Diggin' Jack

Jack workouts are coming around. Think this is week number 5 for the track workouts from the Jack plan. This mornings workout was 200 meters with a 200 meter recovery another 200 meters with 400 meter recovery and then 800 meters with a 400 meter recovery. Repeat 4 times.

Thought my fitness had improved enough to adjust my paces, but this workout confirmed I'm still not quite ready. The steady state runs are getting easier. The factor that really still impacts the workout is the temperature and humidity. No break from it this morning. 74 degrees and very humid. Paces came in where they should. Well except for the last 800 meters, my big toe was sore in the first 100 meters. Slowed the pace and completed the repeat. Hindsight probably dumb, but no harm.

Mileage has been in the mid 50's for the last eight weeks, with only a one week dip into the 40's when I took a couple of days off. Started another streak after that break. Still not committed to any attempt for a long term streak. Because, after all running streaks are stupid and selfish.

Really need to convince someone else to do these workouts so they can decipher some of the workouts. I've changed some of the steady state/T pace/whatever workouts to simplify the day. Last week it was 3 miles worth of work right around old marathon pace, just because I'd need to have the workout written out on paper to know what to do next. Plus it was hot. Kinda hard to pull off at 0' dark thirty in the morning before the sun is up.

I have started to take a Succeed cap before the track workout if the temps are above 70 degrees. This morning I also ate a banana. That's a first, usually it's only one cup of black coffee before every run. Only exception is on long runs. Anything over 12 miles and I'll eat a pop tart before the run. Stopped taking water on the long runs. Don't plan on doing any runs over 12 miles for a month or more any way. Seems to work well to teach the body it can do without water for the shorter distances. Not quite up to the daily 10 miles, but getting close.

Can't believe its July and I haven't even been on the bike yet. Gotta give that bike rider who shall remain unnamed credit for my distaste with cycling. Love to watch the Tour de France every year. Started looking for the channel on my tv almost 2 weeks ago. I'll guess it's only on one channel on a weekend wrap up show at some odd hour when no other "real" sporting events are being televised. Sad that one loser can leave such a disgust with the sport. Guess us Americans got spoiled with the daily live coverage and the nightly recaps in high definition. Can't blame the tv exec's, cycling was never enjoyed by the masses in America. Only got to a marketable level when the media made a promising rider into the all American dream. Really that's probably what lead to his downfall. Someone whispering in his ear for one more comeback. He should have just retired.

Running is stupid

Not really the act so much, as some of the dumb things runners attempt. Like this morning, 20.9 miles shouldn't be that difficult. But, if the longest run you've done in the last 3 weeks was only 10 miles. Pretty dumb, especially when that was only yesterday. Got the idea for this little stunt from Strava. They have this challenge going on for July 27-29 to run 50k. Seeing as my last Strava challenge was a bust, this latest one was right in my wheel house.

Got up early, so I could get out the door by 5 am. In hindsight, probably should have started an hour earlier. Made sure I had a hand held water bottle, three gels, and six Succeed caps. Planned on taking the gels at 8 miles, 12 miles and 16 miles. The S-caps, I'd take every 5 miles.(brought extras) Decided to run from the house to the Stones River greenway, instead of in the country. That way I'd only be on the road for 2.5 miles each way, the rest on the greenway. The advantage of the greenway; lots of shade and a bathroom/water fountain at 4 miles, 6 miles and 8 miles on the way out and then again on the loop back.

Johnny's version of "Hurt" puts the Nine Nails version to shame.

Had to have a treasure hunt before I even left the house. My headphones weren't working with my mp3 player. One of the ear buds had already stopped working and of course now the other wasn't either. Least it happened before I left the house. Got out the door and probably only lost 5 minutes.

Started out slow and never really ever picked up the pace. 10 minute miles for the first six miles. By mile seven the sun was up enough to blast through the trees and it started heating up. I'd already taken my first S-cap at 5 miles. First gel at 8 miles was a Vanilla Bean flavored GU. Yuck, thicker than toothpaste, had to wash it down with water. Made a dumb mistake at the turnaround at 10.45 miles. (need 20.9 miles to get 50k) Instead of taking my S-cap, I took another gel. This one was a pineapple flavored Roctane GU. Just as nasty as the other GU. Took a little while to get back going again. That's way I don't like stopping.

