my last shoes. I didn't realize it but had worn through the insert on one foot and that was causing a blister. Ken helped me try on about 8 pairs of shoes before I made the decision to go with the first pair I tried. Could have saved us both some time and I wouldn't have had to make so many running trips in front of the beauty shop next door. I've always wondered what kinds of conversations they have about us crazy runners. I also bought me some new inserts for my old shoes so I could still use them on a rainy day or maybe on the Turkey Mountain trails.

Awesome weather today. Ed and I ran our eight miles together. Thanks Ed for keeping me moving. We carried our own water bottles (you gotta see Ed's blog for his) so we didn't have to stop at the water stops. We would pass some of the other runners (Linda, Jenni, Lisa, Jason, Marvin and dog) at the water stops then they'd pass us. At one point we passed Lisa and Kim of the Bean Team. They looked lost without their run leader Deon. Hey Deon, we want you back from Iowa. Jennifer and Rachael, we need you back also.

How many of you guys ran up the Woodward park hill? I for one had to walk it. Ed was feeling pretty good and soared up it like it was meant to be conquered.

After running, went with Ken, Kathy and Susan and refueled with breakfast at Duffy's restaurant 15th and Lewis (another free plug). Missed you Brian.

Time to rest.

Oops! and update on Susan

2008-08-07T21:41:00.006-05:00

Oops! Went out too fast tonight and the legs paid for it.

Man oh man the weather was awesome tonight.
83°F feels a lot better than 103°F. Started out
running with the group and pretty much kept up
for the first mile. I first thought everyone had slowed
a bit but then realized I had started too fast. After the
first mile my lower legs tightened up. Had to slow down
to a snails pace. My legs finally loosened up at about
3 to 3.5 miles. Got my 6 miles done. Went home and ate
some awesome leftover homemade meatloaf and watched
Big Brother. Sorry you got voted out Jessy, but look at the
bright side, you get to go back home to Iowa and pump
some more iron.

Now a medical update from Susan:
"Hey everyone, just thought I would give you all an update as to what I found out this week from my heart Dr. I don't know much more than I did which is very discouraging. He is sending me for 2 more tests next week and after that he will slowly increase my heart meds to another 100 mg which will kick me in the rear. I am sure none of you had to experience taking heart meds. Let me tell you hopefully you all will never have to experience it! They make you very tired, you stay nauseated all the time, lightheaded etc. Now I will be taking in more dosage. Bobby will think I am totally useless LOL. The Dr. said if the added dosage doesn't help then he will send me to an electrophysiologist to discuss surgery. I think maybe the surgery wouldn't be so bad after all because then maybe I could come off these horrible drugs that are poisoning my body. He also told me I couldn't run (like I feel like it) until we can get my heart calmed down. I miss running with everyone so much but I will definately be at the finish line cheering everyone for the Tulsa run & Route 66 for those who are running in them. Everyone have a blessed rest of the week and please keep praying for me. Susan"

The Four Stages of Life:

Yep! That about sums it up!

Making Your Own Toenail Necklace

2008-08-06T12:13:00.003-05:00

Got in 4 miles Tuesday night.

Wow! What a turnout we had despite the heat.

click here --->>> Making Your Own Toenail Necklace

Mowing and Running in the Heat

2008-08-04T19:44:00.006-05:00

What a pleasant surprise this evening.
Ken and Dana came out and ran with me.
We ran on the west side of the river for 3 miles.

Down at the sewer plant they had the flame
throwers going. I think that would be a great
place to stop during a run and have a weiner or
marshmallow roast. You can feel the heat coming
off those burners as you go by making a hot day hotter.

Have you ever wondered what your heart rate
would be while mowing your yard. I have.
So Sunday I strapped on my heart rate monitor
and went and mowed the lawn. It was between
120 and 130 bpm. It takes me right at an hour to
finish so I'm calling this good for crosstraining.

The heat is on

2008-08-02T14:20:00.007-05:00

Wow! Can it be hot at 5:45am? You betcha.

I went home after running 10 miles today.

The wife said to get outside and ring out those

shorts. I had to take a photo of this as proof

that I must be dehydrated.

Speaking of hot, take a look at my new wife.
I traded broken Susan in for a new model.

Just kidding. Took Susan to the beauty shop
for a new doo. Hope this makes her feel better.
She goes back to her doctor on Wednesday.
Hopefully we will find out what the next step
will be to get her well so she can start coming
back out to run. She misses running and
everyone in the group.

Back to todays run. Gotter done. Kept up pretty
close with some of you guys today til about the
Center of The Universe. Shortly after there
Grandpa Ken (he got a new grandson on Friday)
caught up with me and we finished up the first
5 miles together. Roman joined in for the final
5 miles. At the pedestrian bridge Roman pointed
out that the American flag was limp. We didn't
have a breeze. Breezes were few and far between
today. My energy level got zapped about the 7.5
mile mark, guess I need to eat more Gu. Joe offered
me his spare Gu, but I passed because he pulled it
out of his sweaty shorts and said it was melted.
8.5 miles into the run I started feeling nauseous as if
I had eaten some bad Chinese food or Joe's sweaty,
melted Gu. My feet and legs hurt, can I really go
26.2 miles? I think I will let sick Susan baby me the
rest of the day. See some of you Monday evening and
the rest of you Tuesday evening.

Running Update July 31, 2008

2008-07-31T22:23:00.006-05:00

6 miles tonight. All the way from RunnersWorld to our Tuesday night
meeting place and back. That is the most I have done on a weeknight
since I started running a year and a half ago. Had to walk more than I
had hoped but I was tired and it was another scorcher out there. Was
pleased with my finish time though. Ran some with Marvin, Ken and
Roman. Thanks guys. Couldn't keep up with Ed or the Bean Team.
They looked a little drained at the 3 mile turnaround but kept on
chuggin along. Great job guys and gals.

Anyone figure out the cost of the kidnappers clothes? I think I did but
no confirmation yet. If I remember right my guess was 137.50.
Top 70.00, hood 12.50, sunglasses 27.00, gloves 28.00, hanging out
with running buddies - priceless.

Tomorrow a rest day (except for work) to get ready for a 10 mile
Saturday run.

Running Update July 30, 2008

2008-07-30T12:22:00.000-05:00

Great news from the Sports Medicine Specialist I seen on Monday.
No surgery required on my knees, keep running, do strengthening
exercises for my legs, take glucosamine condroiton, Ibuprofin
and ice the knees.
Go back in one month.

Ran 3 miles with Michael Whitten and Ed Monday evening on the
west bank of the river. We took it slow. Felt good.

Man it was another hot day Tuesday evening.
Got in another 4 miles with the RunnersWorld group.
Had to walk more than usual.