Wednesday, December 31, 2008
Running Goals for 2009
Yeah, it would be a lot easier if my goals would just stand still...
But, while I have numerous spiritual and personal goals for the year, I'm not willing to publish most of those here (but you can ask me when privately if you lay awake nights wondering!).
Running-wise (and I always run wisely), my big goal for the year is to run three 100M races this summer. It takes me a long time to recover from a 100M race and I generally do one a year, so this is, for me, a big goal.
I like to have a big goal each year for motivation. It's easy to run when the weather is nice, but at other times just knowing that if I don't train I'm going to end up in deep doo-doo down the road, is a highly motivating reminder.
I'm also hoping to set a PR (personal record) at the Cool 50K in March. Cool was my first ultra (2001) and I finished in 5:18. The two times I've run Cool since I finished in around 5:30 and 6:00. My fastest 50K is 5:12 at McKenzie River though I did a 4:30 at "50K" that was actually a few K short of full deck.
All of which means, after two months of light running (100M per month) I've got to get cranking starting tomorrow. I did get 2100+ miles in for the year, a lot for me; and I'm rapidly closing in on 20,000 miles lifetime (19,553 since 1997).
We've got a pretty good New Year run planned, I may even have pics for you... next year. May your 2009 be a year of prayers answered beyond your expectations!
But, while I have numerous spiritual and personal goals for the year, I'm not willing to publish most of those here (but you can ask me when privately if you lay awake nights wondering!).
Running-wise (and I always run wisely), my big goal for the year is to run three 100M races this summer. It takes me a long time to recover from a 100M race and I generally do one a year, so this is, for me, a big goal.
I like to have a big goal each year for motivation. It's easy to run when the weather is nice, but at other times just knowing that if I don't train I'm going to end up in deep doo-doo down the road, is a highly motivating reminder.
I'm also hoping to set a PR (personal record) at the Cool 50K in March. Cool was my first ultra (2001) and I finished in 5:18. The two times I've run Cool since I finished in around 5:30 and 6:00. My fastest 50K is 5:12 at McKenzie River though I did a 4:30 at "50K" that was actually a few K short of full deck.
All of which means, after two months of light running (100M per month) I've got to get cranking starting tomorrow. I did get 2100+ miles in for the year, a lot for me; and I'm rapidly closing in on 20,000 miles lifetime (19,553 since 1997).
We've got a pretty good New Year run planned, I may even have pics for you... next year. May your 2009 be a year of prayers answered beyond your expectations!
Sunday, December 28, 2008
The world's most patient man
How valuable is patience? This guy can't read or write, but because he's the world's most patient man, he just earned $20 million dollars for his work!
Hat tip: Ted H
Hat tip: Ted H
Saturday, December 27, 2008
An Honest Atheist
What's amazing about this article isn't what is being observed (the power of the gospel to change lives from the inside out) but the person doing the observing. Please read the whole thing!
Now a confirmed atheist, I've become convinced of the enormous contribution that Christian evangelism makes in Africa: sharply distinct from the work of secular NGOs, government projects and international aid efforts. These alone will not do. Education and training alone will not do. In Africa Christianity changes people's hearts. It brings a spiritual transformation. The rebirth is real. The change is good.
Trash-talkin' Wives!
My wife (and for that matter, most of the wives I know personally), avoids the problem discussed here (with only occasional slip-ups!) but I've observed many, many wives in my time who couldn't seem to stop putting down their hubs; whether they were present or not.
OTOH, I've heard lots of men put down their wives to their faces, but almost never hear a man say anything bad about his wife when she isn't present.
Before anyone calls me a sexist: it's OK if there are some ways in which men behave better than women. When I was a kid I thought cats were girls and dogs were boys. Lots of people today seem to believe that women and girls are angels and men and boys are devils.
OTOH, I've heard lots of men put down their wives to their faces, but almost never hear a man say anything bad about his wife when she isn't present.
Before anyone calls me a sexist: it's OK if there are some ways in which men behave better than women. When I was a kid I thought cats were girls and dogs were boys. Lots of people today seem to believe that women and girls are angels and men and boys are devils.
"I think women are likely to notice so much more easily the things that aren't getting done," Mrs. Weiner-Davis said. "If they happen to notice what does get done, since women are often perfectionists, the only thing husbands hear is what they aren't doing right. Who wants that?"
Quite frankly, I am not surprised. I honestly don't think women spend much time thinking about how they treat their husbands.
