It's over, man. Let her go.

Just a Short Run

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBaldnspicy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
15% off for Fast Running Blog members at St. George Running Center!



Member Since:

Jan 04, 2010



Goal Type:

Recover From Injury

Running Accomplishments:

In late 2008 I decided I needed to get in better shape and started running again.  I ran my first formal road race ever, a half marathon, in late 2009.

(unofficial) Track 1 Mile - 7:32 (4/24/2010)  6:56 (9/27/2010)

5k - 27:31 - Riverview Run on 06/11/2010
22:39 - Gatorade Steelers 5k on 09/04/2010

10k - 50:43 - Riverside Run on 04/10/2010

Half - 2:02:58 - Just a Short Run on 03/27/2010
1:51:47 - IKEA Montour Trail Half on 09/11/2010

Short-Term Running Goals:

2011 Races:

Sept 25 - The Great Race 10k (59:15)
Nov 5 - Dirt Monster 5mi (52:59)

2012 Races:

June 8 - Riverside 5k  (27:49)
Sept 2 - Gatorade Steelers 5k (route) with Steve!  (27:39)
Sept 30 - The Great Race 10k (route)  (53:48)
Nov 3 - The Dirt Monster 5mi (52:55)

2013 Races:

May - Pittsburgh Marathon (started, but DNF about the half way point)
June - Riverview 5k  - Bummed I missed signing up for this one. It's one of my favorites!
Sept - Gatorade/Steelers 5k. (Signed up!)
Sept - IKEA Montour Trail Half  (prob not, but leaving it on here)
Sept - The Great Race 10k (My Running 101 goal race)
Nov - Dirt Monster 5mi (Gotta do it again no matter what!)

Long-Term Running Goals:

Finish recovering from my injuries and build mileage.  That is all.


My name is Wes, I'm married with two wonderful children. The nickname BaldNSpicy came from the fact that I have been balding for a (long) while now and spicy for my love of very spicy foods (Thai and extremely hot wings are my favorites).  If eating doesn't bring me near tears and leave me sweating, it's not worth eating.  :-)

Oh, and I'm also known for my doorags.

Favorite Quotes:

"Running without hills is like motorcycling without corners." - rAtTLeTrAp

"Excellence is not a singular act, but a habit.  You are what you do repeatedly." - Shaquille O'Neal

"A man can fail many times, but he isn't a failure until he begins to blame somebody else."  - John Burroughs

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
NB 758s #2 Lifetime Miles: 596.90
Brooks Cascadia 7 Lifetime Miles: 165.17
Slow milesFast milesTotal Distance
NB 758s #1 Miles: 486.01NB 758s #2 Miles: 237.49
Weight: 167.59
Slow milesFast milesTotal Distance

4mi Bellevue Run

NB 758s #1 Miles: 4.16
Weight: 172.50
From Burt on Mon, Jan 04, 2010 at 10:16:27 from

Welcome to the blog. Funny name.

From Kelli on Mon, Jan 04, 2010 at 17:36:42 from

Welcome to the blog, bald and spicy! I, too, love the name! I am married to a bald and...dang, I can not come up with anything. Burt, help me out a little.

Coach Cara does seem amazing, I read her bio information. How did you meet her and how exactly do you train online (she just tells you what to do and how fast to do it???) Sounds very interesting!

Best of luck with your goals, I am sure you will do great with such an amazing runner for a coach!

Just a little FYI: for your running goals, you put 2009 instead of 2010. I was confused for a minute, but I am slower than mud. I have not had to write 2010 yet, so I am sure I will do the same thing!

From Burt on Mon, Jan 04, 2010 at 18:03:30 from

bald and saucy.

From Kelli on Mon, Jan 04, 2010 at 18:27:01 from

I asked my husband, he says bald and sexy.

From baldnspicy on Mon, Jan 04, 2010 at 19:53:01 from

Ok everyone, I updated my personal info to answer the burning baldnspicy questions. :-) My wife has also called me bald and sexy, but never bald and saucy. I'll have to ask her why not.

Kelli - the reason the dates for my goals had 2009 on them is a little coaching tip I learned from Cara. If you set your goals in the past, after you've finished the race, you always beat them! It's a little unconventional, but that's how she rolls. haha j/k!

Thanks everyone for the welcome! I'm excited to keep my blog up to date, especially the runs. This may be the perfect tool for keeping Cara up to date on my runs and progress.

I'll post again later about my relationship with Cara and how we go about the coaching.

From Burt on Mon, Jan 04, 2010 at 20:00:17 from

Maybe it wasn't so much the bald and spicy that made the old lady say she doesn't accept pornographic emails as it was the part. LOL!

From Burt on Mon, Jan 04, 2010 at 20:00:34 from


From Kelli on Mon, Jan 04, 2010 at 20:01:20 from

Nice philosophy! I like it. I am looking forward to future details....

In your picture your head looked like it had been bic'd! That is funny, I had to convince my husband to bic his head, but he has now been doing it for 12 years (so, he had the nice receding hair line at the age of 24!!!)

From baldnspicy on Tue, Jan 05, 2010 at 00:02:03 from

Burt - the email is I use it for all the stuff that requires you to give an email to sign up. But when giving it out over the phone, it's quite funny some times. lol Oh, and BTW, I'm a very laid back person who enjoys laughing at himself, and is virtually impossible to offend, so no worries. Actually, bring it on! I'll give it right back. :-)

As for how I got in touch with Cara - my 20th high school reunion was this last year. I got back in touch with a friend (through FaceBook) who is a spin instructor. Back in August of last year, I mentioned to her I was thinking about getting more serious with my running and was wondering if she knew of any professional/elite runners or maybe coaches that would be open to fielding some of my questions since I was getting frustrated with the variety of running plans out there and knowing what I should be working on. She put me in touch with Cara and we hit it off immediately!

Since Cara is in Oregon and I'm in Pennsylvania, the only way we could do this was through email, etc. (I've never even spoken to her on the phone, now that I think about it!) It was new for her to coach an athlete remotely, but I think we've both learned a lot of tips about both coaching and being coached this way since we started in August. It's really worked out just great. She gives me my weekly schedule and I do my best to follow it, sending quick daily emails letting her know how I did. I've sent her video of me running (slow as a turtle) on the track so she could see my stride and do some analysis that way as well.

I primarily run alone, although there's a guy at work that's an elite marathoner. Very personable guy...he came in 4th in the Pittsburgh Marathon, but was the first Pennsylvanian. Anyways, he's gone on a couple of runs with me during lunch. He basically jogs, not sweating at all, while I'm struggling to keep up the 8:15 or so pace for 3-4 miles while trying to choke out a word or two of conversation so he doesn't get bored. We get back to the gym at work, he just dresses and goes back to his desk while I stretch and try and catch my breath before going to hit the showers. I told him that my goal for 2010 is to be able to make him break a sweat when he runs with me to the point he has to shower. haha

My running buddy is cool and very cool to me, but Cara is truly my inspiration. She is incredibly kind and patient. The advantage/disadvantage, depending on who's side you're on, to e-coaching is that I can send her an email any time day or night. Something pops in my head - I fire off an email. She knows that I don't expect an immediate answer and can just answer when she gets time. But it's nice to be able to do that rather than waiting until my next coaching session and probably forgetting what I was going to ask.

I think one of Cara's strongest points as a coach (aside from her skills in putting together plans, etc) is that she is incredibly motivating, just by being herself. She doesn't need to be the mean coach that intimidates you and makes you do the workouts out of fear. She's a fellow runner, and a dang good one at that! For example, when I told her I wanted to run a 2:00 in my first Half, I'm sure she thought that was completely unrealistic, which it was, but she didn't say that. She just helped me to put together a plan that would get me as close as possible to that goal. Again, I've set my goals for 2010 and I'm sure she's thinking they're quite aggressive, but she wouldn't tell me they're impossible and to come back to earth and get real. She sees the potential in people, knows that the key is hard work, but also is realistic in her expectations. I have a family and a job that have to come before running, and sometimes those things get in the way. She understands that and we work though it.

I will forever be grateful to Cara for helping me get back into the running grove, for answering all my answers, for enduring through my very long winded emails and "quick daily updates," and especially for listening to me (and believing in me) when I said I wanted to do a Half when logically my first race should have been a 5k or 10k. She's a great friend as well as a great coach! that I've written this, I think I should have been telling everyone how awful she is so I can keep her all to myself...nope, can't bring myself to do it - Cara's AWESOME!

From Burt on Tue, Jan 05, 2010 at 01:01:14 from

Word count 848! You rule the world!

From Kelli on Tue, Jan 05, 2010 at 09:52:11 from

WOW, what a good recommendation you have given us all. I really like what you have said about her, it is everything that many of us look for in a coach or someone to get advice from. I especially like how you said she realizes you have a life outside of running, that is something that is hard for some people to grasp. There are so many of us who aspire to be better, but, for one reason or another, can not or choose not to make running our life. That does not mean we can not reach those goals, we will just do it differently (maybe more slowly than if we could train and think running 24/7).

I am sure that your aggressive goals will help you reach the ultimate goal of the BQ! You seem like a very determined guy. And a very nice guy, too!

Now, the first goal is to make that guy at work sweat, darn it. Make him wear two shirts and a sweatshirt and carry and wear w weighted vest and maybe carry a backpack. That ought to do it!

From baldnspicy on Tue, Jan 05, 2010 at 10:11:55 from

Thanks to Burt's counting, I didn't reach my goal of 1000 words on that post, so next time I'll use smaller words.

Honestly, Cara is awesome. She's firm, but kind and understanding. Sometimes I need that kick in the butt, but most times she's there for the support. I wish I could train 24/7 and be competitive, but that's not an option for me. For a while, I was really bummed, embarrassed, and somewhat depressed about my pace. I look at these guys/gals that are running sub 5:00 miles for a marathon and it's just amazing. I'd love to "break the tape," but that's just not going to happen unless I have my kids hold the tape at the end of the driveway for me at the end of a long run. I do realize the possibility of placing in my age bracket, so I keep that as a long term goal.

Thanks for the suggestions, Kelli. I'll see what I can get him to do next time. :-)

From Kelli on Tue, Jan 05, 2010 at 10:18:34 from

Here is another suggestion: Run in really small local races! I won a 5k (and I am NOT a short distance runner by any means, in fact my half marathon, 10k, and 5k paces are all the same) by running in a little local race. I think there were less than 100 people running the 5k. I came in 3rd overall, but I was the first woman. I am sure it is my one and only win, but it was darn cool!!!

This is a great place, there are runners of all shapes and sizes and paces and dedication levels and so on. Plus, you always have Burt for entertainment!

Have a great running week Bald&Spicy, and have your wife call me. I will see if I convince her to let you take a bic to your head.

From Burt on Tue, Jan 05, 2010 at 10:25:24 from

I'm not just here for entertainment. I won a race once, too.

From Kelli on Tue, Jan 05, 2010 at 10:27:17 from

Sorry Burt, you are a winner, too!

From Burt on Wed, Jan 06, 2010 at 14:50:21 from

Kelli - did you see the video of Coach Cara I posted on my blog last week?

From Kelli on Wed, Jan 06, 2010 at 18:47:49 from

No, Burt, which day?

From Burt on Wed, Jan 06, 2010 at 18:52:41 from

Saturday the 2nd.

From Kelli on Wed, Jan 06, 2010 at 20:42:20 from

Okay, I am a little freaked out because that does look like her picture (the 3rd alter ego, anyway). Is this for real? Where do you get this stuff?

From Burt on Wed, Jan 06, 2010 at 23:03:45 from

There's a host of information on the world wide web. And remember Kelli, we will be judged by what is written about us.

From Kelli on Thu, Jan 07, 2010 at 09:36:18 from

Hopefully no one writes anything about me, then.

From Coach Cara on Sat, Jan 09, 2010 at 16:38:41 from

Oh my goodness, I only just now read this. Since we keep in touch with emails, I wasn't TOO worried about reading each blog. Let's see, Wes, I must owe you a couple hundred bucks for all your sweet comments! ;-)

Kelli, BTW, that weird video was a spoof that I did for my office party. All the trainers were supposed to come up with a spoof "best" workout secret. Since I'm unique at Tri-D Fitness as the ONLY female trainer and the only one who specializes in running, I wanted to poke fun at those 2 facts. Everyone's videos were very funny. My mustache was fake. :-)

From Kelli on Sat, Jan 09, 2010 at 22:26:03 from

Very good to know it was fake, I was worried!!! I just thought Burt was pulling some random video off and calling it you until the last person, then I was thinking, "Wait, that looks like her!" I was confused, so thanks for clearing that up.

From Coach Cara on Sun, Jan 10, 2010 at 00:06:22 from

That's so funny, Kelli! Yeah, Burt probably should have put a little disclaimer about the source of the video--I noticed that he AVOIDED your question. Ehem, Burt? ;-) Anyway, if you knew me in person, it would really be all the more funny because I have a very soft, high voice (I'm very much a soprano), and I even wear makeup to marathons. I'm all girl! That's why I kinda enjoy doing the "Max" character. I did it once before for a skit, and my husband said that he never wanted to see Max again. It freaked him out.

From Burt on Sun, Jan 10, 2010 at 01:16:49 from

That's funny. I did avoid the question. I wanted to see what you would say first, Coach. I'm glad you cleared up the moustache thing, too. Although I was strangely intrigued about it. Who is this enigma we call Max? (Have you seen the movie It's Pat?) hahahahahaha!!!!

From Coach Cara on Sun, Jan 10, 2010 at 01:23:58 from

Did I not send you the video earlier? I thought I would have because I felt like it was pretty funny. But maybe I didn't since you've never met me in person, and I didn't want you to think I was nuts. Actually, it's hard to "get" how funny it is until you can see how UN-Cara the mannerisms and voice are. OK, I'm kinda proud of it. ;-)

Also, when I was in high school, I used to teach stage makeup to other high schoolers, so I became pretty good at makeup.

I don't know where I got the name "Max." It just sounds to me like a name for a dude who thinks he's really tough. When my aunt saw me do that character on stage a few years ago for something different, she didn't even know it was me! Stephanie was there too for that little skit. She still talks about it! :-)


From Coach Cara on Sun, Jan 10, 2010 at 01:25:25 from

No, I haven't seen that movie, BTW. I don't think I've heard of it.

From Burt on Sun, Jan 10, 2010 at 01:27:35 from

It was based off the Saturday Night Live character Pat, where no one knew if Pat was a man or a woman.

From Burt on Sun, Jan 10, 2010 at 01:28:31 from

And even though the one guy wasn't sure, that was part of the allure that attracted him to Pat. Ah, good stuff.

From Coach Cara on Sun, Jan 10, 2010 at 01:30:06 from

Ha ha ha, that IS really fitting!

I thought I had made my voice much lower, but when I heard the video, I was a bit disappointed. But it sure hurts to do that to a voice. It makes me a little bit hoarse.

From Coach Cara on Sun, Jan 10, 2010 at 01:32:13 from

That sounds potentially funny, or just very weird! :-) I used to love SNL when I was little. My sister and I used to stand in front of the mirror and do all sorts of goofy skits, pretending we were on the show. We really thought we were good, too. We were convinced we were gooood!

From Kelli on Sun, Jan 10, 2010 at 19:26:15 from

You pulled Max off very well!! It was all pretty funny.

Slow milesFast milesTotal Distance

Wonderful Pittsburgh weather - 19 degrees and 3" of new snow last night/today. Had to hit the treadmill:

Warmed up with a slow walk/jog for 6 mins. Ran a pre-programmed 5k "race" on the treadmills at our gym at work. Incline varies between 0 and 4%. Ran at the prescribed 10:00 pace throughout. Cooled down with some easy jogging and static stretches.

NB 758s #1 Miles: 3.10
Weight: 171.00
From SlowJoe on Tue, Jan 05, 2010 at 22:12:27 from

Wow, your goals and schedule look familiar. I'm shooting for a 2011 marathon too. Welcome to the blog, I'm new myself (to running and blogging). It will be interesting to watch your progress since it looks like we're starting (more or less) at the same point. Good luck!


From baldnspicy on Tue, Jan 05, 2010 at 23:04:02 from

Nice to meet you, Joe! I'll definitely be watching your progress as well. Looks like you're shooting for Boston in 2014...maybe I'll push myself to meet you there!

From SlowJoe on Wed, Jan 06, 2010 at 16:09:29 from

It's funny, you used the opposite logic as I did to determine the year. I'm all for cheating myself - my 2014 goal is based on the fact that I'll age-up to the 35-39 age group and get to run slower.

From Benjamin on Wed, Jan 06, 2010 at 18:39:38 from

Hello new guys. (both of you)

From baldnspicy on Wed, Jan 06, 2010 at 22:53:01 from

Joe - if I were looking at having to do the marathon in the 30-34 age bracket, I promise you, I'd be looking to cheat myself to. ;-)

Hello to you, too, Benjamin!

Slow milesFast milesTotal Distance

Weather - 20 degrees with 3" of new snow.  Looks like another TM day.  Plus, this is my speed workout day, so the track isn't accessible anyways with the snow.  Incline on TM set at 1%


  • Warmed up with brisk walking for 5 mins
  • Ran 1 mi at 9:30 pace
  • Ran 1 mi sprint/slow recovery jog, alternating at 0.1mi sets.  Sprint run at 7:30 pace and jog run at 12:00 pace
  • Ran 2x800 @ 8:00 pace, 2x500 @ 8:00 pace with 90 sec slow recovery jog in between
  • Finished with ~ 0.75 mi jog @ 11:00 pace
  • Brisk walk for 7-8 mins to cool down


NB 758s #1 Miles: 5.25
Weight: 171.00
From Kelli on Tue, Jan 05, 2010 at 23:06:43 from

NICE JOB!!!! She has you working hard, and sometimes that kind of workout is easier to do on the treadmill, you hit your paces whether you want to or not!

From Holt on Wed, Jan 06, 2010 at 13:24:48 from

Nice TM workout.

From baldnspicy on Wed, Jan 06, 2010 at 22:57:29 from

Thanks Kelli and Holt. The TM certainly does keep me on pace. But I was a little disappointed with the 500s...those should have been 800s. There's always next week! :-p

Slow milesFast milesTotal Distance

Ran a pretty easy 2.5 mi on the TM @ 10:00 pace.

Hopefully the snow has stopped for 12+ hours so I can run outside tomorrow!

NB 758s #1 Miles: 2.75
Weight: 170.00
Slow milesFast milesTotal Distance

Unplanned rest day.  Work and family life just didn't cooperate...

Looking forward to my long run tomorrow since I'll be tied up all day Saturday and Sunday.

Weight: 170.00
From Burt on Fri, Jan 08, 2010 at 11:01:02 from

Stake conference?

From baldnspicy on Fri, Jan 08, 2010 at 11:13:43 from

Good guess, but no. My wife and I volunteer on a 24-hour suicide crisis line and we have some re-certification training we have to take that runs 9-5 both Saturday and Sunday.

We got snowed on again last night, but our schools only had a 2-hour delay. Normally, I'd work from home, but I'm braving the roads and heading to work so I have a TM to run on since outside isn't going to work. Oh, the sacrifices we make as runners... I'll probably be the only person in the office. The health center people had better have come in...wellness doesn't have sick/snow days!

Slow milesFast milesTotal Distance

I had planned on running 10mi today for my long run @ 10:00 pace, but I was struggling to finish the 5mi on the TM.  I've done some longer runs (max has been 8mi) on the TM, but this was a tough one.  Normally, the 10:00 pace is one I can keep up for seemingly forever.  Today?  Endurance has left the building!  :-(  As I was running, I kept thinking, "how in the world did I keep up a 9:49 pace for 13.1 miles?  My body's ready to stop at 4mi!!"  It didn't help when I thought I'd have another hour+ before my wife would catch a bus home.  We both decided to take the bus (aka Ghetto Sleigh) due to the weather.  She got done an hour early from her internship and so it gave me the excuse to cut my run short in order to shower and catch the bus she was on as it came through the city.

Yes, I know...I was weak!  Argh!  So disappointing...

NB 758s #1 Miles: 5.20
Weight: 170.00
From Coach Cara on Sat, Jan 09, 2010 at 10:19:08 from

You know, these next 2 days off might prove to be great timing for you. With some healthy eating and nice rest over the weekend, you may end up coming back next week feeling really strong. Do try to incorporate some ROM or active stretching in AM and PM, though.

I hope your weekend goes well!

From flatlander on Sat, Jan 09, 2010 at 12:48:58 from

Hi, welcome to the blog. I like how you have a realistic training schedule planned out. Very disciplined. I wouldn't be surprised if you exceed your goals fairly readily. I also like the e-mail story. Those utility ladies have no sense of humor.

From Kelli on Sat, Jan 09, 2010 at 13:34:36 from

Do not stress over this run. Running long distances on a treadmill can be very daunting. I struggle to get to 3!!! Take a little break and all will be well!

From Coach Cara on Sat, Jan 09, 2010 at 16:34:44 from

Yes, Amen to the bit about how hard it is to run on a treadmill! I'd rather run in a hailstorm than on a treadmill.

Also, during my run today, I was thinking about your comment about how hard it is to imagine that you ran the 9:49 pace for the 1/2. That's totally normal. For one thing, we're filled with adrenaline during races. But also, you were SO ready. You had been training for that speed, you had gone through a nice taper. It doesn't mean you've lost anything. I was thinking about that because today I was running a comfortable pace for 12 miles. As you know, I'm just "on hold" with my own running till I determine which marathon to do. So, I decided to just pick up the pace a bit, and I told myself I'd do 8:00 for one mile. That sounded like it should have been a piece o' cake! I mean, I JUST a month ago ran an average 7:49 pace for 26 miles! But no, I actually struggled to keep up the 8:00 for the mile. But I won't let that discourage me because it's really, truly, totally normal!

Of course, it's not something we ever want to find ourselves using as an excuse. But we can remember that it's OK if we are struggling a bit. Meanwhile, just keep doing the things you know are important to help you be healthy and energetic, such as healthy food, good sleep, stretching, foam rolling, and keeping up with the training.

From SlowJoe on Sat, Jan 09, 2010 at 16:47:02 from

Echo the difficulties with the TM. I can't go more than 30-40 minutes before feeling like I've run a marathon (not that I'd know what that's like) and need to get off. Hopefully you'll get the chance to run outside soon, it makes all the difference for me.

From Kelli on Sat, Jan 09, 2010 at 22:27:17 from

We discussed that same thing today on our rin. When I ran my first race, I typically ran at a 9:30 pace and anything faster felt like a sprint. But then I ran the race and had an average around 8:30. Something happens in a race that can not be duplicated anywhere else.

From Coach Cara on Sun, Jan 10, 2010 at 00:07:19 from

There's something wonderful and mysterious about races that makes us all superhuman!

From baldnspicy on Sun, Jan 10, 2010 at 02:06:28 from

Aw, you guys/gals are awesome! I was a little bummed but after reading all your nice, motivational, supportive comments, I can look forward to next week! Plus, the weather looks like it's finally breaking some so I should be out on the roads vs. the TM next week! Thanks everyone!

Slow milesFast milesTotal Distance

Training class all day.  Went out with friends for dinner then our family watched their 4 kids while they went to a play.

Weight: 171.00
Slow milesFast milesTotal Distance

Planned rest day.  Another great day of Suicide Prevention training.  Feeling great, got some new cold weather running shirts this weekend so I'm ready to tackle the cold next week.  No more running on the TM unless my life depends on it.  LOL  (That's laugh out loud, for Cara)  ;-)

Weight: 168.00
From CSP4960 on Mon, Jan 11, 2010 at 08:22:21 from

Thanks for the comments. I would be lying if I said it was easy. I prefer the outdoors, but with the ice and cold in Georgia on Friday the streets and sidewalks were not "runner friendly".

From Coach Cara on Tue, Jan 12, 2010 at 00:13:36 from

Thanks for helping me be more "hip." ;-)

Slow milesFast milesTotal Distance

19 degrees (11 with wind chill) and snowing.  There once was a wise man that said "there's no such thing as bad weather, just bad clothing."  I didn't believe that man's wisdom until today.  I questioned myself on a core technical long sleeved shirt under a long sleeved tee, about whether that would be enough.  But then I reflected on something a wise woman told me prior to my first Half when it was going to be about 38 degrees at the start - you'll warm up quickly, so don't over dress.  So I warmed up on the TM for about 5, threw on the gloves and hat and headed out the doors!

My target was to run 3mi @ 10:00 pace.  I was so excited to be outside again and despite the 3 hrs of sleep last night, I was ready to roll!  I was trying to hold back, but I wasn't too successful.  Splits:  8:54, 9:11, 9:35 (1.1mi) 

After last week, the two days off (although not all that restful) apparently did the trick.  Feeling much better today, and felt like I could have kept up that pace for another 10 miles or so.  ;-)

NB 758s #1 Miles: 3.10
Weight: 170.00
From Coach Cara on Tue, Jan 12, 2010 at 00:12:49 from

Yay! You know you are the real thing if you are brave enough to face weather like that!

From baldnspicy on Tue, Jan 12, 2010 at 11:11:38 from

I feel like a real (turtle) runner when braving the elements. I enjoy seeing the looks of "you're crazy!" when I'm running as well. If I can't get the looks of "dang, that guy is FAST!" I'll take the crazy looks. :-)

Slow milesFast milesTotal Distance

TM workout - 1% incline

Warmed up with 2 miles outside - first mile was a slow mile - target:  10:00 pace - actual: 9:47.  Second mile, intervals @ 100 m.

Workout:  6x400m @ 2:00 pace with 90 second very slow recovery jog inbetween

Slower 1 mile recovery

Completed as expected.  Decided to do my warm up miles outside, then stripped some extra clothes for the workout and recover mile at the end since it was done on the TM.

Overall, felt good.  Enjoyed the workout.

NB 758s #1 Miles: 5.50
Weight: 169.00
From Coach Cara on Tue, Jan 12, 2010 at 17:32:21 from

Yay! Great job, Wes!

From baldnspicy on Tue, Jan 12, 2010 at 22:22:19 from

Thanks Cara! Running the warm up miles outside helped the dreaded TM workout part. Plus, I ran during the lunch hour so when I came back in from my first 2 miles, I had to wait for a TM to open up. You'd think with 10 TMs in our gym that some of these New Year's resolution people could do something different. I worked out on the rowing machine until one became available.

I need to work on my daily ROM exercises and some strength still, but today was about running!

From Coach Cara on Wed, Jan 13, 2010 at 00:00:58 from

Oh, the rowing machine is great. I don't think I ever told you that last year I joined a rowing team because my patellar tendonitis was keeping me from running. The coach of that team was the coach for the American team in the Beijing Olympics--she's amazing-- and her hubby is none other than Tiff Wood!! So, I do know the really good technique for rowing, taught to me by the very best! Unfortunately, I felt like a total loser in the boat. The people on the team were all SO experienced, and I was new to crew. It was fun, though. But I'm a runner, not a rower, so I forsook them. :-) I'm sure they can live with THAT! I was the weak link in the boat!!

Slow milesFast milesTotal Distance

Planned was a 3 mi Easy Run @ 10:00

Warmed up for 5min walking.  Ran 3.1 with splits 9:32, 9:34, 10:18 (1.1mi)

Nice easy run, warmed up to a balmy 31 degrees today with sun!  I could have done without the warm gloves and went for the lighter cotton ones.  Must have left my running socks in my work bag since they weren't with my other clothes in my gym bag.  Ran in my dress socks.  No problem, but I'm glad I had sweats on.  Not a fan of dark socks with running shoes.

I hope to get decent sleep tonight in prep for tomorrow's hard workout!

NB 758s #1 Miles: 3.10
Weight: 171.50
From Burt on Wed, Jan 13, 2010 at 16:44:33 from

Were they argoyle socks? That would be sweet.

From Coach Cara on Wed, Jan 13, 2010 at 18:07:39 from

I don't like dark socks with running shoes either, but if anyone saw you running outside, they thought you were crazy anyway.

When you start to really enjoy the easy runs, you KNOW that your training is plenty hard. I remember the days when I hated being told to run slowly. Now I really appreciate easy days.

From baldnspicy on Wed, Jan 13, 2010 at 22:43:59 from

Yep, I was enjoying the run today! Nice and slow and easy knowing what I have in store for me tomorrow. Saw a few more runners out there. One I saw approaching an intersection from another direction. He looked like he was going nice and easy and I was trying to keep myself going slow enough, so I decided to hang back behind him and keep his pace, but after a minute or two I realized it was way too slow (probably 12:00) so I had to pass him. He tried to keep up for a minute or two but he was huffing and puffing pretty hard when I passed him, so that didn't last long. Kind of funny since I am in no way fast (but I'm getting faster), so passing someone on a slow, easy run was interesting. Usually, I'm passed by others and have to hold myself back from trying to keep pace with them or atleast speed up.

Burt: Nope, not argyle. If I had thought about it, I would have worn some nasty looking things, or maybe pulled my dress socks up to my calves. I was in my sweat pants, so no one probably saw them anyways. One of these days I think I'll dress as hideous as possible and go for a nice long run. Should be fun!

From Kelli on Thu, Jan 14, 2010 at 10:02:06 from

Looks like we are on the same NO sleep schedule!!! It makes running hard but you are doing GREAT!!!!

From baldnspicy on Thu, Jan 14, 2010 at 10:07:32 from

Funny story: There was one time when I forgot my t-shirt. I considered running in my button-up dress shirt, but then I wouldn't have anything to wear when I went back to work. Garment top? Not likely anyone would know, but yeah, no. Plus, it was a hot, sunny day, so I decided to suck it up (literally) and go shirtless. Our gym requires shirts, shorts & shoes (I think that rule was made for me), so I had to run outside anyways which was my plan.

Now, I'm not "fat" but I've got a bit around the waist and a little "muffin top," as well as having a pretty flat upper chest, so I felt VERY self-conscious running through Pittsburgh like that. I always marvel at the guys that can wear the tight racing tank-tops during the races & even on the road. Wearing my skin-tight long-sleeved tech shirts shows way too much flab & I feel it jiggling even if it's not visibly jiggling, so I always wear a t-shirt over it. Again, jealous of those guys that can sport the cool shirts.

Shorts? I wear ones with about a 4" inseam. One day, my legs might look good enough I can sport the super short, splits so I can give the girlies a little show as my old body runs past. LOL

Speaking of legs, I was running one day this summer and this chick (BTW (that's "by the way," Cara :-p ) NOT a derogatory word in my book - quite the opposite) was running toward me down the street. You could see EVERY single muscle in her legs. She must have had 0 to negative body fat. Unbelievable. Honestly, I didn't find it attractive, just amazing. She was moving too...

From Kelli on Thu, Jan 14, 2010 at 10:13:05 from

I am glad they have the SHIRT rule at the gym, I wish they would extend it to women walking around in their sports bras---they should have to wear a shirt, too!!!

Now, you may have been able to run in your garment top, no one outside of Utah probably would have noticed. These guys at the gym have their bottoms hanging out below their shorts and it drives me nuts. I want to go tell them to by the spandexy kind if they are gonna wear them to work out!

And Burt, they sell argyle running socks. I am gonna get you a pair!

From baldnspicy on Thu, Jan 14, 2010 at 10:17:11 from

Kelli - yeah, I have a hard time sleeping (insomnia to some extent, my wife insists on having the dog (a miniature pinscher named Izzi) sleep with us which isn't usually a problem but Izzi never wakes up my wife when she needs to go out. She'll wake me up. So I get up and take her out. Doesn't take long, but it's a sleep disturbance. It's funny how if I'm out of town on business or something, that Izzi will get in bed with her at 9pm and won't bother her until like 9am the next morning, but if I'm in there, her bladder shrinks to the size of a pea. It hasn't been uncommon to be woken up twice. If I didn't love that dog...

My wife is a night owl, so she usually keeps me up until about Midnight. Then during the week, I wake up about 5:15am to take my daughter to early morning seminary at the church. Fortunately, I can drop her off there and leave since another family takes her back to their house to catch the bus to school. I come home and sleep for another 45min - 1hr then get up to get my son ready and off to school while I get an hour of work in and get myself ready.

So yeah, I'm happy to get some decent sleep in like last night when I got about 7.5. I came home from work and watched a movie with my son (he watched it, I dozed in and out). Then I took some drugs and checked out for the night. Still felt really drowsy this morning, but doing much better now. I don't let my sleep patterns decide whether I run or not. If I did, I'd probably get in 1-2 runs a week!

Hang in there, Kelli, and I will too! We should start a runners that run on no sleep club! Ha Ha!

From Burt on Thu, Jan 14, 2010 at 11:06:53 from

I went running once without a shirt when I was a young lad. But it was late at night. It was very liberating.

From Kelli on Thu, Jan 14, 2010 at 13:40:46 from

I have never run without a shirt. ;o)

So, what do you take to help you sleep? Everything I have taken leaves me feeling worse the next day even though I technically slept. Most of the time I would rather be tired! I did get a prescription for 30 Ambien and I made it last me 3 years. I took a half of a pill here and there, but it would never work two nights in a row.

The dog is just payback for your wife getting up with the kids, right? That is actually pretty funny. If you want, send the dog to me, I would love to pay back my husband for the years of getting up with 5 kids while he never heard a thing. In fact, I am sure that is why my sleep is so messed up!!

From baldnspicy on Thu, Jan 14, 2010 at 14:22:39 from

Kelli, I'll have to respond to your sleep question when I've got a few minutes later today. Found this article and thought it appropriate since I sometimes will say "I'll get good sleep on the weekend and then I'll be better next week." Apparently, it doesn't work that way:

From Kelli on Thu, Jan 14, 2010 at 18:56:30 from

I agree, it never works! But I am glad that church has moved to 1 pm so I can at least sleep in one day a week!!!

From Coach Cara on Thu, Jan 14, 2010 at 19:44:09 from

OK, you 2, SLEEP! You must sleep!! Your gains are made when you are in REM most of all.

But mostly I'm just writing because I wanted to agree with Kelli that there should be the same rule for women in the gym as men. We really don't need to see any bellybuttons. But if they let women where sports bras, the men should be allowed to go shirtless, or at least wear sports bras too!! (Now that you have seen Max, that comment might scare you. ;-) ) But really, come on!

Maybe I'm just jealous because, after giving birth to 4 precious ones, my stretch marks and extra skin make it impossible for me to feel good with bra only. I ONLY do that when I'm desperately hot from going full speed--in races or speedwork. And then I cover up soon as I'm done!!

Most of the women who go in bra only the gym really don't look so good either, though.

From baldnspicy on Thu, Jan 14, 2010 at 21:51:30 from

Burt - I actually loved running without a shirt. It was so nice on a hot, sunny day to be out there getting the rays. I could do without the looks of disgust as I ran by though. ;-)

Honestly, there are many women and men at our gym that wear less than they should. It's like the people that wear low rise jeans with serious muffin tops, tank tops, or cut off shirts. Just because they make them in (your size) doesn't make it ok to wear them. Seriously!

Kelli - for sleep, my son (also has the same problems as me) takes Trazadone. It's actually an antidepressant, I believe, but it makes him nice and drowsy and sleeps very soundly through the night. I've tried Ambien as well. Both Trazadone and Ambien are awesome and work great if you get 8+ hours of sleep. Any less and I'm a zombie in the morning, feeling completely hung over.

I've also tried Melatonin and Tylenol PM, which work just OK. They'll get me drowsy so I can fall asleep, but they have no lasting effects to KEEP me asleep. So, I usually toss back a couple of Xanax (I have anxiety issues) and that will usually do the trick. But, if I don't get more than 4-5 hours, or am woken up, then I'll be a zombie the next day too. So most nights, I try not to take anything, but don't get great sleep. It's a no-win situation for me.

Oh, and my wife getting up with the kids? Uh...yeah, no. She's NOT a morning person and she claims there was a paragraph in the pre-nup that stated that anything happening before 9-10am was my responsibility. She tells me I signed one - I must have been in a Xanax stupor because as poor college students, there was no financial reason to sign one. I guess they do pre-nups for these types of responsibilities?? I guess I signed without reading. LOL Now I feel like I missed out on getting my expectations of her in there! Oh well...

She actually trained our kids to sleep in. When they were babies, once they were down for the night, they were out until like 8 or 9am. But now with a teenager and my son, they stay up later than they should. Every Christmas morning at my house (7 kids) we were always tearing down my parents bedroom door at 5:30-6am. My kids? We usually have to wake them up at 9am so we can get started! They're weird, I know, but I love them to death!

If I can get a good 5-6 hrs of solid sleep a night I can function pretty well. It's when I get less than that that my work performance suffers and I tire easily. Running does help, though. I'm exhausted tonight and it's only 9:30pm. So, I think I'll probably be able to hit the sack here pretty soon since the kids will be in bed any minute and I'll be in bed at 10pm. Wife hit the sack early and so it looks like I will be too!

Good night everyone! Kelli - I hope you find something that works! Let me know how it goes.

From Kelli on Thu, Jan 14, 2010 at 23:14:51 from

Goodness, that is a list of drugs to try! I did try melatonin a long time ago, but I was pregnant, maybe I should give it another go. I hate medication because I always feel so groggy the next day. I have yet to fins anything that does not have that affect, so I figure if i am going to be groggy anyway I might as well do it without medication! I have had sleep issues forever, so I am pretty much used to it and I function okay (although I get a bit grumpy on weeks like this).

Tomorrow is my husbands day off, so I am going to refuse to get out of bed until at least 8! It his turn after 17 years of marriage. That guy could sleep through a hurricane, and most of my kids could, too.

Cara, I have seen your blog picture and you feel free to go shirtless! You look great. But, as you said, it is not the women with the tight abs and 5% body fat that run around in their bras!!! If I can wear a shirt at the gym, these other women can! They make this thing called a tank top...

From Coach Cara on Fri, Jan 15, 2010 at 00:08:43 from

You're so sweet, Kelli, but really--I have on a tank top in that picture. Otherwise you'd say, "She's obviously had kids." :-)

What time of day do you run, Kelli? What are your bedtime rituals? How about caffeine--do you consume any?

Sorry, it's the RN in me! I'm sure you've thought through all the potential causes and possible treatments.

From Kelli on Fri, Jan 15, 2010 at 12:50:22 from

I have had 5 kids, I guess I just had one too many to have a flat stomach!!

I do drink the occasional diet coke, maybe the equivalent of 2 cans a week. Other than that, the only caffeine I eat is in chocolate!

2-3 days a week I run at the crack of dawn (get up at 4:45), the other days I run at the gym in the morning after my kids go to school (I get up at 6:15 those days, when the alarm goes off for my husband, but I stay in bed until 7:15!!) I take Sundays off.

I try to go to bed by 10 every night, but the falling asleep part is the issue. I get my kids in bed by 8 or so, then I either watch a little TV or read a book. My husband breathes really loud so I try to fall asleep before him! I am a very light sleeper, everything wakes me up. I have experimented with napping and it just seems to make falling asleep at night harder. When I get super tired, I will take a nap, though.

All of that said, I got 8 hours of sleep last night. Children;s Benadryl works like a charm!!!

From Coach Cara on Fri, Jan 15, 2010 at 21:06:09 from

Oh, believe me, Kelli, my tummy is not flat either. It's not that there's any fat on it, and really, the abs are some of the strongest I know (this I know only because of the plank competitions we crazy trainers have), but it's NOT FLAT! And there's always that little fold of skin. Oh well, the wee ones are well worth is. You should see the mutual friend I share with Wes. She has had SEVEN children!! She is adorable and tiny.

Anyway, I've never struggled with insomnia (quite the opposite--I really think I am mildly narcoleptic), but I remember working as an RN, and before the doc would prescribe sleep meds as a last resort, bedtime rituals were helpful. Sleep meds are just a shame to start because they become addictive, and they leave you groggy in the AM.

The body releases natural melatonin with bedtime rituals. Most important is to NOT watch TV, computer, or any screen within an hour of bedtime. So, within 1/2 hr, dim lights, rest in a non-bed place, or read in a non-bed place, but in your room with soft lights. If you can have your hubby massage you, that's a plus. Studies have shown that bananas help relaxation before sleep too. Also, a very small glass of wine can help, and hey--it's good for your heart too! But not much--like 1/2 to one glass.

You could try going a full week with no caffeine, even including chocolate, and see if that helps.

My husband snore SOOOO loudly!! I've gotten used to sleeping with earplugs, but I know that's hard for some. Another option is white noise, like a fan.

I'm sure you've tried all these, but just in case you haven't...these were just the pre-drug advice the docs gave. :-)

From Kelli on Fri, Jan 15, 2010 at 21:17:33 from

OKay, no more TV and reading only with the lamp, not the full light!!! I have cut back on the caffeine (I only have it on weekends at the movies) but I could try a week with NONE of it!! I do like white noise, the fan is great in the summer. I guess I need to get a white noise machine to block out my husband!!!

I hear ya on the sleep meds, I felt like they were not only addictive, but became less effective the more I used them. That is why I go many nights with little or no sleep before I will give in!!

And, whatever, miss plank woman (love the competitions, that is funny)! You have abs of steel and a tiny little waist. The picture does not lie!! The kids do stretch us out a little, some people have more elastic skin than others---lucky them. I really can not complain, I look pretty good for how much I eat!!!

From Coach Cara on Fri, Jan 15, 2010 at 21:24:06 from

Oh my word, I do NOT have a small waist! That has been the bodily grief of my life, that I have no waist at all. I wish I could say that I do. ALL my height is in my legs, and I have a short little upper body. I hate that! I'm like a little dot torso with spider legs.

Sometimes I get the humbling joy of doing a little sports modeling, but I tell ya, if they want us to come to the audition in sports bra and shorts only (yes, back to my bra-only hate), I know I won't get the job. It goes to long-waisted women. :-)

From Kelli on Fri, Jan 15, 2010 at 23:16:22 from

Long legs are an asset!!!

If I were to ever get a sports modeling job, I think they would just be photoshopping in a tiny part of me...maybe my long curly hair? Or my skinny calves? That is about all of me that could model!!! Be glad you can do that, that just shows you look GREAT! You work hard for it, so be PROUD!!!! And dang, you have had 4 kids.

From baldnspicy on Sat, Jan 16, 2010 at 00:14:29 from

Funny how it's OK for a female to tell another female she can go shirtless, but if Burt were to say that he'd be castrated. Anyhooo... ;-)

Kelli - definitely don't take drugs if you don't have to. I like Cara's suggestions. There are a few I need to incorporate too. Besides, I only know about all these things because we've dealt with them for a while with my son and I. I've tried several things and have tried to keep the drugs to an absolute minimum for both of us. But, sometimes you just gotta get some sleep!

As for sports modeling, I have a really cute pinky toe that I could probably get in a magazine somewhere. It's a hidden asset since it's 95% of the time covered up. The other one has a scar, so if they want both pinkys, they'll have to look elsewhere.

Totally agree on the type of women that wear the sports bras too - they're certainly not the hottest chicks at the gym if you know what I mean. Again, just because they make it in your size and it's allowed where you work out...

From Burt on Sat, Jan 16, 2010 at 13:21:38 from

I was castrated June 28, 2000 :

I think I could model my calves. They're genetically huge.

From Kelli on Sat, Jan 16, 2010 at 13:54:42 from

I am actually pretty sure that Burt COULD get away with it!

If we are talking sports modeling, I could actually model my gnarly, toenail-less second toe. It would scare people AWAY from running!

