Category Archives: Uncategorized

41 Day Run Streak

Kept the streak going this morning, but it wasn’t easy with pouring rain. The upside was it was 46 degrees so I sucked it up and got out there. Started out slow, but was able to make up some ground in the last mile. Finished my 5K with just over a 9 minute average.

Decide to dominate!

Run Day 291

Nearing the end of the year and I’ve managed to string together a 30 day run streak. Couldn’t say no to 32 degrees this morning. Put fewer layers on than usual with the “warm” weather and shot out the door.  Felt very good and was able to keep it in the low 9’s for just over 4 miles.  Got home and got the alert from Strava that my Brooks Transcends were coming near their retirement…good thing I have two more pairs waiting to be broken in.

My longest run streak of the year has been 35 days…let’s see if I can rack up a few more days to end the year strong.

Decide to dominate!

Run Day 260

25 mph wind and a feels like temperature of 23 degrees. There is a smile under there…I guarantee it.

Decide to dominate!

Race Day – A Great Day To Run

I don’t believe I’ve run on many, if any, better days than I got to run today in Westlake. I signed up last minute yesterday for the Celebrate Westlake 5 Mile Run and it was well worth it.

When you line up at the starting line and its hovering in the high 60’s you know you can do some damage to personal records. I’ve gotten my VO2 Max up to 52 ml/kg/min. To put that in perspective 42 is about average for my age and 53+ is superior. That’s the benefit of training in the heat and humidity. I was able to get around the course with an 8:47 average for five miles. I landed a personal record for a fastest mile of 8:20, which was in my finishing mile…I was very happy.

There was a mile of the course that was pure stone trail. I now realize I need to get faster there. I wasn’t very comfortable running on the stone and pulled back a bit to a 9:03 average.

I never expect to win these running only races so it’s all about pushing myself and having fun. I did take a peak at the standings and noticed I finished 15 in the 40-44 group, which was about right in the middle. I then looked at just 44 year olds, why not, and I was third. Made me feel good to know I was sticking with others my age.

Today was a blast because I’ve been training smart all year long.

Decide to dominate!

Saturday = Run and Ride

I woke up and opened the weather app on my phone, everything looked good for a run / ride combo. Well, everything except it was 90% humidity, but I’ve come to realize I’m just going to have to get used to that. The legs felt good so I headed out for a back to back workout.

The run was good in that I was able to start out slow then get lower splits in my second and third miles. I blew up in mile three. It took everything I had to push the pace and get back to home base. I ended with a 9:14 average for four miles which for me is average, but felt good to push myself against the humidity.

The legs felt a bit like jelly when I hit the bike. Took it easy and found my pace after the first few miles. When I turned and got the lake on my right shoulder I was ready to go. It didn’t hurt that a cyclist happened to slip by me before I turned so I was able to pace to catch him. He didn’t stay around long as I passed him up a hill and didn’t look back. I was able to push a nice easy pace and ended with a 17.4 mph average for 19.7 miles.

Overall a very good morning for running and riding. Still determining if I’m ready to put my two sports together and try out a duathlon…there’s one coming up in August that’s basically a home course for me as it’s where I run and ride. After this morning I’m leaning towards doing it. Just have to try out running then riding then running again…maybe I’ll save that for tomorrow.

Decide to dominate!

A couple of bad runs…

…left me searching for some answers. I knew my training couldn’t be going backwards. I switched things up and got the TomTom out and things felt back to normal. Still wearing my Fitbit, but switched back to my Alta.

Decide to dominate!


Run Day 16 – Ghost Runner

Go figure…more tread stops you from slipping and Gortex keeps your foot dry and warm. I went to Fleet Feet yesterday to find some trail shoes. Ended up with the Brooks Ghost GTX. Ran in them today in the snow and they performed very well. These won’t be an every day shoe for me, but when there’s snow on the ground or its cold I’ll be wearing them…which means most of the Winter.

Other than being snow blind for most of my run it was very enjoyable. I like running when it snows, but next time I’ll remember my shades for protection.

Covered my five mile course with a 9:13 average. I pulled it back in mile 4 as I wanted to be closer to 9:15 today.

Decide to dominate!