Wednesday, December 24, 2008
Tuesday, December 16, 2008
Focus!
In our church, we call our small groups "Focus Groups" and tell everyone that the purpose is to help us keep our focus on the right things. One of my main goals as a pastor in this culture is to try to figure out how to help Christians be more focused, and thus disciplined, in their spiritual and relational lives.
The "seven deadly sins" include one called "sloth". But "sloth" as defined by the church never meant sheer laziness. Rather it meant a lack of passion, or focus, for the things of God. You can be very busy, very disciplined, very focused (on lesser things) and still be slothful in the eyes of God. Many activities are simply ways of avoiding authentic commitment to our Lord.
David Brooks touched on this today, in his NYT column:
The "seven deadly sins" include one called "sloth". But "sloth" as defined by the church never meant sheer laziness. Rather it meant a lack of passion, or focus, for the things of God. You can be very busy, very disciplined, very focused (on lesser things) and still be slothful in the eyes of God. Many activities are simply ways of avoiding authentic commitment to our Lord.
David Brooks touched on this today, in his NYT column:
As we approach a new year, it's the perfect time for each of us to do some self-evaluation and ask ourselves: what am I focused on? What am I TOO focused on? What am I not focused enough on? What do I need to change to get my priorities where I want them to be?Control of attention is the ultimate individual power. People who can do that are not prisoners of the stimuli around them. They can choose from the patterns in the world and lengthen their time horizons. This individual power leads to others. It leads to self-control, the ability to formulate strategies in order to resist impulses. If forced to choose, we would all rather our children be poor with self-control than rich without it.
It leads to resilience, the ability to persevere with an idea even when all the influences in the world say it can’t be done. A common story among entrepreneurs is that people told them they were too stupid to do something, and they set out to prove the jerks wrong.
It leads to creativity. Individuals who can focus attention have the ability to hold a subject or problem in their mind long enough to see it anew.
Saturday, December 13, 2008
Thursday, December 11, 2008
People Unclear on the Concept(s)...
Exhibits A and B:
The top pic is for real (San Diego - I only hope that they are going up the down escalator). The bottom pic? Must be another megachurch built around the Pastor's (Chris's) charisma. I never have to worry about that!
The top pic is for real (San Diego - I only hope that they are going up the down escalator). The bottom pic? Must be another megachurch built around the Pastor's (Chris's) charisma. I never have to worry about that!
Sunday, December 7, 2008
CIM: My Head is Spinning
My goal, when I signed up for the California International Marathon, was to break 3:46 and qualify for the Boston Marathon in 2010. But later, after running a half-marathon last month in 1:39 I realized I should be able to break 3:36 and qualify for 2009 (the standard gets easier as I get older). I also thought, that with an ideal race, I could break 3:30. CIM is a fast course, might as well go for it!
My goals came into question when I spent about 21 of the 35 days prior to the race suffering from various colds. The last, and worst cold is the one that left me with laryngitis up to the race and a very nasty deep dry cough. The night before the race I was kept awake most of the night by my coughing.
So I went into the race undertrained and badly needing sleep.
I started out at a 3:35 pace, running at around 7:45 minutes-per-mile with one-minute walking breaks each mile for an 8:12 mpm average. This worked out fine for 17 miles. The weather was cool, dry, windless, ideal.
At mile 17 I started to feel dizzy and walked a minute until it went away. From there to the finish I kept getting dizzy when I ran, but it would clear up if I walked a minute. This slowed me up a lot. And my legs started tightening up (lack of training). I'm not sure what caused the dizziness, but it may have been an after-effect of the cold or the sleeplessness.
I still managed to hang on for a 3:39 finish. And I felt much better after a nap.
Saturday, December 6, 2008
On Giving 100%
A fellow ultrarunner posted the text from a sign he really liked (on the door of a gym):
"By entering here, you agree to give 100% of what you have. There are no second chances. Every day, every moment is an opportunity to excel, to be more, to be your best. Do not squander your time by going through the motions. Train hard and get results. At the end of the day, look in the mirror and ask yourself if you gave it your all. If you do not have this type of commitment, do not waste your time or ours"I responded:
One of the greatest challenges of life is figuring out how to give 100%, 100% of the time. If you literally give 100% to your workout, you may not have much left for the remaining 16 hours of the day. If you give 100% to the first 100 yards of an ultra, you'll fall short of 100% for the race.