Sleep is just one of those things I will probably always struggle with (that and losing toenails!) I try to keep the drugs to a minimum as well, but, like you said, sometimes you just have to sleep!!! I was actually trying to regulate sleep with Ambien, but it just never worked!!! For now, I will work on nighttime rituals and less caffeine, things that really should help----that and kicking my husband out of the bed (which he is glad to do for me).

From Coach Cara on Sat, Jan 16, 2010 at 15:35:02 from

In an ugly foot contest, Kelli, I could probably take you! I also have 2 missing toenails, one corn, and basically ugly toes. They were ugly before I even started running. They've been ugly all my life. My sister has always called them embryo toes.

But any good runner has ugly feet, right!! :-)

From missy on Sat, Jan 16, 2010 at 15:50:49 from

Woah, Ok Just had to meet the person behind "baldnspicy." Did a double take when I saw the username...Lol...I think you could have rocked the black socks...When we get past about age 30 we realize we can do whatever the hell we want and not care what others think. I love wearing my Orange and Red mens Brooks Launch at the gym cuz everyone stares..LOL

From Kelli on Sat, Jan 16, 2010 at 19:15:26 from

I mourn my beautiful feet on a regular basis! I lost my first toenail 2 and half years ago and it refuses to grow back---it is always GROSS!!! I have last 4 others, but only once each time. Runners do seem to have darn ugly feet.

From Coach Cara on Sat, Jan 16, 2010 at 19:31:25 from

War wounds, I guess. :-)

From Coach Cara on Sat, Jan 16, 2010 at 19:54:03 from

Burt, I replied to your old blog entry about that momentous event in your life. Now you're not a lone faithful, someone replied--I mean, besides yourself.

That's really sad that you had to reply to your own. Please don't ever sound so pathetic. If ever again you feel like a lone faithful, just tell me to respond, and I gladly will do so. :-)

From Burt on Sat, Jan 16, 2010 at 19:55:57 from

I used to be kind of a loner on the blog until I spoke out against drunk driving. Also I think there was a thread about gay marriage that I got involved in.

From Kelli on Sat, Jan 16, 2010 at 19:59:42 from

The gay marriage one was my introduction to you, I believe.

From Burt on Sat, Jan 16, 2010 at 20:04:32 from

That was a good one. Remember how that one gay guy joined the blog and had like one entry. Apparently they all took big time offense to my comments, that I didn't think were any worse than anyone else's.

From Kelli on Sat, Jan 16, 2010 at 20:12:22 from

I thought you handled yourself very diplomatically, Burt. I did not know someone had gotten all bent out of shape, no. It is okay to respectfully discuss ones opinion, and most people were very respectful. MOST, but not all.

From Coach Cara on Sat, Jan 16, 2010 at 20:26:43 from

Wow, sounds like quite an exchange. Is that the "hot topic" under Burt's? I only glanced quickly at it.

From baldnspicy on Sun, Jan 17, 2010 at 00:17:57 from

Hi Missy! Nice to meet you! :-)

Yeah, point us to the threads!

From Coach Cara on Sun, Jan 17, 2010 at 00:20:19 from

Missy, I love my bright orange Mizuno racing flats, and everyone at the gym stares too. They look so FAST!

From missy on Mon, Jan 18, 2010 at 22:19:48 from

WOAH, holy Long Blog responses..had to scroll down for like 10 minutes..

Baldnspicy....any fashion advice you need...just Holler.:P

Cara...The thing that cracks me up about the deliberately UGLY nerdy looking running it confuses the hell out of trendy gym people..Don't get me wrong..I dabble in my Nike Shox when lifting weights...The Ugly Bright running shoes definitely scream out "I am fast and don't care what the hell you think! Mwa ha ha..." ;)

From Burt on Mon, Jan 18, 2010 at 23:01:55 from

Coach - there was a time on the blog when the number of comments you got put you on the Hot Discussion Board. Sometimes there would be over 300 comments. Actually, that's only happened a couple of times, once with Walter's blog over movie quotes. Remember that one Kelli? Anyway, Sasha put a stop to that because a certain blogger posted a bunch of comments on her blog just to get noticed. There's more to the story than that, but now it's number of commenters rather than comments. Plus Sasha reserves the right to not have it on the board if he thinks there's no value to it.

From Coach Cara on Mon, Jan 18, 2010 at 23:04:09 from

I noticed that little column. It's good that Sasha changed the rules, because you can hardly call it a "hot topic" when most of our replies have nothing to do with the original context! We are merely continuing the conversation.

It sounds like YOU, Burt, have had some hot topics!

From baldnspicy on Mon, Jan 18, 2010 at 23:46:24 from

Missy - yep, that's what happens when you get myself, Cara and Kelli "chatting." One day I may learn to not be so....verbose/wordy, but for now, you have to scroll. :-)

From Coach Cara on Mon, Jan 18, 2010 at 23:52:18 from

And don't forget BURT too! :-)

Slow milesFast milesTotal Distance

41 degrees, sunny - beautiful day compared to the last few weeks!

Goal workout was a 1 mile warm up, 1 mile with 100m alternating speeds, then 3 miles at 8:45, 8:35 and 8:30 paces.  Then 1 mile cool down.  Here's how it broke out:

Mile 1 - 9:26
Mile 2 - 9:07
Miles 3 - 5 were marked at ~ 0.25, 0.29, 0.46 distances with a 45 sec recovery walk between
Mile 3 - 2:08, 2:22, 3:54  (8:24)
Mile 4 - 2:03, 2:17, 3:50  (8:10)
Mile 5 - 2:01, 2:16, 3:46  (8:03)
Mile 6 - 10:13

So I guess I wasn't exactly on with the 1/4mi markers, but pretty close.  Still, the entire route is perfectly 1mi.  Here's the route:

I was walking to work today (1.5mi) and was somewhat surprised to feel some tenderness in my right achilles tendon.  I figured it would work it's way out through the day.  It didn't, and so when I warmed up, I specifically warmed up a little longer walking on the TM at about 4-5% grade to try and work the tendon a little and see if it was going to cooperate with me today.  It never really got better, so I went ahead and went for my run.

The route I ran today was perfect for what I needed to do.  From work over to the starting point for my mile runs is exactly 1 mile.  I ran that nice and easy knowing that I had some hard miles to do.  The second mile was just a lap around the square with some intervals of speed then down to a slow jog. 

I immediately went into my first "fast" mile run, taking splits at what I thought were .25 and .50 miles.  I was slightly off, and thought I might have been since I was surprised to see a slightly slower second leg when I actually thought I was speeding up some (which I was).  There is some slight downhill between .25 and .5, about even between .5 and .75 then it's an incline up to 1.0.  The inclines always feel easier for me to run than downhill for some reason.  I always tend to hold back when running downhill even though I know I'm not supposed to.  The inclines aren't extreme or anything, but they're noticeable on the last leg.  So, I was happy that those legs weren't much slower than the other ones.

I did pause for 30-45 sec between the miles.  By about 20-30 seconds, my body felt pretty good and somewhat recovered, so I tried not to stop for very long at all.  I was really happy to see my mile times go down each of the three miles.  Each leg was faster than the mile before, which is what my goal was.  I thought I'd have a harder time hitting my mile goals, but that obviously proved not to be an issue.  :-)

This run felt really good, and I was so glad to enjoy that last mile back to work, nice and easy!

NB 758s #1 Miles: 6.00
Weight: 174.50
From Coach Cara on Thu, Jan 14, 2010 at 20:42:24 from


From Burt on Fri, Jan 15, 2010 at 13:16:53 from

I like how you put fast in quotation marks.

From baldnspicy on Fri, Jan 15, 2010 at 16:43:24 from

I call it like it is, Burt. Fast is relative. I seriously lapped a squirrel that was running back and forth between trees, so I was feeling pretty darn "fast."

Slow milesFast milesTotal Distance

Last night I iced and rested my achilles tendon that was a little angry.  Felt quite a bit better this AM but I knew it wasn't going to be a running day anyways, so I took it easy.  Walked slower in to work and I'll walk slower back to the car tonight.

Plan for today was to cross train 30 minutes if I felt good or rest.

I chose to hit the gym.  I had been sitting at my desk since 9am and so by 3pm I was ready to get up for a potty break and do something active!  I walked about 1/4 mile on the TM to get warmed up and see how my achilles was going to do.  Not too bad, but a little sore.  Then I hit the rowing machine. Put in 15min on that at a pretty good clip - 7800m.  I'll be sore tomorrow, I'm sure.  :-)  Then I did some abs work for about 10mins.  Hit the stationary bike for a hard workout for 15mins.  Walked about 1/2 mi on the TM to cool down. 

Achilles isn't too bad after a shower and walk back to my desk.  I'll put in another hour or so then head for home.  Gotta get to the formal shop to get my tux measurements before they close for my baby bro's wedding next Saturday in Phoenix!  Can't wait to run in the warm sun!

NB 758s #1 Miles: 0.75
Weight: 171.00
From Coach Cara on Fri, Jan 15, 2010 at 20:15:12 from

Take care of that achilles and keep me posted! I just now sent you a schedule for next week, but that was before I read this entry. If it's bothering you tomorrow, take the day off and keep icing it! :-)

From Coach Cara on Fri, Jan 15, 2010 at 21:18:59 from

Oh, one more thing: Put moist (preferably) heat on calf, then stretch calf in the 3 positions (have I ever described the 3 calf stretches to ya?). Then, rest, elevate, and ice achilles. :-) We don't want you to lose any time running, especially if you will do that 5K next week!!

From baldnspicy on Sat, Jan 16, 2010 at 00:25:29 from

Thanks Cara. I don't know why my right achilles flares up unexpectedly. I think I hit the road harder with my right foot than my left. I've gotten some slight soreness in my right hip, but some stretching of that after running has helped keep it at bay and it never bothers me now. But for some reason, this achilles tendon just doesn't like me.

You'll recall after my Half, I was down for a couple of weeks with this achilles. I figured it had just been strained from the distance and the race. I try and stretch it out after running by pushing the wall or using the half-moon looking thingies to roll it back while standing up. They seem to stretch more of the calf than the achilles. I've done the raises on a step exercises too, but not as much. I've also not been doing my ROMs like I should. I need to put those in a nice little cheat sheet so I have them handy every morning and night.

Otherwise, I feel like I warm up sufficiently. Tomorrow, I'll probably walk about 1/2 mi and if it's feeling OK, I'll start my run. If it starts acting up, I'll stop, but I'd really like to get the miles in, but, of course, don't want to sideline myself either for any period of time.

I haven't seen the three positions, but I'll google it and see if I can find them. If you've got a good source, let me know!

Oh, and I sent you an email, but I won't be doing the 5k in Phoenix on the 23rd. I was going to challenge Burt, but I get the sense he'll chicken out. :-) Seriously, I didn't realize that the wedding was in the morning that day, so the morning race is out of the question. I begged my brother to move his wedding, but I guess his soon-to-be-wife (aka ball & chain haha) said no. So, I'll have to pass. We'll chat about what to do instead. I'm definitely running every day in the 65+ degree weather in Phoenix! I might even go shirtless and show them what us pasty white, balding runners from the 'burgh have got!

From Coach Cara on Sat, Jan 16, 2010 at 00:37:05 from

Maybe you should at least have on a sports bra in Phoenix. I mean, that's what we chicks have to wear. ;-)

Stretching the calf muscles helps the achilles because it's actually attached to the muscles. Tendons don't become tight on their own; they tighten like a pulled rubber band when the muscles are getting too tight.

I don't know how to find those 3 positions on-line; it's something I learned from physical therapy. I will try to explain in writing tomorrow when I have a little more time.

Hey, I am trying to choose between 2 coaches to hire right now. One worked alongside Bill Bowerman and Alberto Salazar, and the other has written a couple of books with Salazar. I was just chatting with the latter and discussing his references, and he gave me contact info for Salazar and said, "He always sends people to me." Can you imagine being able to say that? "Oh, Alberto always sends people my way...." Wow, that's pretty impressive!

From baldnspicy on Sat, Jan 16, 2010 at 01:07:11 from

I think you're right on the sports bra. A quick search on Amazon shows several options. I'm stuck in indecision. Do I go with the T-Back? Do I choose based on color - it's got to match my shorts, of course! Or maybe the "shiny seamless" one. Sigh...I'll just call Kramer! He'll know what to do!

From baldnspicy on Sun, Jan 17, 2010 at 00:14:57 from

Those two coaches sound awesome! Must be tough to choose between the two when they're both so great!

From Coach Cara on Sun, Jan 17, 2010 at 00:18:50 from

Yes, I'll interview them in person, and that'll help me. One of the interviews is tomorrow, and the other is Tues.

I just couldn't get over the Alberto comment, though! My dream has been to be coached by him!

Slow milesFast milesTotal Distance

30 degrees, overcast/partly sunny

I slept in a little today.  Planned to get up about 7:45-8am but didn't roll out until about 9:15.  After about 7am I kinda just toss and turn and rest more than actually sleep, but it's rest, right?  :-)

I had planned to start from my house and if I was feeling good, go out 4mi and back, making it 8 miles.  After walking around a little getting ready, I realized my achilles tendon was still slightly sore and I knew running wouldn't help it much.  So I decided to drive up the route about 1/2 miles since from my house to that point is just a big long, steep hill and that wouldn't be good on the achilles to start with out of the gates.  So, I ran out to the 4mi mark (3.4 miles) and back very slowly.  Figuring I had only run about 5.5 - 6.0mi I decided to do another 1mi out and back to get closer to the 8mi I had planned.  It actually made it 8.8 miles - slightly longer than planned, but I took it really slow.

Achilles was tender most of the way, but I focused on proper form and figured that unless it got really bad, I'd keep going.  When I came back from my first out and back (6.8mi total) I was about 1/4 mi from the car and what comes on the iPod?  None other than Can't Touch This (yes, by MC Hammer - embarrassing I know) but when he sang "Either work hard or you might as well quit," I knew I had to make sure I got a full 8 miles in.  :-)

Here's my splits:

1.0 - 10:43
1.08 - 10:37 (a good down hill section here)
1.34 - 13:36
1.34 - 13:36 (yes, exactly the same split on the way back)
1.08 - 10:55 (uphill here, took it easy)
1.0 - 10:31
1.0 - 10:17
1.0 - 10:20

Overall, I felt really good - jogged the whole way, no stopping or walking.  Glad to get the miles in even though it would have been easy to skip the workout today.  The nice thing about running this route is that it's quite flat and it's through a couple of small communities, so quite a few people out and about, and so it's nice to say hello or good morning to everyone.  Lots of people are surprised.  Maybe because I have my earphones in and they figure I'm not going to be friendly, but it could be my skull & crossbones doorag and goatee, too.  Who knows.  I made sure I was properly dressed so I didn't scare anyone with any bare skin that they wouldn't want to see.  :-)

Anyways, came home and took a nice hot bath, downed 30oz of water, some Ibuprofen, and now I'm off to work on the Honey Do List!  Hope everyone has a great Saturday!

NB 758s #1 Miles: 8.80
Weight: 169.00
From flatlander on Sat, Jan 16, 2010 at 13:45:07 from

Good run, and good job adjusting for your achilles. Yes, some of us (especially me) have to keep that skin covered, it's the only decent thing to do.

From SlowJoe on Sat, Jan 16, 2010 at 16:16:32 from

Taking The Hammer's advice is always a smart thing (except with respect to finances). Nice run.

From baldnspicy on Sun, Jan 17, 2010 at 00:13:33 from

Thanks guys! I think I did OK when it comes to adjusting. I'm glad I got the miles in and didn't cut it short or not run at all.

Slow milesFast milesTotal Distance

Scheduled rest day...

It's 1:40am EDT and I must note that I am #13 on the Mileage Board.  Check it now because I guarantee I will drop to PAGE 13 in a matter of hours.  LOL

Weight: 172.50
From Kelli on Sun, Jan 17, 2010 at 14:18:10 from

Enjoy the rest day!!! What are you doing up at 1 am??? Just kidding, I know the answer.

From baldnspicy on Sun, Jan 17, 2010 at 16:21:01 from

I should have checked right before actually going to sleep at 3:30am. LOL Darn you people putting in miles today! I'm now on the second page! Argh! ;-)

Slow milesFast milesTotal Distance

"40 degrees" outside - dressed for 40 degrees, but I didn't notice the "feels like" temp was 33 with the 10mph wind.  So, after the 3mi I was FREEZING!  I kept thinking...this is NOT 40 degrees!

Ran an easy 3 miles - 1.5mi out and back.  Surprisingly fatigued during the first mile, but then started to loosen up some and the run felt very good and very easy.  I tried to run at about a 10:00-10:30 pace, but even trying to hold back as much as possible due to my somewhat still sore achilles, the first mile was about a 9:15.  The second mile was about a .5mi downhill and back up.  This one was slower.  The third was about the same as the first, I think, but I'm not 100% sure since I stopped my watch and didn't start it again.  But, it was very easy and I felt very fluid.

Still feeling some tenderness with the achilles, but yesterday's RICE helped quite a bit.  Although I could have taken the day off and rested it some more, I decided some slow jogging would be OK for it and maybe even good?  I stretched it as best as I could after the run, took a hot bath since I was freezing, and then iced the achilles.

Gotta enjoy and relish the easy runs.  :-)

NB 758s #1 Miles: 3.15
Weight: 170.00
From Burt on Tue, Jan 19, 2010 at 12:12:58 from

I had a nice easy run this morning just to loosen up. It was good.

Well, Saturday morning my niece has this school fund raiser. It's a 2-mile fun run. That's what I'll be doing.

Slow milesFast milesTotal Distance

5:00pm - Debating about what to do.  Achilles tendon is still sore today.  I really don't want to miss a run and so I'm deciding whether to go to the local HS track and do some really slow mile(s) on a softer surface and see how it feels.  Then, as Sasha says, if after 24 hrs I'm worse off, then I know I need to cut it way back or even no running at all for a little while so it can heal more.  I really don't want to lose what I've gained over the last month or, I'm going to AZ on Thursday and will be able to run in the 60+ degree weather!!  Terrible time for this :-(

Decided to do nothing.  Stuff hit the fan and so even if I was going to go, it wouldn't have happened.

Weight: 170.50
From Burt on Tue, Jan 19, 2010 at 18:18:14 from

Cara's not going to be happy when she hears about this.

From baldnspicy on Tue, Jan 19, 2010 at 18:25:51 from

We're debating over email. LOL She's too nice of a person to tell me to stick it in my juice box and suck it, though. She knows she has a hard (bald) headed dude she's dealing with. I DO know when it's time to give in, though, and I'm not going to push it to the point of making it worse. I'm not THAT stupid! This is going to take long enough to heal, but if I can still get in a few miles, why not??

From flatlander on Wed, Jan 20, 2010 at 17:01:54 from

Good luck with this.

From KP on Wed, Jan 20, 2010 at 17:22:26 from

Suck it up...

Slow milesFast milesTotal Distance

Rest day

Weight: 168.00
From missy on Wed, Jan 20, 2010 at 21:59:10 from

WOAH, go crazy on sleep there! :) Anyhow..whenever I only sleep 2 hours...I usually feel realllly fried. I mean its fun staying up a few days but then I usually crash and burn..So I try and sleep like a normal person if I can. :P

Slow milesFast milesTotal Distance

Sleepless night before my flight.  Had hoped to get some good sleep on my 5hr non-stop flight but of all the people, had to sit next to the plane drunk who was sick and coughing the entire flight!

Weight: 167.00
From Burt on Fri, Jan 22, 2010 at 18:06:52 from

Have you ever seen that movie Daredevil when Bullseye flicks a peanut in the mouth of the lady sitting next to him and she chokes and dies? Try that next time.

From baldnspicy on Sat, Jan 23, 2010 at 01:48:36 from

Flight home from AZ: $200

1 pound bag of peanuts in the airport: $10

One peanut flicked with precision: PRICELESS!

Oh, and the FREE stainless steel "bracelets" from the Air Marshall...

From SlowJoe on Sat, Jan 23, 2010 at 06:31:54 from

Hmm, I didn't recognize you on the plane and I was sitting right next to you?!

Slow milesFast milesTotal Distance

Pretty good sleep last night!  Just resting the rest of the weekend.

Weight: 167.00
Slow milesFast milesTotal Distance

Nice running

Weight: 0.00
Slow milesFast milesTotal Distance

Rest day - traveled home

Weight: 0.00
Slow milesFast milesTotal Distance

Testing out my was feeling ok.  A little stiff in the ankle and still some pain primarily when squatting with my heels on the ground, as well as going down stairs.

Decided I hadn't run for about a week, so I was going to hit the TM for an easy jog.  My daughter decided she wanted to go to the track, so I figured that was even better!  We warmed up walking a lap.  She had decided she wanted to see what she could do the mile in.  Based on our previous runs, a 10:00 pace was going to be pretty good for her, so we started off.  We did three laps at almost exactly 2:30 per lap. She had hit her limit, so she walked some more while I continued to run.  I finished that mile at the 10:00 pace.

Achilles wasn't feeling too bad, so I picked up the pace a little.  Ran 1.5mi at 8:40-8:45 pace.  I had intended to do 2mi, but at the 1.5, I was starting to feel it, so I decided to walk a lap, stretch and head for home to heat and ice it.  

NB 758s #1 Miles: 2.50
Weight: 168.50
From Burt on Mon, Jan 25, 2010 at 18:59:57 from

Take care of that achilles. Bummer we weren't able to go on our date this weekend. :(

From Coach Cara on Mon, Jan 25, 2010 at 21:07:44 from

How are you feeling now, post-run, Wes?

From baldnspicy on Mon, Jan 25, 2010 at 21:27:16 from

Burt! I was so disappointed. As things like weddings go, although there isn't a lot planned, time gets filled quite easily. It would have been great to get in a run with you or just meet for a Coke or something. Definitely next time! I was looking forward to getting on your very prestigious Bloggers I've met list.

Cara - a few hours later, not feeling too bad. I've iced it and taken Vitamin I. I can still feel it, but tomorrow morning will probably be a good test. I will run 2-3mi tomorrow, probably on the TM to minimize the impact and see how that goes, along with some cross training.

Slow milesFast milesTotal Distance

Took my 1.5mi walk to and from work today slow.  No power walk today, just trying to keep the achilles healing.  It was sore on the walk in, but not too bad on the walk out after the workout and stretching:

Warmed up by walking 1/4 mi on TM at slow pace.

Worked out on the eliptical for 15 mins - never done the eliptical before...that was weird feeling.  Even after 15 mins, I still felt really awkward on it and in the first few minutes, I knew I was going to kill my quads.  Good workout though.  Got HR up to about 150+ for most of it.

Rowing machine for 20:00

Walked 1/2 mi on TM at slow pace to warm down

Stretched and called it a workout.

Iced after getting home.

NB 758s #1 Miles: 1.00
Weight: 169.00
From Burt on Wed, Jan 27, 2010 at 11:53:02 from

I've never tried an elliptical. Sounds lovely, though.

From Kelli on Sat, Jan 30, 2010 at 17:12:22 from

My only issue with the darn elliptical is that my feet fall asleep after 10-15 minutes. BUT, super great workout and one of the best for injured runners!

Hope you are feeling better since it is now Saturday!

From flatlander on Tue, Feb 02, 2010 at 22:21:24 from

Good luck with the achilles, they can be persistent sometimes, so be patient.

From baldnspicy on Tue, Feb 02, 2010 at 23:44:14 from

Thanks, Flatlander. I probably should have listened to you before I went out tonight. I think I'm going to pay for this one for a couple of days.

Slow milesFast milesTotal Distance

It had been one of those days, plus I had rested the achilles for almost 3 weeks, so I decided to go do a few easy miles despite the persistent pain that hasn't left yet.  Walked the hills, very slowly jogged the flats going out. Coming back, I was still feeling the pain so I just walked the last 2 miles.  Did some easy stretches when I got back to the car, came home and took some Ibuprofen, am icing it now and will get off to bed.

I'll do some weight training tomorrow and avoid running for a day or two and see how it feels.  I'm really hoping to be in a position that I can run the race on the 27th (time doesn't matter, I just want to do it), but I don't know.  I may have to rest it completely until a couple days before when I do some slow miles and see how it feels.  I have to register by the 7th so I need to decide before then.

Weight: 171.00
From Coach Cara on Wed, Feb 03, 2010 at 12:27:57 from

Wes, do you find the stretching at all painful? After your run, was the pain unchanged or worse?

From SlowJoe on Wed, Feb 03, 2010 at 19:12:58 from

Good to see you back on the blog, Wes. Injury setbacks are so frusturating. Hope it heals soon and lets you get back to running consistent miles for your race.

From Burt on Thu, Feb 04, 2010 at 13:07:47 from

What is the race you want to do on the 27th?

From baldnspicy on Thu, Feb 04, 2010 at 13:58:12 from

Cara - yes, it hurts to stretch it, and it hurt more afterward, which is why I decided to walk back so I wouldn't hurt it worse.

Thanks for the encouragement, Joe. It always helps to know people are backing ya!

Burt - it was the "Spring Thaw" which is a 10mi race (2 laps around a lake), but then there are incentives for going another 1 or 2 laps. You get a nice long sleeved tech T for signing up, then at 15mi you get embroidered running gloves, and at 20mi you get an embroidered hat. My real purpose in running that was to race the 10mi for a time, then run the next 5 or maybe 10 at a slower pace. The longest I've run is the 13.1 for the Half last year, so I was looking forward to testing my endurance in a much longer long run. Most runners use this race as a jump off point to their marathon training for the year.

I'll post more later...gotta run. Not literally, of course! :-(

From Kelli on Thu, Feb 04, 2010 at 21:18:19 from

Hello fellow sleep deprived friend! Sorry to hear that you still have aches and pains, but I say if they are gone by the 27th, RUN! Who cares how fast or if you have to walk here and there????

From baldnspicy on Thu, Feb 04, 2010 at 21:48:41 from

Thanks Kelli. I have considered it and will continue to consider it. If I feel like I can run/walk it without causing any additional injury I may do it. But if there's even a hint of injury still there, it's off. If I'm feeling good at the end of this month and I don't do the 27th, I'll shoot for the Half. I'd love to do one of those, but in the interest of having a kick butt summer/fall, I'd rather skip the races now if I'm not 110%.

From Coach Cara on Thu, Feb 04, 2010 at 21:52:14 from


I'm with ya on that, Wes!

Sorry I've been so silent on the blog lately. Life had been rather insane these 2 weeks, with no respite in sight for the next 2. Plus, my husband's going to Costa Rica on Valentine's Day for a week, so it just keeps getting BUSIER!

From Kelli on Thu, Feb 04, 2010 at 21:52:26 from

I agree, sounds like a very good and smart plan!

From baldnspicy on Thu, Feb 04, 2010 at 23:04:20 from

Thanks everyone! It's great to have people there to keep me motivated to get better.

Slow milesFast milesTotal Distance

Just some light core workout...nothing to brag about.  :-)

Weight: 171.00
From Burt on Fri, Feb 05, 2010 at 16:40:11 from

How can you not brag about Lightning and Stampy?

From baldnspicy on Sat, Feb 06, 2010 at 00:25:40 from

Don't you mean Static and Shock? :-D

Slow milesFast milesTotal Distance

Did some upper body and leg weight training.  Nothing major but Static and Shock are feelin' it tonight!

Weight: 170.00
Slow milesFast milesTotal Distance

Ok, so explain this to me (because obviously I didn't get it):

Who in their right mind would do an upper body/"guns" workout to the point they know they'll feel it, the day before the forecast was for "8-10" inches of wet, heavy snow - knowing they'll probably have to shovel it?

Oh, and for once, our weatherman was right (shocker!)...we did get "8-10" of snow by Saturday night"....only we got that by 8pm FRIDAY night!  It's 7am Saturday and we have 24"+!  I wouldn't care except that I had to park my car at the grocery store at the bottom of our street (very steep hill) and walk up last night since I couldn't get up the hill.  I'll have to shovel my way down our long, steep driveway to even go see if my car is still there or whether they towed it.  And...our street isn't plowed enough yet to get my car up here anyways!

I only got 3.5 hrs of sleep last night because I couldn't fall asleep - not unusual - but at 3am, I look out to see that about 18" of snow is making our gazebo start to lean to one side.   Memorandum:  This spring get that darn thing on solid footings and level!  So, I have to go find my heavy rope in my messy garage, go out and secure the gazebo to the only big, heavy object close enough to it - the van - with the rope, then get the ladder and rake out and go get all the snow off it before going to bed.  It's got another 6" up there now, so I'll be out doing it again soon.  My wife can thank my insomnia (and my mad Eagle Scout knot skills) for the fact that we still have a standing gazebo since guaranteed that thing would be on the ground this morning if I hadn't secured it properly.  It was leaning pretty badly under the weight of that snow.

FRB friends:  pray for my arms, chest and back...and for me to get a brain by the next time I think about doing a "guns" workout before a predicted snow storm!  :-(

Evening update:  Ok, so we got about 18-20" which is a blizzard for us here.  Apparently, it rivals the "blizzard of 1996" or something like that.  Finally got the driveway shoveled and the car up the hill and driveway at about 6pm tonight.  Here's a few pics for you to enjoy!

Gotta get them knees up to get through the snow!


Workin' on the form  :-)

Getting pelted by my daughter while my wife was trying to take a nice photo of me!

The Fam


Weight: 168.00
From Mattrow on Sat, Feb 06, 2010 at 15:01:10 from

I spent 2 year in the Upstate New York area and part of PA, and remember the snow storms. We get snow in Utah but no were close to the amount in the area next to the great lakes. Hearing your snow shoveling reminds me I am glad I don't live in it any more.

Good luck with your goals, Little advice go into your first half and full marathon with the goal of finishing. If you are trying to beat your younger brothers St. George marathon time at a different marathon that is hard to do. St. George drops 2500 feet in elevation and 2000 feet in the last half.

From baldnspicy on Sun, Feb 07, 2010 at 01:30:39 from

Thanks Mattrow. This is the first time in 4 winters that I regretted not getting that snow blower the first year we lived here. Although I probably would have sold it by now since I wouldn't have used it...until today. I'm crazy sore tonight but I just think about the sweet arms and pecks I'll have tomorrow. lol

Thanks for the advice. I really try to stay reasonable. You can read about my first Half in my race reports. It was a great experience and I'll be training specifically to rock my PR in that race this year. Next year, I plan to be ready for my first Marathon. I know trying to beat my bro's time in a different marathon is crazy, especially since we don't have a wimpy 2500 elevation drop marathon out here. haha No disrespect intended to any of you that have raced it - any marathon is hard. I just have to tell myself that he did a 4:15 on a downhill course so when I do sub-4 on a flatter course I can tell him his old bro kicked his butt even more. :-)

Slow milesFast milesTotal Distance

Planned "rest" day...spent about 4 hrs shoveling the snow, 30 min eating a late lunch, and 30 min soaking in a HOT bath trying to soothe my very sore arms/back.  :-(

Weight: 170.00
From Burt on Sun, Feb 07, 2010 at 21:24:10 from

Nice rest. LOL!

From AmyBQ on Sun, Feb 07, 2010 at 21:25:44 from

I feel your pain!! My husband was out there all day. We are in Maryland and got 31 inches and more coming on Tuesday!! No more please. Rest and run tomorrow if your not to sore.

From baldnspicy on Sun, Feb 07, 2010 at 21:27:14 from

Thanks. Usually, I make a concerted effort to rest on the Sabbath. I did listen to Primary music while I shoveled, though. Chillin' now with the fam while I contemplate whether I can stay awake for another hour or not.

From Scott Wesemann on Mon, Feb 08, 2010 at 16:49:02 from

Shoveling for that long is a much tougher workout than running. It might be time for a snow blower. :)

From Kelli on Mon, Feb 08, 2010 at 18:27:30 from

SNOW? What does that look like?? Ours has been completely melted for a few weeks, send some our way!!! Although, I do not want to shovel it, will you come do that for me?

Glad you had a semi rest!

From baldnspicy on Tue, Feb 09, 2010 at 00:18:05 from

Scott - I completely agree! That snow was kicking my butt more than a regular run. My wife tried to convince me to buy one when we first moved to Pittsburgh. I told her we'd see how the first winter went. Our first 3 winters here have been quite mild. This one I needed one! Of course, she told me, "I told you so." Yadda Yadda. I would have sold that thing the third winter after it had been sitting in my garage UNUSED for 3 years. So, I'd still be in the same situation I was. :-) Then I thought of asking her why a shovel wasn't in her hands but figured I'd hold my tongue. :-)

Kelli - I'm more than happy to come shovel your snow. You should see Static and Shock now! Quite the little pea shooters!

From Kelli on Tue, Feb 09, 2010 at 14:27:08 from

Funny! I hate shoveling snow, my driveway is way to slanted and I just slide down it.

From Mattrow on Tue, Feb 09, 2010 at 14:31:06 from

You holding your tongue, kept you from getting injured and able to run.

From baldnspicy on Tue, Feb 09, 2010 at 14:36:57 from

Kelli - that's why you need me there. I have experience with my own steep driveway!

Mattrow - tru dat! 17 yrs of marriage have taught me a thing or two.

From Kelli on Tue, Feb 09, 2010 at 14:39:34 from

Alrighty then, you need to move in next door. Although, i think we are done with snow for the year so you can wait until next October to move across the country.

From Kelli on Tue, Feb 09, 2010 at 14:40:56 from

OH, and a good thing to hold your tongue with that comment. Her job is to stay inside where it is nice and warm, wrap up in a blanket, pour herself some nice hot chocolate, and WATCH your lovingly from the window.

Slow milesFast milesTotal Distance

Lazy day today.  Had to work from home since you can't really get to downtown.  Was just fine with me.  We're supposed to get hit with more snow tomorrow afternoon.  I may go try out my achilles tomorrow before the snow comes and after the temp gets above freezing.  :-)

Weight: 170.00
Slow milesFast milesTotal Distance

Aaah, getting back in the groove!  I went out for a little walk/jog to see how the achilles was doing.  Went to an area where I usually run that's usually plowed well, but I ended up having to run the sidewalks since the streets were just wide enough to get two lanes of traffic through.  The sidewalks were occasionally shoveled, but mostly packed/semi-packed snow 4-6" deep with ruts from where people had stepped.  It was firm in spots and soft/slick in others.  I don't know how you Utahns run on snow packed trails and stuff if it's anything like that!

I walked for about 1/4 mi then jogged for 2 miles, weaving in and out of traffic, up onto the sidewalk, back on the street, etc.  It just wasn't worth risking a twisted ankle or going down since it was so slick and uneven.  Plus, I had my old running shoes on that don't have very good tread anymore (my good shoes, watch, ipod, etc are at work  :-(  ).  On a positive note, my turnover rate was excellent due primarily to trying to keep my feet underneath me!  I was feeling the achilles ever so slightly toward the end when I decided to stop jogging, so I walked the rest of the way back to the car which was a good cool down.  Stretched well and headed for home.

I'll ice it again tonight and take Aleve.  I hadn't taken any meds for it or iced it for 24 hrs because I wanted to see how it really felt when I went for a walk/jog today.  I knew I could run on it while on Aleve, but I wanted to really know how it was doing.  So, it feels like it's about 80-90% back to normal and so a light workout (with core & bike) this week should probably get me back to where I can do some recovery training the next week or two.  I may just make the Half at the end of March after all...and have a good race!

Thanks to the snow, I've been "forced" to work from home this week, which has been good for recovery.  I haven't walked the 1.5mi each way in to work, and have just been hanging out in the den during the day.  I'm happy about my recovery!  Although I'd love to make the Spring Thaw in a couple of weeks, I'm not going to push it, especially when it looks like I'll be well enough to run the Half at the end of March!  Yeaaaa!

NB 758s #1 Miles: 3.00
Weight: 167.00
From SlowJoe on Tue, Feb 09, 2010 at 18:16:51 from

Good to see some miles up there, nice run. I wouldn't know how to deal with all that snow. Any temperature in the 30s is annoying to me! I guess y'all will get the last laugh when summer hits and I have to run at 6am to avoid 90 degrees.

From baldnspicy on Wed, Feb 10, 2010 at 09:40:56 from

Thanks Joe. I'm happy to get some miles logged as well since my February was looking pretty anemic!

Slow milesFast milesTotal Distance

It's 1:30am here, so I suppose it's ok to post my report for "today" even when I haven't slept yet...  Burt wants to see the rollercoaster pictures, and as we all know, Burt gets what he asks for.  So here they are.  Now realize, my wife grew up in SoCal and practically lived at Disneyland.  She's seen places in Disneyland very few have ever seen - or were ever intended to see, but that's a story for another time.  On the coasters, we wanted to make the scariest faces knowing pictures were going to be taken.  ;-) 

This first one, in 2004, was near the end of the night, the first time my kids had been on it, and it was very dark out.  The kids loved it until the "surprise" drop off into a seemingly black hole (all except for the flash as the pic is taken).  I know it's not obvious, so I feel I need to point out that my daughter was scared. 


This one was taken in 2007...daughter is scared into euphoria

And then there's Space Mountain...This was probably the 5th time on it, hence my son's thumbs up.  Daughter claims this is the one we were all supposed to look scared for the picture...

Did I hear someone ask "But what about the Tower of Terror?  Didn't that debut in 2007?"  I'm glad you asked...

Wait...let's get a close up...

Although you can't see my face in this one since I was off camera, I found this one truly, seriously!

And as I was perusing through my photos, I didn't realize that my fellow flame-loving blogger, RAtTLeTrAp was there!  I just really liked his hat!

Weight: 0.00
From RivertonPaul on Wed, Feb 10, 2010 at 11:00:57 from

Nice memories!

From allie on Wed, Feb 10, 2010 at 11:40:40 from

these are priceless. pic #1 is the best. it just captures the terror so perfectly. rattletrap has always been a Kool Kat.

From Burt on Wed, Feb 10, 2010 at 11:50:38 from

Yeah, the first one is great. You can see the level of terror increase as you go from highest to lowest.

And my wife actually bit my shoulder when we went on the Tower of Terror.

From baldnspicy on Wed, Feb 10, 2010 at 12:27:51 from

Yep, great times! Scaring and embarrassing my kids is a skill I've been trying to develop more.

My wife is mortified that I put these up. I call that collateral damage...

From flatlander on Wed, Feb 10, 2010 at 19:08:34 from

Making teenagers regret they were ever born is one of the few pleasures available to their parents -- plus, it is so easy.

From Kelli on Wed, Feb 10, 2010 at 21:36:00 from

Yeah, more photo bloggers!!! I hope you went to bed after all of that!

From baldnspicy on Thu, Feb 11, 2010 at 09:33:41 from

@Flat - I believe it's called one of the Simple Pleasures of life, much like the first bite into a fully loaded Fluffernutter sandwich! :-)

Kelli - you liked the photos, huh? I could never rival Burt's, but I would be more than happy to try... Oh, and yes, went to bed but didn't go to sleep for a couple of hours.

Slow milesFast milesTotal Distance

I had to have run a mile today while running up the sledding hill with my son, then sliding down and wishing my old body didn't hurt so bad afterwards.  Kinda got me depressed, so I decided to pass it along.  Enjoy!

Weight: 172.00
From flatlander on Fri, Feb 12, 2010 at 07:34:19 from

These are hilarious, thanks for sharing. I especially relate to the second one.

From SlowJoe on Fri, Feb 12, 2010 at 11:25:14 from

LOL - Hadn't seen those particular demotivationals yet. We have a bunch at work but they're not G rated. I like the Blogging one a lot.

From Burt on Fri, Feb 12, 2010 at 11:51:04 from

Awesome. Yeah, I think the second one is flatlander chasing his sister.

From Burt on Fri, Feb 12, 2010 at 11:51:32 from

And that first one is me, because I'm pretty shy in real life.

From baldnspicy on Fri, Feb 12, 2010 at 12:57:19 from

I'm glad y'all enjoyed them. I have others, but I didn't want to depress everyone and be blamed for everyone missing their PRs. :-)

I should have credited the source:

Our boss bought some motivational posters and put them up in the office. A few of us really wanted to buy some of these demotivational posters and replace the real ones with theses...then see how long it took anyone to notice. But, we never did since "the man" wouldn't think that was very funny at all. Of course, if it took him/his management long enough, we all would have retired before they figured it out. :-D

This is the one that inspired us:

From lightitup on Fri, Feb 12, 2010 at 17:29:02 from

Love these!

Slow milesFast milesTotal Distance

Final rest day before starting to kick it back in this week.  Achilles is feeling good and a few short test runs tell me I could be out of the woods!  This week will be the test...

Weight: 0.00
From Samantha Dean-Howard on Mon, Feb 15, 2010 at 07:45:00 from

Glad to hear your getting better and its coming together achilles may hurt when running again, Mine always do, its part and parcel of recovering from the injury...... just keep stretching those calves, Happy Days :)

Slow milesFast milesTotal Distance

Yep, feeling a bit fat today...


Warmed up on the weights and rowing machine.  Ran an easy 1 mi to warm up on the TM then ran the 5k program in 33:29.  Achilles was a little sore still so I iced it and took Aleve.  Feeling good tonight, so I hope it isn't too tight/sore in the morning...

NB 758s #1 Miles: 4.50
Weight: 174.00
From RivertonPaul on Tue, Feb 16, 2010 at 18:43:19 from

Achilles can sometimes be soleus. Either way, it hurts. Hope you feel better.

From SlowJoe on Tue, Feb 16, 2010 at 20:49:45 from

Good run, hope the achilles holds up for you.

From baldnspicy on Wed, Feb 17, 2010 at 09:13:35 from

Thanks guys. Paul - I actually think it's soleus related since when I "push the wall" it doesn't hurt much, but if I bend the back knee, then I feel it. So that tells me that it's soleus. I didn't run yesterday, but I'm going to get a couple of miles in today. I'm going to try and run today then on Friday and then increase a day a week doing 3-5mi per day. After that it will be increasing miles. I hope this will work!

From Burt on Wed, Feb 17, 2010 at 15:15:45 from

Good luck on your run today.

Slow milesFast milesTotal Distance

Went for a short run today on the TM.  Weather is still snowy and the roads are lucky to be plowed, let alone the sidewalks.

Took it really easy, warming up about 1/4 mi then jogged at about a 10-11:00 pace for the rest.  Some cool down, then 15min or so stretching.

Achilles felt sore during the run, but less sore than Monday.  After the run no real soreness, it's only when I'm running.  I'll plan on running on Friday, then increase mileage and add a day of running next week.

NB 758s #1 Miles: 2.50
Weight: 175.00
From flatlander on Thu, Feb 18, 2010 at 12:42:24 from

Looking good, hang in there. I had Achilles problems last year, and for me it was slow to heal. Still feel it at times, but you are doing the right thing.

From RivertonPaul on Thu, Feb 18, 2010 at 18:57:38 from

Yeah the tendonitis is a major bummer.

From baldnspicy on Fri, Feb 19, 2010 at 08:13:12 from

Thanks guys. I'm feeling pretty good. I've got a run today that I'll go 3-5mi on and see how things are doing. I definitely need to focus on my achilles when warming up and then be very aware of how it's doing during and after a run. If it starts to act up, I've got to ice and rest a day instead of running the next couple of days (one being a long run) to see if it will go away. That was a mistake that I'm paying for now. I'm shooting for a Half at the end of March. I'm quite certain I'll be well enough to run it, but I'd really like to be feeling good enough that I can do a sub-2 hrs.