So at this point I'm at the turn around point, 10.45 miles out. Half way home. I hadn't stopped to refill my water bottle yet. Did make that stop at 12 miles. The water was really cold at the water fountain. Also, re-wet the bandana around my neck and wrung out the one around my head. Shorts were completely drenched. Good thing everything had been lubed before I left the house. Decided to take my last gel at 14 miles, that should be good enough to get me home. It was a Hammer tropical flavored with caffeine. The first of the morning. Really hoped it would pick me up, because it was really warm.

Didn't stop at the next water stop. Thought it would be tough to get back going again. Should have made the stop. Within the next mile everything fell apart. Started to get dizzy. Uh oh. Started walking. Don't think I was dehydrated, though at this point I had stopped sweating. Fingertips were getting tingly. Finished off my water bottle. Lots of folks out on the greenway, figured I'd just walk to the next water stop and call the wife. Ended up walking 2.5 miles. Didn't get the 20.9 miles, only 17.5 miles. Maybe I'll run this evening or tomorrow morning to get the last 3.4 miles of the 50k. Now that would be stupid.

No thinking allowed

Only in the USA are you able to sue someone because you can't be bothered to think that maybe that flashy ad on TV or in the magazine isn't reality. DOH! Or maybe it's just the knuckleheads in California are to stoned from smoking their medical marijuana. &^%$#@! are people really that stupid? Or is just crafty folks and sleazy lawyers trying to squeeze some dollars out of whoever* hasn't covered their ass sufficiently?
*Big company deep pockets, right? 

First heard about Nutella on one of the running boards I frequent. Come on, some woman is stupid enough to believe her little angel isn't going to get pudgy eating a chocolate flavored hazelnut spread.


Ferrero, the makers of the creamy chocolate and hazelnut spread, Nutella have settled two class-action lawsuits with consumers who sued over the company’s advertising claims that it was a good-for-you treat.












Then this morning the headline on the local paper is about a shoe company being sued because "the shoes don't really make your tush smaller" This company is going to pay out $50 million, only half of what another shoe company paid to settle claims their shoes strengthened muscles. Absolutely crazy, just think how much the lawyers will be paid.

death of a Garmin 305

Picture is a little out of focus, but the far right contact is gone. (8 gold colored/brass contacts are smooth on the side with the battery, and almost spring like on the other half of the watch)


First couple of hints earlier in the week. On three separate runs, it would just turn off. It would turn back on, but shut off a couple more times before the end of the run. Thought it wasn't getting a good enough charge, because it wouldn't connect to the cradle for recharging. Cleaned the contact points on the bottom and that seemed to get it to charge.

Today, it shut off again, three different times during the run. Googled and found this thread on the Garmin website. Tried the soft/hard resets. That didn't work. Downloaded and reinstalled the firmware. That didn't work. It would charge completely, but shut off completely after removing from the cradle. Decided to crack open the case and see if the contacts for the battery were corroded. The case separated and opened rather easily. Sure, enough one end of the watch has several connectors, one was completely corroded and the other was gone. Corrosion must have eaten the metal completely. I was able to get the unit to turn back on by prying the remaining good contact up to make contact where the other contact had been. Don't know if I'll attempt to solder a connection or not. (edit to add) Tried to solder but what was left of the contact broke off after soldering.

Time to buy a new Garmin. Can't complain to much. I've had this watch for 3 years, and 5 months. I've run right around 9,000 miles with it. Pretty cheap, if you look at it that way.

another rainy day

How about those abs?

Sure like to have abs like that when I'm 56 years old.

Looks like another rainy day. May set a record for the wettest month in 10 years or something. Even got rained on yesterday morning on the bike. Hate riding the bike in the rain. Radar showed the one little rain shower had moved out. Go figure.

Off schedule on speed workouts this week. Last night was the first speed workout of the week. EB and I did 16 x one minute at 3k pace with one minute recovery. Great workout. It was definitely hot and humid. Friday morning is the next scheduled speed workout, 40 minutes at adjusted tempo pace. I'll have to do that one alone. The guys did their tempo workout this morning.