One of the most transferable lessons I learn from ultras is pacing. What's a pace I can sustain and give my most and my best to all my responsibilities? Giving 100% to marriage or parenting or spiritual growth or friends or even to a career is a lot more challenging than giving 100% to a race or a workout and involves incorporating rhythms of rest and restoration, etc.
It's the greatest challenge (and for me, one more area where I find Jesus to be the perfect role model- "Run with endurance the race set before you, fixing your eyes on Jesus..." [Heb 12:1-2]). There is something within me that so wants not to give anywhere near 100%, and something else, deeper, that won't settle for less.
Life lived well isn't easy.
Life lived easy isn't really life.
Silent Reading
It's been a strange week, being muted by laryngitis. I had to cancel all my appointments, including a message I was supposed to give at the seminary chapel. Mostly I've been doing lots of reading. My voice is barely starting to return (barely) and providentially I was planning to take this weekend off to go to Sacramento to visit "the kids" and run a marathon. I wouldn't have been able to preach anyway.
My energy finally started to come back Thursday and I've done a couple of tune-up runs and my lungs are clear so I'll give the marathon a go. Should be OK. I still have a nasty deep dry painful nighttime cough, but today's the first day my throat hasn't hurt.
Here are some of the books I've been reading in the past few weeks:
My energy finally started to come back Thursday and I've done a couple of tune-up runs and my lungs are clear so I'll give the marathon a go. Should be OK. I still have a nasty deep dry painful nighttime cough, but today's the first day my throat hasn't hurt.
Here are some of the books I've been reading in the past few weeks:
- Jesus and the Victory of God, by NT Wright (scholarship on the historical Jesus)
- Full Dark House, Christopher Fowler (mystery, good but not great)
- Refiner's Fire, Mark Helperin (long, outstanding novel!)
- Blue Latitudes, Tony Horwitz (re: Captain Cook)
- The History of Christian Thought, Jonathan Hill (basic but I need the review)
- Sources of the Self, Charles Taylor (great book by a great philosopher, very deep)
- Spiritual Formation as if the Church Mattered, James Wilhoit (excellent and comprehensive guide to spiritual growth)
- The Unnecessary Pastor, Eugene Peterson & Martha Dawn (various essays on spiritual leadership)
Friday, December 5, 2008
How Much Would You Pay?
Back to the title question in a moment. First:
Added to all the other proven psychological and physical benefits of aerobic exercise (check out this, that, and the other), try this little thought experiment: How much would you pay for a daily pill that could provide for you all the benefits that running provides? $5, $10 a day? More?
Granted, this is a very small study (link); it is supported by many other studies (granted, the word "prevent" in paragraph 3 should be "slows"); and is intuitively supported by the long-known fact that aerobic exercise causes the body to grow new capillaries (one major reason why running becomes a lot easier about six weeks after you start a consistent program).CHICAGO – Older adults who exercise regularly show increased cerebral blood flow and a greater number of small blood vessels in the brain, according to findings presented today at the annual meeting of the Radiological Society of North America (RSNA).
The study, conducted at the University of North Carolina (UNC) – Chapel Hill, is the first to compare brain scans of older adults who exercise to brain scans of those who do not.
"Our results show that exercise may reduce age-related changes in brain vasculature and blood flow," said presenter Feraz Rahman, M.S., currently a medical student at Jefferson Medical College in Philadelphia. "Other studies have shown that exercise prevents cognitive decline in the elderly. The blood vessel and flow differences may be one reason."
The researchers recruited 12 healthy adults, age 60 to 76. Six of the adults had participated in aerobic exercise for three or more hours per week over the last 10 years, and six exercised less than one hour per week. All of the volunteers underwent MRI to determine cerebral blood flow and MR angiography to depict blood vessels in the brain.
Using a novel method of three-dimensional (3-D) computer reconstruction developed in their lab, the researchers were able to make 3-D models of the blood vessels and examine them for shape and size. They then compared the blood vessel characteristics and how they related to blood flow in both the active and inactive groups.
The results showed that the inactive group exhibited fewer small blood vessels in the brain, along with more unpredictable blood flow through the brain.
"The active adults had more small blood vessels and improved cerebral blood flow," said the study's senior author, J. Keith Smith, M.D., Ph.D., associate professor of radiology at UNC School of Medicine. "These findings further point out the importance of regular exercise to healthy aging."