Slow milesFast milesTotal Distance

Wow, today will be three run days in a week!  That deserves a little challenge.  Background: I was driving my daughter to seminary this morning (yes, Utahns, us outside the state have to 1) actually get in our cars and drive to the church and 2) have seminary before the freaking sun comes up :-),  and on the way home I had my iPod on shuffle.  We have over 50GB of music from the late 60s, through the disco years, into the big hair 80s, the rap 90s and into today, plus all the church music, musicals & soundtracks, etc.  This is a fairly obscure song, I think, but maybe not. 

I'll give you a few distinct lines and see if you can guess it.  It's a one-hit-wonder and is a total ear worm.  I'm hoping by posting this the song will leave my consciousness for the rest of the day.  No cheating by going and searching Google!  These are randomly selected throughout the song (taken primarily from the "rap" part of the song) based on how funny they are:

You know my first impulse was to run up on you
And do a Rambo

But I didn't wanna mess up
this thirt-seven hundred dollar lynx coat
So instead I chilled -- That's right chilled

I gave you silk suits, Gucci handbags and blue diamonds.
I gave you things you couldn't even pronounce!

You gotta get on outta here
with that alley-cat-coat-wearing,
punch-bucket-shoe-wearing crumbcake I saw you with.

You without me is like corn flakes without the milk!

Ok, that's plenty.  If you can't get it with those choice lines, you won't get it.  LOL

First person to name the song and artist gets a special Pittsburgh prize!

Update:  Warmed up .25mi, jogged 2mi @ 9:40 - 11:00 pace (intervals), then cooled down .25mi.  Everything is holding up so far.  I'll up it to 4x next week.  Really tough to hold back from increasing the pace, but knew I needed to if I want this thing to heal and get back to real training! 

NB 758s #1 Miles: 2.50
Weight: 172.00
From Twinkies on Sun, Feb 21, 2010 at 08:12:34 from

I've got no clue what song that is.

From baldnspicy on Mon, Feb 22, 2010 at 08:15:45 from

It's probably before your time, Twinkie, but here's the answer:

It's called "The Rain" by Oran Juice Jones. The song is funny by itself, but the video makes it all the much better. LOL

From Burt on Mon, Feb 22, 2010 at 16:10:55 from

I was going to say that! JK. I've never heard of it.

From baldnspicy on Mon, Feb 22, 2010 at 18:31:20 from

You both (and anyone else that watches the video) can thank me for killing 1 million brain cells. Don't worry, there will be more coming...

Slow milesFast milesTotal Distance

It's a beautiful day in the neighborhood, a beautiful day for a neighbor...won't you be mine?

Running in the city where Mr. Rogers was filmed, I have to say, today was a great day compared to the many that have been in the recent past.  Although I ran on the TM (yuck!), it was a wonderful run...not because I bested by previous injured record on the TM's 5k program by 2 minutes (ha ha), but because I had a minuscule amount of pain in my achilles during or afterward!  I did walk about the 3.9k mark for a minute and took the final 4% incline hill slower to minimize the chances of doing any damage, but I'm very happy with the workout. 

It's 33 days until my Half I was hoping to be well enough to run, so that should be enough time to build up the mileage again to where I may be able to meet my previous (and only) PR on that least that's the plan!

To celebrate my run, and to give a shout-out to Mr. Rogers (may he rest in peace), here's a couple of photos from when our family went to the TV station, WQED, to view the setup of Mr. Rogers Neighborhood in the original recording studio, the last time it would ever be displayed again before being retired forever.  The dinosaur sits outside WQED year-round.  During this last snow storm, I drove by the dino probably 10 times over the course of the week and it was generally cleared of snow - I watched 3 university students brush snow off it as they walked by on their way to campus.  They may be walking through a foot of snow on the uncleared sidewalk, but the dino was always cleared of snow.  A tribute to the wonderful man Mr. Rogers is and how even those growing up long after the taping of his show ended still know and love him.

Enough of my long-winded tribute.  Here are the pics.  Sorry for the poor quality - cell phone camera.  Pretty sad when you forget the real camera, but it's made even worse when you get to stand in line for 4 hrs listening to your wife tell you how it would have been nice to have a decent camera to take pictures.  Sigh...Oh well, It's good in the hood!

NB 758s #1 Miles: 5.10
Weight: 175.00
From SlowJoe on Mon, Feb 22, 2010 at 23:18:01 from

Looks like you're on the mend, nice run.

I'm pretty jealous you got to see the Land of Make-Believe close up. The character I remember best is that witch-looking lady with the red nose.

From baldnspicy on Tue, Feb 23, 2010 at 08:51:07 from

Thanks Joe. The set was really cool. They even had the original piano that was used to play all the music during the show - it was done live! They also had a tile that was never painted over (the rest of the studio floor had been painted black) that showed the original color dot that the set had. Very cool.

Oh, and Mr. McFeeley was there both days and greeted every person that came through. They took polaroids of everyone (we got one for each kiddo, my wife and I, and then the family) with him. He took at least 5 minutes with our family talking to us and asking about what we remember the most. Even after being on his feet for the second day and about 8 hours into the 12 hrs the set was open, he greeted us with the biggest smile and treated us like we were the first ones through. We could also put our address on the back of a photo of him and he took them back afterward and write a personal greeting with his signature. He did this for thousands of them. I need to find those polaroids. He still looks great!

From flatlander on Tue, Feb 23, 2010 at 10:40:30 from

Bald, glad to see you are on the mend, and I appreciate the nod to Mr. Rogers. Not sure there was ever another one like him -- glad to hear they keep the snow away like that.

From Scott Wesemann on Tue, Feb 23, 2010 at 12:11:40 from

Baldy- Nice to see you getting better. Good luck with the achilles. I used to watch Mr. Rogers whenever I stayed home sick as a kid. That weird lady (Lady Elaine??) used to scare the crap out of me.

Slow milesFast milesTotal Distance

Really tough night last night for sleep and I'm pretty tired today.  I did get in a little sleep between dropping my daughter off at seminary and getting my son up for school.

Anyways, I warmed up with 15min walking on the TM, then jogged the 10k program on there.  Speed fluxuated between a 10:30 and 7:40 pace (mostly on the 10:30 - 10:00 pace).  Walked a couple of times for 45-60 seconds.  Felt pretty good, but was definitely not feeling much endurance today.  Slight achilles pain but nothing to really note.  Took it easy, but probably shouldn't have run as far as I did this early in my recovery.

I'll rest tomorrow and Friday I'll do some really easy, slow miles in prep for a longer 5-6mi Saturday run.

NB 758s #1 Miles: 6.20
Weight: 174.00
From Rhett on Thu, Feb 25, 2010 at 12:37:14 from

Welcome to the running blog. Looks like you're fairly new around here. So what's up with your injury you are recovering from? Injuries are the worst.

I love your goal of Boston 2015. It will be well worth it when you make it there. Getting a nice long running base for a few years before you really start pushing the pace to get fast enough to BQ will really help.

From Kelli on Thu, Feb 25, 2010 at 20:22:05 from

My husband had to take time off from running as well and he is having Achilles pain, too. It must be a disease or something.

Now, I am probably weird, I know this, but I LOVED Mr Rogers. LOVED HIM!

Slow milesFast milesTotal Distance

Crazy snow today and didn't go in to work/gym so I just rode my recumbent bike for 45 mins, enjoying watching Michael Jackson videos while I workout.

Edit:  Ok, so it's been snowing all day today (8+ inches).  I guess I'm glad I didn't sign up for the race tomorrow since I'd need snow shoes and I don't have any, let alone ran in them.  LOL

On a related note...I need to run tomorrow!  I have no idea how I'm going to run in this snow since they don't plow any more than just enough to get cars through, and I doubt I can get down to the gym at work unless the buses are running...  I need help!

Weight: 174.00
From SlowJoe on Fri, Feb 26, 2010 at 22:33:06 from

lol - there's a lot of 80s going on in your blogs. First orange juice jones, then Mr. Rogers, now MJ! Smooth move, ex-lax! Take a chill pill!

From baldnspicy on Fri, Feb 26, 2010 at 23:22:50 from

What can I say...I love the 80s!

Slow milesFast milesTotal Distance

Another snowy day so I waited until about Noon to head out.  The streets were clearer and it was 33o so it had warmed up some.  The sidewalks were still pretty slippy so I stayed in the road as much as possible.  This was supposed to be a slow recovery run, and it pretty much was.  Did it in 1:02 without much effort or strain.  I felt like I was crawling at about 13:00 and doing the grandpa shuffle most of the time, so I'm quite surprised at the 10:00 pace and at the distance.  I thought it was only about 5.

I'm still waiting to hear from a couple of friends that ran the race today.  I'm bummed I wasn't able to run it, but it would have been too much.  Next year for sure!

NB 758s #1 Miles: 6.12
Weight: 171.50
From daceg on Sat, Feb 27, 2010 at 22:58:06 from

Hey-Thanks for the comments about the loss of my dog. I have thought about him every morning since Monday. I haven't really felt much like running. I gotta get out of the funk and knock down some big miles next week.

From Kelli on Sun, Feb 28, 2010 at 00:01:43 from

It will be your turn before you know it!

From flatlander on Sun, Feb 28, 2010 at 07:01:37 from

Good run, funny how hard it is to judge how fast you are going. I am always off, but I like it a lot better when I estimate on the slow side.

From baldnspicy on Mon, Mar 01, 2010 at 00:39:24 from

Thanks everyone. I'm learning I'm not like rattletrap and can pace within a couple of seconds. Hoping to just keep going and keeping healthy!

Slow milesFast milesTotal Distance

Big fat nothin' for today.  I had planned on running right after my 4hr long meeting in the afternoon then head home, but something happened and I had to head home immediately, so I didn't go then.  Then I had planned on running when I got home and things settled down, but Costco was still open and I decided to make the run out.  Got back, got things sorted out and was finally going to go at 11pm but then I got "the look" and the voice of disapproval from my wife so I had to cave.  So, I stayed up until 1am doing some work I didn't get done during the day due to meetings.  Maybe tomorrow I'll be able to catch up on my work AND get in a run.  What a change that would be!

Weight: 172.00
From Burt on Tue, Mar 02, 2010 at 19:00:22 from

I know that look.

Slow milesFast milesTotal Distance

3:30pm, 35o , slightly windy

1 out of 2 ain't bad.  Didn't get caught up on my work yet, but I did get a run in!  Definitely the more important of the two...shhhh!  My boss isn't on the blog...

Headed out after another day of meetings for a nice run.  Had to jog over to the local library (.5mi away) to return a book that I had found in the snow a few days ago.  After dropping that off, my run really began.  I did a nice loop on the city streets out to one of the 5 million bridges in Pittsburgh, and crossed over the river.  Right before getting to the other side of the 31st St bridge is a small island that I've always wanted to run on, so I hopped off the bridge early and down the ramp to the island.  Ran around the's not huge or anything...then back up to the bridge, and then back into downtown.  The run itself was 5.26mi - did it in 50:31 (9:40 pace or so).  Faster than I had thought I was running, but I knew it wasn't 11:00 pace either.  Felt very comfortable and I didn't try and push it at all.  The achilles reminded me it was there every once in a while, but it wasn't telling me to stop.  No walking on this run, so I was feeling good despite being exhausted the last couple of days.

Oh, and the last mile?  My wife was heading back from the University on the bus and I was going to meet her at the car that I park 1.5mi from work so I can get some exercise walking in, and I was late leaving work so she was going to beat me there.  I decided to jog the last mile to the car with my backpack on so I wouldn't be too late.  So that's how I get to the 6.76 miles today!

NB 758s #1 Miles: 6.76
Weight: 171.50
From Burt on Tue, Mar 02, 2010 at 20:35:09 from

Way to be a good Samaritan and bring back the discarded library book.

From SlowJoe on Tue, Mar 02, 2010 at 20:53:15 from

I'm glad you got your priorities straight! Nice use of time, and nice running.

From baldnspicy on Tue, Mar 02, 2010 at 22:58:25 from

Thanks Burt. I saw it in the snow as I was walking to my car last week after work. Initially, I considered leaving it since, surely, the child who had dropped it would be back once he/she noticed it had fallen out. But then I became curious. I wonder what great literary work was lying in the cold, wet snow. Was it Thoreau? Hemmingway? How about Charles Dickens or the greatest of them all, Dr. Seuss? Didn't look like one of those slutty romance books with the half naked ripped dude on the front.... I pick it up and I notice the category sticker - African American. OK, no biggie. The title? God Don't Like Ugly. You can check it out (or the whole God Don't Like Ugly Series) from your local library or purchase it here, from Amazon (providing the link as a convenience since I'm nice like that):

As of 10:35pm EDT, it is in stock and there are used copied available for purchase. That may change by Midnight, so act fast! Again, just trying to be the good Samaritan that I am. Enjoy!

From baldnspicy on Tue, Mar 02, 2010 at 23:03:18 from

Oh, forgot to reply, Joe. My priorities could not be straighter. Of course, if he'd give me paid time to run I wouldn't have to run to my car carrying my heavy backpack in my leather jacket sweating my booty off, just to get in that last mile. Curse him!

From Burt on Wed, Mar 03, 2010 at 09:19:12 from


From Mattrow on Wed, Mar 03, 2010 at 09:37:27 from

Good job fitting a run in.

Slow milesFast milesTotal Distance

Just a lazy 5k on the TM.  la la la


NB 758s #1 Miles: 3.10
Weight: 170.00
From flatlander on Thu, Mar 04, 2010 at 07:27:39 from

Great pic, but I look better from my left side. Nice fun run.

From baldnspicy on Thu, Mar 04, 2010 at 22:38:29 from

I particularly like the belly hanging out and the high tech treadmill.

Slow milesFast milesTotal Distance

37o, windy

Nice run today.  Warmed up on the TM then ran outside.  Relatively flat course but it was pretty windy through parts of it and traffic was pretty bad since it was rush hour.  Very easy run, no strain.  Here's the splits:

1 - 9:10
2 - 9:35
3 - 9:50 (windy)
4 - 9:10
5.15 - 11:19 (9:50)

Rest day tomorrow then a longer run on Saturday.

Feelin' so good today I decided to go ahead and sign up for the Half on the 27th.  Here's the course in case you want to join me!  :-)

NB 758s #1 Miles: 5.15
Weight: 170.00
From SlowJoe on Thu, Mar 04, 2010 at 20:37:50 from

Great run, I despise wind. And smart move signing up for the race. For me, I like that they're always non-refundable. No turning back now! That's cool that the course is completely contained within a park.

From baldnspicy on Thu, Mar 04, 2010 at 22:09:32 from

Thanks Joe. When you're wearing clothes that have the same properties as MC Hammer's parachute pants and shirts, it probably feels a lot worse than it is. If ever there is an 80's run, I've got my outfit! Good thing my head is aerodynamic or I may not have made it through the run!

The non-refundable part IS the nice part. Although, waiting until the day of or the day before is nice if the weather may go bad on ya. In my case, this is going to just be a long training run rather than a race. I hesitate to ever call the "races" I do races. The true "racers" (in my mind) are the ones at the front of the pack fighting to break the tape...or maybe racing to place in your age group. For me, it's a run...yes, I suppose I'm racing against myself, but until I LOOK fast and consider myself fast, it's just a "fast" run.

After today, I'm really looking forward to it!

From SlowJoe on Thu, Mar 04, 2010 at 22:33:47 from

Yeah it's definitely a "race" against the clock (and yourself) in my very limited experience. You should run your race in acid wash jeans and a jean jacket. Maybe Doc Martens if you have some nice orthotics.

From baldnspicy on Thu, Mar 04, 2010 at 22:46:41 from

Good idea! Since it's just a long run and I'm not supposed to push it, I'd might as well sport some flashy outfit! If I don't get attention because I'm leading the race, I'd might as well draw some attention with my outfit! I've got to get on that!

From Mattrow on Fri, Mar 05, 2010 at 09:27:40 from

Nice workout wind can back things tough. As for the race looks fun to be, I just wish it was closer.

From baldnspicy on Fri, Mar 05, 2010 at 22:13:04 from

Thanks Matt. I posted the link, knowing that there's only a handful of bloggers that are even within driving distance of the race! One day I'll have to get out to UT and run with some of you guys!

From Coach Cara on Sun, Mar 07, 2010 at 21:36:12 from

I'm looking for your Saturday long run--you haven't posted it yet, nor have you emailed me! Wes, Wes, are you OK??

BTW, wind sure does make a HUGE difference, but hey--better now than race day! You can be so thankful to face the wind now, and just be glad you're not racing in it. It makes you tougher! :-)

From baldnspicy on Sun, Mar 07, 2010 at 23:44:21 from

...Need I say more?

Cara - just fired off an email to you and I'm going in to blog my Saturday run now. :-)

Slow milesFast milesTotal Distance

Rest day today which is good since my boss is in town today for our annual performance reviews and since I'm behind on my work I'll need the time to get things orderly.  Not good since if my review isn't all I was hoping it to be I'll be wanting to go run like a banshee after he leaves.

On a related note, there's a woman that has to interface with me on occasion.  She can have a quick question, but it always turns into a 30+++ min conversation...usually with her complaining about something.  So, I found a great Dilbert (I love him) that has inspired me to handle things differently the next time she comes over to my cube.  Enjoy!


Update:  No need for a banshee run today...performance appraisal went well!

Weight: 170.00
From Twinkies on Fri, Mar 05, 2010 at 11:06:27 from

Dilbert is awesome

From KP on Fri, Mar 05, 2010 at 12:25:16 from

We must have the same co-worker. Unfortunately, she is interfacing from my office... So that means I get to deal wtih her face to face on a daily basis. And, she sure LOVES to talk...

From RivertonPaul on Fri, Mar 05, 2010 at 15:26:04 from

Do I dare interface? :)

From baldnspicy on Fri, Mar 05, 2010 at 22:05:36 from

Yes, KP, my co-worker also lives in my cube farm, so I interface with her fairly frequently.

Paul, in this case, interface as little as possible. Take my word for it!

From Scott Wesemann on Fri, Mar 05, 2010 at 23:57:50 from

Hey bald, I loved the cartoon. HA! There is a guy in my office that does the same thing. My co-worker and I refer to it as the ambush whenever he comes around. Our new plan of attack is to text each other 'ambush' and then the other will call, and of course it is always important and I must take it. It seems to be working, but we are hoping he doesn't catch on. I really don't mind talking to people, actually I like it, but all he does is complains. Worst!

From rAtTLeTrAp on Sat, Mar 06, 2010 at 01:05:46 from

My favorite dilbert cartoon:

From Burt on Sat, Mar 06, 2010 at 10:46:05 from

If you love Dilbert so much, why don't you marry him?

From flatlander on Sat, Mar 06, 2010 at 17:09:23 from

I think there is one at every workplace. A woman in my office is getting her second hip replacement. I know I am going to get even more details than I did the first time. I am getting good at being busy.

Burt, I think he already has a family.

From Faceless Ghost on Sun, Mar 07, 2010 at 21:14:37 from

I think I'm that annoying coworker. Anything to avoid productivity.

From Coach Cara on Sun, Mar 07, 2010 at 21:32:13 from

I'm just glad to hear ONE person saying it's a GUY in his office who does the same thing! Thank you, Scott.

In my "office," I was the only woman for many months, and I thought it was great. I'm sure none of my co-workers thought I talked too much. They've hired another woman now, though, and what's worse is that she's a red-head and a running coach too. Well, I'm sure I can bench more than she can! So there.

Have I told you about my hip replacement?

From baldnspicy on Sun, Mar 07, 2010 at 23:52:26 from

Whew, lots of comments! Sorry for the lack of response...

Burt, sounds like you've been playing with the youngsters again, but funny you should say that! The first year we were married, my wife bought me a Dilbert comic and framed it. It's about 10"x18" and has always hung on my cube wall. I don't know if she thought I regretted my decision to marry her, but it seemed she was a little jealous. Here's the comic:

Flat, I have heard things over the years that would frighten even the hardest criminal...probably from Faceless' mouth!

Cara - yes, even guys can be annoying, but in my experience, it's mostly the women. Most nerdy men just like to hunker down in their cubes and not talk to anyone...unless it's about coding, or the really cool weekend they had rewiring their toaster to do something it wasn't meant to do...but now doesn't make toast either. Women just seem to want to talk...period.

Oh, and I wouldn't worry about that new coach...the world won't know about her for 6+ will take that long to get her picture up on the website. :-)

Slow milesFast milesTotal Distance

25o, cold and clear - even sunny!'s run was HARD!  Not the course...I purposefully made it flat at first then added some hills into the second half, but I was not feeling it today.  I kept hitting snooze on the alarm clock since I knew it was going to be cold and was hoping another 10 minutes would make a difference, and I was just plain tired after this week!  I felt like Cameron in Ferris Bueller's Day Off where he's debating whether to get up and go out with Ferris.  This was me, just with a lot less hair:


I finally got up and out the door because I knew I'd regret it if I didn't go.  I'm glad I went, but it wasn't pretty.

Turns out that the river trail still had packed snow/ice on it until I got to about mile 2.5.  No big deal, it just made for a bumpy surface.  The rest of the run was OK.  My achilles wasn't much of a bother, but I began to get some pain in my right knee (probably Runner's Knee), and right "behind" the outside of my ankle bone toward the achilles (who knows what, but probably just old age)...oh boy, here we go again!  I kept it slow to keep the pain in check and it felt like it was taking forever to run the 8 miles.  The 10:00 pace wasn't bad for my long runs, but this time I felt like I was running so much slower!  The splits you've all been waiting for:

Mile Splits:  10:19, 9:49, 10:18, 10:22, 10:09, 9:49, 12:13 (walked for a minute or so here), 10:59 (1.17mi - 9:24 pace)  10:16 Avg Pace

Last week's runs were awesome, especially Thursday's, so having this "bad" run today was tough.  We've got some really nice days coming up this week, weather wise, so I'm looking forward to keeping the schedule and enjoying the outside runs!  I'm gonna keep on keepin' on!  Peace out!

NB 758s #1 Miles: 8.17
Weight: 171.50
From SlowJoe on Mon, Mar 08, 2010 at 13:43:11 from

Well done getting in the longer distance. I'm dealing with similar problems adding distance too, both in the minor aches and pains and the stamina. They tell me it gets easier though, so I think "keep on keepin' on" is the right mindset to have.

Slow milesFast milesTotal Distance

Beautiful 47o, sunny and perfect!

I had a nice 5mi route planned out but then ran into some construction that made me detour which also put me onto a street didn't allow me to get onto the bridge to make my loop to come back, so I was stuck having to just turn around.  No biggie, I thought, but I had already gone a little over 3mi out (didn't know till I mapped it), so that made it longer than I had planned on.  It turned out to be a faster pace than I had expected too (9:40).  It was a great day in the neighborhood, but the knee is a little sore still.  I'm going to ice it and take some motrin.  Then tomorrow will be just a short, slow 3mi with some weight training.

NB 758s #1 Miles: 6.60
Weight: 170.00
From Steve on Mon, Mar 08, 2010 at 18:56:20 from

Sounds like you had a nice run today for weather but not so great for construction. Sunny warmer days always make me pick up the pace a little too in the spring and afterwards you just feel better too.

When I finally got out of work it had to be in the mid-50's. The only problem was that the sun started to set, but it was beautiful.

From RivertonPaul on Tue, Mar 09, 2010 at 13:03:13 from

Keep it up.

From Kelli on Tue, Mar 09, 2010 at 15:01:16 from

Longer and FASTER, that is a good running day!

From baldnspicy on Tue, Mar 09, 2010 at 23:11:10 from

Thanks guys! Tomorrow is rain, so I had to get in a couple of nice spring-ish days!

Kelli - you crack me up...ok, new rule. If you're going to post on BaldNSpicy's blog, you have to put "fast," "faster," but especially "fastest" in quotes! If it's not in quotes I'm not reading it. ;-)

It's like when I post on your blog about "sleep" or talk about my own "sleep." See how I did that? Sorry for imposing the two extra character rule, but it had to be done!

From Kelli on Wed, Mar 10, 2010 at 19:01:28 from

I am not sure my "tired" brain can handle the extra work!

Slow milesFast milesTotal Distance

Wow!  Gorgeous day!  I  love weather like this!  Yes, Burt, I love it so much I want to marry it.  :-)

Was planning just a short 3mi, slow pace run, but then I noticed this guy running about 20m ahead of me on the path and so I decided I'd keep up with him.  It was faster than I had expected to go (9:00 pace), but I couldn't just let him slip away, could I??  I mean, I was running at this level, right?  Then I saw the guy and I had to take it to a Whole 'Nother Level!

So remember kids: When running, don't just run...take it to a Whole ... 'Nother ... Level!

This has been a Public Service Announcement for

NB 758s #1 Miles: 4.00
Weight: 168.50
From Burt on Tue, Mar 09, 2010 at 23:31:18 from

Take it to a whole 'nother level by getting sealed to the weather in the temple! I'm afraid to watch the Mad TV clip in front of my kids, so I'll watch it later. I also hate Eva Longoria. Basically all things Tony Parker.

From baldnspicy on Wed, Mar 10, 2010 at 00:23:28 from

I'd do that, Burt, but her "hotness" goes up and down like the seasons. Not sure I can handle that long term.

I'm not a fan of Eva either! Aw crap...I pasted the wrong link. Eva's is OK, but here's the one for Hugh Laurie (aka Gregory Condo) that I meant to post:

Watch it later, but these two aren't bad. Search for Eugene Struthers or HNL on YouTube and you'll find others. Some are a little more PG-13 so I didn't post them for fear of offending someone.

Slow milesFast milesTotal Distance

Ran at the track.  Nice easy run.  Mile splits (8:13, 8:40, 9:20)

NB 758s #1 Miles: 3.50
Weight: 168.00
From SlowJoe on Sat, Mar 13, 2010 at 08:28:07 from

Looks great, nice going!

From baldnspicy on Sat, Mar 13, 2010 at 12:26:50 from

Thanks Joe. I missed running Wed & Thurs due to an issue that made getting out tough. So I was glad to get this run in, even if it was shorter than I had wanted it to be.

Slow milesFast milesTotal Distance

9:30am, 40o - a little chilly with the wind & some rain

Decided to do about a 10 miler today and since the HS track is about 4 miles away I figured that would be a nice run up there, so a few laps and head back.  Hadn't run this route before, but it turned out to be a nice one with some hills, of course, since Pittsburgh is just one big hill with the exception on downtown which is flat as a pancake.

Here are my splits (pace):

1.04mi - 10:08 (9:44)
1.04mi - 11:51 (11:23) uphill
0.90mi -  9:21 (10:23) part uphill
0.96mi -  8:35 (8:56) part downhill

Track laps:

Return trip
1.86 - 17:47 (9:33) - part uphill - forgot to hit the watch at the first marker
1.04 - 9:09 (8:47) downhill
1.04 - 9:51 (9:28)

Overall, I'm happy with the run.  I was shooting for a 10:00 AP and had a 10:08, which isn't too bad.  I took it easy on the uphills and even walked for about 30 seconds on mile 2.  Otherwise ran it all without stopping.  I'm feeling pretty good about the Half in 2 weeks.  I'm not going to PR, but since I don't plan to taper and use the race as a training run, I'm fine with that.  BUT, if I happen to be feeling so good that it just happens, so be it.  :-)  2:08 for the Half isn't some killer time, so it could happen.  This route is a whole lot more hilly than the Half course is.

If you've hung in here reading this far, you deserve a story.  So I was running the last mile of this run and a car pulls up along side me and says something to me.  I pull out my earphone so I can hear what they're saying.  It's a group of 3 guys in a semi-beat up car, dressed in green hats and green shirts and stuff.  They yell out to me asking why I'm not home drinking and celebrating.  I told them because I was running (duh) and because I don't drink.  They said "well, are you going to be drinking later?"  I said of course!  I've got a gallon of Gatorade waiting for me.  They chuckled and took off.  I just looked up when Shamrock Day is and it's not until Wednesday the 17th.  Guess these guys were starting early...

NB 758s #1 Miles: 10.13
Weight: 167.00
From SlowJoe on Sat, Mar 13, 2010 at 13:17:27 from

Uh, yeah, it's St. Patty's week, not day! Be sure to drink green gatorade.

Hey, great long run. I think you're looking great for your race coming up.

From Mattrow on Mon, Mar 15, 2010 at 12:36:01 from

Nice run. Don't you love people that instruct you what you should be doing while running or instead of.

Slow milesFast milesTotal Distance

This was a fun run. Nice cool weather! Love it!

There's a park with an overlook area at the top. The park is kind of like a dome with the overlook at the top of it. The road then winds down it and back up to the top. Total loop distance is 2.83 mi and I did that twice. I took splits at 1.29 and 2.83 miles. Here are the splits:

1.29 - 9:54 (7:40!!!!)
1.54 - 14:03 (9:06)
1.29 - 12:28 (9:41)
1.54 - 15:00 (9:45)

The first 1.29 was really "fast" for me. The second time around, I took it slower so I wouldn't injure the knees. Plus, it was dark by then and the potholes in the park are better than the rest of Pittsburgh but still ankle twistingly bad. Then on the final 1.54 section, I saw my life flash before my eyes. I got chased by a rabid raccoon. Ok, maybe not chased, but it was dark and it came running out of the woods to the road about 10' in front of me, paused for a second to give me the evil eye, then ran across the road right in front of me. I'm just glad he didn't attack me. I would have had to write up a "Why I wear my RoadID story." I don't have time for that.

NB 758s #1 Miles: 5.66
Weight: 0.00
From flatlander on Tue, Mar 16, 2010 at 08:40:52 from

That's a funny animal story. They all look different at night. I think it would be a good idea for a book to collect all the animal stories that show up on this blog.

From Burt on Tue, Mar 16, 2010 at 18:29:44 from

LOL! There is a thread for it in the Discussion Forum somewhere.

From baldnspicy on Wed, Mar 17, 2010 at 22:41:48 from,400.0.html

Slow milesFast milesTotal Distance

Nice easy, flat run along the river.  Beautiful sunny day!


1.15mi - 9:45 (8:28)
1.05mi - 9:06 (8:40)
1.05mi - 9:07 (8:41)
1.15mi - 10:25 (9:03)

Felt really good, but knew it was "faster" than I should have been running it.  I figured I'd take it a little faster since I knew there's less chance I'll get in a run tomorrow with my schedule as it is.  I'll get in a little strength, but that's probably about it.  I was shooting for closer to a 9:00 pace...finally slowed down enough by the last mile.

NB 758s #1 Miles: 4.40
Weight: 172.00
From SlowJoe on Wed, Mar 17, 2010 at 11:03:06 from

I have a problem dialing back those "easy" runs too sometimes. Glad you didn't have any more trouble with rabid racoons.

From baldnspicy on Wed, Mar 17, 2010 at 22:38:02 from

Haha...thanks! I ran during the day so I wouldn't have that problem. The last raccoon that ran across me didn't make out as well as this one did. Neither did a few squirrels...or a bunch of geese...or a ton of fish...or...

From rAtTLeTrAp on Thu, Mar 18, 2010 at 00:05:15 from

Weird splits... what's up with that? Did you buy a knock-off Garmin over the interweb or what :)

From baldnspicy on Thu, Mar 18, 2010 at 07:05:12 from

Garmin? It's spelled Garmun, right? :-)

Yeah, splits are a little weird, but I map out the run then pick landmarks that are close to the 1.0 mark to mark the time, so I don't know what my actual pace is until I get back and figure it out. So, for instance, the 9:45 for the 1.15 mi, I really thought I was almost right at a 9:00 mile. Same with the 1.05's, because the .05 seems so short. So to see that I was running 8:30-8:40 was quite surprising to me.

Slow milesFast milesTotal Distance

Gotta get in my runs during this nice 50o weather since we're supposed to get rainy this weekend and even a little snow late next week!  I hope it isn't rainy and nasty next Saturday for the race!

I was planning on about 6 today since I'll do a fairly easy 3 or so tomorrow before my 10-12mi long run on Saturday.  Sleep last night was awful, but my work laptop was having serious issues and would be out of commission for an hour or more so I decided to hit the road.  I picked a 5mi route with an extra 1.25 or so going around the best ball field in the US - PNC Park, home to the worst baseball team in the US - the Pirates - 17 consecutive losing seasons.  We love 'em though!  I hopped on the TM to cool down and they had the BYU NCAA basketball game on so I decided to do just one more mile at 10:00 to watch for a few minutes.  I was dragging after that mile!  Guess I should have skipped that last mile since it made me late to a meeting...

Anyways, according to my Garmun, here's my splits:

1.08 - 9:39 (8:56)
1.71 - 14:56 (8:43)
2.31 - 20:11 (8:44)
1.30 - 12:16 (9:26)
1.00 - 10:00 (TM)

NB 758s #1 Miles: 7.40
Weight: 169.00
From Kelli on Thu, Mar 18, 2010 at 21:56:27 from


Great run, fellow insomniac!

From baldnspicy on Fri, Mar 19, 2010 at 10:34:41 from

Sorry, forgot to put that in there. I was trying to figure out how much sleep I got when I was up and down all night, tossing and turning. Even though I got some, it wasn't restful and I felt like I hadn't gotten any at all.

From rAtTLeTrAp on Fri, Mar 19, 2010 at 11:31:35 from

I love those splits. That garmun rocks dude!

From flatlander on Fri, Mar 19, 2010 at 14:07:47 from

yeah BYU! Are you a fan? If so you have seen a lot of bad March tournaments over the years. Maybe this year will be different, but they have to beat a No. 2 seed to keep going.

From Kelli on Fri, Mar 19, 2010 at 22:21:46 from

I think I should just put zero hours from now on, that is what it is starting to feel like!

Slow milesFast milesTotal Distance

Just did my nice 5k run around Pittsburgh.  Nice and easy!

NB 758s #1 Miles: 3.10
Weight: 168.50
Slow milesFast milesTotal Distance

Nice cool morning, perfect for running although it was a little chilly for shorts & t-shirt when I started out.  Ran it in 1:31 which isn't too bad, right at my 10:00 goal pace.  I'll have to blog more when I get back...gotta run out now and go help a family move.  The other guys in the ward are slackers and so I always end up having to go help since no one else will.

NB 758s #1 Miles: 9.10
Weight: 169.00
From flatlander on Sat, Mar 20, 2010 at 16:07:56 from

That's funny, I was in a ward once that consisted mainly of apartment buildings. I used to block off every Saturday morning, then when we moved nobody showed up! Good that you could get them both in, good run.

Slow milesFast milesTotal Distance

Glad to get it in today.

1.0 - 9:03
2.0 - 8:47
3.0 - 8:53
4.25 - 11:20 (9:00)

NB 758s #1 Miles: 4.25
Weight: 0.00
From Burt on Mon, Mar 22, 2010 at 16:39:24 from


From Coach Cara on Mon, Mar 22, 2010 at 22:18:22 from

Way to go, Wes!! :-)

From Coach Cara on Mon, Mar 22, 2010 at 22:19:27 from

Oh my goodness, where did you get the turtle logo? It's identical the turtle the Tri-D used for its 5K!

From baldnspicy on Tue, Mar 23, 2010 at 10:00:36 from

Tri-D stole my turtle?? Do you know how long it took me to, find that on the web? :-) My graphic and color matching skills are so poor that there's no way I could have drawn that. My stick figures look deformed. Here's where I found it:

Thanks for the comments on the run. I had planned 5-5.5 but just wasn't feelin' it so I cut it a bit short. Hopefully, tomorrow will be better than today!

From Kelli on Tue, Mar 23, 2010 at 17:33:43 from

Nice job! How was the weather?

Slow milesFast milesTotal Distance

Whew, just squeaking this one in before midnight!  Didn't get a chance to run during work, so I had to wait until I got home, but I got home late and didn't eat dinner until about 8pm so I knew I wouldn't be able to go run for at least 2 hours or I'd be hurting.  Finally headed out about 10:45pm.  I wasn't exactly sure how long this route was, but it's from near my house down to where I park for work and back.  I knew it was a little more than 3 miles each way, but thought it was closer to 3.25.  Turns out it was only 3.17 so my turn around split of 28:21 wasn't quite as fast as I thought it was.  But even at 8:56 it wasn't that bad considering the hills.  The return trip was slower at 9:48 pace, but not too bad considering I walked twice for about 15 sec.

I'll tell ya, I don't know if it was the yummy lasagna, the asparagus, or the super late start time, but this run felt awesome!  I was honestly dreading going out, and was trying to pick a route that wasn't very hilly (impossible in Pittsburgh), but was well lit.  This route was hilly, but I know the street well and although it goes through a relatively depressed part of the city, it's well lit. 

If I feel this good come race day, I may just have to push my "training run" and run a new PB!  I finished these miles and could have gone further.  Now, I'm really excited about the race on Saturday!

NB 758s #1 Miles: 6.35
Weight: 170.00
From RivertonPaul on Wed, Mar 24, 2010 at 11:58:17 from

Best of luck for Saturday.

From Burt on Wed, Mar 24, 2010 at 13:50:43 from

I'm excited that I know where you live now. Oh wait, near where you live :)

I looked at the elevation profile. There's more downhill on the way out than coming back. I'd rather run it the other way around.

From SlowJoe on Wed, Mar 24, 2010 at 14:05:40 from

Yeah, I'd bet that PR is definitely going down. There should be an application on this site where you can wager on people's races.

From Burt on Wed, Mar 24, 2010 at 14:12:09 from

No way SJ. Because then you'd throw a race, and I'd have to say, "Say it ain't so Joe."

From baldnspicy on Wed, Mar 24, 2010 at 14:38:42 from

Thanks Paul!

Burt - if you go to that spot and yell really loud, I'll hear ya. I might ask you to grab a gallon of milk at the Giant Eagle that's right there before coming up though. I'd prefer running it the other way around, too, but didn't feel like driving to the other end in order to do that. :-)

SJ - that would be interesting, wouldn't it? Anyone wanting to put money on my run this weekend, just let me know.

Burt - I can hear you saying that with the appropriate twang and wink. Nicely done!

From flatlander on Wed, Mar 24, 2010 at 15:00:09 from

Good run, cool route. Did you whistle when you ran past the cemetery at midnight?

From baldnspicy on Thu, Mar 25, 2010 at 01:07:49 from

No, flatlander, I switched to Thriller on the iPod and did the Thriller dance which is why I was slower than I had thought. Being an undead is more of a workout than it looks!

Slow milesFast milesTotal Distance

Another squeaker!  Got back a couple minutes before midnight!  I'm starting to feel like Dracula or something.  Anyways, a great run again.  I don't know why, but I'm feeling great about my runs the last few days and that feels good!  Nothing real fast again, but I didn't walk at all which was good.  I kept reminding myself that hills were my friends!  The route - again, starting and ending near my house  :-)

Splits:  9:57, 8:27, 8:42, 9:06, 8:47

Wednesdays are always the hardest days for me to get out with busy days at work then Mutual and scouts right after work.  I keep wanting to run between the time I drop my daughter off for seminary at 6:00 and when I get my son up for school at 7:30 but I either go back to bed for a few more minutes of sleep or I stay up and do some work.  I was determined not to let this day go without getting the run in.

I was all ready to run in the hour between when I got home from work and had to pick up my daughter from a school activity and still have time to get a shower in before leaving for Mutual (according to my family I stink after running). I got all decked out and was going to hit the track for the 4 miles today, but wouldn't you know it, when I got there there was the high school track team on the track!  I would have just went down there and ran, but they had those "keep the not-at-all-flexible old balding guys off the track" hurdles set up. The nerve of them!!!  Who do they think they are??  Shesh!  Go North Hills!

I wish I would have seen this cartoon before tonight when my 9 year old Bear Scouts were making fun of my bald head.  (BTW, it's 2 Kings 2:23-24...there is no 4 Kings...duh):

NB 758s #1 Miles: 5.00
Weight: 169.00
Slow milesFast milesTotal Distance

Scheduled rest day.  Did nothing today, but did talk about the race with another runner.  He hopes to PR (his current PR is 1:16 I think).  I'm thinking maybe I'll hurry through the first 8.1 mi then wait a few minutes to when he comes across the finish line.  I was mentioning how I thought it was weird that I wasn't lapped last year (the course is a 5k, then two laps around the lake - 5mi each) by the winners.  But then I realized that I must have passed through the lap/finish line mere minutes before the winners hit the tape.  I should have stopped and watched the finish!  Had I known....  Unless I'm on pace to go under 2:00, I may just do that this time.

So my debate right now is whether to get a Garmin 305 or not.  Anyone want to weigh in on it?  :-)

Weight: 166.50
From KP on Thu, Mar 25, 2010 at 21:32:25 from

Do you have a watch already? I have a 305 and like it. But, I'll be honest, I think my runs are better without it. I'm too concerned about what pace I'm running, how far I've gone, what my total time is, etc. It is distracting and frustrating. I have friends that literally look at it every 30 seconds (if not more!). That is a bit much in my opinion. I've started running without mine A LOT and have found my runs to be much more enjoyable. You've got a good thing going without the watch; why ruin it?

From rAtTLeTrAp on Thu, Mar 25, 2010 at 21:40:51 from

Get the 305! I love mine. I don't pay much attention to it most of the time during my runs now, but it's great to have all the training data! I can look back and tell exactly how much effort I was putting in on a run by looking at the elevation chart, average heart rate, pace, etc. It's nice to see how my overall performance is improving(or not) on a monthly or weekly basis.

When I first got it I watched it a lot more during runs and I think that really helped me learn to regulate my pace better. No, I don't work for Garmin :)

From SlowJoe on Fri, Mar 26, 2010 at 14:38:44 from

I'm pro-Garmin although we have the 405. I now have a much better feel for pace and run less erratically. Plus I've gotten addicted to the cool data. Maybe to my detriment, but it makes running more fun for me.

From baldnspicy on Fri, Mar 26, 2010 at 23:25:07 from

Got a Garmin 305...gotta get to sleep, but you can read a little about it on today's blog post. Thanks for the input everyone!

Slow milesFast milesTotal Distance

Did my couple of miles before the "race" tomorrow.  Thanks to my newly purchased Garmin 305 :-) I averaged 9:01 pace.  I'd love to average that tomorrow to put me under 2:00 so we'll see!  Felt pretty good after the first mile so I think I'll need to make sure I warm up with a mile or so before to feel good right off the line.

Yes, I looked at the watch several times in those two miles, but that's mostly to see if it was handling the curve where I hug a cliff and see what my heart rate was up to.  I have to admit the auto split at 1mi was nice.  I didn't have to worry about hitting the lap button or waiting until I got back to see what my split time was.  I'm a total data nerd, so once I get used to using it and the software, I'll be loving it even more!  I doubt I'll look at it a whole bunch during my runs after a week or two of using it only because I know it's working and getting all the data so I'll be able to analyze it when I get back.

Anyways, I'm going to leave the HR monitor at home for the race tomorrow. It was fine today, but that was just 2 miles and I don't need chafing issues or wanting to take it off half way through and not being able to put it somewhere.  Maybe next time.  This time, I'll focus on the race and keeping my paces below 9:05 if possible!  Gotta get to sleep!

NB 758s #1 Miles: 2.11
Weight: 170.00
Race: Just a Short Run (13.1 Miles) 02:02:58, Place overall: 289
Slow milesFast milesTotal Distance

This was a pretty good run.  I'm happy with my finish time since it was a PR (by about 5 mins), but I was well on my way to a sub 2:00 finish until about mile 10 when my feet started killing me.  It's a known problem that I'll need to get fixed now that this race is over.  But I was getting a little fatigued too, so I know my endurance wasn't where it needed to be either.  When the 2:00 pace group passed me about mile 12, I was upset, but they finished about 2:01:30 so my chip time may be closer to 2:00 but I'm sure I didn't beat it.  Either way, it wasn't bad considering my training up to this race was recovery from my achilles pain.  I really only had 3 weeks of decent training that didn't include any speed work or any real distance.