Pet peeves. Nails and other sharp objects on the road. This mornings run was littered with sh*t on the road. First, right in our subdivision where they had just re roofed a house, a pile of staples. Then on the roadway, I picked up 2 handfuls of 16 penny nails from about the same spot on either side of the road. Jeez. I've gotten my fair share of flats on my bike from that crap.

full moon

Big full moon this morning for my speed workout. Ended up with 3.5 miles of warmup. Went by Siegel HS, hoping WH had the track open, nope. Ended up out on the road with my marked 1,400 meters. First set of 6 x 200 meters, I couldn't get the pace dialed in, ranged from 41 to goal of 39. Took a 3 minute rest and then 6 more, 200 meter recovery between each. These were better, 37, 37, 36, 39, 39, 39. Mile and a half cool down home, real slow. Nice and cool, around 58 degrees with a little breeze.

Monday was a off day. Didn't sleep in though. Didn't even do any weights or bike.

Pet Peeve. Garbage and litter. You'd think with all of the hype about going green, we'd have less trash and litter. Someone threw 10-20 used diapers on the roadway right in front of the high school. What a scum bucket, least they could have done was swing into the school parking lot and throw it in a dumpster. Reminded me of the old Tennessee Trash commercials from 1976. Also, with the push to make everything cheaper, most products are throw away. Nothing is built to last anymore. Plastic and more plastic, cheap and flimsy products.

MUPS

Pet peeves, MUPS. Multiple Use Pathways. I have a love/hate relationship with these pathways. As a runner I love them. Jeez, that's one of the reasons for moving into the neighborhood where we live, the proximity of the MUP or Stones River Greenway. Asphalt pathway for the most part with some sections of concrete and wooden plank bridges. Lots of different trail heads with lots of parking. New section will extend all the way to Barfield Crescent Park with close to 10 miles or more of pathway.

But, this morning the railroad crossing from General Bragg's HQ was torn up going to the Stones River Battlefield. I saw it last night on our speed workout. Forgot about it until this morning when I rode up on it on my bike. So, I was forced to ride the greenway. Not very many runners or walkers. Saw a fox run across by the dam. The greenway is to narrow in spots, plus you have to go slow and watch out for the runners and walkers. I'd rather go ride in the country, but don't really have enough time for that in the morning. Only able to ride for about an hour, before its' time to go to work. Plus, I don't want to deal with commuters more worried about getting to work, than the old guy on the bike. The MUP is great for runs, walking or riding the bike slowly with the kids. But it just doesn't cut it for a training ride on a road bike.

Local biker was killed last Friday. Saw the wreck on my way home. His bike was still on the side of the road, and the police were marking the pavement. Really makes you think. He left behind a wife and two daughters. I've never ridden that road: cars go to fast, no shoulder and to many blind curves. But the local bike club rides there often as do others. It's the road out of the back of my subdivision. I usually ride from the house out the other end of the subdivision. Guess a solo rider is more vulnerable than a group of riders, but I have only ridden with a group on one occasion. It doesn't matter how defensively you ride, one moment of inattention from someone in a car and you can become a statistic.

Customer service

Thought customer service was a thing of the past. Seems like its getting harder and harder to find. Good news, it isn't dead. A/C starting acting up towards the end of summer last year. The motor that pulls the heat out from the coils was going out and finally did go out. Called Tenpenny Heat and Air in Murfreesboro and explained what I thought was the problem. He said he'd be out the next day. He calls me up the next day and tells me, "you're all fixed". Huh? He'd came out later the day I'd called to see what motor was needed, so when he came back the next day he could repair it. Wow.

I've been putting off getting new shoes to the point that on my next run my toes would be poking through the top of the shoe. Design defect in the Asic 2130's I've been using the last couple of years. They keep making the shoes heavier in the sole, but cheapen up on the uppers. Actually bought a different brand this time last year because I was so disgusted with the 2130's. Hated that shoe and went back to the 2130's.

Pet Peeve. Design changes and/or model changes in shoes. Every year the shoe changes color or has a slight design change, to justify the increased price? I quit wearing Nike's 10+ years ago because they stopped making the Pegasus shoe that was my favorite at the time. Now it's back, but not me, haven't worn a Nike shoe since. Asic's does the same thing but each evolution of the 2130 has been acceptable, except for the price. Now it's called the 3000.