Added to all the other proven psychological and physical benefits of aerobic exercise (check out this, that, and the other), try this little thought experiment: How much would you pay for a daily pill that could provide for you all the benefits that running provides? $5, $10 a day? More?
Tuesday, December 2, 2008
Monday, December 1, 2008
Speechless
The day began with a coughing fit that left me with a headache and a stomach ache. I felt like I was about to cough up my stomach lining and decided that the only reasonable thing to do was to rush over to Dr. Tim's office, interrupt whatever he was doing with some whiny hypochondriac "patient", and demand an immediate prescription for the strongest cough medicine known to man. And full anesthesia until it was filled.
The flaw in my brilliant plan was the realization that as soon as I barged in and attempted to commence shouting my demands, nothing would happen. Or everyone would laugh at me. Because today, my lips move, but no sound comes out.
Fortunately, the OTC cough syrup that did nothing yesterday worked miraculously well today and Dr Tim's office presumably got through the day blissfully unaware of what-might-have-been.
I've had mild laryngitis before, but never like this. I had to go out and buy more cough syrup and I stopped at Manhattan Bagel and Barnes & Noble. Everywhere I went people asked me questions like, "How can I help you?" and then looked at me while I tried to figure out, "Now what do I do?"
I can whisper, sort of, but then I have to get close to people, which, for their sakes I've been trying not to do. If I try to talk, the first syllable of the first word comes out kind of croaky and after that it's just lips moving and (inaudible).
Now you understand why I'm blogging so much today. It's my only outlet.
The flaw in my brilliant plan was the realization that as soon as I barged in and attempted to commence shouting my demands, nothing would happen. Or everyone would laugh at me. Because today, my lips move, but no sound comes out.
Fortunately, the OTC cough syrup that did nothing yesterday worked miraculously well today and Dr Tim's office presumably got through the day blissfully unaware of what-might-have-been.
I've had mild laryngitis before, but never like this. I had to go out and buy more cough syrup and I stopped at Manhattan Bagel and Barnes & Noble. Everywhere I went people asked me questions like, "How can I help you?" and then looked at me while I tried to figure out, "Now what do I do?"
I can whisper, sort of, but then I have to get close to people, which, for their sakes I've been trying not to do. If I try to talk, the first syllable of the first word comes out kind of croaky and after that it's just lips moving and (inaudible).
Now you understand why I'm blogging so much today. It's my only outlet.
Living Life to the HILT
Let's talk about character development.
One part of spirituality is like an on-off switch: you are either genuinely yielding your life to Christ or you are not. The other part is maturity: With time we are to become more and more like Christ in our characters. This part is progressive.
My mnemonic for character is HILT. The key components are:
Integrity means developing congruence between your visible life and your invisible life. Your visible life is what you do in public and what you say. Your invisible life is what you do in private and what thoughts you allow to run through your mind. Integrity is when visible and invisible are an undivided whole. None of us have arrived; the question is: is this something you constantly strive for, or not? If not, the opposite of integrity is hypocrisy. According to my Bible, Jesus is not terribly fond of hypocrites.
Love is the fulfillment of the law and the goal of the gospel. All of the bad things we are not supposed to do: the reason is because they keep us from love. Christian growth isn't just sin management. Sin (the flesh, selfishness, lethargy, apathy) needs to be reined in and controlled because it gets in the way of loving and growing in love. If you are growing in love for God and people you are growing. Anything that helps you grow in love is good; anything that gets in the way is an impediment.
Trust = Faith. We are humble (we stop trusting in ourselves) so that we can exercise faith in God. If your goal in life is to please God, then go and learn what this means: "Without faith it is IMPOSSIBLE to please God."
Grow in these and you are growing indeed! And yes, this will all be on the test!
One part of spirituality is like an on-off switch: you are either genuinely yielding your life to Christ or you are not. The other part is maturity: With time we are to become more and more like Christ in our characters. This part is progressive.
My mnemonic for character is HILT. The key components are:
- Humility
- Integrity
- Love
- Trust
Integrity means developing congruence between your visible life and your invisible life. Your visible life is what you do in public and what you say. Your invisible life is what you do in private and what thoughts you allow to run through your mind. Integrity is when visible and invisible are an undivided whole. None of us have arrived; the question is: is this something you constantly strive for, or not? If not, the opposite of integrity is hypocrisy. According to my Bible, Jesus is not terribly fond of hypocrites.