The course was great.  There's a hill shortly after the start, but I was surprised it was over before I realized it had really gotten started.  When it leveled out, I figured there was more too it, but then I realized instead of heading up the next hill ahead, the course took us around the corner and down the other side.  I took it slow out of the start.  I stuck with what I thought was the 2:20 group, but turns out it was the 2:10 group, so when I left the group and caught the next, I was surprised to see it was the 2:00 group!  I passed them in the 2nd mile since my pace was comfortable and I figured if I gave myself some space I'd still be OK if I had to slow or needed to make a pit stop.

Through the 9th mile, I was doing great.  The last 3 miles were increasingly painful, and I was disappointed when I couldn't keep up with the 2:00 group as they passed me.  But I hung in there the best I could.  I didn't have much of a kick at all at the end.  I was just glad to be done.  The PR is great, and I'll be so excited to crush the 2:00 goal in October when I run this course again!

I know some people like Garmins and others don't, but for me, I love it!  I got a 305 yesterday and used it on my 2 mile run that day.  Today, using it for the race was awesome.  It was so nice to just focus on running and not worrying about where the next mile marker is to make sure I hit my lap button, then trying to remember the previous splits to see if I was on track.  I could just run and as I heard the beep, look down to see my split time.  I had the average pace displayed too, so I knew that as long as I kept that under 9:05 I'd beat the 2:00.  Granted, I looked at it a few times, but I looked at it less than I do my regular Timex.

Thanks to my Garmin, here are my splits:

1 - 10:06
2 - 8:19
3 - 8:35
4 - 8:51
5 - 9:03
6 - 8:49
7 - 8:53
8 - 8:49
9 - 9:23
10 - 9:28
11 - 9:16
12 - 10:22
13 - 10:16
.3 - 3:46 (12:22) - forgot to stop the Garmin...

Had to plug the blog even though I'm no where near "Fast"  Hoping I won't embarrass the blog...


Looking good at 3.5 miles...declaring victory early!


 Part of my fantastic pit crew giving me some much needed Gatorade!

 Dang, missed my 2:00 goal, in pain, but glad I'm done!!



Posing with my two wonderful kids!  

And posing with my wonderful wife!  Thanks for all the awesome photos, honey!

2010 will be a great running year!!

 Update:  Official time is updated now.  Not the 2:00 I was looking for, but closer!  451 total HM runners, so about mid-pack.  26 out of 37 in my AG.  Splits were 5k - 28:00, 5mi - 45:04, 5mi - 49:55.  So, I definitely slowed down the second 5mi but I wasn't too far off.  Had I run that first mile in the 8:15 range I would have been very close to my 2:00 goal.  Next time, I'll be going out faster!

NB 758s #1 Miles: 14.10
Weight: 170.00
From SlowJoe on Sun, Mar 28, 2010 at 10:23:59 from

Wes - great run, great photos, great time! That's quite amazing that you maintained about 9:00 with only 3 weeks or so of training after your injury. Just think what you'll do with 6-7 solid months of training. Congrats!

From Teena Marie on Sun, Mar 28, 2010 at 12:03:11 from

Fantastic race!!! Thanks for sharing the pics -- I love it when people post them!!! :)

Sorry about the pain. Take care of that! :)


From flatlander on Sun, Mar 28, 2010 at 14:15:41 from

Bald, looking good up there in PA. I really think your first mile hurt you worse than the last ones, just bad luck getting stuck with the wrong group. But with a 5 minute PR under those conditions it looks pretty good for blowing 2:00 out of the water on your next one -- plus as you say your official chip time might come in a lot closer to your goal than you originally thought. Thanks for the pictures and the detailed report, very interesting.

From baldnspicy on Sun, Mar 28, 2010 at 19:26:25 from

Thanks all! I was really happy keeping under 9:00 for most of the race. That, for me, was a great accomplishment. The first mile, Flat, was designed to be slow, especially with the hill, because I was gun shy because of the last Half there when I pulled my achilles on that hill. I really should have gone out with the 1:45 or even 1:30 group to give me a really good start and to be closer to the front. Plus, based on the last week of running and hitting some hills and having no problem, plus having properly warmed up (unlike last time), I should have been much more confident in myself and gone for it!

Guaranteed, October will be a completely different race for me! I'll have to endure about 4-6 weeks of weekly shots in my feet to kill the nerves, but that will allow me to still run instead of having the surgery that would keep me off the roads for a month. I'm not doing that, so I'll get in this week and get those shots started!

Thanks everyone! Glad you enjoyed the pictures!

From Coach Cara on Sun, Mar 28, 2010 at 20:57:37 from

Hooray!! I love those pics too!! What fun! There's nothing like having family there to cheer for you! I'm excited that you PR'd, especially despite the injuries. You persevered when most people would have quit--that shows how tough you are! :-)

From baldnspicy on Sun, Mar 28, 2010 at 23:31:59 from

Thanks Coach! I'm happy with the time. Next time I'll go out a little harder and try and maintain a faster pace. With a whole training season ahead of me, I'm going to be looking for a huge PR!

The weather for the race was cold, but clear and perfect! Today, it has poured all day, so I'm sooo glad it was good weather and I wasn't having to slog through a storm!

From KP on Sun, Mar 28, 2010 at 23:51:59 from

Congrats on a great PR!

Wonderful pics too. You look quite happy during the race. I'm afraid I didn't look like that this weekend.

From gdoc on Mon, Mar 29, 2010 at 00:03:01 from

Hey. nice race. im also impressed you have a fastrunning blog shirt. Ive been on here for two years and cant seem to find them for sale. any tips?

From Burt on Mon, Mar 29, 2010 at 02:35:47 from

Nice job baldy. That's faster than a lot of the half marathons I've done. Good adverstising for the blog, too. I didn't realize Sasha's face was on the back of it.

From Faceless Ghost on Mon, Mar 29, 2010 at 10:41:55 from

Great job! It's always a good sign when you can finish a race and already be looking forward to the next one.

From rAtTLeTrAp on Mon, Mar 29, 2010 at 11:22:11 from

Good job! I like reading race reports with pics. It's almost like being there. I hope things work out with the treatment for your foot pain.

From baldnspicy on Mon, Mar 29, 2010 at 19:20:12 from

KP - apparently, you didn't see my finish pic - I wasn't looking so happy!

doc - Talk to Sasha. There's a discussion on the forum, but I posted there a while ago and never got any response. I emailed him directly and said I wanted to buy one or two. They were $8+shipping. They're cotton, but I think you have to be more elite to get the nicer ones, so maybe you can get one! It took some pestering, but they arrived a little while before the race. I've never worn a singlet so I'm glad it was cold enough to wear a base layer underneath it. Plus, with it being cotton, I'm not sure I'll wear it during the summer races. I'll have to get more tone anyways to feel comfortable wearing it alone. LOL

Burt - thanks! You gotta get one of the singlets too! I think everyone should have one!

Ghost - yeah, I'm feeling great after it which means that I didn't over do it. I'll be running tonight which feels great not having to take off any time after that race.

Trap - thanks! I'm glad everyone enjoyed the pics! I always enjoy seeing pictures so I figured I couldn't be alone in that. The foot pain will be taken care of...going in tomorrow for my first of several (painful!) appointments. I wanted to get the race over with then do what I had to with that. It will work out and I'll be able to keep training!

Slow milesFast milesTotal Distance

Nice fun run at Midnight.  Well, not exactly at Midnight...11:30pm until after Midnight.  So, I was cruising up Cemetery Lane, but I was disappointed to find that all the entrances to the cemetery were I had to alter my course to go past the small cemetery near my house to just run up and down in it while listening to Thriller, just for Burt.  I didn't include that time or distance since running amongst the undead doesn't count, or so I'm told.  Here's the course in case you're interested.  :-)  I broke in the new pair of 758s that I got late last week.  Love those shoes!

I had to drop my car off for some new tires tomorrow morning, but after a full day of work, waiting for our friends to drop off their parrot, running necessary errands, and getting some dinner, it was 10:30.  So, I decided that going out late was better than not going at all (Sasha's list of excuses haunts me).  My wife thought I was nuts (when doesn't she?) for going out so late, but I'm addicted to running and don't want to lose my momentum! 

I've got to get my concealed weapons permit so I can carry while running this late.  Until I get in the groove of running at 5am, late night is what it's going to have to be.  Hopefully soon I can convince my body that before work is better than super late at night.  Not sure if it's possible, but I need to try!

Hope everyone had a great weekend!

NB 758s #2 Miles: 5.65
Weight: 170.00
From Burt on Tue, Mar 30, 2010 at 02:03:48 from

I could love you more than any ghoul could ever dare try.

From baldnspicy on Tue, Mar 30, 2010 at 10:28:36 from

Um....thanks? To quote from a most excellent movie, Wayne's World: "And I love you. Because I've learned that platonic love can exist between two grown men."

From rAtTLeTrAp on Wed, Mar 31, 2010 at 18:16:59 from

I have a CWP, but I can't imagine packing a weapon on a run. I don't even carry my phone. Most criminals are pretty lazy so i figure I can just outrun 'em if I need to. Do you live in a bad neighborhood?

From baldnspicy on Wed, Mar 31, 2010 at 19:00:19 from

Trap - I wouldn't ever pack either since I don't take a cell phone, water, etc. I'm lucky to take shorts. Not really a bad neighborhood, but to keep my commute short, we bought a house closer to the city. House is beautiful, huge, flat yard (highly coveted by all), and about 10 mins to work door to door. Couldn't ask for more. My runs were down toward the city, which gets a little, ghetto, if you know what I mean. I've just got to find some better roads up around my neighborhood when I'm running at midnight.

From rAtTLeTrAp on Wed, Mar 31, 2010 at 20:38:47 from

Right on. Living close to work is what all the really cool people do! I just bought a condo that's only 1 mile from my work. If I cut through the park I can get from my garage to my desk in under 4 minutes by bicycle. I have some great roads and parks nearby to run in, but the ghetto isn't too far from me either :)

Slow milesFast milesTotal Distance

No running today.  :-(  I had hoped to get home in time to run before my Podiatrist appointment, but no luck.  

Saw the doc and it looks like I may be able to get away with 2-3 rounds of cortizone shots rather than killing the nerves with an alcohol based solution.   This is good in that I'll just have to go back every 3 weeks or so 2-3x, rather than every week for 6-7x.  Both nerves in both feet are extremely inflamed and so I had to get two shots in the top of each foot.  Freakin' painful!

I shouldn't run "until the weekend," according to the doc.  So, since I'm only working a half day on Thursday and I have Friday off, that means my weekend really starts on Thursday, so I'll be giving it a go then.  :-)  I don't see how running will make a difference since the cortizone is in the foot and running isn't going to change that, and if walking doesn't dilute it or move it around the foot, then I don't get it.  But I'll take a couple days off and work on my pectorals and gluteus maximuses (or is it maximi?).  Might as well get looking good so I can wear the FRB singlet without a base layer.  :-)  I could lose a little of the muffin tops, but that will have to wait until I'm running more miles.  lol

I knew everyone would be sooo interested in my foot adventures, and you were waiting with baited breath to hear my diagnosis, that I had to update all of you immediately.  Stay tuned!

Weight: 167.50
From RivertonPaul on Tue, Mar 30, 2010 at 18:48:32 from

You are now a magazine.

From flatlander on Tue, Mar 30, 2010 at 19:00:58 from

Bummer about the foot, love your attitude though. And the more detail the better, we'll all be there sooner or later and starving for information.

From SlowJoe on Tue, Mar 30, 2010 at 19:08:11 from

Nice tweaking of the "weekend" definition.

From rAtTLeTrAp on Wed, Mar 31, 2010 at 12:56:46 from

Good luck with your run this "weekend". I can't believe you made the cover of Riverton's "Fashion Trends"! I was clearly the best dressed blogger in March, maybe I should add a flaming do-rag in my next race :)

From KP on Wed, Mar 31, 2010 at 13:31:53 from

I am cringing and squirming in my seat just thinking about those shots. I would've passed out; no doubt.

From baldnspicy on Wed, Mar 31, 2010 at 18:56:21 from

Thanks, all! I may be tweaking the definition a little more with a run tonight! Trap - you were TOTALLY the best dressed blogger...EVER! I'll see what I can do about that! KP - it wasn't as bad as it could have been...or so I was told.

Slow milesFast milesTotal Distance

10:30pm - the weekend came early today!  Nice run but I was tired and would have rather skipped it.  Had to run the car out to the shop for its inspection, so I decided to run home.  Just coming straight home would have only been about 3mi.  Instead, I took the long, HILLY way.

Gotta get to sleep, so here are the splits:  8:58, 8:30, 11:09, 8:40, 9:33, (0.87) 8:46.

NB 758s #2 Miles: 5.89
Weight: 168.00
From rAtTLeTrAp on Thu, Apr 01, 2010 at 12:02:12 from

So how did your feet feel on the run after that first round of shots? Don't worry we won't tell your doctor.

From baldnspicy on Thu, Apr 01, 2010 at 12:55:26 from

They were just ok. Not the overnight cure I was looking for, but I imagine it will take some time - a week or so? They started to hurt around the 5mi mark, which has been pretty standard. I doubt that running on them hurt anything. This isn't like a pulled muscle or something where RICE is going to help much, so I plan to just keep running through it and hope that with time and a couple of rounds, I'll be good as new! Thanks for asking!

Slow milesFast milesTotal Distance

Wow...either my headlamp has brand new batteries or I was running during the daylight hours!! I ran out to get the car at the shop but decided to take the more direct route this time since I've got a cold! Thought it was just allergies yesterday, but it's definitely a cold. :-( No need to post splits...they were all in the 10:30-11:10 range since I walked a fair amount. I'm gonna try and get some sleep tonight and see if I can shake this thing by the weekend.

NB 758s #1 Miles: 4.27
Weight: 168.00
From Twinkies on Fri, Apr 02, 2010 at 01:00:33 from

Get some rest and get better. Hopefully you can get in a nice weekend run.

From baldnspicy on Fri, Apr 02, 2010 at 22:27:35 from

Thanks Twinkie. I'm hoping to do that!

From Kelli on Sat, Apr 03, 2010 at 17:01:42 from

How are you feeling? Did you get some sleep?? Have I ever mentioned how ell Children's Benadryl works (adult does, though)?? It might help the cold and the sleep!

Slow milesFast milesTotal Distance

Happy Easter, all!  Weak week last week...this week will be non-weak.

Weight: 0.00
From Burt on Mon, Apr 05, 2010 at 13:18:39 from

Eek! Don't be a geek.

I barely got 2 miles in last week, so it couldn't have been worse than mine.

From Mattrow on Mon, Apr 05, 2010 at 14:30:11 from

It's not bad to have a weak week a week after a half marathon.

From KP on Mon, Apr 05, 2010 at 14:35:41 from


From flatlander on Mon, Apr 05, 2010 at 16:08:55 from

Same to you, hope you had a nice weekend.

From baldnspicy on Mon, Apr 05, 2010 at 21:06:25 from

Burt...don't be a geek? Too late.

Matt - yeah, I know I could have taken it easy, but I was feeling strong and really didn't plan to cut back too much the week after, but life happens sometimes!

KP - again, too late :-)

Flat - yep, had a nice weekend. I was resting a lot from the cold I was fighting, but I'm bouncing back!

Slow milesFast milesTotal Distance

First day back after being down sick for a couple of days.  I'm still not 100%, but getting there.  I'm still stuffy, a tickle in the throat and fatigue, but I had to get out today.  Beautiful day.  I decided to hit the track since I wanted to see how the Garmin did on tracking distance and pace on an oval track.  Plus, I figured if I started to feel bad I could always pack it in and not be worried about being miles from home.

I started out running 1.75mi at about a 9:15 pace to warm up.  Nice and easy, nothing too "fast."  Then I got this crazy idea to see if I could beat my current track mile PR.  Well, I did it, thanks to the Garmin and the immediate feedback on what my mile pace was.  :-)  I ran it in 7:54 which is pretty darn good for me.  I took it easy for a few laps then decided to see if I could run a 400 in sub-7:00 pace.  I did that as well, just squeaking by at 1:44.95.  Jogged another mile or so and called it a day.  Track was busy and I was getting tired of weaving in and out of walkers.

Tomorrow, I'm shooting for a 7-8 miler, fairly slow.

NB 758s #2 Miles: 4.35
Weight: 168.00
From KP on Mon, Apr 05, 2010 at 21:43:41 from

I wanna go "fast".

From baldnspicy on Mon, Apr 05, 2010 at 23:08:24 from

Haha! Great clip, KP. Very inspirational!

From SlowJoe on Tue, Apr 06, 2010 at 13:28:05 from

Nice job, it gets addicting trying to get cool paces on the Garmin, doesn't it?

From flatlander on Tue, Apr 06, 2010 at 19:00:25 from

So how accurate was the Garmin? They get criticized a lot, but since they beep at the same place every day on my run I have always claimed they are pretty accurate. But I've never tested it on a track.

From baldnspicy on Wed, Apr 07, 2010 at 01:30:30 from

Joe - yep, it is addicting! Normally, I wouldn't worry too much about it and just enjoy the run, but at the track, it's sure nice not to have to worry about pressing buttons or wondering what your speed is.

Flat - I should go there when no one is around since I was having to weave in and out of people. I did notice as I was looking at each lap in the software, that placed over Google Earth, it wasn't showing exactly on the track the whole time. It seemed to be just wide of the track for about half the lap (looking at the elevation, I was surprised to see some, so this variation in the actual path would explain it.

I'd have to go to the track and actually run lane 1 for a mile and see how it measures out. Thanks to our lovely government, we get sub-par GPS accuracy anyways. I'll let you know when I go and do this so I can report back. I'd be interested to know as well.

Slow milesFast milesTotal Distance

No pain, no gain!  Right???

This run was tough.  Not sure if it was the heat wave we've been having, the late dinner, or the fact I was exhausted and could have gone to bed at 10:30pm.  Instead, I decided I needed to get my run in, so I went.  Did my 6mi out and back.

Splits:  9:10, 9:00, 8:42, 10:21, 10:03, 10:32

I really need to run earlier so I don't have to stay up another hour or so before I can fall asleep.

NB 758s #1 Miles: 6.02
Weight: 168.00
From rAtTLeTrAp on Wed, Apr 07, 2010 at 13:15:54 from

I think I sleep better when I run at night and I get an extra 90 min sleep in the morning. Although that didn't seem to work out for me this morning :)

From rAtTLeTrAp on Wed, Apr 07, 2010 at 13:20:45 from

Oh yeah, nice splits! What's your goal for the 10k this weekend?

From Burt on Wed, Apr 07, 2010 at 14:00:58 from

My P90X workouts in the evening keep me up to the wee hours of the morning.

From SlowJoe on Wed, Apr 07, 2010 at 19:18:34 from

Nice job getting 'em in. Sleep is for the weak!!

From baldnspicy on Thu, Apr 08, 2010 at 00:43:13 from

Trap - I'm not 100% sure I'll do the 10k this weekend. It would be my first ever, but I don't think that a 55min would be asking too much. :-) I've got to convince my wife I need to do another race so soon... If not, I'll probably run down to the race, watch my buddy get in the top 3 and then run home.

Burt - avoid those P90X workouts at don't want to become like Kelli and I!

Joe - if sleep were for the weak, I'd look like The Rock. One day my lack of sleep will pay off with huge PRs, I just know it! Maybe if I click my New Balance heels 3 times...

Slow milesFast milesTotal Distance

Big fat 0 today, but I've convinced myself it's OK.  Just finished with work and it's past 12am, so that would mean any miles run now would count toward the next day.  I'll get in a few around 5:30am when I drop my daughter off for seminary since I've got another super long day of work ahead of me tomorrow.  Sigh...

Weight: 166.00
Slow milesFast milesTotal Distance

I decided to try what Rattletrap does and run super early in the morning.  So I ran at 6:30am :-p

My plan has always been to run before work after seminary and the kids are out of school, but today worked out OK.  I only get a max of about 60 mins though, so if I need to run longer than about 6 miles for my daily run, I'll have to do it during the day or at night.  Once school's out, I'll run in the morning then bike to work and back.  That should give me enough exercise for the day and won't impact my work schedule.  At least that's the plan, but I'm flexible.  :-)

Splits:  10:06, 8:30, 9:50, 8:56

I took it pretty slow because I was sluggish.  I don't know what my problem is for the last few days I've felt like this.  Running more than 4 miles or so seems to kill me.  Maybe it's the music on the iPod?  Today, my "Bring it home, mama!" song was Rubberband Man by the Spinners:

It helped, but I think I would have been faster if I had sequins on my doorag and had a rubberband at the end to close the run properly. I didn't have a running group to help me with the choreography either...darn, so many things missing from this run!

NB 758s #2 Miles: 4.03
Weight: 166.00
From flatlander on Thu, Apr 08, 2010 at 09:28:40 from

Looks to me like you are doing fine, but sorry for your brutal work schedule. Hopefully it eases up soon. Good song.

From baldnspicy on Thu, Apr 08, 2010 at 21:25:14 from

Thanks, Flat. The work schedule doesn't look to be easing up and probably won't, but if I can stay busy enough, I might just avoid the layoffs coming later this year. If not, I guess I'll have lots of time for running...

From rAtTLeTrAp on Fri, Apr 09, 2010 at 08:36:28 from

If you need a better "Bring it on home" song, look no further:

Nobody brings it home like Led Zeppelin!

I love the harmonica in this tune.

From baldnspicy on Fri, Apr 09, 2010 at 17:49:30 from

Nice, Trap! I should have explained the "Bring it home, mama" reference. The line is in one of our family's favorite movies, Better Off Dead. When we were at Summersville Lake in WV, there are cliffs there you can jump off of. Our son was scared to jump off of one, so we had him yell "Bring it home, mama" and then jump. We say it any time we have to do something we don't like or is scary for the kids.

Rubberband Man wasn't chosen, it just came up on the iPod as I ended my run. If I need a real rockin' song at the end of a run, I have favorites for those. In this case, it was random, although I love the song so I didn't mind.

Slow milesFast milesTotal Distance

I only had an hour during lunch today, and it's freakin' cold with a 20-25mph wind, so I hit the treadmill.  I warmed up for a couple of minutes then I ran a mile at 8:34, the next mile at 8:13, then for the next 0.5mi I did 7:47 and the last 0.5mi at 7:30 - all at 2% incline.  Then a cool down, a good stretch and back to the desk.

I had just planned on running a slow 3 since I'm doing the 10k race tomorrow, but once I got going, I wanted to get my body used to running "fast."  I felt good, but I've been exhausted all week so I don't know how I'll really do tomorrow, but it will be a PR no matter what. :-)

NB 758s #2 Miles: 3.20
Weight: 167.00
From SlowJoe on Fri, Apr 09, 2010 at 19:29:42 from

Sounds like a great primer for your race. I'm in the same boat - a PR for sure! We'll never be able to make that prediction with such certainty again.

From baldnspicy on Sat, Apr 10, 2010 at 11:39:39 from

Thanks Joe. Yeah, it was a good primer and I did PR (obviously!) so I'm happy! I'll blog the race report later today. It was perfect weather and a great run!

From Kelli on Sat, Apr 10, 2010 at 16:39:04 from

Nice job there with the speed!!!!

From baldnspicy on Sat, Apr 10, 2010 at 20:41:56 from

Thanks Kelli. I was feeling quite "fast" and it felt good, but I knew I couldn't keep that pace up for too long. :-) One day I hope to run like a girl and match your paces for 10 miles!

From Kelli on Sun, Apr 11, 2010 at 11:06:01 from

I have a "run like a girl" sticker on my car!

Race: Riverside Run (6.2 Miles) 00:50:43, Place overall: 56, Place in age division: 4
Slow milesFast milesTotal Distance

I decided a couple of days ago to run this 10k.  The weather was looking nice and two of my buddies were running in it so they convinced me to do it.  I figured I would do it and finally set my 10k PR.  I finished, therefore, I set a PR!  Woo hoo!  LOL  The race is somewhat small (only 203 10k runners, hence my 4th place AG finish, and had I run the 5k instead, I would have won my AG with my 3.1mi split - yeah, it was small) but it was a lot of fun.  My daughter decided she wanted to come with me and I welcomed that since then she could tote my bag and take pictures, etc.  I had to register before the race since online registration closed last week.  They gave me my timing chip, then pointed me to a line where they were handing out the t-shirts.  We stood in line for a couple of minutes.  While in line, my daughter said "I wonder if they'll give me one."  I said, "Hey, if they offer you one, take it."  They asked for her size, so she got a shirt too.  Needless to say, she was excited she came.

The race starts right in front of Heinz Field, where our beloved Steelers play, along the riverside trail, out to the 31st Street bridge, around the little island and back to the stadium via the trail.  I know Twinkies was getting excited when I mentioned trail, but it's mostly paved with some hard packed areas so not really trail, trail.

I met up with my buddy from work at the starting line since I knew he'd be at the front (he took 6th - 34:25).  I very briefly met his All-American friend that he ran with at college - he took first, I think, with a 30:29 (4:55 pace!).  This is the same guy that won the Half I ran last month with a 1:07:xx, setting a new course record.  Unbelievably fast...  

After checking out the starting line and what it looked like from up there, I took my spot about 1/3 of the way back.  The trail isn't super narrow at the start, but there were enough people that I was having to weave in and out and got stuck behind people for about 1/4-1/2 of a mile before things started to loosen up.  I looked at the Garmin at one point during that time and saw a 10:20 pace!  CRAP!  I was getting really antsy, and I could have started out farther up front, but I was worried I'd be one of those people who thought they were faster than they really were and I didn't need people cursing at me as they fought to get around me.

After getting out of the crowd and I could better pick my pace, I settled into a "fast" pace that I knew was faster than I could probably sustain the whole race, but what the heck, why not go for it.  The first mile, I wasn't passed by anyone, but passed plenty.  The next 4 miles, I got passed by 4 dudes and 2 chicks.  I caught one dude and one chick by the end.

Paces:  8:11, 7:45, 8:06, 8:27, 8:25, 8:16, (.2) 7:34

I had thought that sub 50:00 was going to be tough, but possible.  I fell apart a little there around mile 4 & 5 and lost a little focus which hurt me a little.  The first mile was a little more tiring than it probably should have been fighting to get out of the crowds, but it did save me from going out way too fast.  I'll have to check the Garmin once I plug it in and see what my pace was between the first 1/2 mile and the second 1/2 mile.  I'm guessing I was close to a 7:30 the second half, maybe faster as I tried to make up for lost time.  I was happy with my splits.  I ran well, enjoyed the race, and even left myself a little room for another PR in a couple of months.  :-)  The race was well organized, the food at the end was pretty good, and best of all, it supported a good cause (the University of Pittsburgh Medical Center's Adoption Services).  Plus, my daughter got a shirt!  What more could I/we have asked for?

Just a bit of commentary:  My buddy is one of the nicest guys I've ever met.  He's freakin' fast but is incredibly humble, and you'd never know he was an elite runner from the way he acts and carries himself.  He's a member of the elite running team here in Pittsburgh, but yet he's always willing to go on runs with me, give me pointers, he designed a marathon training program that he teaches for our employees through our company's fitness center (for everyone from first timers to experienced marathoners), and is always very positive and encouraging.  The guy is 25 and doesn't mind helping out a 39 year-old wanna be speedster. 

On the flip side, and maybe it was just because the other guy didn't know me, his buddy that won looked me up and down and then just took off on a quick little warm up jog.  I hope I didn't embarrass my buddy by coming up to him, but I knew he probably wouldn't stick around by the time I got in and as small as the race was, I didn't see him before then.  I missed seeing him at the Half so I figured I'd at least say hello this time. 

I know people come in all shapes, sizes, and personalities, but I hope that when I'm winning my AG and qualifying for Boston that I'll be half as humble and helpful to others as he is to me.  Something to think about...

NB 758s #2 Miles: 7.20
Weight: 166.00
From KP on Sat, Apr 10, 2010 at 20:26:37 from

beloved steelers??? pssssshhhhh....

wour friends friend is super fast! WOW! what an amazing 10k time.

nice PR!

From baldnspicy on Sat, Apr 10, 2010 at 20:54:00 from

KP - this is Steeler Nation, but come on into the 'Burgh and make that noise. They arrest people for that. LOL

I should have mentioned I was rolling my eyes when I said "beloved" since our whole family finds the obsession with the Steelers sickening. We did invest in some Steelers shirts for our kids when we moved here 4 years ago because we didn't want them to get pummeled at school for not supporting the team. Seriously, it's nuts here. People tailgate for days before a game.

My daughter has put her life on the line many times in the last two years as she's decided to "innocently" wear the opposing team's colors as ribbons in her hair, as a necklace, or something just to upset her diehard Steeler friends. "Oh, are blue and silver the Lions colors? I had no idea! I just liked the ribbons."

Yeah, those guys are fast! I couldn't imagine flying along at that speed.

From Mattrow on Sat, Apr 10, 2010 at 20:59:31 from

Nice race. Placing 4th is nice. You can't control who shows up.

Yes your friends are fast but we can't hold that against them.

From RivertonPaul on Sat, Apr 10, 2010 at 23:27:33 from

Great report. Good job.

From baldnspicy on Sun, Apr 11, 2010 at 00:25:03 from

One of these days I hope that my reports will take less time for all of you to read than it takes me to run a mile. So either I need to run faster or write less. lol Sorry for the long reports...

From Burt on Sun, Apr 11, 2010 at 02:12:19 from

What more could you ask for? How about your beloved Pirates beating the D-backs? Oh, that did happen. What a day for you.

Great job on the PR! You're just gonna get faster and faster, too.

From flatlander on Sun, Apr 11, 2010 at 16:47:58 from

What a day, great race and great report. Loved your commentary about running royalty. I think it is great that everybody can participate and associate regardless of ability. Your friend's friend is the exception that proves the rule. And I'm going to hold you to that when you qualify for Boston, or win it.

From Twinkies on Sun, Apr 11, 2010 at 17:31:03 from

A paved trail is better than no trail at all. Trail running rocks.

Congrats on getting a PR. May there be many more to come.

From rAtTLeTrAp on Sun, Apr 11, 2010 at 18:31:54 from

Those 8's are dangerously close to 7's! You are not "fast", you are fast! Great job!

From rAtTLeTrAp on Sun, Apr 11, 2010 at 18:34:04 from

Twinkies is right. trail running rocks... and roots :)

From SlowJoe on Sun, Apr 11, 2010 at 19:25:05 from

Wow, great job Wes. You are getting "fast" very "quickly." Does quickly need quotes too? Anyway looks like a success. Just think with a good block of injury-free training time how "fast" you'll get.

From baldnspicy on Sun, Apr 11, 2010 at 19:37:34 from

Matt & Paul - Thanks!

Burt - we're 3-2 so we're still over 500 for the year. Thanks for making us look good. Our family DOES love the Pirates! I can't wait until my buddy and I do our first All You Can Eat game. I'll be running my shorts off for a week after that game!

Flat - I'm glad others feel the same way. I guarantee I'll either qualify for Boston *OR* win it, but not both. Just promise me you'll bring me back to earth if I ever become a pompous a$$ - an old, 700mi shoe to the nose should do it...

Twinkie - I'll be running my first trail race this year - a 5 miler called the Dirt Monster. It's in November and I'm told it would live up to it's name if it were called Mud Monster instead. Should be're invited, as are all FRBers. I'll even pay the entry fee for the first 5 that sign up. You're responsible for your flight. :-)

Trap - I'm quite confident I'll be hitting 7s consistently by the end of the summer. Sub 1:45 in October, here I come! Thanks for calling me fast, but until I'm hitting sub 7:00 on the track, I have to use the quotes. :-)

From baldnspicy on Sun, Apr 11, 2010 at 20:11:44 from

Joe - missed your comment. Quickly doesn't require quotes per my notice, so it's cool. It was a success and I'm fully recovered, no soreness, and feeling great going into this next week, so it should go well. I hope after a good injury-free block this summer, quotes will no longer be necessary!

From Steve on Sun, Apr 11, 2010 at 21:37:20 from

Congratulations on the run! Great splits! Nice picture, I gotta get out to see that stadium some time.

From baldnspicy on Sun, Apr 11, 2010 at 22:39:23 from

Come on out, Steve...just bring some $$$. Even the nose bleeds are about $100, and that's to sit in the freezing cold. Or, you can take that $100 and sit in the nice, warm, sunny spring weather, take in 5 or so Pirates games and enjoy a Sugardale hot dog or two. :-)

From seeaprilrun on Mon, Apr 12, 2010 at 09:13:44 from

I like the long race reports so keep it up haha! It's awesome to know what goes through people's heads when they are running "fast"! Good read! I'm still a novice, but it seems to me that as a whole runners are generally a nice bunch of people. It seems you can strike up a conversation with just about anyone on a starting line or during a long race. I understand your frustration about getting caught in the crowd at the beginning of a race--just go for it and line up near the front!

Slow milesFast milesTotal Distance

I went out late tonight and ran the 5k route that I'll run on June 11, and ran it twice.  I mapped it out on from the map they show on the race website, and it came out to 3.2 miles.  I ran it with the Garmin and sure enough, 3.2.  So, maybe they move the start or finish or maybe it's just a little longer "5k" but anyways, ran it the way they have it mapped out.  The first mile has a hill you go up and then down, then it's slightly downhill.  The second mile is basically all down hill, but from 2.0 - 3.2, it's all uphill.  So, it's a tough finish.  I ran the first time at a fairly leisurely pace and did it in about 27:00.  The second time, I ran it a little harder, racing my "ghost" on the Garmin and did it slightly faster.  It will be a fairly tough course to do under 25:00, I think.  I've got some time to work on my hills and my fast downhill running, so I may do OK.

NB 758s #1 Miles: 6.40
Weight: 165.00
From Burt on Tue, Apr 13, 2010 at 00:35:13 from

It's good that you can practice the course beforehand. Now you can strategercize. I recommend holding back so you have enough to finish the hard on the hill.

From SlowJoe on Tue, Apr 13, 2010 at 15:58:18 from

Good idea to practice the hills - that uphill finish sounds nasty. I learned that lesson late, I think. Like yesterday.

From baldnspicy on Tue, Apr 13, 2010 at 22:32:44 from

Yep, I think holding back will be the tough part, especially with a mile of downhill before it. I need to do some consistent hill work so I'll be strong enough to attack at the end.

From flatlander on Wed, Apr 14, 2010 at 16:21:40 from

The last 5K I ran the road in the last mile dipped under a cross street, then back up to level, then slight uphill to the finish. It was brutal, I am no good at hills.

From baldnspicy on Fri, Apr 16, 2010 at 09:57:06 from

Hey Flat - yeah, that would be brutal. The 10k I did last weekend had an uphill from the street below to the bridge, but then it was a downhill to the island, then a slight incline back to the walking bridge, then downhill on the walking bridge which was a 3-4 turn switchback to the trail. I was happier when I was on the flat...

The funny thing is that I have much better form when I'm going up an incline. I tend to pull the arms in a little tighter and use them more, I focus better, and I'm obviously lifting my knees higher, extending more, and pulling through the entire stroke to push off. I've thought of hopping on a treadmill, setting it to some high incline and a reasonable speed, and just running a few mile long "hill" to try and train my body to run that form all the time. Even when I'm "running," I look like I'm walking - I don't have high-ish knees, I don't kick my feet up at the end of the stroke, the wind isn't blowing my hair back. I can only really fix the first two, so I'll focus on those. I know that sprinters have that type of form, but that's not really what I'm talking about. If I watch guys that are running sub-6:00 pace, they definitely look like they're running by those distinguishing characteristics.

I have a high enough cadence (80-90/min) usually, so I really need to get comfortable with, and train at a longer stride, still landing mid-foot, though. When I try and increase the stride, I tend to tire real quickly and I'm thinking that this may be because the muscle groups that I use when I run with a longer stride are slightly different from the ones that have been strengthened by my normal running stride.

I may have to search the forum to see if there's a similar question...I'm just rambling and avoiding getting started on my work... lol

Slow milesFast milesTotal Distance

Jogged a couple of miles with my daughter this evening then had time for a quick 1.1 at 7:30 pace before needing to get back home and finish getting dinner ready.

NB 758s #1 Miles: 3.30
Weight: 168.00
From Kelli on Wed, Apr 14, 2010 at 09:26:40 from

You made dinner??? Good husband!

From baldnspicy on Wed, Apr 14, 2010 at 13:20:25 from

LOL That's not unusual, Kelli. When I don't make it, I order chinese, pizza, fast food, etc. with the skill of a surgeon.

From Kelli on Wed, Apr 14, 2010 at 14:09:32 from

I did not feel like cooking last night. I had decided we would go for pizza, then realized one son would be at scouts, one would be at soccer practice, and my daughter would be at track. So, we had nachos. i think my husband was less than thrilled. BUT, he can fend for himself if you can feed the family, right????

From baldnspicy on Wed, Apr 14, 2010 at 22:18:59 from

My kids are less than thrilled (and aren't shy about telling me) when I suggest nachos, because "we just had it last night." Not true - it was 3 days ago. :-) I tell them if they complain I'll drown their half in Tabasco and jalapenos too.

From Kelli on Thu, Apr 15, 2010 at 10:02:48 from

Our nachos are just cheese and chips, pretty boring! Hey, it is that or Quesdadilla!

From baldnspicy on Thu, Apr 15, 2010 at 12:06:59 from

I usually throw ground beef, onions, tomatoes, sour cream, black beans, pinto beans, etc. on there. Quesadillas are their next choice if they don't want nachos. Sometimes burritos since they're all basically the same meal, just a different delivery method.

From Kelli on Thu, Apr 15, 2010 at 14:03:50 from

Can I come over? That sounds good!

From baldnspicy on Fri, Apr 16, 2010 at 09:59:58 from

Kelli, you're welcome anytime! Oh, I forgot! We have Queso that we put on them too! Pretty much anything you can think of, so they'll be here! If you time your trip to Pittsburgh for the Dirt Monster in November, you can run that with me too. LOL

Slow milesFast milesTotal Distance

Quite the day at work!  I figured could either go to scouts tonight without running and take it out on the poor kids or leave work early to get in a good 60+ mins before I went.  I chose the latter.  I think my boys appreciated my running tonight.

Went to the track and the HS team was using it until 5:30 so I had 35 mins to kill.  I decided to kill myself and run some serious hills. I ran around the area, charging hard up every hill and did a little walking at the top or on the way down the other side when needed.  There's no shortage of hills in Pittsburgh.  I stepped out of my car at the track and that started the first uphill.  :-)  I found some incredibly steep hills to run.  One I found that was about .08 mi and rose 75'.  Is that right? That's like a 17% grade - it felt like it!  Not a long hill, but it was tough!  Anyways, I ran that thing twice, walking down after the first time.  Rattletrap's quote was in my head, and that was a pretty killer "corner" but I convinced myself there were plenty of other hills to run, why kill myself on just that steep one?  I'm pretty sure that the phrase "I used to walk to school in 10' of snow, uphill both ways" was coined in Pittsburgh.

Ran 4.12 mi in 41:29 (10:04) which isn't too bad for as much as I had to walk and the hills.  I was spent at this point.  Got back to the track and it was past 5:30 so I decided I needed to get in another couple of miles - easy on the track.  I also wanted to check to see how accurate the Garmin was once and for all.  I ran two laps in lane #1 and I was shocked by 1) how accurate the Garmin was (almost spot on!), and 2) how mean the track coach was when telling me I wasn't allowed to run in lanes 1 or 2.  I finished my mile in lane 4.  Didn't matter at that point since I have the Garmin and it told me when my mile was up.  Laying the laps over Google Maps shows that it wasn't exactly accurate in lanes on the track, but they're all on the track, just off.  The distance was accurate, and if I shifted the Google map just a hair, it would be almost perfect.  Very cool!  The roads are much more accurate, so I think it has something to do with the oval path...

Anyways, finished up another 1.2mi or so at a 8:20 pace and I was pretty well done and out of time.  I was glad to be done.  Now it's time to get to bed a little earlier tonight since I avoided my Midnight run!

NB 758s #1 Miles: 6.30
Weight: 167.00
From rAtTLeTrAp on Thu, Apr 15, 2010 at 02:10:59 from

Nice job on the hills! Life isn't just around the corner, it is the corner. uh, I mean, it's not just over the hill, it is the hill!

That garmin will do elevation profiles and tell you the grade too. Have you looked at SportTracks? It's a free program to collect and report on your garmin data. I think it's better than the software that comes with it.

From baldnspicy on Thu, Apr 15, 2010 at 11:26:01 from

Hi Mike. Thanks for the encouragement! I always think of you as I make a corner on a run. If I am bored, sometimes I'll put my arms up like I'm riding a chopper, make the chopper noises as I make a corner...leaning into it of course - wouldn't want to fall over, and it makes the run more entertaining - both for me and the spectators at the corner bus stop. LOL

I have my Garmin setup with a data field for the grade, but to be honest, I find it annoying to watch. I have a hill by my house which is a steady grade, about .25 mi long and I was watching the grade on my Garmin as I went up it the other day and it would show anywhere from -5% to 0 to 22%. I saw some discussion on the forum about the accuracy of the Z-dimension with the Garmin (any GPS, probably since they talked about the 305 and 405) and since it's a commercial grade GPS and not government grade, it isn't too accurate, even with the website fix. The website does make it better and more accurate, but with a 10' radius of your actual X-Y position, you could be off.

This was demonstrated the first time I ran at the track. I was getting this 20' elevation increase on the "home stretch" of the lap. I finally figured it out that when I run on the outside lane, I'm close enough to the 10-15' embankment that's about 10-15' away from the edge of the track. So, it was seeing me on that rather than on the actual track.

I will have to try out the SportTracks. I don't care too much, I guess about the grade. I know when I'm going uphill and it's either steep, steeper, steepest, or "I'll find a route around that one." :-) I'm mostly interested in the accuracy of the distance, pace, heart rate, etc. I find I get that with the Garmin, which is what makes me love it!

From SlowJoe on Thu, Apr 15, 2010 at 11:42:42 from

Nice run - what's with the track nazi forbidding you to run in lanes 1 and 2? You're right that even with the fix, the elevation won't be that accurate thanks to the sampling that they have to do for stored digital elevation data, and GPS is not optimal for measuring it real-time. There's just not enough memory in the world to store an elevation for every square foot, even if they could measure it all.

From rAtTLeTrAp on Thu, Apr 15, 2010 at 11:49:11 from

The "instant" readings on the garmin are very jumpy for everything including pace and heart rate. The averages and overall readings however, are very consistent. The elevation profiles and distances displayed in sporttracks from my garmin data are very close to what the blog course tool shows for the same route. It's not 100% accurate, but it is pretty amazing for the price.

I can imagine you ripping around a corner with your hands in the air making motorcycle noises like Al Roker on the Black Hills episode of Going Places. ..priceless :)

From flatlander on Thu, Apr 15, 2010 at 12:06:30 from

Thanks for the Garmin report, and good run. I have always suspected that the Garmin is pretty accurate over any distance longer than about a quarter of a mile. It has a certain degree of error, but it doesn't trend long or short, so over longer distances my theory has always been that it is probably more accurate than the folks who map out the fun run courses. The other variable, though, is tangents, which become more important in marathons. If I don't run all the tangents then I run long and my Garmin is off as well.

