Week 2 of the Corporate 5K Challenge training:

Week 2 of the Corporate 5K Challenge training:
We ran and the Arabia Mt Park in Lithonia Ga. and wow what a nice place to run.
The park has a paved multi purpose trail and the section that we have run switchbacks up and down and left and right. The park has many miles of trails and we have only run a very small portion.
We increased our runner count by 25%, ha ha ha, we had 4 runners last week and we added 1. It was hot and I know this is holding people back, it was 98 and sunny. Once the weather cools a bit I think we could have 10 + runners.
So the section we have been running is out and back for a total of 3.8 miles. The course is a bit hilly, with a mostly downhill decent to the turnaround and they you pay the gravity bill on the way back.

So that was our run, and I look forward to next weeks run.

-B

Recycle update and the Big Peach Running Co

Recycle update:
I found our curbside pickup company on the net and found some guidelines on what can and can not be recycled.
Recycling Guidelines
We can recycle the following materials:
· Aluminum cans - rinse and crush 1st
· Newspaper - newsprint only
· Steel cans - rinse and remove lids
· Plastic - only milk jugs, water bottles and soda sized bottles
We can not recycle these materials:
· Aluminum foil
· Styrofoam
· Cardboard
· Plastic bags
· Hazardous materials (see above list)
· Household trash
Although they say they do not recycle cardboard the do. I have been putting in my recycle bin: all items listed in the CAN and the following items, plastic shopping bags (tied in knots), cardboard boxes from cereal and cracker boxes, shoe boxes, clean pizza boxes and just about everything I can think of. So I will have to take a closer look and what is coming home from the stores to see had the waste can be managed.

Also, I just bought a new pair of running shoes from Big Peach Running Co, and they do to couple of cool things:
1) If you leave the box at the store they will recycle it.
2) They have a program called
BPRC “Re-use Your Shoes” Program
If you buy a new pair of running or walking shoes at BPRC - - and you’re willing to leave your old ones with us - - we’ll give you 5% off your total invoice. We’ll also give you the satisfaction you deserve knowing that your former treads are going to different organizations in and around Atlanta assisting the homeless and less fortunate.

Now, I did not know this, and I road my bike and all I had was my cycling shoes and I can not give them up (hot ride on some real busy roads, can't say I recomend it).

This is a very cool shop so give them a try.

More to come on the fit process of my new sneeks.

-B

Forgot to add:
You got to check out this site: http://earth911.org/ please.

-B

12 Miler, love the long run.

Week 5 is in the books.
This week was real hot and hard to get the miles in.
I joined Fitness 19 too beet the heat, join one gym and you get access to all other clubs, good deal.

Miles:
I made all the runs but missed a few miles. Thursday I had a company dinner and missed my 3 miles, so I made it up on Friday. Saturdays 6 mile run was cut short do to time constraints, and I was only able to get in 3. Sunday’s long run of 12 went fine, I ran in the morning to beet the heat. Starting temperature was 80 it got up to 87 and then it clouded up a bit and at the end it was 82ish. I ran with two bottles and had one gone at the half and it was getting hotter, I found a subdivision with the sprinklers going so I was able to fill a bottle of water with sprinkler water. With the extra water I had enough water to make all the way. At the end of the run I was only deficit 2 pounds, water weight I’m sure. I ran a slightly modified version of my 11 mile run, so the route was familiar.

Performance:
I am still running a little too slow, I averaged 12:16 per mile, and I am trying to get it to 11:30 a full 46 seconds faster. I was a little flat, my legs were tired. Not sure from what but I am sure the heat of the week and the day had something to do with it.

Next week:
Is the last of a three week cycle, and the last week has fewer miles then the previous two.
Monday Cross
Tuesday 3
Wednesday 6
Thursday 3
Friday Off
Saturday 6
Sunday 9

Thoughts during the long run:
1) Boy I got to run faster.
2) Am I going to be ready, I am slow on my long runs, I do not want to run a 6 hour marathon; (I am hoping for a sub 5 hour marathon).
3) Summer (school vacation) is over, my oldest starts school on Monday.
4) Life is pretty good and I am very lucky man. Now that’s not to say I haven’t earned what I have, a lot of hard work and keeping my goals insight have gotten me here. It’s my turn to give back, so what can I do. That’s the mission for the week.

So that’s it.
Come on week 6.

-B

Running on a gerbil wheel

Running on a gerbil wheel for my last three runs, it’s either that or die on the road.

The `feels like` temperature for the last week has been 100-108, and running outside is not fun.

So I joined a gym to run on the wheel, and at the same time I will start core strength training.

.

So all in all I am happy I joined, and I look forward to some cool weather.

Atleast its not S N O W.

-B

Please send some cool weather.

Winter would be nice.