Love is the fulfillment of the law and the goal of the gospel. All of the bad things we are not supposed to do: the reason is because they keep us from love. Christian growth isn't just sin management. Sin (the flesh, selfishness, lethargy, apathy) needs to be reined in and controlled because it gets in the way of loving and growing in love. If you are growing in love for God and people you are growing. Anything that helps you grow in love is good; anything that gets in the way is an impediment.
Trust = Faith. We are humble (we stop trusting in ourselves) so that we can exercise faith in God. If your goal in life is to please God, then go and learn what this means: "Without faith it is IMPOSSIBLE to please God."
Grow in these and you are growing indeed! And yes, this will all be on the test!
That's just sick!
"That" being yours truly. Here's some advice: If you wake up and are coming down with something, running a 10K race as fast as you possibly can under the conditions will NOT help your body fight or minimize the incipient cold.
Hopefully I'll be fully healthy by the big marathon next weekend (I feel a little better today), but I only got about 100 miles in in November, compared to my "normal" average of close to 200. You are supposed to train harder for a marathon, not less, but it is what it is and if I'm healthy I should still be able to make the Boston qualifying standard for 55 year olds (3:45:59 or less) and qualify for the Boston Marathon in 2010. If I have a REALLY good day I may break 3:35:59 and qualify for a BM in 2009 (no comments on that last phrase, please!).
Right now a REALLY good day would be one with as much energy as the average septuagenarian. Have you ever coughed until your stomach ached? You don't miss it, do you?
Hopefully I'll be fully healthy by the big marathon next weekend (I feel a little better today), but I only got about 100 miles in in November, compared to my "normal" average of close to 200. You are supposed to train harder for a marathon, not less, but it is what it is and if I'm healthy I should still be able to make the Boston qualifying standard for 55 year olds (3:45:59 or less) and qualify for the Boston Marathon in 2010. If I have a REALLY good day I may break 3:35:59 and qualify for a BM in 2009 (no comments on that last phrase, please!).
Right now a REALLY good day would be one with as much energy as the average septuagenarian. Have you ever coughed until your stomach ached? You don't miss it, do you?
Saturday, November 29, 2008
Thursday, November 27, 2008
Bad Timing?
After two 10K races at a 7:30 pace I was surprised how easily I ran the half marathon ten days ago at a 7:30 pace. And expected I would run today's "Run to Feed the Hungry" 10K at 7:15 or so. My goal was sub-45, reality was 46:21. And it warn't easy! Here I am, stuck on 7:30 again.
46:21 isn't bad; it was good for 393rd place out of 5782 total 10K runners (around 30,000 participants, including walkers, in the 5K and 10K); but it was disappointing to have to work so hard to maintain 7:30 (actually 7:15 for the first half and 7:45 second half pace) per mile.
But that's not the bad timing. The b.t. was waking up at 3AM with a sore throat (the Bex and Mrs Runalong have been sick for about a week, their colds began with sore throats). I didn't sleep much after that between the sore throat and night sweats and almost backed out altogether. Once I decided to go I decided to go all out and see what happened.
After all, if fever is the body's way of fighting sickness, elevating my body temperature must be a good thing, right?
Well, I did OK, my sore throat hasn't come back, I can still look forward to a 10K PR someday, and my amateur gourmet chef daughter almost has Thanksgiving dinner ready. So there's plenty to be thankful for! I hope you're feeling genuinely thankful as well. Yes, there's always "SOMETHING" in this fallen world, isn't there? But there's lots more to give thanks for.
Saturday, November 22, 2008
On Losing My Edge...
Speaking of which (see previous post), I'd fallen into the habit of using baby shampoo for all my shower-related hygienic rituals. I use it on my hair because I have to wash it daily and it's gentle; but I've also been using it everywhere else since it's basically the same thing as liquid soap.
Anyway, despite my massive quantities of testosterone, I'm pretty much a soft, gentle guy.
My wife, however, seeking a more manly shower experience for her hub, bought me something called "Edge". It's a "man's" soap. She liked the smell, but hadn't seen the commercials which document Edge's powerful "chick magnet" abilities.
I used it for awhile, but am happy to be returning to baby shampoo. As a credentialed "man of the cloth" I found it unbecoming to always have to be beating off the babes everywhere I went.