From baldnspicy on Thu, Apr 15, 2010 at 12:30:46 from

Joe - the track is incredible. One of the nicest tracks and football stadiums I've seen in a long time. My property taxes can prove it. But, they do have signs up that say that no running/walking is allowed in lanes 1-2, 3-4 are for runners, and 5-6 are for walkers. I ran right after their practice finished and the coaches were all still out there, but it was after the 5:30 deadline, so they couldn't say anything. I'm guessing if I were hitting a 5:00 pace he wouldn't have said anything since it would have been inspirational to his athletes. LOL Oh, and Google has enough memory...they almost have the entire universe mapped out and more, as well as most streets in major metro areas! I sure wish I thought of Google or at least bought stock when it was "reasonable." Oh well, I'll just keep being blue collar and running for fun!

Mike - I'll have to check out that episode! I missed it.

Flat - I'm quite confident it's accurate and with the software to smooth things out, that's nice as well. It looks like the SportTracks software will be downloaded tonight since it looks pretty sweet from what I can see (work blocks lots of stuff). But yes, tangents are important. Usually, unless I know I'm all alone on a corner, I'll track a little wide just in case there's a faster runner coming up behind me. In a marathon, I imagine the tangents make a huge difference!

From rAtTLeTrAp on Thu, Apr 15, 2010 at 13:04:07 from

That episode profiles a friend of mine who recently passed away. Indian Jeff McGeary was one of the most colorful and interesting people I've ever met. Not long after that show aired he lost all his fingers and the use of his legs in a tragic motorcycle accident, but continued to restore and even ride classic motorcycles! He had a vision of Jesus while he laid in a ditch paralyzed, with frostbitten hands and feet and later committed his life to the Lord. He was unstoppable even with his disabilities. He actually built a bike and sidecar called "the land shark" that he could drive from his electric wheelchair. It was quite a sight to see an unmanned motorcycle going down the highway with a wheelchair-bound biker in the sidecar. Sorry if I'm rambling, I miss Jeff a lot.

From baldnspicy on Fri, Apr 16, 2010 at 10:08:55 from

Thanks for the info on Jeff. He sounds like an incredible guy and I'll definitely check out the episode this weekend. I've been so busy I'm happy if I can just get my runs and blog postings in. The determination of guys like Jeff just amaze me and let me know that all things are possible no matter what happens. I doubt that I'd have the mental or physical strength to do all that he's done since the accident! Thanks for sharing!

Slow milesFast milesTotal Distance

I'll blog my run after I actually get my run in tonight, but I downloaded the SportTracks software and it's pretty sweet.  It gives the same picture as the software as far as the points on the map, but I wanted to post a picture of what the Garmin recorded for my 1/2mi Lane 1 track Garmin test and what looked like.  The little "blip" on the first corner is correct, I forgot I had to go around a walker.  If you shift the whole oval of what the Garmin recorded just a bit, it's fairly close to being on Lane 1.  Not perfect, but the fact that the 1/2 mi mark is just shy of the start is pretty darn impressive, IMO.  I'll blog more later, but here's the pic:

View Larger Map

Oh well, I tried to get google maps to zoom in on the stadium and track, but it's there near the marker, you'll just have to zoom in some to see it. Not that anyone probably really cares, but hey, it's my $$$ that's going to it, so I might as well be proud of it...even if I can't use it when I want to. :-)

I finally got out at 11:30pm tonight.  Didn't really feel like going since my legs were feeling pretty lead-ish.  But I went, hoping to do 10.  The first couple of miles felt great, but it started to go downhill from there.  I ran the river trail so I knew it would be flat.  I decided I'd turn around at 4.5 miles.  I averaged 9:25 or so if I remember right.  I was getting my dreaded foot pain about mile 4, so that's why I didn't stick out the rest of that 1/2 mile to make it 10.  I was just happy to get back without having to walk much.

I have my next round of injections in two weeks :-( next week, I think, so hopefully that will help more than the first round.  Haven't seen much improvement at all with a single dose of cortizone.  It's now 2am so I'm off to bed.  Nite all!

NB 758s #2 Miles: 9.08
Weight: 164.00
From Burt on Thu, Apr 15, 2010 at 19:53:22 from


From flatlander on Thu, Apr 15, 2010 at 19:58:57 from

You're right, that is a nice high school track that you paid for and then got ordered into an outside lane.

From Burt on Thu, Apr 15, 2010 at 20:11:34 from

Ha! Good one. You better use that Wes.

From baldnspicy on Thu, Apr 15, 2010 at 21:21:11 from

So, flat...are you going to represent me when I sue for partial custody based on regular financial support? OK, enough messing's almost 9pm and I've got to go make some quick dinner so I can get kids in bed and go log some serious miles. Maybe I can reduce my stress level from 99 to something more manageable. I hate water cooler rumors that are coming true. Sigh.

From seeaprilrun on Thu, Apr 15, 2010 at 21:45:10 from

hmmm I have a 205 and it does pretty good on the track--usually giving me either .25 or .26 for the distance. Looks like you are having fun playing with your toy!

From KP on Thu, Apr 15, 2010 at 21:50:54 from

that's a high school track???

very nice!!

my local high school track is locked up like ft. knox; couldn't run there if i wanted...

From flatlander on Fri, Apr 16, 2010 at 09:52:06 from

Sorry about the water cooler rumors. Hope they stay as rumors.

From baldnspicy on Fri, Apr 16, 2010 at 10:41:41 from

April - yep, I've got a 305 and it works really well. I should have noted, and I'm not sure if you have the option on the 205 or not, but in recording data on the 305, I can have it do "smart" recording or record every second. It says that the memory's limitation is 3.5hrs if recording every second, so for longer runs they advise having it do the smart recording. I never run that long, so I have it set to every second, which I figured would be more accurate. That could account for the accuracy on the track, but I didn't test that out. Maybe I'll switch it to smart and take my chances on Lane 1 again tonight and compare the data.

KP - yep, it's a nice track, very well maintained, and is generally open to the public. The gates are rarely locked, but they do turn off the lights at 9pm I think. I haven't run there with the headlamp...if I'm going to run in the dark, I might as well enjoy the streets or the river trail. There are people there from early in the morning until late at night walking it, especially during the spring/summer. Track season is really the only time it's not available to the public.

I'm now known as the Gangster Dad since twice I've dropped my daughter off at the stadium to watch the HS football game, then went and run at the track for part of the game. I always wear a doorag, so I guess I look like a "G"..."OG" is really more accurate, but either is fine. I really need to try harder to embarrass her. Now all her friends think I'm cool. That's all fine and dandy now, but they'll see a different side of me when they come to pick up my only daughter for a date... I may lose some coolness at that point. LOL

Thanks Flat...I hope they stay rumors too, or atleast don't affect me when they do come true.

From SlowJoe on Fri, Apr 16, 2010 at 10:47:47 from

Looks like you ended up getting in some great miles - nicely done.

From baldnspicy on Fri, Apr 16, 2010 at 18:31:57 from

Joe - thanks! I think my weekly mileage fluctuates with my stress level. Unfortunately, so does my sleep. And my eating. And it goes on and on. :-)

Slow milesFast milesTotal Distance

Had to sprint to my car from work when my umbrella got turned inside out in the 30mph gusts.  I was drenched.  Could have turned back and stood in the rain waiting for the bus and spending $2 to ride a mile to the car.  Or just run it.  Either way I was going to be drenched.  Might as well get a mile in (wasn't planning to run today) and save the $2.  Yeah, I'm cheap.

Weight: 167.00
Slow milesFast milesTotal Distance

Just went on a 3 mile out and back without the Garmin.  Ran it in 31 mins out and 29 mins back.  That included two stops on the way out and one on the way back adjusting lacings as I was playing with different lacing to see if it would help some with the foot pain.  Not sure yet, but it may help...


Oh, my first 6 run week and I think my first 30+ mpw!

NB 758s #1 Miles: 6.00
Weight: 166.00
From rAtTLeTrAp on Sun, Apr 18, 2010 at 03:21:20 from

Way to go hitting 6 days! I've been too paranoid about re-injury to do that lately, but it is the best way to increase your aerobic fitness. My performance really took off last year when I was doing 6 days a week.

Lacing tightness can make a huge difference in foot comfort/pain/numbness. I wear mine just loose enough that I can barely slip them on and off without untying them. I've only adjusted the laces two or three times on my black 2130's in 980 miles. I usually don't keep shoes for that long, but they were so good to me I didn't want to give them up.

From baldnspicy on Sun, Apr 18, 2010 at 14:13:35 from

Thanks! I was just planning on 5 days this week, but Friday was unexpected. LOL At least I was smiling the whole way to the car. So, that day wasn't much for mileage, but I ran so it counts. I was actually sore a little that night and the next day...I didn't stretch and so that's probably why.

I'm going to try and do 6 days again this week. I should be able to keep a 30 mpw as well, but I was starting to feel the mileage a little at the end of the week so I'll probably keep it close to 30 for a couple of weeks until my body catches up and gets used to the mileage and, probably more likely, the increased days.

I was going to ask you if you actually had put almost 1k miles on those shoes or whether it was split between 2-3 pairs. That's amazing to me that they've held up that well. I started to tie my shoes looser as well as not lacing the bottom set of holes. It allows my toe box to be a little more roomy. In reading about my foot problems, tight toe boxes, compression/technical socks that squeeze the toes, all contribute to neuroma pain. I'll have to try lacing them that loose. I loosed mine up and removed the lacing from the top holes as well (by the ankle) which helped with the numbness too. I'll have to try mine that loose and see how that goes.

Thanks for the tips, Mike!

From SlowJoe on Sun, Apr 18, 2010 at 16:11:13 from

Nice week. I always feel like a big shot when I hit milestones like that, since it seemed like it would never happen prior.

From baldnspicy on Sun, Apr 18, 2010 at 22:49:07 from

It's just so funny because there are so many runners that do 2-3x that. Shoot, some bloggers do my weekly mileage in a single race...and more! LOL

From SlowJoe on Sun, Apr 18, 2010 at 23:15:12 from

Bah, we just started less than a year ago. But I know what you mean - it's always going to be a losing battle comparing yourself with some of these aerobic monsters. You're still running more than 99.9% of the country.

I think that's a good plan to stick with 30s for a few weeks. Somewhere around 35 mpw I started getting runner's knee, probably bc I kept increasing without waiting for my body to catch up like you said. But holding back is always easier said than done...

From flatlander on Mon, Apr 19, 2010 at 15:38:26 from

I have decided to trade in my shoes when I trade in my cars. In about 3 years. (My kids hate me.) Until the soles have holes, they're good to go.

From rAtTLeTrAp on Mon, Apr 19, 2010 at 16:02:54 from

I had issues with the toe box when I tried New Balance shoes. I'm sure they make good shoes but everyones feet are a little different. You might want to try another brand and see what happens. I tried almost all of them before I finally settled on Asics.

From baldnspicy on Mon, Apr 19, 2010 at 21:13:18 from

So the "rule" of retiring shoes at 400-500 or so miles is pretty much bogus? Interesting...I haven't had any shoes get to that mileage yet, so I wasn't sure.

Mike, I tried Asics, Mizuno, Brooks, and NB. I wear custom orthotics and so I was having a hard time getting my heel to stay in the shoe with the others. The toe box, I think is fine, it is the way I was lacing them. I was tightening it too much at the top which was putting pressure on the ankle, which I think was what was restricting some blood flow. Nothing major, but enough to cause a little numbness. I'll be running tonight and I'm going to loosen them even more to see, but taking out that top lace really helped. I had tied it up that high when I first got the shoes to keep the heel down, but now that they've broken in, the orthotics sit a little lower and it's no problem. Probably would have been the same story with any of the others, but I was too new to buying shoes like that and too sensitive to a little heel slippage. Live and learn!

I really do like the NB 758s though. They have great tread for both road and trail, which I like. They look cool, which is good, but I really like the way they feel. I wasn't a huge fan of the Asics 2140s, but the Mizuno Waves were nice. Brooks were OK, don't remember which ones I tried of those. The really nice thing is that I could buy them, take them home for a run and return them if I didn't like them. After the 3rd time out to the running store, I was frustrated so I switched and went to another one. They were sooo much more attentive, let me run on the treadmill longer, had cameras, etc. so it made a big difference.

Sorry, I'm babbling again. lol

From rAtTLeTrAp on Mon, Apr 19, 2010 at 22:53:45 from

I usually do retire my shoes with 300-500 mile on them. More often than not I'll start getting blisters or weird pains around that time so I know it's time. This particular pair just never bothered me though so I kept running in them. Eventually I realized I'd need a new pair for the marathon so I bought some new ones and have about 80 miles on them already. My first run in them was 20 miles. We have a shoe store here called Fleet Feet that video tapes your feet on a treadmill to analyze your stride and help you pick the right type of shoes. The folks that run that store are awesome!

Slow milesFast milesTotal Distance

The last 4 days have been horrible, but I got out today so I have to be happy about that.  My weight is way down (170 is about normal for me)...not surprising with everything that has been going on.

Anyhoo, this was a pretty flat out and back along the river downtown.  I felt really sluggish and definitely dehydrated, big time.  You know when you're about 1/2 mile into your run and you've got cotton mouth, you're feeling sluggish, and have a side stitch that you haven't hydrated well and it's just not going to be a good run.  The sun felt good and it was nice to just get out of the office. 

I didn't wear my Garmin and just went by feel, concentrating on taking it easy and trying to stride out a little more but keep a midfoot strike, work the hamstrings, etc.  I really felt I was keeping about a 9:45-10:00 pace but when I got back and put it into, I was very surprised by the splits.  I tried to pick it up coming back, but I was running into the wind part of the time, so I missed my negative splits by a couple seconds.

Out / Back - 8:46 / 8:47, 8:20 / 8:22, 1:45 / 1:44 (0.21 = 8:20 / 8:15 paces)

Slightly slower coming back.  It was a good run...just need to keep it up and DRINK!

Commentary:  If you want funny video clips and pictures, see RivertonPaul.  If you want funny Photoshop'd pictures, see Burt.  Me?  I tell funny (to me) stories.  Ok, so my bare feet have never touched the floor of a locker room...EVER.  I've always been paranoid about getting athlete's foot, etc.  So I always wear flip flops - thongs to some people (I prefer to wear my thongs elsewhere, but I digress) - from the time I take my socks off after exercising, into the shower, until I can stand on my towel getting dressed.  Now that you know my issues and my locker room rituals (TMI, I know), here is the funny part. 

So, I took only the bare minimum to work today in my work backpack and left my gym bag at home since I didn't feel like toting it in, hence no Garmin, etc.  But when I get to the locker room, I realize that I didn't bring my flip flops.  Paranoia sets I let my bare feet touch the floor and the (gasp) shower?  Do I not run?  Do I just not shower (ewww)?

I ran, figuring I'd think of something...and I did.  Got back and wore my socks into the shower.  I'm quite certain the few other people in the locker room thought I was a freak, but hey, I wasn't going to risk athlete's foot the ONE time my bare feet touch the floor!  That's like....nevermind.  At least I wasn't wearing my 80's tube socks!  Could you imagine the looks then???

NB 758s #1 Miles: 4.42
Weight: 161.00
From Burt on Wed, Apr 21, 2010 at 19:45:35 from

You're a NEVERNUDE!!! LOL!

From Coach Cara on Wed, Apr 21, 2010 at 23:50:26 from

Uh-oh, you DO know that germs pass through wet material just as though you had nothing on--right? I mean, not to make you paranoid or anything. Also, shopping carts are one of the germiest places ,along with keyboards. And have you ever thought about how people cough into their hands at a buffet restaurant, then go and touch the tongs? AND, to make it worse, they lay the tongs on top of the food, so even if you're wise enough to use a napkin to hold the tongs, you are still in germ danger unless you grab the item that's in the very back, where the tongs have not touched. But then, who knows what the cooks have done to the food. Not to make you paranoid, of course.

BTW, wow! Your comfortable pace is looking the same as mine! :-) I love that pace.

From baldnspicy on Thu, Apr 22, 2010 at 10:46:14 from

Burt - LOL

Cara - I guess I won't be frequenting the Chinese and Indian buffets that I enjoy downtown for lunch. I hope they can pay their light bill. ;-)

From SlowJoe on Thu, Apr 22, 2010 at 10:49:50 from

Wow, I would think the socks would make it feel more gross but I guess you're more worried about the fungus than the germs. Way to feed the beast Coach Cara!

Anyway, that's a legit fear - I spent some time at a base in the middle east where we were lucky enough to have showers but they were a recipe for foot problems. If you didn't wear sandals everywhere, there was no question that you would pay for it. So I feel your pain.

From flatlander on Thu, Apr 22, 2010 at 12:39:09 from

Sounds like running is good therapy for you this week. Don't worry, if you get itchy feet you will just run faster (I mean "faster", sorry, I forgot the rule).

From baldnspicy on Thu, Apr 22, 2010 at 15:22:16 from

Thanks Joe! Glad to know someone else is feelin' my struggle. :-)

Flat - running is ALWAYS good therapy! I hope to gain my "speed" through natural hard work, proper eating, sleeping, etc., rather than through the acquiring of a fungus. Besides, once the fungus is gone, I'm back to being a slowsky!

That would be like Jose Canseco going off steroids.

From KP on Fri, Apr 23, 2010 at 10:33:36 from

great story, john! i would be the complete opposite and could care less about shoes in the shower, etc. i walk around my office barefoot on most days (when i wear sandals to work, like today).

From RivertonPaul on Fri, Apr 23, 2010 at 12:19:52 from

Can't be too careful.

From baldnspicy on Fri, Apr 23, 2010 at 19:40:36 from

Oh, and Cara - our "comfortable" paces are not the same. You can keep that pace for 26.2 miles (easy) and I struggle with 4-5. LOL

I won't even get into the low 140 HR you have and the high 160 that I have at that same pace. But then again, I am older than you. :-)

Slow milesFast milesTotal Distance

No run today, too many things going on.  Finished everything in time to go to Silky's Crow's Nest Restaurant and Marina with my wife to meet up with my wife's favorite professor, Dr. G., and some friends in her Master's program to celebrate the end of the semester (and for my wife and a couple others, their graduation!).  Just so happens that the Pens were playing Ottawa in the 5th game of the series so we had to hang out and watch the game to the end - triple OT!  We lost, so we'll be headed up north for game 6 tomorrow night.  We'll finish them off then.

We love Silky's - it's a bar with a restaurant and their food is excellent.  My wife and I got there first and so we waited for a few minutes before ordering our appetizer - chicken nachos, which come on a huge plate piled super high with stuff - had to ask for more jalapenos since they didn't put enough on it for me.  I gotta have a jalapeno per chip or it's just not happenin'.  So we pounded that.  I got water to be good....and the fact that they've changed their policy and sodas are no longer free refills.  So, I wasn't going to pay $2 per Coke.  Probably a good thing.

Their burgers are awesome.  Normally, I'd get one of their special burgers (my wife always gets a steak), but tonight I decided I needed to go for it all and get the Pittsburgher.  It's a 1 pound burger with just about everything on it. I knew after the nachos that I'd only be able to eat about 1/2 of it, but it's only about $0.50 more than the other burgers so I figured that would be two meals for me.  I did, in fact, only eat about half as planned, but since the game went into OT, I started munching on the wings that Dr. G. had gotten and helped polish off the last 8 or so.  I was pretty full by the time we left around 1am.  Enjoy the pics!


Weight: 164.00
From RivertonPaul on Fri, Apr 23, 2010 at 12:00:59 from

Awesome burger.

From baldnspicy on Fri, Apr 23, 2010 at 17:20:58 from

Paul, it WAS awesome! So yummy! I just hope my son hasn't found it in the fridge or it will be gone by the time I get home. Grrr!

From Burt on Fri, Apr 23, 2010 at 19:46:19 from

Maybe it's just the beauty of the burger, but you look so handsome next to it. I guess, though, anything would.

Slow milesFast milesTotal Distance

Yawn...finally dragged myself out of bed after last night.  I weighed myself after the shower and I account the weight gain to the amount of water my hair was holding since I hadn't dried it yet.  I can't think of any other reason for it.  Looks like I'll need to do a double today to make up for last night.  Oh well, it was worth it!

Update - Whew, just finished my run.  Did close to the same route as Wednesday.  Had to adjust the start location since my Garmin wasn't picking up the signal at the gym.  Anyways, it felt great to run even though I thought I was going to chuck a couple of times today and as I was heading down to the gym, it was bad.  I had a nice run in the sun. 

Splits:  8:10, 8:01 (stopped and rested for 30 sec due to high HR), 8:13, (walked for 1 min here) 8:54.

Pretty fast splits for me, especially since I wasn't feeling that great.  Legs are a little tired after the run so I think I may not do a double today. Instead I may just hit the bike for 45 mins or so this evening.

NB 758s #2 Miles: 4.23
Weight: 168.50
From Metcalf Running on Fri, Apr 23, 2010 at 10:34:53 from

LOL I"m sure that burger in the picture had nothing to do with it ;)

I think I would pewk it I eat that!

From baldnspicy on Fri, Apr 23, 2010 at 17:18:07 from

No way, Metcalf. If you like burgers, you would have loved this thing. Done just perfectly (Medium), lots of cheese, bacon, etc. It's a good thing I have been running or I probably would have gone into cardiac arrest! I run, therefore I can eat like that once in a while. :-)

From Coach Cara on Fri, Apr 23, 2010 at 21:13:11 from

The weight gain is all muscle!

(that's what I always say to myself)

From Kelli on Sat, Apr 24, 2010 at 00:18:44 from

Very nice splits indeed.

Let's just make a pact and throw away the dang scale!

From baldnspicy on Sat, Apr 24, 2010 at 08:17:19 from

Muscle it is, Cara. I'm freakin ripped!

Kelli - you're on! I'm going to stop posting my weight. Maybe I'll just post my weight one day per week. :-)

From Kelli on Sat, Apr 24, 2010 at 10:31:53 from

I am going back to the one day a week----THURSDAY. That gives me time each week to lose the weekend fat.

Slow milesFast milesTotal Distance

Whoever said that procrastination doesn't pay off lied!  I was going to go running this morning.  It was raining and I wasn't sure when my daughter's morning side with John Bytheway was going to be done, so I didn't want to go on a long run and then find out that she had been waiting for an hour.  So I decided to wait until she was done.

I started on some projects and finished those up around Noon and when I looked outside it was beautiful!  So, I decided I'd head out.  I needed to be close to my phone so I decided to go to the track and do 8-10 miles.  I wanted to do about 4 or 5x800s and see if I could do them pretty "fast".  I started off with an 400m jog clockwise on the track (against the rules).  I was feeling good, so I kept going to start off with a warm-up mile on lane 1 (yeah, Track Nazi, I said lane 1), and to calibrate the Garmin again to make sure it wasn't some fluke that it was very accurate.  I thought I'd possibly fool it by running the wrong way on the track.  Those Garmin guys are pretty smart!  It remained very true.  I have it set to capture every second, so maybe that helps it to be more accurate.  Anyways, so I started out on my mile and after a lap at 2:08 (8:32 pace), then the second at 2:00 (8:00 pace), I realized that if I pushed it, this easy mile could turn out to be a PR for me.  So I started pushing it and did the third lap in 1:49 (7:16 nice!), then the final lap in 1:35 (6:20!!  holy cow!) for a mile split time of 7:32!  With that split, I'm half way to being 'fast'!  (Note the single quotes since I'm half way there.  haha)  I should have started out with the idea of beating my PR and I probably could have come pretty close to 7:00, which is my threshold for when I'll consider myself fast (without the quotes!)  Oh well, there's always next week/month!

I stopped and got a drink then ran my intervals:

400m - 8:55
800m - 7:11
400m - 9:13
800m - 7:40
400m - 12:48
800m - 7:23
400m - 11:12
800m - 7:35
400m - 13:18
800m - 7:30
400m - 12:00

3mi - cool down @ 8:26 avg pace
800m - 13:47 (very slow jog/walk)
800m - 17:23 (saw a guy with a Just a Short Race shirt on from 2 years ago so I walked with him for a couple of laps while we chatted.  He's about 75 years old and has done a ton of marathons and Halfs.  He's jogging/walking the Pittsburgh Marathon next month.  He was telling me which ones he liked the best, etc.  Super nice guy.  He knows another marathoner at my work that runs about a 4:00 marathon, so I'll have to look him up!)

Cruised home to get the lawn mowed since it was starting to sprinkle.  Just as I finished, it started to rain.  I <3 Procrastinating!

NB 758s #1 Miles: 9.00
Weight: 163.50
From flatlander on Sat, Apr 24, 2010 at 21:55:50 from

Way to thread the needle on the weather, and great times. Everybody is getting so fast.

From Burt on Sun, Apr 25, 2010 at 19:28:01 from

Hey, I'm fast in your eyes. Cool.

So did she get to see the real John Bytheway or just listen to him on tape?

From baldnspicy on Sun, Apr 25, 2010 at 20:23:17 from

Thanks flat. I'm going to let the single quotes slide this once since I can tell you see me hitting sub 7:00 real soon.

Burt, yep, she saw the real deal. And we're not even in Utah!

Slow milesFast milesTotal Distance

Rest day before I begin another 30+ mpw week.  After smashing my mile PR yesterday with a 'fast' mile, I deserve a break.  lol

Feeling just slightly sore in the hamstrings and a little in the calves.  Feeling great otherwise and looking to have a great week.

1 week to the Pittsburgh Marathon!  Happy tapering to the 3 people that I know that are running it!

Weight: 166.00
From Burt on Sun, Apr 25, 2010 at 20:02:46 from

Stretch it out, brodda!

From baldnspicy on Sun, Apr 25, 2010 at 20:20:23 from

We could make beautiful music together...

From Mattrow on Mon, Apr 26, 2010 at 09:53:49 from

Good luck with the week a training. Stretch it out and take it easy the first few days.

From SlowJoe on Mon, Apr 26, 2010 at 17:01:25 from

Nice "fast" running yesterday - you could probably churn out a sub-7 mile if you did a time trial specifically for that purpose. Good luck this week.

From baldnspicy on Tue, Apr 27, 2010 at 00:57:58 from

Thanks, Matt. I stretched it a lot after the run and in the hot bath when I got back. It feels much better tonight, so a couple of days without stressing them and I should be out of the woods.

Joe - thanks. I am fairly confident I could as well. I'm going to get this week in and maybe next then go for it. I'm not really training for speed right now, but I do have a couple of 5ks coming up, so I don't mind doing a little speed work, but I need to keep my focus on the Half at the end of the season...and the 5mi trail race in November!

Slow milesFast milesTotal Distance

It was windy and rainy off and on today.  I tried procrastination, but it didn't work.  So about 5pm it looked like the rain was stopping so I headed out and was going to run a 5k course 2 times, possibly 3 if I had the time.  As I was driving over there, it started to rain.  No problem, I've brought a water repellant jacket to wear.  I warmed up for 1/2 mile and during that time it started to down pour!  I wasn't going to go back without my miles, so I decided to run the course twice.  I started up the course but about 1/2 mi into it, I wasn't enjoying it.  It was raining so hard and I was drenched.  So, I saw one of the trails off to the side and decided to ditch the course and hit the trails.

I did a couple of miles on the rain soaked, muddy trails and it was awesome!  Totally different experience, the mud was fun, the rain wasn't such a bother even though it poured the full 45 mins I was running.  I finished my mileage at about a 9:30 pace.  Not bad for the killer hills I found on the trails and the few times I walked for a period of time.

I'll definitely be hitting the trails more!  I just ran until I came to a Y or a T and went a direction at random.  I noticed when I came back with the Garmin that I went around in circles a little.  No matter, I wasn't trying to get anywhere, just enjoy the change of scenery and the trails. I can see how Twinkie loves the trails!

After only a couple of hours of sleep last night and now with only a possible 4.5 if I fell asleep immediately, I've got to get to bed.  I'm exhausted.

NB 758s #1 Miles: 4.50
Weight: 166.50
Slow milesFast milesTotal Distance

Nice run in the sun.  I only had about 90 mins to work with between the time I could sneak out of work and my (dum dum dum dummmmm) podiatrist appointment.  So I did my 6 mi route from my house.  Some hills in there, which was good.  No real problems with my hamstrings but the feet were hurting again by the end, so it's good I have my appointment today.

Got home, stretched well and showered then off to get another round of cortizone shots.  So far, they had helped some, but the pain pops up on different runs.  A few 9 mile runs, I don't have any pain.  Other 5-6 mile runs I start hurting around mile 3.  She did the "test" and they appear to be smaller, which is good, but are still irritated. Shots hurt like heck again, but hopefully it will solve my problem...well, one of them at least.  :-)

Splits:  9:17, 7:58, 7:53, 8:52, 9:00, 8:00

Here's a shout out to my UT bloggers.  My daughter is going to EFY in Provo the first week of July.  We will be driving out on about the 10th.  We don't have any family/friends in the area anymore and are looking at places to stay.  If someone would like to put up a poor blogger and his wife and 2 kids, that would be cool.  I'll even pay your entrance fee to a race out there.  :-)  Figured I'd throw it out there...

NB 758s #1 Miles: 6.04
Weight: 163.50
From SlowJoe on Wed, Apr 28, 2010 at 20:35:11 from

Looks like a strong run - glad to hear there is progress with your foot.

From baldnspicy on Wed, Apr 28, 2010 at 23:37:55 from

Thanks Joe. It was a good run but it sure felt a lot harder than I thought it should have. My legs were tired and sluggish. They may have been taxed from the trail work. Those were some seriously steep, slippery slopes.

Slow milesFast milesTotal Distance

Nice little rest day while my feet get rid of their soreness while becoming more black, blue and purple where the injections were  :-/  Tomorrow I'll be back!


On a positive note, I got great seats to the Collective Soul concert and Zambelli firework show at PNC Park following the   game.  I love knowing the primo ticket guy in the sales organization that always hooks me up with great seats when I need them (thanks Steve!)   Now if the Pirates could stay over 500 past the first 10 games...17 losing seasons won't look good on the 'ol resume.  Surely they understand there's a recession and that losing your job, even as a "professional" ball player doesn't make you immune to living on the streets.

Darn, I should have taken advantage of my weight loss and my rest day to hit the AYCE seats!  To the contrary, I did the work sponsored National Walk@Work day walk.  What was I thinking??

Weight: 162.50
From Burt on Thu, Apr 29, 2010 at 14:50:56 from

You must be coole than me. I don't know who Collective Soul is.

From KP on Thu, Apr 29, 2010 at 14:58:27 from

What is coole?

And, how do you not know who Collective Soul is? Do you listen to music?

From Burt on Thu, Apr 29, 2010 at 15:58:37 from

Shut up KP. Clearly I know who coole is and you don't!

From baldnspicy on Fri, Apr 30, 2010 at 00:30:14 from

I'm definitely more coole than you, Burt. You've got many other qualities that make you coole than me, but when it comes to music, I've got you beate.

KP - I know, I can't believe Burt is so out of the music scene! He acts so coole all the time, but I guess he's really just an old fart! I'm hitting 40 this year, but I keep up with the music of the new millenium. It keeps me young. That said, there's nothing like some good 70s or 80s music to really bring back the good times!

Slow milesFast milesTotal Distance

I decided to run a course from work downtown that would take me up a steep hill, turn around and jog back down  I'd read about using hills as your primary strength workout since it's running focused vs. weights in the gym.  I figured I'd find a nice big hill and run up it!  It was about a mile over to the base of the hill, no problem.  Ran a pretty good pace.  Started up the hill and had to walk a few times.  Legs were just worn out.  Jogging down, I know I take it slower than others would, but I feel out of control and like I'm putting a lot of pressure on the knees if I go too fast.  

Anyways, here are my 1/2 mi splits with elevation:

7:35 (+101)
7:29 (-47)
10:24 (+180)
13:11 (+264)
8:35 (-259)
7:13 (-183)
8:24 (-30)
7:56 (-42)
Avg Pace:  8:50

I had wanted to get in about 6 miles, but I was pushing it on getting locked out of the gym so I stopped back in and hopped on a treadmill to run a couple so I could get in the miles, grab my stuff and just go home when they closed.  I ran 1 min intervals of 10:00 recovery, and 7:30 speed @ 3% incline.  After that, I finished with a 'fast' mile @ 7:20 and 2% incline.  Walked for 5 mins then stretched for 10 mins and left.  Good workout, but I'm exhausted!

I also walked my 1.5mi each way to/from my car where I park (it's free - yes I'm cheap) to work (try and do that everyday).  I don't count those miles, of course, and I hesitate to count any mileage walking during runs because it gives the illusion that I do more miles than I really do.  I hope to start biking to work to get in some more exercise!

So here's a question, when I'm on a run and I'm going up a steep hill or I'm just fatigued and I decide to walk for 30 sec or a minute, do I stop the watch and stand there or let it continue to run and continue moving, counting the mileage?  To me, unless I'm at least slow jogging @ 12-13:00 pace, then it's really resting and I don't feel like I should count that.  It inflates my mileage, which is misleading.

Just wondering what everyone else does...  Also, I'm amazed that Rattletrap can keep such consistent splits (within 10 seconds) for an entire 10 mile run that includes hills!  Amazing!

NB 758s #2 Miles: 6.50
Weight: 164.00
From Coach Cara on Fri, Apr 30, 2010 at 00:53:38 from

Great job, Wes! I finally got to read your blogs, and you're just doing SO well!! Whoo-hoooo!

What you do with the Garmin depends on your goals,whether you are wanting a realistic reading of your pace or of your miles. If you stop the Garmin when you are slowing down, it won't account for that, so it'll give you an unrealistically good pace. But if you don't stop it while you're walking, then it counts toward your miles, although you weren't running them. Know what I mean? Sometimes I do one, sometimes the other, depending on what info I really want for that workout. Ideally, you'd pace yourself such that this isn't an issue, but of course, most of us end up needing to rest at times. :-)

From baldnspicy on Fri, Apr 30, 2010 at 09:20:06 from

Thanks Coach! I typically keep the time running, stopping it only when I stop at red lights, etc. To me, this is the realistic pace, so all my runs and paces I've posted have been this way. So when you see a 9:00 mile pace, that could mean that I ran a consistent 9:00 pace or that might mean I walked for 30 sec then ran a 8:00 pace the rest of the way (probably doesn't work math wise, but you get the idea - lol).

Typically, I look at my runs like I would a race. The race doesn't stop the clock if I run a blistering 1st mile pace and then now have to walk for a mile to recover from it. The first mile split will be awesome, the next not so much, but over the course of the race, I may be happy with the average pace. I'd just like for my average pace to be closer to the split paces rather than having so many ups and downs. So on my run yesterday, I didn't stop it because if that had been a 4 mile race I was running, that's what my time would have been.

Looking back on it, and had I known how steep the hill really was as well as had more time outside, I would have probably slowly jogged it over to the hill (10:00 pace maybe) then made the goal to run up the hill without stopping even if it was at a 13-15:00 pace. But, when I did walk, I'd set a mark ahead that I would walk to, then I'd run again, usually at a hard pace since I figured that would build more muscle/strength than running slower but farther up the hill. Still trying to figure all this out. :-)

Right now, I don't care as much about hitting a certain pace for my runs as I do about making sure I run 5-6 days per week focusing on 5+ miles per day. I need to do a better job of working in the slow runs (10:00 pace or so) since I've started to speed up my runs and run a faster pace overall, but my splits aren't as consistent as I think they should be across the whole run. Plus, this last week my legs have been feeling like they tire out quickly. Most likely my diet/hydration are playing into it, but it is what it is at this point.

I'm just glad the weather is gorgeous and I can run outside and enjoy the sun without it being too hot!

Thanks for the help, Cara!

From flatlander on Sat, May 01, 2010 at 21:22:33 from

Hey bald, interesting comments, looks to me like you are on the right track. I'm like your coach, I stop the watch under some circumstances and sometimes not. Definitely red lights, and definitely if I don't stop it when walking then I count the miles. Sometimes if I am doing a "specialty" workout I don't even bother to track my splits. I know how fast (or slow) I run. (Sometimes I stop it when I don't mean to, but that is another topic.) With my latest injury (improving now, thank goodness) I have been counting treadmill/elliptical miles. Some people do that and some don't. Bottom line, it's your blog and you get to make the rules!

From baldnspicy on Tue, May 04, 2010 at 03:38:55 from

Ha Ha, thanks Flat. Yes, it is my blog...but I like to be consistent as well. I stop it at red lights, which I think is appropriate. Otherwise I'll keep it going. I really need to try and not walk, but slow the pace WAY down if necessary. I always scold myself when I walk because I know that I wouldn't want to walk in a race, and that I know that most "real runners" don't walk during races and most likely training runs. Maybe not an accurate view, but that's my view...

Slow milesFast milesTotal Distance

Missed run due to working late and then family stuff.  :-(

Weight: 0.00
Slow milesFast milesTotal Distance

I was up way too late last night (~ 1:30am), then had Scouting for Food this morning.  Came home, and I needed to get the lawn mowed & some yard work done before the thunderstorms came in...check.  Burned scalp (first real sun of the year)...check.  Almost knocked myself out turning around into a big branch while trimming a tree...check.  Wife decided she wanted to move the swap the two rooms of furniture today...part check.  Didn't get the rooms done, but worked until about 2am.  Will finish up tomorrow.  Get in long run...NO check. I seriously considered going out at 2am, though, but exhaustion won out.

Weight: 0.00
Slow milesFast milesTotal Distance

Last week was fast Sunday since we had a special meeting with Elder Richard G. Scott today for our stake.  There weren't any official business, just a special meeting.  Two weeks ago was Stake Conference, so it was a little strange they had scheduled this like this, but I wasn't complaining.  Great meeting and although the entire auditorium at the school was filled with portable chairs being brought in, I was a little disappointed by the turn out.  I guess I always expect more people to come to things like that.

I felt a little guilty though because I was getting text messages during the meeting from the runners I knew doing the Pittsburgh Marathon.  They had signed up at and so since I had SMS notification on for their profiles when it updated their progress.  Pretty cool.  I didn't track anyone at Boston, but I'm sure theirs was much better.

Anyways, Burt got me all excited about a root beer float, but I didn't have any in the house.  No Coke/Pepsi, which is rare or I would have gone for a Coke float.  All I had was some ginger ale, but that wasn't going to cut it.  So, I was depressed all day wishing I lived closer to Burt so I could come over and get some root beer from him.  I could have dropped by my neighbors, but they'd have only had the beer, not the root, so that wouldn't have worked.

I had inboxed Rattletrap a good luck message on FB and was surprised to have him reply immediately!  Forgot he was a few hours behind, but wanted to get that to him before the race and before my meeting.  He was already up and going, getting ready for the big race!  When I saw his FB status at the 9mi marker and then at the end that he had BQ'd, all I could think about was an old 80's commercial of another incredible athlete that I admire:

I wanna be like Rattletrap too!!  :-)

Congrats to everyone that ran Marathons today or yesterday!  It was a big race weekend!

Weight: 0.00
From KP on Mon, May 03, 2010 at 10:20:45 from

are those gatorade bottles glass?!?! wow! times have changed, huh? nice commercial.

a beer float doesn't sound too bad. hmmmm... i might have to try that...

From rAtTLeTrAp on Mon, May 03, 2010 at 19:02:14 from

I can't see the commercial on my mobile. I'll have to wait until I get home for that. Thanks again for the FB message. All those little things like that contributed to a phenominal day!

A beer float? How about a scoop of lime sorbet in some corona? Maybe on a really hot day. Rootbeer and vanilla still sounds better.

From baldnspicy on Mon, May 03, 2010 at 23:06:02 from

KP - yep, I believe they are! Probably changed to plastic after a bunch of lawsuits from kids breaking them on the concrete court and cutting themselves.

RT - You'll have to check out the video - it's all about you! I don't drink so I don't know how a beer float would taste, but anything with lime sorbet would definitely pique my interest!

From rAtTLeTrAp on Thu, May 06, 2010 at 21:15:30 from

Sweet video!

From Burt on Fri, Sep 03, 2010 at 09:59:04 from

Sorry I wasn't there for you.

Slow milesFast milesTotal Distance

On an incredibly positive note:  Today, after a week of waiting, my wife finally had the last grade of her MS Counseling Psychology degree posted.  She was really worried about this last grade since it was in Bio Psych and she wasn't sure if she'd do well or not.  She ended up getting an A and completing her 60 hour program with a 4.0 Overall GPA!!  That chick is freakin smart!!  I'm just glad my kids got her genes!

On a positive note, although no where near as positive as the first, I got my run in!  After this weekend, that was an accomplishment.  Wasn't super fast, but I did it.  I tried to take it slow and keep it about 8:20 or so, but not until towards the end of this short run did I slow down enough.

Splits:  8:08, 8:01, 8:12, 8:37, 8:47 (.18)

I felt very relaxed for the first three miles - pretty much converstational pace, but then I started to become fatigued that last mile.  Legs felt tired and run down.  I've been really lightheaded the last day or so too, and I'm not sure what to make of it.  I came back from the run and walked on the TM for about 6 mins and was a little lightheaded then too, so I need to watch it for a few days, I guess.  Who knows what's up. 

Late add - just got back from the Pittsburgh Steak Company's AYCE prime rib night to celebrate!  They've raised their prices by a buck since the last time ( to $18.95) but it's still a great deal!  It comes with homemade bread, salad (stuffed with toppings - not just some lame leafy salad), a baked potato or their awesome cheddar mashed potatoes, and the prime rib.  First serving is normal size (1 1/2" thick), then each one after that is an "English cut" which is thinner (3/4 - 1" thick), but the same diameter.   Add on a Coke and a ton of raw horseradish and it's a meal!  Typically, I'll put down three servings of prime rib, but tonight I stuck to two.  I was trying to be good.  We'll see how I do on my run tomorrow after tonight's dinner.  LOL

NB 758s #2 Miles: 4.18
Weight: 0.00
From SlowJoe on Mon, May 03, 2010 at 18:56:47 from

Congrats to your wife, that must be a good feeling. I'm in my last semester for my stupid MBA and have hated every single second of it (I'm not smart either which makes it extra tough - no 4.0 here).

Wouldn't worry about the run too much. Looks like you took off at 10K pace (done that a few times) which always fills my legs full of acid when I do it right away without a warmup first, then makes me languish at the end; seems to happen to me in the afternoon more for whatever reason. Anyway nice job getting in the run.

From Missee on Tue, May 04, 2010 at 11:55:26 from

Fan-freakin'-tastic to your wife!!! That is awesome. Such a great feeling!

Oh, yeah! Good job on your run! LOL After the description of your dinner, I will definitely have to go there to eat......if I ever go to Pittsburgh!

From Burt on Tue, May 04, 2010 at 14:52:11 from

Super job to your wife! Way to celebrate in style!

From Twinkies on Tue, May 04, 2010 at 17:50:08 from

Wow. You're wife must be super smart. I guess that is why she married you. Prime rib sounds really good right now.

From baldnspicy on Tue, May 04, 2010 at 19:43:38 from

Yep, the Pgh Steak Company is awesome. Great food and a nice atmosphere.

Joe - It didn't seem that fast or hard, so I'm thinking that it may be an endurance factor. I just couldn't hold that comfortable pace that long. Kinda sad, but true.