Roadrunner sports use to show the previous model in their catalog in a table format with the weights of the shoes, very informative. They've quit doing that. I still buy from them primarily because I hate to pay retail. Plus most stores don't keep very many of the old models or discount them very much. That's typically how I'd buy my shoes. I buy the previous model that has been discounted. I haven't bought online now for the last 3 pairs of shoes. What the heck, the extra $20 is my donation to the local running economy.

I've shopped all 3 different stores in Nashville that sell running shoes, Athletes House, Fleetfeet and Team Nashville. No complaints on customer service at any of these stores. Fleet feet has a store in Murfreesboro as well. I've been to Team Nashville a couple of times at the old store location, they've since moved down the street closer to I-440. My only complaint on that store would be the tiny size of the shop, but I hear that has been addressed with the new store.

Yesterday was my first time at the Athletes House. This will be my new destination store for shoes. It's a throwback to the type of running store I found in Texas, lots of inventory stacked to the ceiling, but not crowded so much that you couldn't move around in the store. Speedy told me about the discount section in the back of the store. That's were I headed when I walked in the door. I pretty well knew what I wanted and Maureen helped me find a shoe. Ended up with the Asics Cumulus. Great shoe. Both her and Speedy had recommended just on my description the shoe that had been working for me and what I thought I needed. Love it! Also reminded me of the Phiddippe's (sp?) store in Atlanta owned by Jeff Galloway.

This mornings workout rocked! Must have been the new shoes. Almost felt like running with lightweight trainers, similar to the Asics DS trainer series. Didn't try and climb the fence to get on the track for my 12 x 200 meter repeats. 3 mile warmup and 2.5 mile cool down. Splits came in a little hot. Wind in my face for the first 4, averaged 40's, wind at my back next 4, averaged 38, last 4 back into the wind averaged 39. Target was 41.

Back to the track

Pet Peeves, locked tracks. What a pain in the ass. Four tracks in Murfreesboro and they're all locked up. Could drive 5 miles and then run another 3 miles as warmup to one track that has a gate a runner can squeeze through. Or do like I did this morning; run from the house, the long way to get in a 3 mile warmup at the track that's only a mile and a half from the house. Only downside is climbing the *&^%$ fence.

During the warmup this morning I decided that it was time to HTFU in my workouts. Jeez, that's why I'm back doing intervals this morning anyway. Thought I was being smart, chose the track instead of the road for its soft surface. Also, did some warmup exercises coach G. had us do last year at the Fleet Feet speed sessions. Don't know if it was climbing the fence or doing the leg swings, but somehow I tweaked my groin. Yep, I'm big sissy. Part of the warmup was some strides. Damn thing was very uncomfortable trying to accelerate for the strides. Decided to gut it out and do the 12 x 200 meter workout anyway. First several intervals were very uncomfortable, no pain. So, decided to run through it. Never did diminish, actually had to back down on the next to last interval, because it was becoming even more uncomfortable. Haven't looked at my splits, but first couple were a touch slow, got on target and actually went to fast on a few and just tried to nail the target on the last 3-4. Slow slog home. Ice and Ibuprofen, a runners best friend.

On my walk around the track this morning before I started a bird was just laying in the gravel next to the fence. So I thought anyway, it was a mama killdeer sitting on her nest. Don't know that you actually could call a pile of rocks a nest, she had 4 eggs.

Pet peeves

Yes, I'm an old curmudgeon. I've got lot's of things that tick me off. I try not to be to negative and keep them to myself, but sometimes the pet peeves do come out. Today's was the bike rider who didn't let me know he was passing on my left. It doesn't take much, a simple "on your left". I try to do the same when I'm on my bike, because I know it scares the crap out of people when you're suddenly on their shoulder. I even do the same when I'm running when someone doesn't hear me approaching from behind.

This mornings speed went well. 12 x 200 meters at R pace with a 200 meter recovery. I averaged 41's which is right where the coach, aka speedy told me I should be running them according to Jack Daniels. This is 4 levels above where I had been doing the speed workouts. I was skeptical at first, but it felt right. Didn't use the Garmin at all except as a tachometer and odometer, distance and heart rate. Used the old Timex Ironman watch to record the splits. That's what I'll do on race day. I wore the Timex on the left arm where I usually wear the Garmin. The Garmin was on the right arm and I sure could tell it was there. Felt heavy and clunky. I don't really notice it on my left arm. Strange.

CM1/2M photo's