Now that that's that, I need to find a cure for my dog's related problem. Teddi has become quite the "tick magnet" as of late. They tell me she needs a product called "Frontline" but I'll try baby shampoo first.
Anyway, despite my massive quantities of testosterone, I'm pretty much a soft, gentle guy.
My wife, however, seeking a more manly shower experience for her hub, bought me something called "Edge". It's a "man's" soap. She liked the smell, but hadn't seen the commercials which document Edge's powerful "chick magnet" abilities.
I used it for awhile, but am happy to be returning to baby shampoo. As a credentialed "man of the cloth" I found it unbecoming to always have to be beating off the babes everywhere I went.
Now that that's that, I need to find a cure for my dog's related problem. Teddi has become quite the "tick magnet" as of late. They tell me she needs a product called "Frontline" but I'll try baby shampoo first.
The Other Half of my Insomnia Problem
So far, so good with the "just say no to nutrasweet" campaign. I haven't had any bad nights since, though I still have varying levels of insomnia. At least I'm relaxed now when I'm not sleeping!
As for the remaining insomnia, an article in the current issue of TIME may have pinpointed my "problem". Researchers recently reported that "men who reported the most difficulty sleeping also had the highest levels of testosterone".
Go ahead, make up your own joke. None of the one-liners that I'm thinking of are appropriate for this family-safe blog.
As for the remaining insomnia, an article in the current issue of TIME may have pinpointed my "problem". Researchers recently reported that "men who reported the most difficulty sleeping also had the highest levels of testosterone".
Go ahead, make up your own joke. None of the one-liners that I'm thinking of are appropriate for this family-safe blog.
Wednesday, November 19, 2008
Insomnia Breakthrough!
I've been long plagued by insomnia (runs in the family) and it has gotten worse as I've gotten older. I had hoped that taking up running would help cure it, but it didn't seem to have any effect.
I tried melatonin, but it didn't seem to help much, if at all.
I seem to have two types of insomnia: a mild type where I sort of drift in and out of a light sleep for hours. Sometimes five minutes seems like an hour and sometimes an hour seems like five minutes. I seem to wake up OK in the morning and it isn't that big of a deal, more of a nuisance.
The other type is where I feel like I'm on intra-venous caffeine (I avoid caffeine after 3:00 pm). I get jittery, can't lay still, can't relax. Very nasty.
After 20 years, I may have found the problem re: the nasty type. I hadn't had it for about a month then got it three nights in a row last week. The third night I suddenly noted a correlation that had long escaped me. Nutrasweet (aspartame).
This started around 20 years ago when I switched from regular to diet soda. Recently I had cut back on soda altogether and last week I bought some caffeine-free diet Dr Pepper and drank some the three evenings I subsequently couldn't sleep. I've been sleeping fine since.
Correlation doesn't prove causation, but I can live without diet soda. Time will tell if the nighttime jitters come back or have been banished forever.
I tried melatonin, but it didn't seem to help much, if at all.
I seem to have two types of insomnia: a mild type where I sort of drift in and out of a light sleep for hours. Sometimes five minutes seems like an hour and sometimes an hour seems like five minutes. I seem to wake up OK in the morning and it isn't that big of a deal, more of a nuisance.
The other type is where I feel like I'm on intra-venous caffeine (I avoid caffeine after 3:00 pm). I get jittery, can't lay still, can't relax. Very nasty.
After 20 years, I may have found the problem re: the nasty type. I hadn't had it for about a month then got it three nights in a row last week. The third night I suddenly noted a correlation that had long escaped me. Nutrasweet (aspartame).
This started around 20 years ago when I switched from regular to diet soda. Recently I had cut back on soda altogether and last week I bought some caffeine-free diet Dr Pepper and drank some the three evenings I subsequently couldn't sleep. I've been sleeping fine since.
Correlation doesn't prove causation, but I can live without diet soda. Time will tell if the nighttime jitters come back or have been banished forever.
Saturday, November 15, 2008
Nothing like a cold to make you better.
My cold came and went in three days. But it only stayed away for one. Then back for two very fluish days (last weekend), a slow recovery and a couple of 8M runs on Wed & Thurs to try to get myself in some sort of condition for the Half Marathon I was signed up for today.
I didn't actually feel fully recovered even Thursday, but my runs went well and I was pretty confident I could maintain an 8:00 minute mile pace for my goal of 1:45. I knew sub-1:40 was out of the question, even fully healthy, since that would require running a 7:30 pace; which is about what I did at the two 10K runs I ran in the last month. And those were real struggles!