Twinkie - she is totally smart! I did the ol' bait and switch on her, but she hasn't left me yet since finding out the truth, so I guess that's a good thing!

From rAtTLeTrAp on Tue, May 04, 2010 at 20:16:57 from

I did a similar bait-n-switch thing. Kym thought I could cook because I was a "Baker" and single dad. Little did she know, there's a big difference between a chef and a grunt in a wholesale bakery :)

Slow milesFast milesTotal Distance

Warmed up with a .5mi jog on the TM, then went into the 10k program on the TM.  I had wanted to keep a steady 8:30 or so pace throughout the whole run.  I got about 6k into it and things started falling apart.  I had to walk a couple of times, and I ended up having to back it off to about a 9:30-10:00.  Not the greatest run, but I was feeling great those first 6k!  I finished the program and cooled down with about 7-8mins stretching and off to the showers so I could get home before 7:45.

So last night while sitting and eating prime rib, I got a couple of cramps in my left hamstring and left calf.  I haven't had cramps for a very long time, but these were awful!  I had to extend my leg out and let them ease up.  Then today while running, I felt some cramping in both hamstrings that made me nervous.  It wasn't really bad while running, but it was worrying me.  I have a sore muscle on the outside of my right quad.  Not sure how to stretch that, so I've just been massaging it since I left the gym.  Sigh...  I hope these things start to subside as I get into a more consistent schedule. 

I'd like to work up to about 50 mpw over the next month so I can build a good solid base with some tempos thrown in there before the Halfs at the end of the season.  I may only get the 5k in in June since I just realized last night that the 5k in July is while we're in Utah.  Glad I didn't sign up for it yet!  That would have been a fun, fast race.  Definitely good for a PR, but the one in June will be tough, so that will open me up to a nice PR in most any 5k.

NB 758s #2 Miles: 7.20
Weight: 162.50
From rAtTLeTrAp on Tue, May 04, 2010 at 19:56:18 from

If you get cramps while eating Prime Rib, stop eating Prime Rib. Especially if I don't get any.

From baldnspicy on Tue, May 04, 2010 at 23:20:36 from

I'd be happy to share my cramps and prime rib. Make your way out here and it's my treat!

From flatlander on Wed, May 05, 2010 at 19:16:03 from

Is it getting hot there? I have had cramps today after running in the heat, I don't usually get them so I am a little worried too. Hopefully it isn't anything other than the heat. Congrats to your wife, by the way.

From SlowJoe on Wed, May 05, 2010 at 23:34:37 from

I blame the treadmill. I'm convinced anyone that can run well for an entire 10K on a treadmill isn't human. I never last more than 30 minutes or so before drowning in a pool of my own sweat and dying of boredom.

From baldnspicy on Thu, May 06, 2010 at 08:55:34 from

Flat - yep, it's getting hotter here. It's been a pretty rapid increase, so maybe that is it. Ran late last night and didn't have any cramping, so I hope it's just getting used to running in the heat again.

Joe - I feel the same way. I don't know how my buddy can run 20 miles on it. That's dedication for ya!

Slow milesFast milesTotal Distance

Busy Wednesday as always, so I didn't get out until about 10:30pm.  Ran my 6 mile out-n-back run.  Tried to take it easy, especially on the way back, but it felt long and relatively hard the last mile or so.  No cramps, which was nice.

Splits:  8:34,  8:21, 8:30, 9:45, 10:22, 9:35

NB 758s #1 Miles: 6.00
Weight: 161.00
From Mattrow on Thu, May 06, 2010 at 13:33:54 from

Looks like a good workout to me. After craping up yeasturday I am not surpised to see you legs tiring before you finished.

From Burt on Thu, May 06, 2010 at 13:43:26 from

Crapping up?

From baldnspicy on Thu, May 06, 2010 at 23:58:04 from

As opposed to crapping down. It's code Burt. You gotta pull out the decoder ring to understand.

Slow milesFast milesTotal Distance

No running today, so I figured I'd go to Target with my wife and do some shopping.  I truly hate shopping with the exception of a couple of stores...or if I'm feeling rich.  Neither were happening today, but I went anyways and boy am I glad I did!  As we were browsing the mens clothing aisle, trying on weird fedoras and such, I saw the perfect t-shirt!  I have a few Mr. Rogers t-shirts, a "King Ding Dong" shirt, etc., but I didn't have this one!  I had to have it, and I may use it for my race shirt.  Not sure what message I'd be sending with this shirt and my signature skull & crossbones doorag, but who cares!


To keep myself motivated today since I wasn't running, I took time to meditate and consider all my possibilities:

(Swing and hit a homer, Burt!  ha ha)

Weight: 161.00
From Steve on Fri, May 07, 2010 at 06:12:21 from

I must say that is the best shirt in the world! I used to have a shirt with a cow basketball team on it and it said 'The Cream Team'. Shirts like those a hard to find but when you do, you need to snatch them up.

From baldnspicy on Fri, May 07, 2010 at 08:56:55 from

Totally agree! There's plenty of them at Target if you want one. :-)

From baldnspicy on Sun, May 09, 2010 at 00:29:17 from

Wow...Burt missed his opportunity to comment on this one. He's a slacker...

From rAtTLeTrAp on Sun, May 09, 2010 at 13:38:56 from

You hit a homerun with that one Wes! He may not have commented, but you can be sure he will have a comeback :)

Slow milesFast milesTotal Distance

I decided to try this fad of running early in the morning.  The late night runs and runs during the day have become an issue, so running after dropping off my daughter at seminary may work great.  I took a route from the church out to a neighborhood, ran around that and back.  Not a bad route, had some hills so it was a little challenging.  Even with the hills and a little walking I managed a 8:14 pace, so I'm happy enough with that.

Splits:  7:48, 8:06, 8:55, (0.68) 5:27 (8:02 pace)

NB 758s #1 Miles: 3.68
Weight: 162.00
From rAtTLeTrAp on Fri, May 07, 2010 at 10:15:30 from

Way to go! Early morning runs are the best. I went at 5am today.(on my day off)

From SlowJoe on Fri, May 07, 2010 at 15:12:13 from

Way to go! Early morning runs are the worst. Wait, what?

Anyway, they're a requirement in TX, not sure how hot it gets in Pittsburgh. There are definitely SOME good things about morning running though, nice job.

From flatlander on Fri, May 07, 2010 at 16:27:51 from

I'm to the point I run better in the morning with no fuel. I'm at least 30 seconds a mile slower at night, that would probably change if I ran at night more.

From baldnspicy on Sun, May 09, 2010 at 00:28:24 from

Oh it gets hot in Pittsburgh. I'll definitely be doing the early morning (or late at night) runs in the summer!

Flat - it may be true you'd be faster at night if you ran at night more, but there aren't a whole lot of races that start at Midnight, so I'm thinking I need to run earlier rather than later.

Maybe I'll start some Midnight races in Pittsburgh and see how they go over...

Slow milesFast milesTotal Distance


Ok, I was a wimp today.  Actually, a much bigger wimp than Twinkie was a week or so ago.  You can read about him being a wimp here...and here.

 There wasn't a bigger wimp than me when it comes to today.  All night I heard the gusting wind, thunder and lightning.  I woke up this morning to go running before the Primary activity and it was still 30mph winds, rain and cold.  I decided to sleep in.  I knew I'd regret it, which I did.  So, I donned my King Ding Dong t-shirt and went to the church to hang with The Letters.

I felt so bad about running I worked like a dog today doing all the honey-do stuff (didn't have a choice, but makes me feel better if I THINK I did).  Then, when I didn't feel better, I decided a family trip to the Pirates game would do it.  It started to work, but not until I polished off a Stadium Bucket of hot wings I was "sharing" with my wife did I really feel better.  The Pirates winning (they're still sub-500, of course) and the killer post-game firework show (always awesome!!  Pittsburgh loves fireworks - except when you go out of state and buy your own morters, bottle rockets, firecrackers, etc. and set them off  yourself.  That's when the police don't really appreciate your spirit) made me OK with skipping my long run today.

Oh, I did get in a fast 1.25 miles because when we were leaving the stadium the rain started picking up so I sprinted back to where we had parked the car and then drove back to pick up the family.  They appreciated my chivalrous actions and I appreciated the opportunity to get in a quick run.  Today was a speed workout, so I guess I'll have to focus a little more on distance next week.

Hey, it's midnight (EDT)!!  Happy Mother's Day to all the running moms on the blog!  It's an honor to be chick'd by you!

Weight: 163.00
From flatlander on Mon, May 10, 2010 at 09:38:08 from

Great post, you had a great day, wonderful sentiment about mother's day too. Way to hang with the cool guys on Saturday morning, you guys are the best.

From Burt on Tue, May 11, 2010 at 12:28:31 from

King Ding Dong?

Slow milesFast milesTotal Distance

Ran the gym's treadmill 5k program.  Previous best was 26:29 (8:30 pace) on 11/09/2009.  Today, I beat it with a 24:48 (8:00 pace).

NB 758s #2 Miles: 3.10
Weight: 164.00
From rAtTLeTrAp on Tue, May 11, 2010 at 17:50:41 from

Nice job!

Way to whoop on that treadmill.

From RivertonPaul on Tue, May 11, 2010 at 18:06:41 from

Nice job.

From flatlander on Tue, May 11, 2010 at 18:20:14 from

Getting faster, good to see it.

From baldnspicy on Tue, May 11, 2010 at 21:18:34 from

Thanks guys. I've been swamped with work and so it's been a few days since I ran last and equally as long since I've been on the blog. Sorry to deprive you of my incredible comments. LOL

The thunderstorms and heavy rain should end by tonight so I'll try and get outside tomorrow. I may have to run in the early morning since the plan is to take a half day off and go to an afternoon Pirates game with my wife.

Then Thursday, I'm taking a half day off (as well as all day Friday) to take my son to the Fathers & Sons campout a day early, camping until Saturday morning. THEN, turning around and coming home by 10am or so, in time to get everything ready to go for a party we're putting together for a family that's moving this month.

So, I'll need to find some killer trail runs where we're camping. :-)

My son and I decided we're going to camp in style this year. So I'm bringing the power inverter and my Belgian waffle maker and we're going to make my famous waffles Friday morning. No runny eggs for us...until the Bishopric makes breakfast Saturday morning. Actually, that's not even true because they usually have it catered. Either way, it will be a blast if the rain stops!

From Steve on Wed, May 12, 2010 at 07:32:09 from

I can't wait for the rain to leave here too, it has been quite the hinderance. Have fun at the baseball game and camping. The waffles sound delicious.

From baldnspicy on Thu, May 13, 2010 at 22:29:40 from

Baseball game was great, although we lost (shocked...NOT) 5-0. Probably no waffles since we didn't go up tonight due to the thunderstorms that had better come in like they forecasted! My son will be devastated tomorrow morning if the ground isn't wet...

Slow milesFast milesTotal Distance

Wow...Embarrassing week!  I guess I'd better go running during seminary tomorrow!  Camping got canceled for tonight due to thunderstorms (that have yet to materialize...grrrr!), so we'll be going early tomorrow and plead with the camp director to let us in early.

Guess after last night, I won't be getting an updated picture with the Stanley Cup like last year:

I guess I'll write the team and thank them for saving me $5 since that was the required donation last year to get a picture.  Thanks for donating to my next race entrance fee fund!

Weight: 0.00
From rAtTLeTrAp on Fri, May 14, 2010 at 16:57:12 from

Holy Cow! That is a huge chunk of hardware!

From KP on Fri, May 14, 2010 at 17:04:50 from

The Stanley Cup made a stop in Huntsville earlier this year. I was actually at the game, but did not waste $5 to get my pic made with it. I'm not really a hockey fan, just went with some friends because I got free tickets through my work. It is pretty neat that it came here though as we are not really a hockey town.

From flatlander on Fri, May 14, 2010 at 18:44:20 from

I didn't realize that hardware was so large. Are you a hockey player? I hear it is very time-consuming and expensive if you get serious, plus lots of Sunday commitments.

From Steve on Sat, May 15, 2010 at 20:45:45 from

That is an awesome picture with the cup! I actually have a picture with the cup up in Toronto at the hall! I was bumming when my team got knocked out first round, but I have to cheer for those Canadians because they are cinderellas.

From rAtTLeTrAp on Tue, May 18, 2010 at 19:46:48 from

Dude, your running shoes are feeling neglected. No action for a week? What's up?

From baldnspicy on Wed, May 19, 2010 at 00:06:46 from

KP - Pittsburgh is a huge hockey town. I've never been a big fan, but since my employer is a major sponsor and the $5 was going to a charity, I decided I'd do it. I figured it was a unique opportunity, but apparently it's not. lol

Flat - Nope, not a hockey player. Looking at my physique, I can see how you'd be mistaken, though.

Steve - I was probably one of the minority that didn't practically molest the thing. This one lady (fully decked out in Penguins gear) paid $20 to get 4 pictures with it. Each one a little, intimate. She scared me.

My family has been to two games since moving here. My company raffles off tickets every year. They're always within 10 rows of the ice, right behind the bench. Pretty sweet. There's no way I'm paying $100/seat for nosebleeds when I can take that $400 and go to 10 Pirates games. :-) Let's go Bucs! Try and get over 500 this year...PLEASE!

From baldnspicy on Wed, May 19, 2010 at 00:08:00 from

Oh, Trap, forgot to comment. Yes, they were getting very lonely. I have put in two days this week, but only on #2 shoes, so I'll have to get the #1s out so they don't feel left out. Thanks for the encouragement. :-)

Slow milesFast milesTotal Distance

Going back and filling in the blanks....

My lawn tractor's starter died on me on Tuesday.  I tried finding one at a decent price locally, but had to do eBay, which I confirmed would be shipped out on Wednesday.  My daughter's first semi-formal dance was tonight and the going away party for our good friends was on Saturday afternoon.  I was bummed (as were my daughter and wife) that the tractor had to die this week, after some good rain when the lawn was super long and would look awful in the pictures for both events.  Plus my son and I were headed up to the Fathers & Sons camp out, so I'd be lucky to get the part by Saturday, install it and mow it before everyone got there.

I was shocked when the part came at Noon today!  I got that sucker installed and the lawn mowed by 3pm when we left for the campout.  The pre-dance pictures turned out awesome and so beautiful with a freshly mowed lawn!

The only bummer part is that I wouldn't be there to interrogate the poor guy.  I had all my gear out and ready to go:  Confederate flag doorag, long goatee, rifle out with cleaning equipment, and a nice sharp Bowie knife ready to pick the raw meat out of my teeth.  He's a lucky guy, that's all I can say.  I told my daughter to let him know I'll be waiting next time and that he'll need to arrive extra early so we can have our chat before they need to leave....

Weight: 0.00
Slow milesFast milesTotal Distance

Campout was great, but a bit cold at night.  Got ready for the party and my wife's graduation gift, the party animals.  We had 11 one month old goats come and play for an hour or so.  We got to feed them from bottles.  My wife was in heaven and all the guests loved them.  Great night and a great end to an extremely busy and stressful week for me.  Glad it's over!

Weight: 0.00
Slow milesFast milesTotal Distance

No miles for me today, but I have to give a shout out to my younger brother who finished his first 1/2 Ironman!  He's been training for a while now, has run a few Marathons, but picked up the swimming and biking in the last 6 months or so.

He did the Florida 1/2 Ironman near Disney World.  The race consisted of a 1.2 mile swim, 56 mile bike ride, and 13.1 mile run.  He finished in 6:13:00 - about 1000th out of 2500.  Better than he had anticipated!

Way to go, Bro!!

Weight: 0.00
Slow milesFast milesTotal Distance

Walked 3mi to/from work.

It has been pouring for 2 days now so after getting soaked walking in to work, I decided that it was a TM day.  I warmed up doing intervals 2min @ 6.5mph then 2min@ 7.5mph.  Did this for 20 mins (about 2mi) then did a fast mile @ about 7:15 pace, slowed to about 10:00 pace for about .25mi then did another fast mile @ about 7:15 pace again, then slowed to walking to cool down.  Stretched, showered, then back to work.

NB 758s #2 Miles: 4.20
Weight: 163.00
Slow milesFast milesTotal Distance

Walked 3mi to/from work

Today, procrastination worked to my benefit again.  It was pouring as I walked to work this morning but by the time 5pm rolled around, I still hadn't gotten to the gym yet, so I headed down.  The rain had stopped so I ran outside at a nice comfortable pace.  My gait felt uncomfortable/awkward - not sure what's up with that.  I felt like I was just learning to run again.  Guess that's what a week or so off of running will do to you.  Curse you, work!

Beautiful running weather:  overcast and about 54 degrees.   Just ran a comfortable pace around downtown, Garmin on but just showing time of day, HR and distance.  Traffic was bad so I headed to the square near work that's exactly a mile around on the inner loop.  No traffic to worry about since I don't cross any streets so I was able to just cruise and enjoy the run. Ended up running about an 8:20 pace which surprised me.  Thought it was closer to 9:00.  HR was 156-159 most of the time.  Once I get into the 160s, that's when I feel like I'm really working and would have a hard time maintaining that for a long distance.  When I hit 170-172 (highest I've seen yet) is when I'm hitting my limit.  Supposedly, my max HR is 180...not sure I'll ever get there. If I do, I predict my RoadID will pay for itself.  lol

NB 758s #2 Miles: 5.45
Weight: 164.00
From Burt on Wed, May 19, 2010 at 02:08:24 from

Is baldnspicy the name on your Road ID.

From rAtTLeTrAp on Wed, May 19, 2010 at 16:59:26 from

Yeah, and his number is 867-5309. Too bad that wasn't a beatles song :0

From Burt on Wed, May 19, 2010 at 17:21:31 from

I'll have that song stuck in my head for the rest of the day, thank you much.

From baldnspicy on Wed, May 19, 2010 at 17:36:26 from

I tried to get it on there, but they banned it since it was "inappropriate." Shesh!

Funny thing is that my daughter's cell # is XXX-867-XXXX (I'm not posting the real number to protect her from y'all filling her head with falsehoods about me. She still thinks I'm perfect...most of the time)

We tried to get 867-5309 but, of course, it's not available. When the song first came out and they pulled the variations of the number (or the owners requested new numbers from all the people trying out the number), I doubt they'd ever put them back in circulation. We tried though.

Burt, I can post the link to The Rain again if you need something to replace it with. Or, you can just listen to Telephone which seems to be my daughter's favorite song of the week. I hate that song. It was the last song she played on the way to seminary the other day and it was stuck in my head until I went to work and could listen to my music on my walk in. I have banned her from playing it unless she has headphones in.

From Burt on Wed, May 19, 2010 at 18:42:58 from

The song that I've banned my kids from singing is "Tonight's gonna be a good good night..." Then my wife put it as her ringback tone. GRRR!!!

From rAtTLeTrAp on Wed, May 19, 2010 at 20:17:39 from

86 75 3 oh nigh eee yine

yeah, just try to get that out of your head :)

Slow milesFast milesTotal Distance

Worked from home today, so I didn't get my walk in and I'm not sure I'll get my run in since I've got scouts n'at tonight.  I had someone tell me about this blog a long time ago, but I never checked it out.  They said it was hilarious.  I read a few entries and I have to say, I'm wondering if it's Burt or maybe his wife.  Anyways, if you can overlook the spelling and grammatical errors, it is quite funny.  It's an LDS lady from what I understand, so I'm probably the last guy on earth to hear about it considering how fast things move through the LDS grapevine, but I'll post it anyways.


Weight: 163.00
From SlowJoe on Wed, May 19, 2010 at 19:48:58 from

Good, now I have a serious authoritative reference to look at when the Mormon lingo goes over my head.

Hey, nice running the past few days. Your progress is definitely showing up big time.

From baldnspicy on Wed, May 19, 2010 at 21:05:38 from

Glad I could be of service, Joe. I'm working on the running. I gotta get out tonight, but I'll have to see if the wife will let me go.

"When BNS was in Egypt's land...let my BNS goooo!"

From flatlander on Thu, May 20, 2010 at 16:41:10 from

Thanks for the tip on this blog, now I'll never get anything done. She must be tongue in cheek, but hard to be sure, she might be a redneck who is having a little too much fun. Joe, I'm not sure you should take this one as "gospel", but it'll do for starters I suppose.

From baldnspicy on Fri, May 21, 2010 at 00:26:52 from

I agree with Flat. Entertaining but not something I'd take as gospel.

From flatlander on Fri, May 21, 2010 at 00:30:15 from

I sent the link to my daughter and it turns out she reads it every day. She says it is pure satire, written by a graduate student who is also a young mother. She blogs anonymously because she is afraid her friends will think it is about them, which it is. I asked my daughter if it was her and she hasn't replied . . . .

From KP on Thu, May 27, 2010 at 12:35:19 from

haha. that website is hilarious!

i can't stand the grammatical errors though.

From baldnspicy on Fri, May 28, 2010 at 11:15:24 from

Flat - It wouldn't surprise me if a few people I know wrote it...but they don't live in UT.

KP - it be funny with me to but the gramar don't bother me none.

Slow milesFast milesTotal Distance

Wife has her graduation parties today around 2pm so I had to get my work in early.  I'll try and run this afternoon, but figured I'd share something that just dawned on me the other day.  I'm sure it's obvious to everyone else, but I'm slow (in more ways than one  lol).  I just realized that pace vs speed is not linear!  For instance, to go from a 15:00 pace to a 14:00 pace is only a 0.27 MPH increase, but to go from a 5:00 pace to a 4:00 pace is 3.0 MPH!  That's good for us slow people since it gives us lots of encouragement since it doesn't take much to drop our pace times.

I never realized the significance of a 5 second PR at the elite level, nor the difference between times in a race.  For instance, the difference between a 4:30 (10:17 pace =  5.83 MPH) and a 4:20 (9:54 pace =  6.06 MPH) marathon time is completely different from a 2:30 (5:43 pace = 10.5 MPH ) to a 2:20 (5:20 pace = 11.25 MPH) time.  Still a 10 min improvement, but at the elite level, you've got to run .75 MPH faster to get that 10 mins vs .22 MPH for the slower time. Hopefully my math is right so I don't look like a fool.  :-)

So for us mid to back of the pack runners, getting PRs is "easier" than at the elite level.  I know it's all relative, and a PR is a PR, but it takes more and more strength, endurance, etc. to keep getting those PRs as we get faster.  Never really thought much about that until I was on the TM the other day and watching the pace as I increased the speed.  At first, the pace went down quickly, then I got smaller and smaller pace decreases as the speed increased.  LOL  I'm such a nerd, but didn't realize that until recently.

For us visual learners, here's a graph for ya:

If I don't get my run in today due to other obligations, at least I contributed to the value of the blog.  Unless this is common knowledge, then I just contributed.

Update: I got my run in tonight!  Yeaaa!  I had planned to go to the track and do 3 x 2mi repeats at about 10k pace.  I only had time to get in a warm up mile, two 2mi repeats, and a cool down mile with a 0.2mi walk (to finish off my 10k)  :-).  Warm up mile was faster than I had planned, went right into the first 2mi repeat, focusing on about a 8:10 mile for each, slow jog until my HR was down to about 130 (paused the Garmin), then started my next repeat.  Final lap was fine but pushed it the last lap to get my time lower.

Splits:  8:13, 8:04, 7:54, very slow jog for 300m, 8:02, 8:06, 8:11

The track was totally busy when I first got there.  Can I just say how glad I am that I have a Garmin?  I was able to run in lane 5, 6 and not have to worry about how to convert the lap in those lanes to an actual distance.  I just run in whatever lane until my watch beeps letting me know the mile is up.  Love it!!

NB 758s #2 Miles: 6.20
Weight: 0.00
From baldnspicy on Thu, May 20, 2010 at 14:55:58 from

A few more things I learned today:

1) The moon is NOT made of cheese

2) Every moment after this exact one is the future

3) Barry Manilow didn't write "I write the songs"

Finally, I realized that you really can't touch MC Hammer!

Today has been one big epiphany.

From rAtTLeTrAp on Thu, May 20, 2010 at 15:19:49 from

Funny, I was just thinking about how much faster I'm going to have to run just to shave 34 seconds off a 5k. I thought it used to be easier and you just proved it :)

From Huans32 on Thu, May 20, 2010 at 15:28:21 from

LOL I enjoyed your entry. I remember about 2 yrs ago discovering the same thing. And thought the same thing. The faster and faster you go the harder it is to PR that is for sure.

From flatlander on Fri, May 21, 2010 at 00:33:02 from

Sweet workout tonight, real good times there.

From baldnspicy on Fri, May 21, 2010 at 00:36:30 from

RT - yep, it all makes sense now, doesn't it?! It's crazy... Sorry to ruin your night. :-p

Huans - I knew it was a common understanding! :-) I just couldn't understand why my buddy couldn't shave off 5 minutes over a 26.2 mile course - heck, that's "only" 11 or so seconds per mile. I guess when you're running 5:55 pace for 26.2 miles dropping those 11 seconds is a little tougher than when you're running 12:00 pace. :-)

Guess I won't call him a wimp next time we're discussing PRs and how he shaved a little over 2:00 off his marathon PR. When I run a 1:50 at the Half in October, I guess I can't rub the 13:00 PR in his face. Sigh...

From Steve on Sat, May 22, 2010 at 18:37:40 from

Thank you for all of the interesting information in your posts. I enjoyed the graph as well. I think that the single most interesting fact you posted was about Barry Manilow. Good job with the workout!

Slow milesFast milesTotal Distance

I was reading a running book and it talked about assessing your current level of fitness/raceability.  The idea behind it is to do an assessment every 4 weeks or so.  You take your current HM pace, run 20-30 min at that pace after a thorough warm up, and note your HR for that pace at that time.  The idea is that over a 3-4 week period, with consistent training, you should be able to run at the same HR but at a faster speed.  I understand this to be HR based training, but the twist on this is that you only do this once a month or even every 6 weeks.  The rest of the training time is spent at certain paces.  So, you don't base your workouts on HR, just in the assessment.  So, I should be able to take my results from today and in 4-6 weeks, do another assessment and have it show me running at the same HR, but at a faster pace.  This way, I know my body is becoming more fit, etc. 

So, I went to the track today, warmed up for about .5 mi, then ran for about 20 mins, targeting 9:15 or so for my pace.  I was faster than I probably should have been (avg 8:55 pace).  My HR was 157 for the first mile, and 159 for the second, averaging 158.  So, it looks like the high 150s is where I'm at with my HR at my HM pace.  So, that's what I'll need to run at in a month or so when I do another assessment.  My understanding is that when I do the assessments from now on, I use that 158 HR average and then just run for 20-30 mins at that HR and then check the pace and it should be faster, showing an improvement.

I know Flat records his HR (usually just "low," not the actual numbers), but I wasn't sure if anyone else trains by HR.  I don't plan to, but this assessment was an interesting exercise.  Here's why:

The day before, I did run fairly hard, but I was surprised my HR was so high for this run at that pace and that my body felt to fatigued after just 2-3 miles at that pace.  I know my stride length shortened, but I kept a pretty high cadence.  The run started out feeling "awkward" again, but after a mile or so, I was feeling my stride again.  Keeping the pace slower was hard since my body wanted to go faster, but I kept holding it back.  I know it wants to go faster, but I don't think I can hold a 8:00 or better at HM distance, so I am trying to keep my body from running faster in my runs and focusing on keeping a consistent pace through longer runs.

I'm guessing my HR was a little elevated due to the run the day before.  Is this possible?  I know I was more fatigued, but would my HR be high(er) due to a harder run the day before?  Also, after last week's 3 miles, anything I did this week was going to be a lot higher than last week, so I shouldn't be too surprised that I'm tiring easier, I suppose.

NB 758s #1 Miles: 3.70
Weight: 0.00
From flatlander on Thu, May 27, 2010 at 18:23:22 from

Wes, just saw this. Working hard definitely affects heart rate for the next few days. I don't know the physiological reason, but if I do a really hard run on Saturday it is at least Tuesday and usually Wednesday before I start booking good paces at low heart rate. Thing is, they are usually better than the previous week absent intervening circumstances. I think the jury is still out, at least for me, as to how beneficial low heart rate training is, but I feel that you can defintely track your conditioning by tracking your pace at a given heart rate. Btw, for me low heart rate is in the 127-132 range.

From baldnspicy on Fri, May 28, 2010 at 11:23:41 from

Thanks Flat. I suspect everything you say is true. I take some meds daily that can elevate the HR some, but I don't think that is a big factor since it should be consistent every day.

I haven't focused on HR based training, but I do agree that conditioning can be tracked by pace @ a certain HR.

I may run my next half based on HR, though. I hope to run one in September, with my goal race in October. The one in September, I may try to run the race in HR zones. Start out at a lower HR (150-155 is fairly easy for me) for the first 5-6 miles, increase it to 155-160 for the next 4-5, then push it to the end in the 160+ range. The assumption being that doing 9-10 miles at a lower HR should allow me to have plenty left in the tank for that last 5k.

I could then compare that race with the one in October where I'd be running more on feel. I didn't wear my HR monitor in the last half I ran, but I may do it in upcoming races and just have it track it but not show it. I think over time, that should help to show my conditioning and what my HR is compared to the paces I'm running during the races.

Thanks for the input! I really appreciate it!

From flatlander on Fri, May 28, 2010 at 11:33:26 from

Interesting strategy, I think you will get a lot of information that way. I am so far out to sea on where my fitness level is right now that I am thinking of running UVM by heart rate. Based on some running I did in the heat earlier this week, I think I can hold 170-175 for the duration. If I get above that during the race and I have more than a 5K left, then I may have to slow down and live to fight another day. Hoping to experiment along those lines in the morning for my long run and see what happens. If I blow up in mile 12 I may not even show for UVM.

Slow milesFast milesTotal Distance

I had hoped to get up early this morning and go running since we were supposed to do a yard sale with another family that's moving at 9am, but it was forecasted to rain so I decided to hold off. Plus, I'd have plenty to do this morning if we did do the yard sale.  The other family ended up doing it, but we decided against it.  We went over to hang out and help them...until it started down pouring!  It was just sprinkling until about 11am.  Since a lot of the stuff we were looking to sell wouldn't be very happy being in the rain, we're glad we didn't make the effort to drag all the stuff over.  I did discover the Lincoln Bakery just up the street from me, so I'm so excited!  It's a local little bakery here, family owned and run.  It's amazing they make sooo many breads, pastries, etc.  I'll never go to Dunkin Donut for donuts again! YUMMY!

So we went home and looking at the weather, procrastination wasn't going to help me, so I decided to head out about 1:30pm, planning to do about 8miles.  It was drizzling when I left, but around 68F, so it was fairly warm...and HUMID!  As I was leaving the house, I thought there was something I was forgetting.  Couldn't think what it was, and even as I passed mile 2 when it was down pouring again, nope, no clue.  About mile 3, I started remembering what it was.  I started getting this twinge of pain on my chest and it dawned on me what it was I forgot...vaseline!  I haven't had to worry about it for a while since it hasn't been raining or cold.  I turned around at 3.5mi and by the time I got home, I was in pain and everyone that saw me could plainly see on my white tech shirt.  Dang!  That's going to take a few days to heal.

This has happened to me a couple of times now over the couple of years of my running career.  I carry the vaseline in my gym bag so I always have it, but don't usually put it on unless I know I need to.  I couldn't remember the alignment of stars that necessitated me putting it on.  I haven't worn it for quite a while, even when it was really cold out, so I didn't think about it.  Now that I've been reminded again, I need to remember!  It always happens on the long runs when I'm doing an out and back where I'm not close enough to just turn around and cut a bunch of time/distance off my run, but still a long ways from home.  I did cut it short and turned around at 3.5mi.

Splits (HR):  8:21 (152), 7:12 (155) (partly downhill), 8:37 (155), 8:58 (151), 9:26 (146), 10:43 (148), 9:47 (149).

So, this is interesting that my average HR for each mile were all below my HM HR from yesterday, but the paces are all faster.  I think that means that I'm more efficient at this faster pace.  I dunno...

Off to go apply bandaids...  :-(

NB 758s #1 Miles: 7.00
Weight: 162.00
From rAtTLeTrAp on Mon, May 24, 2010 at 11:40:24 from

Nice miles. That's great that your HR is down at a faster pace. Sorry about your uh, "injuries", I remember the first time that happened to me. I was ready to quit running after that. I didn't notice until I got in the shower!! BURN! Bodyglide stick works better than vaseline and isn't as messy. That reminds me, I saw a guy at the 5k on Saturday wearing a mesh shirt with bandaids underneath. It reminded me of Andy in The Office 5k episode :)

From Burt on Mon, May 24, 2010 at 14:27:25 from

LOL! You shoulda posted a picture. Nah. Only a real weirdo woulda done that.

From Kelli on Mon, May 24, 2010 at 15:51:55 from

Men and their bloody nipples!!!!

Sorry you missed out on makin' some extra cash on the garage sale, that is a bummer.

From baldnspicy on Mon, May 24, 2010 at 18:43:51 from

LOL yeah, I didn't take a picture. It wasn't as bad as my first episode, but then again, I wasn't wearing a white shirt last time.

RT - that burn is one thing I wish I never have to feel again. Now what was I supposed to remember when running in the rain...

Kelli - you have no idea. Eh, the garage sale was my wife's thing. We'll either just hang on to it until another garage sale or donate it. It's probably about the same either way.

From Kelli on Mon, May 24, 2010 at 19:06:17 from

Oh, I have an idea! I have been the official band-aid putter onner for my Ragnar team of men. I hate the shirts with the blood trails on them, that is just not allowed!

From rAtTLeTrAp on Mon, May 24, 2010 at 19:10:19 from

Just remember "bodyglide", but remember to read the label before applying to sensitive areas :)

From Burt on Mon, May 24, 2010 at 20:39:26 from

Mike - been there. done that. I'm sure I blogged about the experience, too.

From rAtTLeTrAp on Mon, May 24, 2010 at 20:54:59 from

Burt - I thought you were talking about the icy hot mix up there for a second! lol

Wes - another hot tip(pun intended). When it's too late and the damage is already done, Bordeaux's Butt Paste will heal up chafing faster than anything known to man and it's not greasy or smelly like some other products.

From Burt on Mon, May 24, 2010 at 21:02:20 from

Oh, rest assured Mike. That's exactly what I was talking about.

From rAtTLeTrAp on Tue, May 25, 2010 at 00:44:16 from

Oh! That's tragic Burt. My incident was only a very close call and it still bothers me just to think about it.

From Burt on Tue, May 25, 2010 at 00:57:12 from

After the initial excrutiatingly painful burn wore off, it became exhiliratingly cool.

Slow milesFast milesTotal Distance

Today was my wife's graduation!


Weight: 0.00
From rAtTLeTrAp on Thu, May 27, 2010 at 23:19:28 from

Congratulations to Mrs. Baldy :)

From KP on Thu, May 27, 2010 at 23:44:03 from


is she bald? or spicy?

From baldnspicy on Fri, May 28, 2010 at 11:02:45 from

Thanks! My wife actually has red, spiky hair so this image of her just isn't even close. But, I didn't have time to find anything closer. I'll have to update it with a real picture since she looked amazing and was SO happy!

KP - she's not bald, thank goodness. She'd rock my hair style better than I do. She is pretty spicy, but she can't hold her spice like I can. She used to be much more competitive before she had our daughter. :-)

From baldnspicy on Fri, May 28, 2010 at 11:11:49 from

There, that picture is better. :-)

From rAtTLeTrAp on Fri, May 28, 2010 at 16:14:39 from

What a good lookin' family!

From Burt on Tue, Jun 01, 2010 at 16:38:15 from

Your wife's sleeve kind of makes it look like you've got a pot belly.

From baldnspicy on Fri, Jun 04, 2010 at 23:58:27 from

Burt - darn! She was trying to hide it for me. :-(

Slow milesFast milesTotal Distance

Whoops, I've fallen off the horse again...Sorry, no time to Photoshop


Weight: 0.00
Slow milesFast milesTotal Distance

Dang...where'd that horse go this time??


Weight: 0.00
Slow milesFast milesTotal Distance

Found this one!  Not exactly what I was looking for, but it will do for today (unfortunately).

Weight: 0.00
Slow milesFast milesTotal Distance

There she is, out grazing in the fields again!

Went to the track tonight just to get a couple of miles in so I didn't have to post another day of no running.  My son came with me and rode his bike on the asphalt area around the track.  The Track Nazi would have had his head for riding ON the track.  I was only worried about the Nazi since there was a field hockey game going on at the stadium next to the track.  Otherwise, I would have told him to ride in Lane 1, go as fast as he could, and skid.  (JUST KIDDING!)

Felt good to run again.  When I was running, I was keeping about an 8:50 pace.  I'd have to stop occasionally to help my son or run slow while he ran with me.  There were several people there.  Every time my son would see me coming up behind him while he was riding, he'd stop and put his hand out for me to slap.  A couple of times, he'd yell out "Dad, you're an awesome runner! or Go Dad, you're a real runner!"  It made me feel good since I was keeping it really slow most of the time.  I did a couple of pickups for a lap or so to feel fast.

Without seminary, I'm getting soft in getting up early.  I should be getting up like I was to take my daughter to seminary and then just going for my run.  I've got to get my act together.  Summer is quickly approaching and running in the heat of mid-day is not much fun, but will be my reality if I have to run during my lunch hour at work.  Not that I've had one for about 3 weeks due to work demands.  Sigh...

NB 758s #1 Miles: 2.20
Weight: 164.00
From flatlander on Sat, May 29, 2010 at 11:44:21 from

Hey, you are really busy lately. I must be too, since I missed all your posts this week. Way to get right back on that horse.

From baldnspicy on Tue, Jun 01, 2010 at 09:49:56 from

You didn't miss them all week, I put them all in in one day. LOL Yep, pretty busy, but that's a good thing...I think. :-)

Slow milesFast milesTotal Distance

Pretty sad run today.  I had to drop my daughter off at the church at 8am for the trip to the Washington DC temple youth trip, run, then off to the house of a family moving in to help them move all their stuff from a moving van into their house.  Their piano was basically the worst of it. 

Anyways, I dropped her off then went for a run near there.  We got to the church a little early (7:55am), which meant no one was there - typical Mormons, always running on Mormon Standard Time.  I don't know why I have such a problem with having people I know watch me run, but I snuck in the back of the church, changed in the bathroom, then came out to the car.  We drove around to the front, we chilled for a few minutes, then she hopped out of the car when a friend arrived.  I debated just getting out of the car and starting my run there, but I couldn't bring myself to do it so I drove up the block and parked in a parking lot and started my run from there going in the opposite direction of where they'd be driving.  I guess I don't consider myself a "runner" since I couldn't just get out and start running.  I get embarrassed that way I guess.  I've got many psychological issues, so I'll just add this one to the list.

Run?  What run...oh yeah, sorry, here we go.  The first half was pretty much downhill.  Maintained about a 7:50 pace, fairly easy with the elevation drop, but wasn't pushing it since I wasn't feeling it this morning.  I wanted to go about 5+, but I got to about 2.5mi (almost all downhill) and decided to turn around and take a little shorter route back to the car.  On the uphill, I was struggling and walked a few times.  Ok, maybe more than a few.  Average HR was in the 150s the entire run.  It sure felt a lot harder than that.  Anyways, I was disappointed with this one.  It shouldn't have been that hard.  Oh well, I got out and ran so I'm happy.  After this week, that's an accomplishment!

Staying on that horse is tough.

NB 758s #1 Miles: 4.35
Weight: 0.00
Slow milesFast milesTotal Distance

Happy Memorial run.  :-(  But I did eat a ton of food!  Then we hit the pool!  No sunburn yet, so that's a definite PLUS!

Weight: 0.00
Slow milesFast milesTotal Distance

I had a about 1.5hrs before my 1:30pm meeting, so I decided to get my run in.  I knew the heat (89o F) and the humidity (87%) would be an issue, but I wasn't going to miss a run and I knew I wouldn't be able to make it happen later in the day.  I chose a route along the river so it would be cooler.  It was still hot and very muggy, but I think it was probably better than a concrete jungle run.

Today felt much better than Saturday.  I love this route because it's flat and once I'm across the bridge, there's no traffic to deal with.  Average pace was 8:08 with my HR in the mid 160s.  My slowest 1/4 mile was the very last.  I was getting a little tired and the heat was getting to me.  Kept the paces between 7:50 and 8:10, so not too shabby.  I need to get my mileage up, but I'll need to work up to it again.  Too much time off and I'm not in shape enough to take that kind of time off and not have it impact me.  Running is good for my stress management, I just need to do it in the morning when it's cooler, and more consistently.  Or super late at the cemeteries!  That would be thrilling!!

NB 758s #2 Miles: 4.16
Weight: 0.00
Slow milesFast milesTotal Distance

What a day makes!  Temps were a little lower and humidity only about 65%.  Same run as yesterday.  I thought it would be a better run, but I was burning out after about 3mi.  :-(  Quite sad indeed.

It was great to get out with everything on the mind today, but I wish I could have at least matched yesterday's performance.  I was running against my ghost on the Garmin, but after he got out in front of me about 300' at the 2mi mark, I decided to just cheer him on and let him go.  He's such a great runner!  :-)

NB 758s #1 Miles: 4.16
Weight: 0.00
From Lily on Wed, Jun 02, 2010 at 17:00:01 from

Hi! I think you need to hop on over to my blog and check out the pic then the commentary Burt wrote about you :)

Just tryin my best to start a way is all haha

From Steve on Wed, Jun 02, 2010 at 21:25:00 from

Your story about the ghost reminds me of being a kid and playing baseball with 'ghosties' when there were not enough people to play.

Don't worry about the run, if you had a lot on your mind that will do it and I find that I have a slower day the second day when I run the same run two days in a row.

From baldnspicy on Thu, Jun 03, 2010 at 09:59:28 from

Thanks Lily! Just for that, I'm going to add you to my favorite blogs! I know, the list is long but distinguished. 10 points for whomever can name that movie. :-)

Steve - Totally remember those ghosties! Those were awesome. They could run like the wind too. I'm going to do a different route today. It's just nice to run by the river and not have to worry about traffic and stopping all the time. But, the river route is flat and I need to get in some hills every so often too.

From KP on Thu, Jun 03, 2010 at 10:22:07 from

I believe that would be the Gladiator.

From rAtTLeTrAp on Thu, Jun 03, 2010 at 10:50:50 from

I only tried running with that little garmin dude once when I first got my watch. I set him to run my goal time and he just runs a dead even pace up hills or whatever. I couldn't stand it. I hated that little guy. Now I would probably do better. I've never tried having him dupplicate one of my previous runs. Maybe I should try that.

Good job getting in some miles. My run plans were foiled yesterday :(

From Burt on Thu, Jun 03, 2010 at 13:49:42 from

Tattle-tale Lily!

From Lily on Thu, Jun 03, 2010 at 14:47:20 from

awwe Burt I still love ya, don't be mad at me for long

From baldnspicy on Sat, Jun 05, 2010 at 00:02:42 from

KP - nope, not Gladiator.