My company is participating in the Kiser Permanente Corporate Challenge, and I am trying to get 30 people from my department to run or walk it with me. Last year my department had maybe 7 out of the 50 or so runners/walkers and I knew then we needed more. I have gotten 20-22 people signed up so I need the other 8-10, and I am working the room like a politician. I find running so rewarding so I am hoping to spread my enthusiasm and make a few new runners.
As part of my trying to organize my runners we decided that we should do company training runs on Tuesday after work. So I sent out an email to about 30 people about my idea about the group run. No this was a good, no a great idea, we were going to have a blast. Well I only had one problem, Mother Nature, she decided it was about time to turn up the heat. It was H O T, the `feels like temp` was 105, yup one hundred and five. I believe this to be the reason we only had 4 runners willing to risk life and limb for the company run.
We ran at Arabia Mountain trails in Lithonia GA.
It was hot.

-B

life is good

Week 5: 30 miles or bust
Its week 5 and today is a cross day, so I swam and stretched out at lunch.
Not much of a real workout, but I needed some real time to loosen up my legs and recover from last week. Speaking of last week, I was the `On-Call` person this week and boy did they call. Why does the person on the other end of the phone sound so cheerful at 03:00, and all I want to do is kill them.
Ok that’s in the past and I am going to get to bed at a reasonable hour and start banking some hours.
Enough negativity, I need to fill my soul with positive thoughts. That’s my mantra this week `positive thoughts`.
So this week I have cross on Mon, 3 miles on Tues, 6 on Wed, 3 on Thurs, Rest on Fri, 6 on Sat, and 12 on Sunday for a total of 30.
I think my Sunday 12 will be a modified version of my 11 from last week. I need to hide some water toward the last quarter of my run, I was a little dry on my 11. Is it ok to use someone’s hose to fill your bottle?

Races:
I might do a sprint TRI the weekend of 08/18, this is a 600 meter swim, 13 on the bike and 5k run. I’ve been meaning to do one of the `Tri the Parks` events, and I guy I talk to at the pool is doing it and it sounds like a good time.
I checked my schedule and all I have is a 6 mile on Sat and a 9 on Sunday. So it might just work out that I do the race rather than my 9 mile long.

Kids Triathlon:
My oldest Daughter 8 years old might do the IronKids Tri on Sunday 08/19, we have to check her schedule, as she might have cheerleading practice. She is psyched, she has been wanting to do a race for a long time.
So the numbers are, 4 laps in a 25 meter pool, 5k bike ride and a 1 mile run.
We have been doing some swim training and she can medley swim it about 3 minutes. Now the bike and run need some help, she can do it all, but we have to work on a pace. Kids don’t get pace she just goes hard, gets a side stitch slows until its gone and the goes back to 100%, kids.
I really want her to race it, but I am not pushing at all. I would love her to get the felling of being invincible, that she can accomplish anything that she works hard toward.
I know in my own training and racing that it’s hard and there are times where I just want to stop and give up, but I know if I can stay focused work the plan I know I can do anything.
And that’s something I want my kids to know first hand.

Thought:
My wife is great and I got to let her know it. I just might vacuum tonight and send her to shoe store.
;)

-B

WEEK 4 IS IN THE BOOKS! and Recycle

Alright, I got in my last run for the week, and boy was I tired.
WEEK 4 IS IN THE BOOKS!
I ran 6.5 at pace, or a little slower than pace, it was 85 degrees out and the heat is slowing me down, at least that the spin I’m giving it. I am pretty sore from this week and yesterdays long run, but I made it and that’s what counts.

Thoughts running wild in my head while I’m oxygen deprived on my long runs:
Recycle, nothing new, but I think I need to get to a new level, and convince others to make the leap. Lately I have been doing more and more, but know I can do a better job.
I hear a lot about a percentage of landfill waste, and I am not sure where we stand, but its my mission to research where we now and what is considered green.
My goal it to increase out percentage 10% each month until we are at green.

So I will do the do diligence and get make a list of thing we can improve on and see what the family think.

It's hot, and I feel like mud.

Boy it’s hot out, its Sunday @ 19:30 ish, and I need to run 6 miles.
Right now its 89 degrees out and I am tired from yesterdays 11 miler and I am trying to convince myself that I need to `Just do it`.

Yesterdays 11 miler was sweet, I stared out about 07:00 and ran 11 miles. It was warm, about 75 degrees out when I started, and 85 when I got home. The course I mapped out was a mix of medium rollers, two or three big hills and some flats. Most of the scenery was horse farms, forest and a few subdivisions. And lucky for me it was mostly shaded with no crazy canines like a few others I’ve run. I felt good and ran the entire way, my water lasted. My water weight loss during the run was just over 3 pounds, so I guess I could have drank another bottle.

Body parts: My knees were a little swollen and it felt strange. My Achilles tendonitis was starting to heat up, I guess from 1-10 it was a 3, but I though I had it beat. Today my legs are a little heavy. We took the kids to Lake Linear Islands water park, and we spent much if the time in the deep end of the wave pool, and today I could tell I wasn’t 100%. Monday as a cross day is going to be a welcome break from the running. I got to spend some time on the bike, I still have one or two tri’s left on my calendar.

So, I hope to get my but in-gear and get my six miles in tonight.

-B