But I also remembered that often Olympic racers in various events do surprisingly well when coming off a layoff. And we have a saying that too much tapering is better than too little. So I felt pretty confident, but hardly doubt-free.
The race also gave me a chance to see Ronny & Lori's new house and spend some time with them. And they ran in the race also.
I came in 14th overall (out of 208), first in my 50-54 age group, finishing in 1:38. My pace was almost exactly 7:30 (the flat, fast course was about a quarter mile short of a true half-marathon). After running the first two miles at my planned 8 mile pace I found my speed picking up to around 7:20. I tried slowing down, but 7:20 felt good so I decided to give it a go. I still took my five planned brief walking breaks.
At 7:20 I was blowing past folks from mile 3-13. The last two miles were really hard, but that's what you expect. In my 10K four weeks ago, at the same pace, the last four miles were really hard. So, if I stay healthy, I should be able to qualify for Boston (I need a time under 3:45) at the marathon in three weeks.
Ronny finished in 2:13 and Lorelei in 2:32, which are pretty good efforts considering they just started training seriously about two months ago.
This was only my second half-marathon. The first was in San Diego, 1999, and was the first time I had ever run such a long scary distance. My time there was 1:42 or so, but it did have a big hill at the end.
I didn't actually feel fully recovered even Thursday, but my runs went well and I was pretty confident I could maintain an 8:00 minute mile pace for my goal of 1:45. I knew sub-1:40 was out of the question, even fully healthy, since that would require running a 7:30 pace; which is about what I did at the two 10K runs I ran in the last month. And those were real struggles!
But I also remembered that often Olympic racers in various events do surprisingly well when coming off a layoff. And we have a saying that too much tapering is better than too little. So I felt pretty confident, but hardly doubt-free.
The race also gave me a chance to see Ronny & Lori's new house and spend some time with them. And they ran in the race also.
I came in 14th overall (out of 208), first in my 50-54 age group, finishing in 1:38. My pace was almost exactly 7:30 (the flat, fast course was about a quarter mile short of a true half-marathon). After running the first two miles at my planned 8 mile pace I found my speed picking up to around 7:20. I tried slowing down, but 7:20 felt good so I decided to give it a go. I still took my five planned brief walking breaks.
At 7:20 I was blowing past folks from mile 3-13. The last two miles were really hard, but that's what you expect. In my 10K four weeks ago, at the same pace, the last four miles were really hard. So, if I stay healthy, I should be able to qualify for Boston (I need a time under 3:45) at the marathon in three weeks.
Ronny finished in 2:13 and Lorelei in 2:32, which are pretty good efforts considering they just started training seriously about two months ago.
This was only my second half-marathon. The first was in San Diego, 1999, and was the first time I had ever run such a long scary distance. My time there was 1:42 or so, but it did have a big hill at the end.
Friday, November 7, 2008
One more for the road...
As I patiently explained to my rude friend, Ted, I've been sick this week so instead of running I've been surfing (the net). Thus the YouTubishness of my blog. I'm not quite over it yet but I'm to the point where I'm not sure how much of my lethargy is from the cold itself and how much is due to sitting around all week so I'm going to head out for a run this afternoon and hope it cures me of the vestiges.
But before I do, here's one more I found last night. Time lapse northern lights, filmed in Canada. Almost enough to make you believe in God!
Oh, did I mention that I beat Ted (though not by much) in our six-mile race last Saturday? I wasn't going to say anything, but, judging by his comment to my Dominoes post, it's obvious he's still bitter about it. Get over it, Ted!!! ;-)
But before I do, here's one more I found last night. Time lapse northern lights, filmed in Canada. Almost enough to make you believe in God!
Oh, did I mention that I beat Ted (though not by much) in our six-mile race last Saturday? I wasn't going to say anything, but, judging by his comment to my Dominoes post, it's obvious he's still bitter about it. Get over it, Ted!!! ;-)
Thursday, November 6, 2008
Domino Effects
Here's the most amazing demonstration of the domino effect you've ever seen...
... with the exception of THIS one, which is even cooler...
... with the exception of THIS one, which is even cooler...
True stories of prayer in action...
You don't always get what you want when you pray. Me neither. Good thing.
In the last election I only prayed for two specific outcomes, although there were many races and issues I cared deeply about. I need an "OK" from God before I'll pray for something like this.
