Running bike path on Valentine's Day 2010.

Thursday, November 22, 2007

Winter

The weather is turning nasty. Yesterday, I battled the cold wind and drizzle in the morning as I ran three miles. In the afternoon, the snow started to fly. We have a few inches of snow this morning -- Thanksgiving. It's OK. I have no problem staying motivated to run -- even in this weather.

One of the track girls asked me a few weeks ago how I can run by myself. It's just never a question with me. I am so intrinsically motivated. Running is a thing that you don't do just to be social or just to be around your friends. I do it because i am a runner -- whether others want to run or not. I search the Internet for other people who might share my goal -- or others who have run a 5-minute mile at my age. They are so rare. And that makes me feel so unique.


"At the age of 45, I pulled the emergency cord and ran out into the world. ... I stepped off that train and began to run. And in that hour a day of perfecting my body, I began to find out who I was. ... In the creative act of running, I became convinced of my own importace, certain that my life had significance." -- Dr. George Sheehan

Monday, November 19, 2007

48 years old

Today is my birthday and Thursday is Thanksgiving. I am truly grateful for my life. I have a loving wife and family. I have great kids and stepkids. I have a good job. I have my running again for the first time in a long time.

I have done three good runs since the last time I wrote. Three miles Wednesday over a hilly trail near Bever Park in C.R. with the girls. Then three easy miles at 5 a.m. Friday morning. Finally yesterday, three-plus miles over a hilly course at Old Threshers. I found a good spot where I can do half-mile repeats when I put those into my schedule next year.

Today I will try to finish my trimester grading and then plan for next trimester -- a book called "First They Killed My Father" that is very compelling and one I hope kids are interested in.

Wednesday, November 14, 2007

20 runs

I hit 20 runs since I established my goal of a 5-minute mile before I'm 50 years old. That's probably 50 to 55 miles. That's OK with me if it's not an ass-busting pace or mileage total. That's not what I need. In fact, before I even try t0 run fast (as in intervals/strides/fartlek) I will probably put on 250 miles before I even try to push myself. I want to put on the mileage, being able to:
a. lose weight
b. strengthen and condition muscles and ligaments so I don't get injured
c. develop enough aerobic capacity to be able to withstand a slight bit of anaerobic

So I should be able to go 5 to 6 miles at about 9 minute pace in this first phase -- which will end up being something like 18 weeks of running. Then when I do start faster running, I will start with strides -- just to get my leg turnover rate going. Then some fartlek, then maybe blend in some 200s, etc.

Then over the next 4 months or so after that, which will put me at about the end of state track, I want to do actual speedwork once a week. At that point, I want to be able to run about a 20-minute 5K in June. This would allow me about 4 months to get down to 19 minutes.

Monday, November 12, 2007

Remembering Kelly ... and Bob Brown

My sister Kelly would have been 41 today. She lived with a lot of laughter and love. I need to always remember the lessons that Kelly passed on -- whether she knew she was passing them on or not.

Bob Brown was a coach, a mentor, a friend, a father, a husband. He was a great man. The former Regina cross country coach, who I knew when I was sports editor of the Press-Citizen, died Sunday at age 65. He had pancreatic cancer and suffered a long time.

He was a great coach -- a man I can look up to as a role model. I really don't know if Bob was a runner, maybe a jogger. But it doesn't matter. His Regina teams won several state titles, and I think there is one reason. The kids cared about Bob Brown. He's one of those guys you will remember a long time. He inspired kids. He's the kind of coach and teacher I want to be. I want to be a teacher and coach who knows and cares more about people he teaches than the material he teaches. That was Bob Brown.

I remember before I ran my marathon in 1994, Bob sent me Jeff Galloway's run-walk plan for a marathon. He cared enough about me to do that. He wanted me to succeed. He loved talking about track and cross country with me because he knew I was a reporter who cared about it. He handled his teams and his kids with great care -- even all the way to the media's reportage.

As I write about Bob, I also think about my old high school coaches -- both special men who became disabled later in their lives. They are saints to me. They (and my mother) instilled in me this desire to always better. That started with high school track and cross country. It continued with my entire life.

It is in these men's images -- Bob included -- that I push forward with my running goals. And ultimately my life goals.

"It's not one thing that he did or said, it was how he lived his life." -- Regina cross country coach Chad Swope, who took over for Bob Brown

Sunday, November 11, 2007

Great Sunday run

Today was a beautiful run. It was a beautiful day for November 11 -- warmish and overcast with little wind. I went out and just ran without a watch. I figured I went over a half-hour. My form felt great; it was just great to be running along the grass paths and on the road in the park. After about 25 minutes I took a short walk, then ran very relaxed for the last seven minutes or so. This was probably my best run to date. I figure I have been out 18 times.

I have a goal: 19 minutes for a 5K next year. I think I can get down to that level and I need to if I am going to accomplish my goal. But I also have to keep this in mind: I am a runner for life. If I make 19:20 next summer, that is fine. I'll simply get as close as I can to my 5-minute mile goal in the next two years.

Friday, November 9, 2007

Toughest week over

Today I finished my 11th week of the 12-week trimester, and it was the toughest yet. I'm teaching two new classes, which includes new curriculum and a new brand of kids. So I am struggling. Grading has piled up to the point where I won't be able to give it much time. But I just wonder how much these kids care. Motivation and work ethic are in short supply for a majority of these students. Then to top it off, it was a pasteup week. Tonight, I am exhausted.

But the good thing is I got in three runs -- Monday, Wednesday, Friday. Monday -- 26 minutes. Wednesday -- 31 minutes with the girls. Tonight -- 30 minutes, including warmup and warmdown, on the treadmill. I am very happy about my week of running, despite a difficult week of work. Wednesday with the girls, I probably ran too fast and too far for my condition. My left achilles twinged just a little -- but it feels better tonight. So I am just going to try one day a week with the girls for now, Wednesday. It will give me a little bit harder effort without hurting me.

The other drawback of these exhausting, stressful weeks is that I eat terribly. Junk food much of the week. So my weight is not going down. But I will plug away at that, too.

One more week of the trimester, then a good week of rest and rejuvenation and back to the second trimester.

Thursday, November 1, 2007

It's November

It's November and I turn 48 this month. I started out this beautiful month with a good run -- my longest so far. I went about 27 minutes up and back on 218. It was very relaxing. I'm getting in much better shape.