RT - I figured there was some way to set the guy to run a course at a certain pace and "race" him, but I never figured that out. I just set a run I do to a course if I know I'll do it again, and then I can race him based on my pace when I ran it the first time. It was OK, but it was stressing me out watching him get ahead of me even when I knew I'd probably catch him in the last mile when he (I) slowed down a lot. I don't need that stress. :-) I'm sure you could easily do a straight pace since you already do a consistent pace within about 3 seconds/mi. :-)

Slow milesFast milesTotal Distance

Great run today.  The weather was a lot cooler and the humidity was down some.  Felt great through most of the run.  My foot pain (neuromas) are completely gone with those series of injections.  At my last appointment this week, the doc said that the pain I'm having in my right big toe joint is a sesamoid problem and that a slight tweaking of my orthotics will fix it.  I need to take the pressure off that joint and give the bones some relief.  But, that means being without my orthotics for a week or two and I don't know what it costs either.  :-(  The pain was worse today than the last few days, but today I wore some more compression type socks that may have contributed to it.  I'll keep an eye on it and see how it goes tomorrow and my long run on Saturday.

Splits:  7:54, 8:30, 8:43, 8:16, 8:54 (.82)

As I was reading the news, I ran across this article  It claims to smooth out some of the bulges and make you look hot.  So, with me being slightly "overweight" I figured I may have to try them out.  :-)

NB 758s #2 Miles: 4.82
Weight: 0.00
From RivertonPaul on Fri, Jun 04, 2010 at 14:34:31 from

Sorry about the pain.

From rAtTLeTrAp on Fri, Jun 04, 2010 at 21:56:33 from

Glad to hear your foot issues are getting better. Just take it easy until you get those orthotics back. I thought compression socks were only for old people with gout :)

From SlowJoe on Fri, Jun 04, 2010 at 23:04:10 from

Nice run. Glad your foot issue is better. I like that "overweight" pic you linked to (quit playing with you dinghy)! That will be the hardest working spanx on the planet.

From baldnspicy on Fri, Jun 04, 2010 at 23:56:53 from

Thanks all. Yeah, the socks I have are technical socks (cost me $10 each - ouch) by Feetures. They have a very compression like feel and feel like they'll last forever. I loved them in the store, but after running in them a few times, I really didn't like them much.

I had bought some when I first got my shoes at a real running store. I got them initially because they were $10 for 3 pair (yes, I'm cheap). They're made with bamboo but are incredibly soft and not constricting. They have great wicking properties and I love them. I'm going to have to go back and get some more. The ones I got (after about 30 minutes of googling trying to find the logo to know what the brand is), are Sof Sole's Multi Sport Lite:

I'm thinking about holding off on the orthotics mod. I really don't want to be without them and if I take some aleve before running it's not bad at all.

Speaking of socks, RT, I found the ideal pair for your next race:

Joe - I'm going to hold off on the Spanx for now - that's a lotta socks! :-)

Slow milesFast milesTotal Distance

I only had a short time today between meetings so I just ran on the treadmill.  Did the 5k program, started out nice and easy and had planned on running the full program at 9:13 pace.  It was easy so the last 1k (the first .33k was flat, the first .33k was uphill @ 4%, the last .33k was flat), I took it to a HNL and kicked it up to a 8:00 for the first 1/3, a 7:30 for the "hill", then to 6:53 for the final 1/3.  It was a good workout before tomorrow's longish run.

Commentary:  So, I'm wondering what you guys/gals think about fashion as it pertains to running.  For instance, my wife was "horrified" by my running outfit yesterday.  Basically, I choose my outfit based on what's on the top of the stack of clothes in my dresser drawer.  Yesterday, I grabbed shorts (the giveaway shorts from the Just a Short Run Half Marathon that are royal blue with florescent yellow writing on them for the sponsors), a mostly white running shirt with gray under the arms, and a part black and orange lightning design doorag.  My socks were white and then I had my red and gray shoes.  I figured the doorag is really just an accessory and I don't choose my watch based on color so why should I worry about my doorag?  Anything goes with white and gray, right?

This is why I only wear dark navy or black slacks for work.  I have 3 pairs of each color.  The navy is actually so dark that I had to write BLK and BLU in the waist band (yes, I'm a fashion loser) so I could tell which they were because unless they were side by side, you couldn't tell the difference - unless you were my wife.  I figure as long as I don't wear a black polo with my navy slacks I'm fine.  Trying to put a tie to a dress shirt can sometimes be a real challenge.  It usually takes me 3-4 tries on Sunday morning to get a tie that goes with my shirt.  If it takes me 5 times, my wife sends my daughter in to "dress her dad."  The only time I don't have the problem is when I dress in all black.  I then just wear my black and yellow Pirates tie and I'm good.

Why does fashion have to be so hard??  It's not like I'm trying to pick up chicks when I'm running and all sweaty anyways.  I wait until later for that...(just kidding).

NB 758s #1 Miles: 3.10
Weight: 0.00
From Lily on Fri, Jun 04, 2010 at 23:55:11 from

Don't stress and go with the flow

From baldnspicy on Sat, Jun 05, 2010 at 00:06:04 from

Thanks Lily. I'll have my wife look at your FRB picture to make sure your fashion sense is worth listening to. :-p

OH, and get this! I found out today that the Chamber Classic Half in October won't be put on this year! Yeah, I know, I can't believe it either! I emailed them since it wasn't on their calendar and asked. They said that they merged with another Chamber of Commerce and the joint management decided not to do it. But she invited me to run the 5k race in a couple of weeks. Like a 5k is close to the Half I was hoping to PR in this year. Bah!

Guess I'll try for the IKEA Half in September. :-/

From rAtTLeTrAp on Sat, Jun 05, 2010 at 00:11:37 from

Your fashion question cracks me up! I'm blue-green color blind so I suck at matching clothes too. Fortunately, I can get away with wearing jeans and just about any shirt with a collar at work. I stick mostly with blue, black and gray. If I really want to look nice I always have Kym do a quality check before I leave the house. Running clothes just don't matter unless you're single and looking. Or maybe if you want to "dress up" for a race :)

From Burt on Sat, Jun 05, 2010 at 00:40:26 from

First of all, I thought you were a nurse so you only wore scrubs. :P

Second of all, it doesn't matter what you wear running. I hardly ever match. But when I do, I'm ever so cute.

From flatlander on Sat, Jun 05, 2010 at 21:49:58 from

The day we have to start matching running clothes is the day I throw it all in and go backpacking. In my mind, it is the one safe venue.

From SlowJoe on Sun, Jun 06, 2010 at 23:33:30 from

I'm with you on fashion Wes. Whenever I go to a race I always think everyone but me looks like a runner. They al have their fancy special running clothes to my 10-year-old t-shirts and cheap cotton gym shorts. So be strong with me and buck the trend!

From Steve on Tue, Jun 08, 2010 at 20:55:27 from

In my experience runners wear whatever to run in, there is no fashion rules. I personally think that the weirder your clothes the better it is. My wife gives me a hard time when I wear or want to purchase strange clothes. Runners are free spirits that have no rules.

Slow milesFast milesTotal Distance

Missed running yesterday due to work and family demands, so I was determined to run today.  Last week was pretty good and I needed to build on that.  So, I decided to run about 6mi and I headed out the river trail.  Nice day today, not too humid or hot.  I had brought clothes in yesterday to run, but since I didn't, I left them at work.  The only problem was that I was only planning on doing 3mi max yesterday and so the heavy cotton t-shirt and cotton socks weren't ideal for today's run.

Splits:  8:22, 8:18, 8:35, 8:45, 8:51, 9:13, 10:50, 8:51 (.16mi)

I wanted to average about 8:50-9:00 and just keep it easy.  I headed out the river trail to the 40th street bridge, which is the 3mi turn around.  I knew the trail ended about there (based on looking at Google Maps), but as I got to the bridge, I noticed a biker coming out of a woody area about 200m further up.  I decided to investigate since a longer trail would be cool.  I ran for another .5mi or so before the trail ended at the access road that runs beside the train tracks.  I decided that 7mi was more than enough today and so I left the access road to be explored another day.

There was construction on the trail where they had some temporary fencing to keep us runners/bikers from coming into their construction zone.  They're so possessive!  The crane and the heavy equipment was really cool, but I had to keep going.  I guess my doorag didn't pass for a hard hat.  After I got past the construction area around the 31st St bridge, I run past the Crew storage/arena/offices/whatever as they were pulling a dragon boat out.  That was pretty cool, but the little high school kids there were little _____ and as I was running past they pushed another kid into me.  Obviously not from MY kid's school district.  I think I held my tongue, but I may have let something slip.  Anyways, I kept going.

On the way back, the jerks were gone and as I got to the construction area, I continued to press on.  After about 150m, I looked up and started wondering why the crane was in the trail.  That's when it dawned on me that I was supposed to go between the orange jersey barriers, not into the area marked "construction zone - keep out."  I'm slow like that.  So I had to stop the watch, jog back around the jersey barriers, and down the trail starting the watch where I had my awakening.  I ran until 6.2mi then I took a little walking break (blister had set in) and chatted with a fellow Highmark employee.  He was a bit older and was kinda walk/running.  After a little bit, I said adios and jogged it back in.

It was a good run, aside from the blisters.  Those will heal though and I'll live to run another day.  :-)  I think I've got my daughter on board for running the 5k on Friday night.  I've been kind of wishy-washy about it since it's a tough(er) course and although it will be a PR, I had hoped to set a respectable PR on my first 5k.  If I finish under 28:00 I'll be happy.  lol

Since I had an awakening today, I don't know if anyone has ever been to "The Awakening" statue in Washington DC.  It's killer!  They've actually moved it from where it was in DC to Maryland, but it's still cool.  More cool in DC...  Here's a few pictures of it from our last trip in 2009 to the Cherry Blossom Festival in DC.


Yep, that's me sitting on the dude's head.

The family chillin' on the hand.  It's hard to get a full picture of the whole sculpture, so you'll have to piece it together in your mind.  :-)


This one is a good one of the upper body.


Me sitting on the knee.  It's actually quite a little challenge to get up there.  You gotta run and climb up the side of the lower leg, then claw your way to the top.

And finally, my big dude sitting on top of the big toe.

That gives you pictures of all the pieces of the sculpture.  Have fun piecing them together.  :-)  If you ever get to DC or the Maryland suburbs, you've got to go see this thing.  It's awesome!

NB 758s #2 Miles: 7.16
Weight: 0.00
From Steve on Wed, Jun 09, 2010 at 06:08:03 from

Looks like quite the run today with some pretty good splits! Keep up the good work. Nice pictures too, where exactly is that?

From baldnspicy on Wed, Jun 09, 2010 at 09:19:38 from

The statue was moved in 2008 from Hains Point (it was at the very tip of the "island"):,+Washington,+DC&sll=37.0625,-95.677068&sspn=51.621706,79.013672&ie=UTF8&hq=Hains+Point,&hnear=Washington,+DC&ll=38.858157,-77.02004&spn=0.02503,0.038581&t=h&z=15

To National Harbor in Maryland (I can't see it on the map, but it's there...):,+Oxon+Hill,+MD&sll=38.858224,-77.020898&sspn=0.02503,0.038581&ie=UTF8&hq=National+Harbor&hnear=National+Harbor,+Oxon+Hill,+MD+20745&ll=38.786005,-77.016475&spn=0.000757,0.001206&t=h&z=20

Here's a cool slideshow showing the move as well as whole sculpture:

When it was at Hains Point, it was awesome. We'd go down there at least monthly, bring a picnic or Subway, and just sit there watching the planes take off and land at the airport.

You're probably only 3-4 hours from there if you wanted to make a day trip or a weekend out of it. I don't know if you've been down that way, but Baltimore Harbor is very cool as well. Lots to do! Of course DC is down there too, but you could spend days there and not see everything. :-) The Cherry Blossom festival is awesome and is a don't miss if you're down there that time of the year.

Want to know more about DC, just ask. We miss it terribly, but LOVE Pittsburgh's lifestyle more. :-)

Slow milesFast milesTotal Distance

Not a long run today since I only had about 45 minutes to get my workout in.  I hopped on a treadmill, warmed up for a couple minutes, then set the treadmill to a 9% incline and ran 1.2 miles at 9:40 pace.  That was a killer on the quads & lungs, but a good workout.  I then ran another mile or so at an 8:50 pace and had to call it a workout.  Stretched and got back to my desk just in time for my meeting.  Whew!

NB 758s #1 Miles: 2.30
Weight: 0.00
From rAtTLeTrAp on Wed, Jun 09, 2010 at 23:03:03 from

Sounds like a quality workout! I'm way too lazy to try something like that. I don't even bother if I'm pressed for time.

From Rob Murphy on Wed, Jun 09, 2010 at 23:19:00 from

I posted a reply to your Snowbird question on the discussion forum.

From SlowJoe on Thu, Jun 10, 2010 at 00:06:19 from

Wow 9%, that's one way to squeeze the most out of your time! Nicely done.

From baldnspicy on Fri, Jun 11, 2010 at 11:11:54 from

RT: I'm trying to be consistent and so if I don't do at least some running 5-6 days a week, I feel like I'm missing out on some improvement!

RM - Thanks! I'll go check it out!

Joe - I figured that was the best way to get a decent workout in in the time I had. Plus, it got my hills work in for the week.

Slow milesFast milesTotal Distance

Argh, awful sleep last night!  I couldn't fall asleep until after 3am and then had to be up before 6am.  Work was crazy busy and didn't get much eating done today time. 

I took back my Fast Running book to the library (2 days overdue - shame on me!) and then just ran from there.  I'm about 95% sure I'll be running the 5k tomorrow evening so I decided to take it nice and easy tonight.  I think I did OK with that.  HR remained nice and low most of the run, then I ran about 1/2 of a long hill and jogged/walked the rest of it.  <Spoiler Alert for my quads> I've got a nice long hill at the end of the race tomorrow.  Shhhh!  Don't ruin the surprise for my quads! They're going to be sooo excited!  LOL

Anyways, just wanted to get a few miles in.  If my daughter decides to run it tomorrow as well, I'll probably keep her company for the first 1/2 to maybe 3/4 of a mile since it will be fairly flat, but after that (or 7:00, whichever comes first), I'll need to leave her and start cruising.  The course isn't a fast one with a 1.25 mile long hill at the end (370' elevation gain) to the finish, so I'm not really worrying about setting some fast PR.  It will be my first official 5k, so any time is a PR for me.  I've run the course in 27:11 on a training run, so I hope to finish under 28:00 with daddy-daughter time, or closer to 26:00 if I don't wait for my daughter.  25:00 would be awesome, but I don't know if the course will allow me that time this time around.  Definitely next year...

I told my daughter I'd pay 1/2 the fee if she paid the other half since she hasn't trained for it.  She just wants to do it...I think she wants the t-shirt.  :-)  I haven't told her yet, but based on the last 3 years of results, she could place in her AG...if she just finishes.  Last year was the only year where there were more than 3 in her AG.  If that happens again this year, she probably wouldn't place.  But, pretty cool to AG place in your first ever 5k!

I knew I'd be able to run tonight so I didn't stress about it during the day, but I did get a chance to be King Road ID!  The folks came and put on a bike safety course for people that do or want to commute to work.  My only spare hour just happened to align with their presentation so I dropped in.  Lots of good information, nice maps of the best roads to ride on with indicators to show the steepness of the hills, etc.  Great stuff.  They talked about safety and having ID on you, but didn't say anything about RoadID, so I did.  Of course, I had mine on since I wear it everywhere.  Never know at my age when you're just going to keel over!  That was the first they had heard of RoadID, so it was good to educate them and my co-workers.





NB 758s #1 Miles: 3.25
Weight: 165.00
From flatlander on Thu, Jun 10, 2010 at 23:58:10 from

C'mon, did you eat that thing? I showed it to my son and he said his friend ate a burger recently that clocked in at 20,000 calories. I'm thinking yours is in the same range. I don't think you got it off the dollar menu.

From baldnspicy on Fri, Jun 11, 2010 at 10:47:56 from

LOL Yes, Flat, I did eat it. Not at one sitting though. I've gotten The Pittsburger burger at Silky's Crows Nest here in Pittsburgh three times, I think. Since we like to get appetizers, I get it knowing that I will only eat half of it and will have lunch for the next day.

The burger is 1 lb of beef with all the toppings, including bacon. I'm sure it's probably up there as far as calories go, but it is SOOO good!

We recently went to Silky's this month and took the kids. They both got The Pittsburger as well. My daughter almost finished it! She had incentive since my wife said she could get a book that she wanted and that we would pay for it. She didn't feel so hot the next day. :-)

If any FRBers come to Pittsburgh, let me know and we'll take you to Silky's. It's hard to find unless you know exactly where it is. I'll even buy you a Pittsburger!

From Lily on Fri, Jun 11, 2010 at 11:32:44 from

that is one big burger dude

From Derunzo on Fri, Jun 11, 2010 at 11:45:03 from

Yes Please! Can I get a double?

Race: Riverview 5k (3.1 Miles) 00:27:31, Place in age division: 12
Slow milesFast milesTotal Distance

This race was a great one.  Not only did I PR (first 5k so far), but my daughter also ran her first road race ever (she PR'd as well :-)!  She did great for her first race finishing in 47:31.  I am very proud of her.  She hasn't trained at all so her goal was to finish and enjoy doing it.  She did both!  Pre-race photo:

We hadn't pre-registered, so we got there plenty early.  Since Annalee hadn't trained for it, I told her she had to pay 1/2 the fee as her punishment.  It was a pretty cheap race, so she was happy to pony it up, especially when she saw the very cool shirts they were giving out.  :-)  She has 3 race shirts now (one she volunteered at, one she got because they had extras and she had come to that 10k with me, and this one she earned).  She wanted to have 4 race shirts to take to EFY in July, but I don't think there's another 5 or 10k in the next couple weeks near us.

We talked about our strategy before we began the race and I decided to run with her until about the .5mi mark when I would then start cruising.  Once I finished, I'd jog back to find her and would help bring her in.  We talked about the course and how the strategy would be to take the first mile easy, then stay in control on the down hill and not try and go too fast, then tackle the hill the best we could.  I thought it would be cool to get a picture of her at the finish line, so I agreed to carry her cell phone on the condition that it was on complete silence so I didn't get distracted by the buzzing or sound from texts from one of her friends every 3 mins during the run. haha

We started about 3/4 of the way back.  There were 350 runners this year (their 15th year) so it's a pretty small race, but it's nice and well organized.  Weather was great and it's through a park setting so it's beautiful as well.  The race started and it took us a little while to get to the starting line and down the one side of the street since it's quite narrow.  The groups of runners in front of us were slow and there was really no way around them without being rude.  Once we hit the .4mi we began up the first hill to the observatory.  Annalee slowed down to a walk so we bumped fists and I told her I'd see her at the end.  At this point, I had lost some fairly significant time, but knowing that I'd PR no matter what, I really didn't care.  I passed her on my way back down from the observatory and she looked like she was doing OK.

I had questioned the length of the course since when I had run the course a month ago as a test, it measured a little over 3.2 mi.  They had two water stations - one at 1mi and another at 2mi that gave out splits.  My Garmin had registered 1.1 mi at the first water stop, so I kinda figured my assumption was right.  At the 2.0 mi mark, it was right on. Weird!  It was about 3.15 mi at the finish, so who knows.  After the first mile, the course is completely tree lined with heavy coverage - especially the last mile, so my Garmin would show some erratic paces and that could account for the distance discrepancy as well, I suppose.

Garmin Splits:  9:44, 7:44, 8:43, 0:46 (0.1mi)

After leaving Annalee, the hill up to the Observatory was narrow and they had cones down the middle to allow for 2-way traffic.  Not until I got up and down from there did it open up to where I wasn't having to weave in and out, etc.  This was about the 0.9 mile point.  I bypassed the water stations since I wasn't going to waste time on a short run like that.  Once I got past the first mile, it's downhill for the next mile.  I tried to hold back some and just kinda cruised down.  Everyone knew what was coming the last 1.1 miles, so I think everyone was kind of holding back.  I had maybe a handful of people pass me after that first mile, but I caught every one of them in the first half of the final climb.  The last 1.1 miles is just a long hill.  Not particularly steep, just a long incline.

The hill is where people started to drop off.  I started far enough back that I knew I'd be passing more than being passed, but I also knew that the hill would slow a lot of runners down.  It slowed me too, but I was quite happy with my ability to keep pushing and keeping a good steady pace all the way up.  The 8:14 pace is quite good for me on a hill like that.  I actually thought I was more around the 9:00 pace and the Garmin wasn't much help at this point pace wise.  I encouraged a lot of runners as I passed them on the way up and I think they appreciated of that.

I thought I had another corner, but then I saw the parking area and was surprised to be so close!  Crap!  I kicked it to the finish and wished I had pushed a little harder on the hill to get closer to 27:00, but I finished strong and that was important to me.  After finishing and as I was walking down to meet Annalee, I had someone tell me how I kicked butt on the hill.  She had tried to hang on to me from the bottom, I guess, but after 0.5mi she said she had to slow down.  She was impressed I could keep a steady pace all the way up.  That felt good to hear that.  :-)

I finished (actually 27.29 but the timer dude marked me as 27:31) and then started walking back to find Annalee.  I kept telling everyone how much further they had to go since I had my Garmin running.  They seemed to appreciate that since after the 2mi aid station, there weren't any more markers.  I found Annalee with about .5mi left.  We walked and talked as we finished the hill together.  I told her I wanted to take her picture as she crossed the finish line with the timer in the background.  I had planned to cruise back up at about the 2.9mi point so I had time to get in position.  Again, I was shocked that there wasn't another curve.  Deja vu!  So I took off running and she had planned to sprint the last .1 mi so just as I got to the finish line and turned around, she crossed the line!  Dang!  After they took her strip off her numbers, I had her rush over to the timer and I snapped a couple of pictures.  Bummer, but I got her at 47:59, so that was pretty good.

Annalee was suffering (not in silence) after the race and so we hung out on the lawn, ate oranges & chips and drank water & Gatorade.  We hung around for the awards ceremony.  I got beat by the winners of both the girls and boys Under 10 groups.  That was humbling and Annalee made sure I heard their times.  Those were speedy little buggers!  There were 8 in Annalee's AG and she came in 8th.  I came in 12th, but I don't know how many were in mine.  I would have had to run a sub-22:00 to have even placed in the top 5 for my AG!  (They gave out awards for the top 5 in each AG)  Maybe next year...

Overall, it was a great race.  I had almost skipped it and if Annalee wasn't planning to run it, I might have.  I was tired and had worked long hours this whole week.  I'm glad Annalee got me out and that we had a great time!  Such a fun adventure with my daughter!  We'll definitely have to do that again!

Here's the elevation map from throwing the route into the Route tool:


NB 758s #1 Miles: 4.10
Weight: 0.00
From rAtTLeTrAp on Sat, Jun 12, 2010 at 01:27:51 from

Great report! That looks like a really fun, but hard course. It is so cool that you were able to run it with your daughter. Those memories will last forever. My favorite race last year was the Bloomsday Run that I did with my daughter Karina in Spokane.

From baldnspicy on Sat, Jun 12, 2010 at 11:11:57 from

Thanks Mike. Another super long report from BNS, but I knew everyone would be disappointed if it was short. :-)

From SlowJoe on Sat, Jun 12, 2010 at 11:22:37 from

I agree, great report - I'm looking forward to the day I can do a 5K with my little ones. Sounds like a fun, challenging race!

From Burt on Sun, Jun 13, 2010 at 00:51:38 from

Great report Wes. I like how you basically wrote a report for your daughter, too. Such a humble guy.

RT - I think I remember that report. The one with all the pictures?

From flatlander on Mon, Jun 14, 2010 at 12:10:45 from

Sounds like a fun day. Based on some of the training runs you have had, I don't think a 22-minute 5K is that far in the future for you. Good report and congrats to Annalee.

From KP on Mon, Jun 14, 2010 at 12:17:11 from

awesome that your daughter ran too! congrats to both of you on great PR's!

From Twinkies on Tue, Jun 15, 2010 at 14:51:50 from

Nice race. Great job on all the hills. I agree with flatlander, you could do a 22 min 5k. Especially if it was a flat course.

Slow milesFast milesTotal Distance

6:20 am (yes, A.M.) 68 F, 88% Humidity

Didn't sleep well last night, but since it's my first day of "freedom" of not having to get the kids off to school, I had to get up and take advantage of the run before work.  I've got a long and busy day ahead of me so I'm glad to get the run out of the way so I don't have to run when its hotter later today.  Plus, we've got thunderstorms rolling in later today so higher humidity would just make it worse.  I've decided my goal this week is to run 6 days and 30 miles.  I need to establish some consistency and increase the miles or I'm not going to do well at the Half in September.

Splits:  9:01, 8:49, 11:34 (blah), 9:50, 6:56 (.78 - 8:54 pace)

Run was OK.  The thing with running from home is that no matter which direction I go, I start off with a hill.  Was feeling a little sluggish so I had decided to go about 5-6 and just take it relatively easy.  I ran to about the 2.1mi mark and stopped for a quick rest.  It was right at a cemetery so I decided to take a little run through part of it.  It was nice but the thought went through my head.  What if I were to keel over right here running through the cemetery.  How weird would that be?  I think had we not watched Beavis and Butthead Do America (as a family) last night I wouldn't have thought that.  My wife and I would watch B&B occasionally when we were early married.  It's so stupid it's funny.  I knew it was a bad decision to make that a family affair about 1/2 way through when my daughter and son started talking like Cornhulio.  Oh, what have I done?  Good thing school is out so that my son won't be sent home early.

Anyways, finished the run OK.  Walked a couple of times, but these hills are killers.  I think I do OK on the hills but I'm not real fast yet.  I always make it my goal to run up the hills without stopping then if I need to, walk a little on the downhill. I figure I'm going to die when I run in UT. My goal will be to maintain a 15:00 mile.  :-)

Happy Monday, everyone!

NB 758s #1 Miles: 4.78
Weight: 165.00
From rAtTLeTrAp on Tue, Jun 15, 2010 at 00:54:21 from

I hope your kids recognize that they have some seriously cool (and slightly twisted) parents!! Hopefully they'll forget how to do the cornhulio impression before school starts next year. "TP for my bunghole" probably won't go over well in the classroom.

Good job getting out there in the AM. I'll be counting those run days this week :)

From SlowJoe on Tue, Jun 15, 2010 at 11:33:33 from

I wonder if kids even know who B&B are anymore? I saw that move about 10 times. Anyway, nice run; consistency is the toughest part it seems to me.

From baldnspicy on Wed, Jun 16, 2010 at 10:09:11 from

RT/Joe - yep, they know how cool we are because we remind them almost daily. :-) We have plenty of fun embarrassing them though. It's our parental right and duty. They've been told the phrases they're allowed to repeat and ones they're not. The TP one is a definite no. Especially for my son who would be repeating it constantly.

At dinner last night we did get a good laugh out of thinking what it would be like to turn into Cornholio at work. "Are you threatening me??" Hahaha If I ever want to be fired from my job, I'm doing that! How cool would that be to go out like that! You'd be a legend!

Slow milesFast milesTotal Distance

I had to be near my phone today but still needed to get my miles in, so I ran the 10k program on the treadmills at work at 5:30pm.  The last time I ran it was in March 2010, I think, and my PR for the program was 57:43 from July 2009.  Today, I ran it in 51:34 which is a huge PR...and I even walked twice for about 15 secs.  :-)

I don't enjoy running on the treadmill since it always feels like I'm running faster/harder than the speed/pace shows.  I tried to maintain about a 8:00 pace throughout, including the hills, but was averaging more around an 8:20 or so. The final 1k I decided to push it and finish strong.  The profile for the last 1k is 1% (.2k), 2% (.4k), 4% (.2k), 0% (.2k).  I went into this 1k at 8:00, increased to 7:30 for the 4%, then finished the last .2k at 6:53.  I was pretty tired after this run (mentally and physically) but recovered pretty quickly.

I couldn't understand why I could run a 50:00 10k in a race but couldn't come closer than 57:00 on the TM.  Most people say the TM is (physically) easier since you're just moving your legs not really pushing the ground since it's moving anyways, but mentally harder since you don't have the visual stimulation like when running outside.  Most of the time, the fans are on the TMs, but today I guess I picked a bad spot since I felt no breeze!  I was sweating like crazy.

Good run and I'm glad I got the miles in.  We hit the drive-in to see Marmaduke and Iron Man 2.  I figured I'd sleep through Marmaduke and watch Iron Man, but I ended up watching Marmaduke.  It's actually quite entertaining (with the exception of the animated dance at the end).  I'd seen Iron Man 2 before, but that's a great show and I enjoyed it just as much the second time around.  Then came home and crashed.  :-)

NB 758s #2 Miles: 6.60
Weight: 165.00
From SlowJoe on Wed, Jun 16, 2010 at 11:18:59 from

That's a good TM run. I hate TMs and agree with you that they're harder, even without setting inclines which it sounds like your 10K program had. Nice run.

From baldnspicy on Wed, Jun 16, 2010 at 14:48:04 from

Glad I'm not the only one that thinks that! Yep, the 5k and 10k programs "simulate" a real race. The highest incline is 4%. The 10k program has a 1.25k long 3% hill right in the middle. Both programs like to have a 4% incline right before the end.

From Lily on Wed, Jun 16, 2010 at 17:55:37 from

That's why I kinda like running the tread more. I feel like I am going faster therefore push the speed up more and get faster. Comprehendo?

From baldnspicy on Wed, Jun 16, 2010 at 23:39:37 from

No, no comprendo. :-) I feel like I'm running a lot faster at a slower pace when I'm on the treadmill. So if I pump up the speed, then I'm falling off the treadmill even though it's a pace I can run OK outside. But, the treadmill is a necessary evil for me sometimes. Just makes me enjoy my outside runs even more!

Slow milesFast milesTotal Distance

I went to the track to run during my daughter's mutual.  Scouts is out so that means I'm done for the summer too!  We still have camps, but at least the weekly responsibilities are over.  I love scouts, but the weekly preparation can be tough sometimes.

I started to get a twinge of pain in front of my right hip yesterday...maybe a little to the outside, but close to the front.  I'm not sure if this is the IT Band issue I've heard about from others, but it was bothering me some more today, so I took it pretty easy.  Averaged 8:30, so it wasn't too easy, but I hope easy enough.  I got a little pain in my right butt toward the top, but that's not much of a problem.  I gotta get some more core and back strengthening work in for sure.  Tomorrow may be a cross train day.  I'll still run a few miles since I've got my goal of 6 this week.  :-)

Anyways, I did something at work that made me feel like an idiot, which reminded me of this video.  Not the boyfriend part, just the idiot part.  :-)  Enjoy!

NB 758s #1 Miles: 3.47
Weight: 164.00
From Mattrow on Thu, Jun 17, 2010 at 09:16:21 from

Hope the hip doesn't cause you problems, injuries are for the birds.

From Steve on Thu, Jun 17, 2010 at 21:25:38 from

I hope that you you start to feel better. Nice average time on the run. Thanks for sharing this wonderful video, I never saw it before and it was great.

From baldnspicy on Thu, Jun 17, 2010 at 22:13:07 from

Thanks Matt and Steve. The hip is still a little sore, but it will go away. That's happened to me before. I just need to be easy on it for a couple of days and it will be fine.

From rAtTLeTrAp on Thu, Jun 17, 2010 at 23:19:41 from

So did you burst out in song at a meeting or something? Come on, don't leave us hangin' like that. Wudja do?

From KP on Fri, Jun 18, 2010 at 09:21:35 from

hahaha. i love that song! i haven't heard it in years, yet i still know every word to it.

From baldnspicy on Sun, Jun 20, 2010 at 23:38:40 from

Sorry, haven't had much time to blog this week. OK, here's the story, though it probably won't mean much to anyone.

The short version is that in April we setup a new SharePoint environment for our department. I worked on it a little back then with very little training, just figuring it out as I went, reading blogs, etc. since as a corporation, we have cut back all training, travel, etc. Normally, I don't mind learning this way, but that's where the problem began.

One best practice I had read about was creating your own content types which have to be based off a root type which is typically "Item" which only has a single column of data called "Title." Well, because we setup the site collection with myself and two others as owners, we are able to do anything to it...even mess it up. So, back then I created a couple of content types but I didn't want "Title," I wanted "Vendor Name" instead. So I changed it. Well, what I didn't realize is that I was changing the base Item's "Title." When I changed that, I changed it for everything.

After a week or so of working on the site, I was pulled off on something else. The other two people continued to work on the sites, but wouldn't have realized my mistake. When I came back to it, I was working on a different area and didn't realize my mistake until later. Today, I realized what I had done and talked to my buddy who administers the SharePoint environment. I wasn't sure when I actually made the mistake, so I backed everything up manually that I could so the work the other two did wouldn't be lost. We did a couple of restores over the last two weeks and not until late today did I realize that we'd have to take it back to almost when it was setup!

Fortunately, I was able to put everything the other two had done back together by the next day, but I had to redo a lot of what I had already done. It was a lot faster this time, but it was still a bunch of work. The worst part was that in a couple of days we had to demo this to our VP and so I was under huge stress. It was not a good time.

I will spare you the long, drawn out (more drawn out than this "short" version lol) version unless someone wants to feel more of my pain.

Running is good. :-)

From baldnspicy on Sun, Jun 20, 2010 at 23:40:34 from

Sorry, KP. Yep, it is hilarious! :-)

Slow milesFast milesTotal Distance

Yeah, that's right, I got a mile in.  I'm not missing a day, so I jogged from work to my car.  A family issue got in the way so I had to head home early and didn't get my planned workout in.  Tomorrow is car-free friday, so I'll be riding my bike to work.  Weather looks clear, so it should be fun.

NB 758s #1 Miles: 1.00
Weight: 0.00
Slow milesFast milesTotal Distance

Biked in to work this morning.  It was nice cool weather.  Ran this evening.  Forgot the Garmin, but mapped out it's a little over 3 miles. Biked home right after. My booty is officially sore.  It's been since late last year that I was on my bike and the saddle is fairly narrow.  The route I took was OK.  A hill right at first (of course), then a downhill and the ride on the flat trail to work.  It is about 6 miles each way, so no big deal.  When I got to work I thought my groin muscles were going to die.  Going home wasn't as bad that way, but it was hotter and I had just finished running.  I don't know how my bro ever did the Half Tri.  I couldn't imagine swimming, then riding, then running a Half.  He's a stud...

So I get home and we decide to go to the Chinese restaurant with the Mongolian BBQ.  SOOOO good.  I totally over ate, thought I was going to lose my eyesight in one eye and then had it all go through me before we left the restaurant.  It was a great meal!  :-)

NB 758s #2 Miles: 3.00
Weight: 0.00
From flatlander on Sat, Jun 19, 2010 at 10:30:34 from

Hey, hope you are feeling better today. Way to push through on everything.

From baldnspicy on Sun, Jun 20, 2010 at 23:25:52 from

Thanks Flat. I'm feeling much better. With some extra stretching and a little slower runs I'm feeling back to normal. We'll see what this next week brings as I keep up the 6x/wk runs and increase the mileage some.

Slow milesFast milesTotal Distance

Today was a struggle.  I had planned on a 6 mile "long run" and that just wasn't happening.  I got up later than I had wanted to (tough night), then was delayed actually getting out.  It was 10:30am before I left and it was warming up fast.  It was 83* when I left and only getting warmer.  I've got a pretty good "nerd tan" going on except for my legs which have a little bit of color on them from my running, so I need to round things out some.  I ran for the second time this season half naked.  I'll let you guess which half. 

The legs were lead and I had to walk a few times on a fairly flat course (after the 1/2 mi hill).  I got in my 6 runs this week, so I'm stoked!  I got a little sun but not enough in the 30 mins or so I was out.  How am I supposed to look good in my FRB singlet if I don't get a good tan going on?  I can't run in t-shirts all summer then do the singlet thing in Sept and look like an idiot!  I'm sure I looked impressive, a middle aged bald dude with a pudgy stomach, flabby pecs and fat bouncing up and down on his back.  The only thing that saved my ego was that 90% of the people on the street were overweight, many were smokers, and a lot looked like they should lay off the beer too.  One day I'll have a six-pack if I can just lose this fat!

After the run it was a day of moving stuff and getting the garden boxes ready to go.  Now, I'm ready to collapse into bed so I can get up early enough to get to church on time.  Nite all!

NB 758s #1 Miles: 3.52
Weight: 166.00
From flatlander on Mon, Jun 21, 2010 at 18:07:48 from

Big day, good job. You bring up a philosophical question: At what speed should you switch to a singlet?

From baldnspicy on Mon, Jun 21, 2010 at 23:19:47 from

An excellent question, Flat. I've started a discussion:,1415.0.html

I'm sure we'll get an answer...

From Steve on Tue, Jun 22, 2010 at 06:05:05 from

Great job getting runs in for 6 days. Everything feeling good? Good luck with the tan, you have some time and the warmest/sunniest part of the summer is yet to come.

Slow milesFast milesTotal Distance

Happy Father's Day, everyone!  I hope it was great!

OH, and my daughter got her YW medallion today!  Yea, Annalee!

Weight: 0.00
From Burt on Sun, Jun 20, 2010 at 23:28:19 from

You, too buddy.

From Steve on Tue, Jun 22, 2010 at 06:03:25 from

Happy Father's Day to you too!

Slow milesFast milesTotal Distance

No run today, first day of Cub Scout camp.  I'm the coordinator until the cub master gets back on Thursday, so I get to deal with any issues.  I dropped my son off that morning and got the two women that were volunteering that day all oriented and then I went to work.  About half way through the day, just 45 mins before I had my run planned, I get a call from the camp telling me that one of our boys fell during the sports activity and may have dislocated his shoulder.  They couldn't get in touch with either of his parents so I needed to help with that.  He got a cool ride in the ambulance to Children's and it turns out his collar bone is broken.  Poor kiddo, he's out for the week probably.  His mom is due this week with their 4th and so I'm sure that's all they needed.  The rest of the day was hectic with a move and by 10pm I was just too dead to go out.

Weight: 0.00
Slow milesFast milesTotal Distance

I got up extra early today to get my run in before spending the day at day camp with my son.  Today was my scheduled day, as is Friday.  I got up, threw on my clothes (not matching, I'm sure) and headed out.  I had about 45 mins so I had planned on about 4-5 mi but I got about 1 mile out and looked up.  The white puffy clouds were turning black.  Hmm, that's weird.  About 5 minutes after that, I heard the first clap of thunder.  Another 2 minutes and I'm being DUMPED on with a ton of thunder & lightning.  I turned around and headed back.  The shorter run turned out OK since I had to get rain gear and other stuff now for camp that I hadn't planned on.

The run itself was OK.  It was somewhat fast, but I tired quickly.  It's runs like this that make me wonder how in the world I've run 2 Halfs and how I'm supposed to run my next one in Sept.  This week is probably going to be a low mileage week, but I've got to try and just get the miles in, I guess.  I think Saturday's long run will be key this week.

NB 758s #1 Miles: 2.68
Weight: 170.00
From seeaprilrun on Wed, Jun 23, 2010 at 07:41:11 from

I don't like running in lightning--it scares me! It has forced me into some short, but rather speedy runs, just as you experienced today!

From RivertonPaul on Wed, Jun 23, 2010 at 10:53:39 from

Good luck getting in the miles.

From rAtTLeTrAp on Wed, Jun 23, 2010 at 11:33:00 from

I love running in the rain unless it is the sideways kind.

From Kelli on Wed, Jun 23, 2010 at 18:37:28 from

I bet the run was fast----I would be running from the lightening as well!

From flatlander on Wed, Jun 23, 2010 at 22:53:18 from

I don't mind the rain or even the wind (to a point), but I always quit when I hear thunder. If you are a ways from home, though, there isn't a choice.

From baldnspicy on Thu, Jun 24, 2010 at 00:15:53 from

I don't mind the rain either, especially when I know it's coming! Thunder and lightning I try to do without. I've just got to watch a little closer!

Slow milesFast milesTotal Distance

This is the kind of run that keeps me coming back for more!  After yesterday, I needed a run like this.  Decent mileage, low 150s HR, and despite the humidity, it was very enjoyable and comfortable run!  I waited until AFTER the thunderstorms had passed (brilliant) before heading out.  It was about 9:20pm before I left, but it had cooled off some from the 90F+ weather today.  Kids were hot and tired after camp, but they did the creek walk today which kept them a little cool in addition to the daily swim session.

I left for my run and my Garmin gave me the low battery warning.  Darn, I think I forgot to turn it off yesterday after my short run.  Oh well, I'll track it for as long as it lasts.  It hung in there for about the first 0.85 miles.  By that time, I had gone up the biggest hill and had gotten into a grove with a 150-155 HR which was slow and comfortable (~8:50-9:00 pace).  I tried to just keep that effort after the Garmin died.  I had only planned on using it for the distance and the HR, so that was fine.  I just switched to the iPod stopwatch.

I realized the Garmin was dead at the 1.2mi mark where I had to stop for traffic at a light.  I started the iPod timer but I'm not exactly sure what my time was to that point because my watch clock and my iPod clock were likely off by minutes.  Anyways, here are my times at the odd distance markers for this out & back:

0 - .85 mi - 7:59 (9:19)
.85 - 1.20 mi - ??
1.20 - 3.00 mi - 15:19 (8:30)
3.00 - 4.20 mi - 16:54 (9:23)
4.20 - 5.99 mi - 9:49 (8:11)

I felt really strong throughout and just focused on my form and keeping the effort in a reasonable range.  My main goal was to go the distance and do it at a speed that was comfortable and that I could sustain the entire run.  My confidence has been renewed that I can finish a Half again.

I hope to be able to get up early enough tomorrow to do it all over again.  :-)

NB 758s #1 Miles: 5.99
Weight: 0.00
From seeaprilrun on Thu, Jun 24, 2010 at 08:42:36 from

I love runs like that where everything just falls into place and it feels good!

From Burt on Thu, Jun 24, 2010 at 12:45:08 from

5.99 miles without a Garmin. Sometimes you crack me up.

No, you always crack me up. Glad you joined the blog.

From baldnspicy on Thu, Jun 24, 2010 at 15:05:13 from

Burt, it was actually 5.986 miles, I just rounded up. :-D

From Steve on Thu, Jun 24, 2010 at 21:42:07 from

Keep up the good work! Has the humidity been bad out there? It has been awful here and everytime it rains, it just keeps getting worse. Times are looking good too!

From flatlander on Fri, Jun 25, 2010 at 12:34:06 from

Great run, we never doubted you, glad you are back on the wagon. I'll mail you my Garmin and you mail me yours. Maybe with new owners they will both perk up. Wait, never mind, that would be like trading a Pirate for an Astro. Nothing in it for anybody.

From baldnspicy on Fri, Jun 25, 2010 at 21:04:41 from

Steve, yeah, it's been pretty bad. The storms are keeping it nice and moist. :-(

Flat, just wait until a Pirate gets good. We'll trade him for 5 magic beans.

From Lily on Fri, Jun 25, 2010 at 21:33:07 from

Yeaah that's awesome!!

Slow milesFast milesTotal Distance

No run today.  I got up super early, mainly because I had insomnia.  It was 4:30 and I figured I'd go for a run after I checked my work email.  There were a couple of important emails waiting for me, so I returned those and got involved in a project that I wanted to finish up today since I was leaving at 2:30pm from work to head out to the scout camp with my son.  Long story short (yeah, I know, when am I ever short), I kept working and didn't run.  I had planned to run during lunch since I had put in my time this morning, but work was busy and so that didn't happen.  I left work late due to some late "urgent" needs of my director and then I was out the door.  I was in charge of 2 other boys until their dads could get out to camp.  They're both lawyers so they didn't get there until after 6pm.  

Camp was great, had a lot of fun at the overnighter.