In a day full of bad news, both prayers were answered. Prop 8 passed (thanks largely to a record turnout of black voters wanting to get out and vote for Obama, 70% of whom also voted for Prop 8).
The other? Our local grade school wants to relocate to my backyard. Almost literally. About 50 feet from the second story window where we eat meals and where I work on my sermons (and write this blog, etc). They needed to pass a bond first. I found out just a few weeks ago (the location hasn't been publicized) and thought about campaigning against it, taking flyers to the neighbors, but decided to just pray.
Five local school districts had bond issues on the ballot. Four passed (one of them by 13 votes). Only ours lost. I don't always get what I pray for but I see a lot more coincidences when I pray than when I don't.
In the last election I only prayed for two specific outcomes, although there were many races and issues I cared deeply about. I need an "OK" from God before I'll pray for something like this.
In a day full of bad news, both prayers were answered. Prop 8 passed (thanks largely to a record turnout of black voters wanting to get out and vote for Obama, 70% of whom also voted for Prop 8).
The other? Our local grade school wants to relocate to my backyard. Almost literally. About 50 feet from the second story window where we eat meals and where I work on my sermons (and write this blog, etc). They needed to pass a bond first. I found out just a few weeks ago (the location hasn't been publicized) and thought about campaigning against it, taking flyers to the neighbors, but decided to just pray.
Five local school districts had bond issues on the ballot. Four passed (one of them by 13 votes). Only ours lost. I don't always get what I pray for but I see a lot more coincidences when I pray than when I don't.
Tuesday, November 4, 2008
Wednesday, October 29, 2008
Calories Do
Life keeps getting in the way of blogging, what with computer crashes and home repairs and such, but for the moment, there's this article from the NYT. Unfortunately, they failed to point out that if you run 10 miles a day you can increase your caloric input by 50% without gaining weight!
Just to hammer the point home, the New York City health department earlier this month put signs inside subway cars pointing out that most people need only about 2,000 calories a day.The number of calories in food shocked most New Yorkers, according to a September survey by the health department. A Starbucks blueberry scone delivers 480 calories. A Quiznos regular tuna melt is 1,270 calories. Wraps, the refuge for low-carb sandwich lovers, can top 800 calories. Bagels pack more calories than doughnuts. A large bucket of buttered movie popcorn has more than half the calories anyone should eat in a day.
Tuesday, October 21, 2008
Saturday, October 18, 2008
Still Running...
I took it easy for a few weeks after Plain and now I'm running again and feelin' goo-ood! I've noticed more energy and speed in my runs, an extra spring in my step, that I haven't felt for a long time. Rest is good.
I ran a 10K today and finished in the top ten! OK, so there were only about 20 starters. Still.
I was curious to see how I'd do since I haven't been running a lot or doing much speed work, and I did do 12 miles the afternoon before the race. I didn't want to do too well because I have two more 10K's coming up in the next five weeks and I didn't want the first one to be the fastest!
I'd only run one 10K before, about 8 years ago, in 46:09. Today I finished in 46:57 (7:28 pace) at about 95% effort. I was told afterwards that the course GPS'd at 6.3 miles (10K = 6.2) so subtract 45 seconds and my equivalent true 10K speed would have been 46:12. Not too shabby for an old man! (Seriously, God is good- by His grace I've been injury free for the last two years).
My big goal is to run the California International Marathon in Sacramento this December and qualify for the Boston Marathon. I need to run the marathon faster than 3:45 (a pace of 8:45/mile). So far, so good.
I ran a 10K today and finished in the top ten! OK, so there were only about 20 starters. Still.
I was curious to see how I'd do since I haven't been running a lot or doing much speed work, and I did do 12 miles the afternoon before the race. I didn't want to do too well because I have two more 10K's coming up in the next five weeks and I didn't want the first one to be the fastest!
I'd only run one 10K before, about 8 years ago, in 46:09. Today I finished in 46:57 (7:28 pace) at about 95% effort. I was told afterwards that the course GPS'd at 6.3 miles (10K = 6.2) so subtract 45 seconds and my equivalent true 10K speed would have been 46:12. Not too shabby for an old man! (Seriously, God is good- by His grace I've been injury free for the last two years).
My big goal is to run the California International Marathon in Sacramento this December and qualify for the Boston Marathon. I need to run the marathon faster than 3:45 (a pace of 8:45/mile). So far, so good.
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