Weight: 0.00
Slow milesFast milesTotal Distance

This run was a little painful...literally.  I haven't had a problem with the muscle on the outside of my right lower leg for a long time.  I used to have to stretch that after every run because it would get sore.  For some reason, it came back with a vengence during this run.  I had to stop several times to stretch it and that would help for about another 1/2mi then I'd have to do it again.  By the time I got to the last 1mi or so, I was able to run it in.  I'm not sure what's up with that, but I wasn't a happy runner.  I'll keep stretching it some over the next couple of days and see if that clears it up.

On a happy note, I had made my turn around and was heading back when out of the corner of my eye, I saw some movement.  I looked over and there was a lady and her dog coming out of the woods.  I had never noticed a trail being there so I stopped the Garmin and went to investigate.  I ran it a little ways and there were two separate trails.  I took the lower one and it went for quite a ways.  I stopped and turned around.  Looking on Google Earth, it appears that that trail area is quite large.  With all the foliage, I wasn't able to see the trails or where they went, so I'll just have to run out there then run around the trails and see where they go.  It was nice and cool under the very thick foliage!  I'm excited that I found some trails that are challenging so close to my house.  I figured I'd have to drive about 10 miles away to find anything good.

Feeling a little run down today, too.  I hope I'm not coming down with what my wife had a couple of weeks ago.  :-(

NB 758s #1 Miles: 6.26
Weight: 0.00
From SlowJoe on Sun, Jun 27, 2010 at 09:00:54 from

Sounds like you made a good find with those trails. Hope the issue with that muscle goes away - is it some kind of shin splint?

Slow milesFast milesTotal Distance

I'm officially sick.  My wife had some slow to recover from virus a few weeks ago.  I get home from scout camp Friday night not feeling that great.  Sore throat was the biggest complaint.  Yesterday, it continued to get worse.  I'll blame my lack of energy and lackluster run yesterday on that.  Last night was bad.  Today, even worse.  I think I'm going to die.  lol

I know most of you out on the west coast didn't hear about this, but I know the rumor has been going around the blog, so let me just come clean.  My running has been so sporadic and inconsistent because I was caught.  I'm only allowed so many minutes a day in "the yard" and so I have to really push to get the miles in.

I hope to get some solid miles this week even with the added weight of the ankle bracelet.  Hope it doesn't throw off my form too much.

Weight: 0.00
From seeaprilrun on Sun, Jun 27, 2010 at 17:20:37 from


From flatlander on Mon, Jun 28, 2010 at 11:58:29 from

Shoulda run a little faster, or at least go into disguise by taking the doo rag off, but that probably isn't an option. Hope you are feeling better.

From SlowJoe on Mon, Jun 28, 2010 at 23:36:12 from

Feel better and I'll send you a hacksaw baked in a cake.

From Kelli on Tue, Jun 29, 2010 at 14:55:05 from

You are too funny! Sick and still funny!

Hope you are feeling better, and please tell me you can at least outrun the chubby guards?!?

From allie on Tue, Jun 29, 2010 at 23:17:42 from

ah, a bank robber. good choice. there's good money in that business. feel better.

From baldnspicy on Wed, Jun 30, 2010 at 07:41:49 from

Flat - not an option. Then I wouldn't get credit for my jobs!

Joe - Throw in a soap on a rope while you're at it.

Kelli - I can be quite hilarious when on drugs. So I'm told.

Allie - Let me know when you're available. I could use a fast side kick. You could wear a scrunchy. :-)

Thanks all! I'm starting to kick this bug.

Slow milesFast milesTotal Distance

I'm getting over this stupid virus or whatever it is!  I'm still really congested and "stuff" but I'm getting better.  I didn't run yesterday and just worked from home which was fine, but I missed getting in a run.  Today, my wife dropped me off at work.  She was concerned about me parking and walking the 1.5mi to work when I was sick, and told me she'd come and pick me up when I was done.  I'm not one to stay down when I'm sick or recovering from injury or surgery, and my wife knows it.  I think she was a little suspicious of the gym bag but she didn't say anything.  The day was going to be perfect (mid-70s & 40% humidity) so I took my running clothes with the intent to run during lunch, but work was killer busy and I didn't get a chance to even run out and get a sandwich to bring back to the desk until 2:20pm, just in time for my 2:30 meeting.  My choices were to either go to the gym, run, then have the wife pick me up.  Or leave the laptop, backpack, etc. and just run home. :-) 

Since I had put in 13 hours and really needed a break from work, I ran home.  I took the flatter route which is about 3/4 mi longer, but I had my phone in case I needed to call in the cavalry.  The first 1/2mi I could feel the fatigue from being sick, so I decided to just take it easy and keep the HR under 160.  The first 3.5 mi or so is flat along the river, then up a hill, some flat, then down the hill to the house.  I did great keeping it under 160 and had a pace of about 8:30-8:45.  I walked part of the uphill just to keep it reasonable since I really didn't want to stress the system and trying to keep it under 160 on a hill is really just a fast walk.  I finished fine and felt good.  No issues with the muscle like Saturday, so I think the stretching fixed whatever brought that back on.

Commentary:  There was a kid (20-something) that passed me about 1.5mi into my run.  He looked over at me as he passed, not to smile and say hi, though.  He just looked me up and down and continued on.  I didn't care and just kept at my same pace.  On a normal day, I would have matched his pace and tried to see how long I could hold on.  It wasn't much faster than my easy pace, so I would have hung on fine.  Today, I was about keeping it real.  About 10m in front of me, he slowed to just faster than my pace.  At first, I thought maybe it was my imagination and pride that he was sizing me up, but about 2 mins after passing me and being maybe 20m in front of me, he turned around to check and see where I was at.

About a minute after that, he turned around and headed back.  Looking at my garmin, I was 2.0mi into my run and knowing I wasn't even half way, I just kind of laughed to myself.  You're the champion, buddy.  I find this funny because on my runs, especially my training runs, I always try and say "hi" or "mornin'" or "hello," along with a nod or quick wave.  I even try to muster a smile!  This is whether I'm passing them in the same direction or not.  I never really try and size up my competition even during races.  Maybe it's my mentality that where I'm at in the pack we're all just fighting to do our best and I'm not thinking about being in competition for an AG place.  I just want a nice PR!  That's why I don't mind being polite as I pass or am passed.  Now, once someone has passed me or if I see someone up ahead that I think I can catch, I try and go after them.  Not because they passed me, but to try and challenge myself and see if I can maintain their pace.  So, it's kinda humorous to me that a 20-something was sizing up a 39 1/2 year old balding dude running a 8:30 pace.  He probably thought it was humorous and probably somewhat pathetic that I didn't chase him...or maybe that I couldn't chase him.

The run was almost boring after the runner left me.  Good thing I had my trusty 1GB iPod Nano to keep me company.  I'm glad to be back in the swing of things and am looking for a nice consistent week!  Now I have to go because my son is begging me to get off my blog and come watch a movie with him.  I'm hoping he will be up for a Disney Princess movie since those are my favorites!!  haha

NB 758s #2 Miles: 5.58
Weight: 0.00
From Steve on Wed, Jun 30, 2010 at 13:49:57 from

Nice miles! Keep up the good work, the running should get rid of that cold and then you can get back on track. I hate those 20-somethings they can be real jerks (considering I am a twenty something). I understand about the trying to be nice, my problem usually stems from the bike riders near my house, they never wave but the runners are generally friendly.

From allie on Wed, Jun 30, 2010 at 15:21:38 from

silly 20-somethings. they are nothing but trouble. next time just start growling at him and see how he responds.

From baldnspicy on Wed, Jun 30, 2010 at 22:38:57 from

It's OK Steve, I didn't say ALL 20-somethings. Of course, when we run a race together, I'll expect you to say some encouraging words to me as you fly by me. Otherwise, I'll have to include you in that group. :-)

Allie - I thought my doo rag would scare him, but it didn't. So next time, after he passes me, I'll wait about 30 seconds then just take off chasing him and screaming like a banshee.

From flatlander on Thu, Jul 01, 2010 at 23:44:12 from

Wow, that guy is something else. Hard to imagine what he must be thinking. If he wants to race then race, but lose all the theatrics please.

Slow milesFast milesTotal Distance

I biked to and from work today (12 mi total), but felt bad I didn't run, so before leaving for my bike ride home, I ran a couple of miles.  It was such a nice day I couldn't pass it up.  Plus, I didn't want to put a 0 in the miles for today.  :-)

My quads were feeling it tonight, a little soreness in the knees (probably from the different muscle/tendon usage in them from biking, I would assume), and some pain that comes and goes in my right hip.  No problems with the outside of my shin, which is muy bueno.  The pain in my hip is right in front.  If you're sitting and poke your finger into your "hip" right where the bend is, that's where it is.  I need to figure out what that is so I can stretch it.  I think it might be the IT Band that people talk about.  I'll feel like a real runner if I can say I have an ITB issue.  lol

Still kinda sick, but I'm getting better.  I'll be biking it the rest of this week and hope to be mostly over this illness by Saturday when I am planning a 8+ miler.

NB 758s #2 Miles: 2.25
Weight: 0.00
From SlowJoe on Thu, Jul 01, 2010 at 08:36:11 from

Sounds like a hip flexor (my favorite) if it's in front. I think the IT band connects more on the outside of the hip. If it is, a simple stretch is to put the right knee on the ground, left foot out in front (so knee is at a 90 degree angle) and push your right hip down and forward until you can feel it stretch.

From seeaprilrun on Thu, Jul 01, 2010 at 08:41:05 from

Agree with Joe--more hip flexor sounding than IT band. That stretch sounded so good that I went to the floor and did it just now--thanks Joe! Glad you are feeling better. Good luck on the 8 this weekend!

From RivertonPaul on Thu, Jul 01, 2010 at 14:02:25 from

Dang injuries.

From Kelli on Thu, Jul 01, 2010 at 17:32:31 from

Glad to hear you are GETTIN' BETTER!

From baldnspicy on Thu, Jul 01, 2010 at 23:14:25 from

Thanks Joe! That's exactly what it is. You saved me Googling time when I really have very little to spare!

Thanks for the encouragement, everyone!

Slow milesFast milesTotal Distance

Biked to and from work today, so another 11.5 miles or so.  I wasn't planning on running today, but the kids wanted to go for a bike ride and since I knew my son would be slow due to his developing skills, I decided I'd run beside him.  He was plenty slow and I probably shouldn't really even count the miles since it was more of a jog...wait...jog...wait..."take a break"...jog...

Did some stretching as was suggested and it seems to be helping.  Glad it's not ITB...or IBS for that matter!  :-)

NB 758s #2 Miles: 3.25
Weight: 0.00
From Burt on Fri, Jul 02, 2010 at 18:01:02 from

irritable bowel syndrome? Oh yes it is!

From SlowJoe on Fri, Jul 02, 2010 at 23:32:14 from

I'm glad it's not IBS too! Isn't the technical term Hershey Squirts, Burt?

From baldnspicy on Sat, Jul 03, 2010 at 09:13:34 from

Yep, you both got it! :-)

Slow milesFast milesTotal Distance

Today was a biking day.  Rode to and from work.  The end.

You want more?  Ok, today's entry is titled:  "Hey Mayflies, it's JULY!"

On my ride to work today at about 7am, I came to the trail that runs by the river.  I ride the trail to work since it's flat, no traffic, and it's relaxing by the river.  As I turned onto the trail head, about 15m in front of me, I see what looks like the whole trail covered with small leaves.  I don't think much of it, except to think, "I wonder why the trees dropped so many leaves all of a sudden.  After the first few seconds of running over the "leaves" and hearing them "pop,"  I looked down and realized that they weren't leaves at all, but mayflies!  None of them moved or flinched as I approached, "popped" them, or as I went by.  I felt really bad for them, but they were everywhere and I couldn't avoid them.

After about 100m of that, they became more sporadic and from there until I got to work, I saw less and less.  I don't know how many I killed today, but they should have known it's July and not May.

We went to the Pirates game tonight at the last minute.  We won, but the cool part of the evening was that near the end of the game when the lights were on, you could see the mayflies swarming the lights.  I'll blame the malfunction of the bug's clocks on global warming.  Or maybe on all the Phillies fans that came to the game tonight.  Sorry to hand you your second loss in as many games here in Pittsburgh.  Let's see if we can beat you two more while you're here.

Weight: 164.00
From flatlander on Sun, Jul 04, 2010 at 09:30:21 from

Go Pirates. Well, kind of. I think we are in a death match with y'all for last place in the NL Central. Good entry, and I hope you are feeling better soon.

From Lily on Tue, Jul 06, 2010 at 15:04:57 from

I would never feel bad about killing icky bugs. But I'm sure you have a good heart and that kinda stuff sure puts a damper in your day baldy. :)

Slow milesFast milesTotal Distance

Daughter biked while I ran.  Took a flat route running along the river trail.

NB 758s #1 Miles: 5.75
Weight: 0.00
Slow milesFast milesTotal Distance

Biked to and from work.  Getting ready to head out to Utah tomorrow morning!  Daughter is LOVING EFY so far!!

Weight: 0.00
From Steve on Tue, Jul 06, 2010 at 20:23:11 from

Have a safe and fun trip! Don't miss the great state of Pennsylvania (just kidding, I didn't miss it when I was on vacation).

From Rye on Wed, Jul 07, 2010 at 22:51:00 from

My son loved efy. Infact he went two years in a row. Byu Idaho. Just a thirty minute drive from where I live.. Have a great trip.

From flatlander on Fri, Jul 09, 2010 at 12:42:03 from

Hope you are having a good trip.

From Burt on Fri, Jul 09, 2010 at 18:09:19 from

Make sure you meet some FRBers.

From baldnspicy on Sat, Jul 10, 2010 at 00:36:17 from

Thanks everyone. We miss PA, but it's fun to be in UT. It's been a LONG time for me! Not sure I'll have time to meet wife has us pretty darn booked. :-((

From Rob Murphy on Sat, Jul 10, 2010 at 07:58:36 from

Ah, EFY! Along with scout camps and dragging handcarts around Wyoming (i.e. "Trek"), the bane of every high school cross country coach in Utah trying to get his kids to run over the Summer.

Hope you're enjoying the vacation.

Slow milesFast milesTotal Distance

12 hours in the van...Utah is a long ways away!

Weight: 0.00
Slow milesFast milesTotal Distance

We stopped in Laramie, WY in enough time for me to hit the treadmill while my wife and son hit the pool.  I had to put in a couple of miles and then I could get in the pool.  I'm glad the pool was so cool!

We're only about 400 miles from Snowbird, so tomorrow we'll be there!  Yeaaa!

NB 758s #1 Miles: 2.50
Weight: 0.00
Slow milesFast milesTotal Distance

We made it!  Resort is awesome!  I got a trail map from the front desk so I'm looking forward to exploring a few this week.  There's a Mt. Baldy (11,068' elevation).  I'm going to take the tram up there and then run the Mt. Baldy trail to the top, take my picture, then head back down.  Maybe tomorrow...  Should be awesome!  :-)

Weight: 0.00
From RAD on Fri, Jul 09, 2010 at 23:01:18 from

you must be at Snowbird! Mt Baldy would be a great run. I was just up there last week with my sister, but didn't do much hiking this year. Enjoy the resort it is amazing! We also like to take the tram up, then hike down the mountain (crest trail I think). If you want a bit more of a challenge hike UP then ride down :) I hope you enjoy your stay!!

(sorry, I was sitting here bored and blog stalking as I am 'bouncing' baby to sleep and came across your blog. Hope you don't mind the intrusion!)

From flatlander on Sat, Jul 10, 2010 at 14:49:06 from

Utah must be great right now, very jealous. Have fun and run a couple of miles for me.

From baldnspicy on Mon, Jul 12, 2010 at 11:06:52 from

Yes, RAD, we're at Snowbird. We're staying at The Cliff Lodge. Great rooms and very relaxing. I only wish we had more "down time" so we could enjoy the resort more.

Wednesday we may be having some time here, so I may get up early and get a all-day tram ticket, take it up in the early AM, run to Mt. Baldy and then run down. We'll do another sightseeing trip up later that day.

Thanks for stopping by! Don't be a stranger. Blog readers are always welcome. :-)

Flat - yes, UT is really quite nice. The weather isn't too bad at all, and up here at Snowbird, it's actually somewhat cold at night. I'll try and get a few miles in for ya. My Brother in law is a runner too, so we'll be running on the roadtrip part of our trip. We're planning a run around Devil's Tower and a run near Mt. Rushmore, etc. It will be great!

Slow milesFast milesTotal Distance

Great day today!  We had to be at BYU at 7am to pick up my daughter from EFY.  She had an AWESOME time!!  She really wants to go back next year.  My wife and I both graduated from BYU and we've encouraged our kids to get good grades so they can get in there, but it's always been a bit abstract for them.  Now that she's been to BYU and enjoyed hanging out with all the members, and seen the campus, she's definitely fired up to get in!

After we picked her up, we took photos at all the statues and highlights of our BYU experience and walked around the campus some.  We hit the bookstore right when it opened at 10am and I got the family out of there with some room left on the credit card, so that was positive.  :-)  We then drove by some of the places we lived, showed Annalee where she was brought home to, and just checked stuff out.  Then we hit La Casita in Springville, some of the best Mexican food around, BTW. 

We thought about doing a few other things but we were all exhausted and we decided to go back to the resort.  The kids really wanted to do the alpine slides, zipline, mechanical bull, etc. so this was the only day we'd have time to do it.  We headed back and the kids and I got all-day passes.  My wife decided to pass on the rides and just got a ticket to ride the chairlift.  We all rode up the chairlift and enjoyed tossing a few snowballs around, taking a ton of pictures, etc.  We rode down and then enjoyed riding the slides, I got both kids to do the zipline (they're both scared of heights), and my daughter did the mechanical bull.  I did as well, but I won't be posting pictures.  LOL

We had a great time.  Being the guy that I am, after a couple of runs on the alpine slide, I decided that I should go all-out.  My wife was taking pictures, and I was hot dogging it, giving the victory sign, etc. and since I was going so fast, after passing her, I hit a sharp corner and flipped it.  I got some pretty good road rash as I slid down the track trying to get back on.  I ruined one of my nice polo shirts, but it was worth it!

Weight: 0.00
From Lily on Mon, Jul 12, 2010 at 13:13:31 from

haha when I first started reading this I thought it said "we've encouraged our kids to get 'poor' grades".

La Casita? hmmm I don't know if I agree.

Sounds like you and your fam had a good time. :)

From Burt on Mon, Jul 12, 2010 at 19:44:40 from

Hopefully you'll be posting a picture of the road rash at least.

So you went to BYU's nursing school? LOL!

From baldnspicy on Tue, Jul 13, 2010 at 02:26:32 from

Lily, after this visit, I may agree that it isn't THE best but it's still quite good. My meal was excellent, but my wife said hers wasn't the same and was just OK. They've changed in the nearly 20 years since we were here. I know, I was shocked too.

Burt, I'll see if I can get a picture of it. It isn't terribly bad, but it hurts some. I saw a little girl, probably 4 in the elevator today with her mom and a couple of other people. I asked them how their stay was going, and the mom said, everything's been wonderful except for that darn alpine slide. The little girl then peeked out from behind her mom and she had some SERIOUS road rash on her face! Apparently, she was riding with her dad and they flipped. Her face got the worst of it. Poor girl! She's lucky that in Utah, prospective mates value inner beauty more than outside beauty, or so they say. :-)

From Burt on Tue, Jul 13, 2010 at 02:42:42 from

Poor girl.

Slow milesFast milesTotal Distance

Wonderful day today visiting with my wife's almost 90 year old grandmother.  She is an awesome lady, still drives and is still sharp as a whip!  We then visited with my uncle, who had picked up my daughter from the airport and delivered her to BYU for us. Great day!

Weight: 0.00
Slow milesFast milesTotal Distance

No miles, but after hiking Timp, we visited with one of my wife's friends from BYU and her family.  They had a membership at Lifetime Fitness so we went to the pool there.  Annalee convinced me to do an hour water aerobics class.  I was the only dude in the class.  It was a great workout.  This was the first time I've done water aerobics and I was surprised it was such the workout.  The instructor was obviously a runner, and probably a darn good one at that, based on her legs.  I didn't have the guts to go up and talk to her, but she did say I did really well as I walked by.  LOL

She did apologize for her comment though.  When we got in the pool, we got in the 5' 6" deep area.  It was deeper than it should be for Annalee, so the instructor told her to move down to the 4' 6" deep part.  After the first half of the class, she told Annalee that the rest of it would be done using the water weights and so she could go back down to where her boyfriend/husband was.  She looked at me and I said, "um....daughter, maybe?"  And she turned totally red and apologized.  A couple of the other ladies immediately said how they thought she was my girlfriend since she had big sunglasses on and they couldn't tell how old she was.  I thought it was a compliment, but I am not sure it was.

Weight: 0.00
From flatlander on Tue, Jul 13, 2010 at 11:22:59 from

Not sure what it means either. I think you have to just turn around and walk away, because anything you say is going to be wrong.

From Kelli on Tue, Jul 13, 2010 at 14:59:20 from

That is too funny!

From Lily on Tue, Jul 13, 2010 at 15:32:59 from

Stop looking so young then Wes.

From Mattrow on Wed, Jul 14, 2010 at 14:44:59 from


Water workouts are hard. When I was In cross Country in high school my coach had us do a water workout. That was the hardest workout I have ever did.

From baldnspicy on Mon, Jul 19, 2010 at 02:10:59 from

Oh yeah, water workouts are totally tough! I'm too wimpy to do them more than once a year or so. :-)

Slow milesFast milesTotal Distance

Lagoon all day today.  Had a great time but I'm exhausted...  Tomorrow is the "rest" day so I may get to sleep in a little!

Weight: 0.00
From Burt on Wed, Jul 14, 2010 at 14:38:53 from

Sounds like you're having a good time.

From Kelli on Thu, Jul 15, 2010 at 16:14:14 from

Gotta love Lagoon!

From allie on Thu, Jul 15, 2010 at 16:41:30 from

i hope you enjoyed the wild mouse.

From flatlander on Fri, Jul 16, 2010 at 14:44:55 from

Are you on the touring part of your vacation now, or still hanging in Utah?

From baldnspicy on Mon, Jul 19, 2010 at 02:12:36 from

Yep, Lagoon was fun! Wild Mouse was freaky. We're currently in SD at Mt. Rushmore. We'll be heading out sometime tomorrow to drive home to Pittsburgh. It's been a great trip!

From Kelli on Mon, Jul 19, 2010 at 17:14:48 from

The Wild Mouse scares me to death! I know one of those little cars are gonna fall off the track one of these days!

Have a safe trip home.

Slow milesFast milesTotal Distance

Finally got to sleep last night about 1:30am.  I woke up to the "Cliff Club" kids making a ton of noise outside our open sliding door.  That was better than waking up to the exploding can of flavored seltzer water yesterday morning.  I decided to stay up, grab some breakfast and sit out on the deck in the nice cool mountain air reading a book I brought.  

After an hour or so of just relaxing (loved it!) I debated for about 5 minutes on whether I wanted to go for a run or not.  I forgot to mention that during my water aerobics class I got some hamstring and calf cramps and they've been sore since.  So I was wondering if I wanted to run or not, but I knew I'd kick myself all the way back to Pittsburgh if I didn't run a Snowbird trail if I skipped out on the only morning I'd have to do it.  So I went and it was a wonderful run/walk jog.  Beautiful scenery, cool air, and except for the trail nazi that told me I couldn't run the trail below the heavy machinery doing the trail repair 1/2 way up the mountain from there, it was a fun run.  The altitude still was killer, but not as bad as the first day or two.  I have total respect for you Utah runners!  I'll be glad to get back to my 800' elevation so I'll feel like I can run a mile and not die.  :-)

After running, I enjoyed a nice relaxing stretch on a flat rock overlooking the river.  It was a great run!  I'll be sad to leave.

NB 758s #1 Miles: 2.50
Weight: 0.00
Slow milesFast milesTotal Distance

Brother in law and I ran around the base of Devils Tower a couple of times.  It was pretty sweet!  It was so dark, but I had to run it.  Super slow but it was awesome.  I didn't run it the next day but we hiked the same trail.  Awesome pictures!

NB 758s #1 Miles: 2.80
Weight: 0.00
Slow milesFast milesTotal Distance

We drove up to Bowman, ND to stay overnight since none of us had been to ND before.  New state for everyone.  We hit the county fair last night and drove out to the Bad Lands of ND this morning.  Stopped off at the geographic center of the US (including Alaska and Hawaii) and got photos, then down to Mt. Rushmore.  We'll be here tonight and tomorrow then it's starting the journey back to PA.

Ran from the hotel, through the Bowman Cemetery, down a side road until it became dirt, turned down another dirt road, and came back.  It started raining and lightning as I left, but this was plenty.  Nice run, fun scenery, and an interesting place.

Having a great time!

NB 758s #1 Miles: 3.80
Weight: 0.00
From flatlander on Sun, Jul 18, 2010 at 21:24:19 from

You found another cemetery?

From baldnspicy on Mon, Jul 19, 2010 at 02:09:58 from

I know it's hard to imagine, but yes. If there's a cemetery, I run it. :-)

From Burt on Mon, Jul 19, 2010 at 03:23:14 from


From baldnspicy on Thu, Jul 22, 2010 at 00:23:58 from

Not at all, Burt. It was a beautiful, small, cemetery. Nothing like the Thriller video.

Slow milesFast milesTotal Distance

Ran on the treadmill at the hotel while I watched The Soup and waited for the laundry to be done.  Blew the fuse twice.  I know it must be their electrical system since watching the TV and running at a 10:00 pace isn't going to blow anything.

NB 758s #1 Miles: 3.25
Weight: 0.00
Slow milesFast milesTotal Distance

Driving, driving and more driving...

Weight: 0.00
From allie on Thu, Jul 22, 2010 at 13:34:25 from

so, what did you do today?

From baldnspicy on Sat, Jul 24, 2010 at 11:45:30 from

I can't

Slow milesFast milesTotal Distance

No running, just driving all day to get home before Midnight.  Back to work and a consistent workout schedule starting tomorrow!  :-D

Weight: 0.00
From SlowJoe on Thu, Jul 22, 2010 at 06:22:37 from

Welcome back, and nice job getting in some runs while on that vacation.

From flatlander on Thu, Jul 22, 2010 at 14:29:05 from

Bummer, I loved your vacation, though. I wish I could get my family to drive, it's much better that way in my opinion.

From baldnspicy on Sat, Jul 24, 2010 at 11:39:15 from

Thanks. It's good to be back. The driving was OK. I drove most of it since I don't mind driving and that allowed the fam to just sleep, read, whatever. The drive is 30 hours driving time each way, so it's a long drive. We obviously split it up, but I'm not sure everyone will want to do it again. Trip was great, though! I'll post pictures on Sunday if I get the time.

Slow milesFast milesTotal Distance

Finally got in about midnight last night and into bed by 1am.  Had to be at work at 7am this morning, so not much sleep.  I dread coming back from vacations.  The email inbox is out of control, everyone has meetings scheduled to where I'm double and triple booked, and well, it's work!  But, it was good to be back.

I got up and decided I wanted to ride in to work today.  I threw some clothes in the backpack, laptop, etc. and headed to work.  When I got there and was getting dressed after showering, I realized I left my belt at home.  Fortunately, I gained almost 10 lbs on the trip, so my slacks weren't falling off me quite as much as they would if it were 2 weeks prior.  I felt like a loser though.  Plus, my slacks were a little wrinkled, so that just added to the embarrassment.  Oh well, fortunately all but one of my meetings was online anyways.

The ride was good and I was feeling good.  Glad to be back in the 'Burgh!

Weight: 174.50
Slow milesFast milesTotal Distance

Darn insomnia!  I couldn't get to sleep until almost 2am and had to be up super early to get in to work and get caught up on things.  I rode in again today and it was a great ride.  It sure felt hot though.  Once I was done getting dressed and headed to the office, I looked at my phone for the first time this morning.  I had 4 text messages.  Hmmm, wife and kids won't be up for hours, I wonder who it is.  Oh, it's the Weather Channel letting me know (at 2, 3, 4, and 5am) that there's an extreme heat advisory for today.  That could have been useful information BEFORE I left.  Oh well, I'll get my exercise in today while sweating off a few of the pounds I gained.

I was talking to another runner in the locker room that rides his bike in every day.  I asked if he keeps up his same running schedule on the days he rides.  He said "of course."  I haven't been able to run when I've ridden since it feels like my legs have gotten their workout for the day.  I need to start making sure I get in my runs or I'm not going to be prepared for the Half in Sept.  I think the biking has been good, it just hasn't improved my running at all.  Of course, I've hardly put any running miles in for a while, so maybe it has.  lol

Weight: 173.50
From Burt on Sat, Jul 24, 2010 at 11:36:55 from

I started laughing when I read your post yesterday about how the extra pounds kept your pants up. Nice job on the bike ride. Wish I had a place to change and shower when I ride to work.

From baldnspicy on Sat, Jul 24, 2010 at 11:43:55 from

Haha Thanks. Yep, the gym we have is really nice and they're open from 5am - 7pm, so I can get in early and shower before work. The best part about it is rolling out of bed and hopping on the bike. I don't have to shower before I leave and worry about stinking, which is great! It's a very nice benefit, but what would you expect from a health care company, right? I'll miss it if I ever leave.

Slow milesFast milesTotal Distance

I am lazy.  I had every intention of getting up this morning and running, despite going to bed at 2:45am after hitting the drive-in with the kiddos.  I figured I'd sleep until 8, go for my run, and likely just go back to bed.  It's been HOT and HUMID around here, so it would have been nice to run at 6am, but that wasn't going to happen.  I woke up at 8, sat up for a few minutes, and decided to sleep a little longer.  I woke up again about 9.  Sat up and figured the fam would be sleeping in until about 10:30 or maybe 11, so I had time to sleep a little longer before heading out.  The dog woke me up about 10 (yikes!!) but when I took her out, it was freakin' hot and humid and I was still tired, so I just bagged it.  I'm disappointed, but when it's 75-80% humidity and already 80F, it was just too hot.  I may try running tonight when it's cooler even though there are predicted thunderstorms.  We'll see...

Just a little preview for tomorrow's post.  I hope to get photos from the trip up with a little dialog.  :-)

Weight: 171.00
From flatlander on Sat, Jul 24, 2010 at 17:29:35 from

Welcome home, even though it's hot. It won't last forever. Every year about the end of August when I am looking at 6 more weeks of heat I tell myself I am going to leave this oven, but finally it gets cool and I am happy again. At least you won't have to wait until October for reasonable temperatures.

From Lily on Mon, Jul 26, 2010 at 00:25:54 from

I couldn't run in extreme heat and humidity either. Yucky.

Slow milesFast milesTotal Distance

Goal is to run 5+ days this week, and 20+ miles.  Gotta get back into this running thing.

Weight: 0.00
From Steve on Tue, Jul 27, 2010 at 19:42:12 from

You can do it!!! I am trying to get myself there too. I have been struggling all summer. My big focus is to get healthy so we can get that marathon in next year.

From baldnspicy on Thu, Jul 29, 2010 at 11:06:36 from

Definitely, Steve! Healthy is good. Too bad we don't live closer so we can run together. Thanks to FRB and FB, though, we'll continue to encourage and inspire!

Slow milesFast milesTotal Distance

Well, I'm on my way towards my weekly goal.  I drove in to work today since I was running late after not sleeping well.  I ran my 4.15mi route after work.  It was about 82F and 45% humidity.  Not too bad, but I was struggling.  Course was flat and my goal was just to run a comfortable pace (shooting for about 9:00-9:15) and just wanted to run without walking if I could.  I ended up walking about 4-5 times for about 0.05mi each time.  I averaged about a 9:50 which was disappointing.  Most of the running time was about a 8:30, so the walking killed my time.  I only logged 3.8mi of actual miles since I'm not counting my walking.  Considering the weight gain (it's coming off, thank goodness) and the lack of miles the last several weeks, I shouldn't be too hard on myself, but I was going to register for the Half in Sept and now I'm reconsidering.  I'll likely do it, but I need to get a couple of good weeks in or it's not worth spending the $.

On my way back, about 3.0mi into my run, I saw a stellar runner from work with another guy on their run coming towards me.  They were cruising along quite fast, both smiling and laughing, looking like the killer runners they are.  They looked so fluid, long, beautiful strides.  They said Hi to me, of course (I can't be missed with my doorag), they're nice guys.  I wasn't feeling that great at that moment and I know I didn't look like much of a runner either.  I was probably jogging at a turtle's pace.  I'd love to run with my friend from work, but until I get my times down and my endurance up, I'm too embarrassed to ask him to run with me.

I seriously need to run in the AM before work.  Trying to fit it in during the day or after work is just too hard.  Maybe after I get caught up again with work it won't be as bad, but with changes at work, there's just too much work to be done to justify taking off in the middle of the day and I could stay until 9pm and not get everything done I need to do every day.  Sigh... 

NB 758s #1 Miles: 4.15
Weight: 170.00
From Burt on Mon, Jul 26, 2010 at 20:48:57 from

Goals are good.

From rAtTLeTrAp on Mon, Jul 26, 2010 at 22:51:23 from

If you really want to run with your friend from work you should just ask him if you can run with him as long as you can keep up even if it's only a mile or two. When you're spent just tell him see you next time and split off to finish at your own pace. That's how I started running with my friend Preston. Eventually you'll find yourself hanging with him longer and longer. Running with someone at least a little faster than you is a sure way to get better. You know how I feel about mornings, they are the best time to run! If you can drag yourself out of bed, nobody could possibly need you to do anything else at 4:00am :) It is tough to find a running partner at the hour though.

From baldnspicy on Mon, Jul 26, 2010 at 23:56:36 from

Burt: I agree!

Hey, Trap, you're back!! I'll have to check out your blog posts. They've gotta be awesome!

Thanks for the advice. The dude is totally willing to run with me, and all I'd have to do is ask. I've run with him twice and he just takes it at my pace (plus some pushing), so that's not a problem. If he were closer to my pace I wouldn't feel so bad about it (he runs a sub 2:35 marathon lol). If I were to try and keep up with him, I'd be able to hang on for may .25mi. Maybe. He's just a great guy all around, though, and loves to help runners. He offers to run with me & others, has put together training plans for fellow runners looking to hit certain goals, helps with a weekly marathon training class at our fitness center (I always seem to have meetings at 2pm on Wednesdays), etc.

I'll probably ask him to run with me in a week or so once I feel like my legs are back and I'm able to keep it going long enough. We'd probably just do a 30 min run during lunch, but I'd like to get his feedback on my stride, form, etc. and see what he can offer that way. I'll keep looking for another runner too for the occasional lunchtime run.

Yeah, mornings are going to end up being my time of choice, I think, as much as I'd rather sleep in a little longer and run during the day/evening. The biggest problem is that my wife (and kids) are night owls. They sleep in while I get up early to go to work. Then they want to play and do stuff until late. For instance, we hit the night swim at the pool tonight. I got home at 7:15pm and the swim went from 8-10pm. At 9pm I got out since I was cold and sat in the chair (and snoozed for 20 mins or so). Then we grabbed Wendy's on the way home (I was good and got one of their new salads). Now it's almost Midnight and I'm still doing stuff before I go to bed. I've got to be up by 5am tomorrow so I can bike it in to work and maybe get a run in before I start work. We'll see. Anyways, yes, I think mornings will work out best for me as well. I just need to get my booty out of bed!

I envy your consistency, speed, and endurance. I wanna (have the discipline, drive, ability, and desire) to be like Mike! One day I'd love to meet up with you in Boston. :-D

From SlowJoe on Tue, Jul 27, 2010 at 05:47:13 from

That first week of runs after a layoff is definitely brutal but it gets better. Hopefully you are back quick and can find some consistency.

From flatlander on Tue, Jul 27, 2010 at 12:27:36 from

Good luck finding a schedule that works. Around my house of night owls I'm known as Sleepy, because they know I am good for nothing after 9:00. They just go on without me.

From Burt on Wed, Jul 28, 2010 at 15:31:56 from

Nice job on the Pirates beating the Rockies last night.

From baldnspicy on Thu, Jul 29, 2010 at 11:04:52 from

Joe - thanks. I'm hoping to be back quickly. :-)

Flat - I like to challenge myself to see how little sleep I can live on. The night owls are a great support. lol

Burt - Did it again last night too. I'll keep the $ in my pocket rather than putting it on them going three in a row.

From Burt on Thu, Jul 29, 2010 at 12:33:18 from

I'm not sure I would pass up those odds. Think of how happy your wife will be when you tell her how much money you won betting on the Pirates.

Slow milesFast milesTotal Distance

Ran the same course as yesterday but did it early in the AM.  Better splits, only walked twice and felt better despite the little sleep.

NB 758s #2 Miles: 4.20
Weight: 171.00
Slow milesFast milesTotal Distance

Went to the track and did some 800m intervals.  Tried to keep the rest pace at 9:00, the speed pace at 8:00, no rest between.  Walked once for 100m.

Splits:  4:29, 3:59, 4:30, 4:00, 4:27, 3:59

Thanks to the Garmin, I kept it almost right on target.  Walked 600m & then stretched.

NB 758s #2 Miles: 3.75
Weight: 169.00
From Missee on Thu, Jul 29, 2010 at 11:06:54 from

Great workout! How did we train before Garmins???

From Steve on Fri, Jul 30, 2010 at 06:16:26 from

Nice Splits Wes! I remember doing those workouts in high school and college and hated them. 800's were always the worst workouts.

From SlowJoe on Fri, Jul 30, 2010 at 10:41:40 from

Wow, you nailed it - that's a fun game to play with Garmin isn't it?

From baldnspicy on Fri, Jul 30, 2010 at 23:31:13 from

Missee - I have no idea. I love the Garmin. I just run in the outside lane and let the Garmin tell me when I hit my 800m splits. Plus, since I'm not that great at estimating pace yet, I can look down periodically and see my pace instantly. I LOVE it!

Steve - The 800s don't bother me as much. I haven't done any 400s, but I've done the mile with an 800 or so between. The longer intervals are better for me, I think, because I'm not fast. But maybe that's why I should be doing 400s vs. longer?

Slow - Totally. It's always a game with me. On the track, I think it's awesome. I haven't convinced anyone to come and shout out splits to me, so the Garmin has to be my coach.

Slow milesFast milesTotal Distance

Today was a good day.  I ran the same route I ran M-W.  I get to count the full 4.19mi for the first time this week since I didn't walk!  In addition, I rode the bike in this morning then did my run immediately before leaving tonight.  This is also the first time I've ridden my bike and run in the same day, so I was surprised I wasn't more exhausted when I got home.  Felt good, but that could be from my rest day yesterday.

I was a little tired after the run, but I focused only on running a pace that would allow me to run the whole route without walking.  Didn't watch the Garmin except for the .5mi splits (forgot to change it from the 800m intervals from Wed) and my HR.  I decided to track the HR to see how it compared to the pace and effort and see if I could keep it consistent.

Here are my .5mi splits with avg HR:  4:24 (141), 4:20 (155), 4:30 (156), 4:30 (156), 4:34 (156), 4:31 (158), 4:30 (159), 4:33 (161), 1:51 (162)

Looking forward to my "long" run tomorrow.  I'm shooting for 6-7mi.

NB 758s #1 Miles: 4.21
Weight: 171.00
Slow milesFast milesTotal Distance

I got up a little late today, but got out while it was still cool.  I ran one of my standard routes and although I walked a couple of times, I felt pretty good about it.  I haven't pulled up the Garmin yet, but the splits should all be in the 8:40-9:10 range, I think.  I don't think any were too much slower than that...except for the walking.

I met my goal for the week without being too sore.  I saw this and thought maybe someone was looking to move to Pittsburgh and didn't know who to call.  I thought of calling her up and just saying hey.

The rest of the day was spent helping my BFF install blinds for his clients since he decided to have an appendectomy a couple of days ago and is still recovering.  Service...but I get paid for it.  Not a bad combo.

Edit:  Oh, and thanks, Burt for your two players in exchange for our 3.  My kids and wife are so angry they could spit that they got some hot shot catcher.  Their fav player left after all the other trades (Sanchez, Bay, etc), was Doumit...the catcher!

NB 758s #1 Miles: 6.07
Weight: 170.00
From Steve on Mon, Aug 02, 2010 at 21:03:24 from

With that last name I would hope she is pleasant. I would hate to have a realtor with that last name who wasn't pleasant.

From baldnspicy on Tue, Aug 03, 2010 at 00:00:18 from

Haha Her real last name is Sahayda. I have no idea what the origin of her name is, but the Say-Hay is interesting. My daughter asked why anyone would change their name like that. It got me to stop and take a picture, didn't it? I wouldn't have thought twice about Sahayda.

Slow milesFast milesTotal Distance

Goals this week:  5+ days running, 25+ miles with the long run 7+

Weight: 0.00
From Lily on Sun, Aug 01, 2010 at 18:16:06 from

Hey those are great goals. I think I will follow you and post my goals. I used to do it every Sunday night. Thanks baldy!

From Burt on Sun, Aug 01, 2010 at 18:18:03 from

I'll be rooting for you baldy! And you pinky!

From Lily on Sun, Aug 01, 2010 at 18:19:06 from


From SlowJoe on Mon, Aug 02, 2010 at 05:40:50 from

Don't disappoint us, or else Burt will do an hour of plyometrics and immediately take a nap on your couch.

From Burt on Mon, Aug 02, 2010 at 11:22:50 from

The audacity!

From baldnspicy on Tue, Aug 03, 2010 at 00:18:32 from

Thanks everyone! I will not disappoint...I will not disappoint...I will not disappoint...

Slow milesFast milesTotal Distance

Today is my son's 11th birthday!  To celebrate this monumental event, I went for a run after the BBQ, cake, and presents.  Ran at Riverview Park, which was either downhill or uphill.  Nothing flat.  It was a good workout and the last mile, which was all uphill, I'd run at a "slow sprint".  It wasn't all out, but was pretty close, for one or two light posts then I'd walk for a bit and then go again.  HR would get up there fairly high and I'd let it drop 5-7 BPM before starting again.  I hope I got some strength out of that workout!  AP was 8:55.

NB 758s #1 Miles: 4.34
Weight: 0.00
From SlowJoe on Tue, Aug 03, 2010 at 05:35:06 from

Hey my daughter's b'day is August 2 as well. Nice hill run. Closer to your goals.

From baldnspicy on Thu, Aug 05, 2010 at 22:04:55 from

Thanks! That's cool about your daughter's birthday. Happy birthday to her too! I'm working on the goals. I'm meeting them, but I have a long ways to go!

Slow milesFast milesTotal Distance

Wimped out a little today.  I had mapped out a 5+ mile route to run during lunch today but it was so hot and muggy it wasn't any fun.  Plus, after running over the Clemente bridge to PNC Park, and going down the steps to the river trail, I encountered a couple of people who told me I would need to go back up and around PNC Park since they were filming a commercial.  I said no problem and turned around.  I started back up the stairs and felt slighted.  I wanted to turn back around and ask them if a balding, sweaty runner in a mismatched outfit, complete with doorag (non-matching of course) isn't what they're looking for in their commercial.  Heck, I'd even take my shirt off and flex.  I'm guessing they don't want any "real" people and prefer the rail thin models, or maybe the truly fit, muscle bound, tanned dudes, since it was probably a Pirates commercial.

Speaking of the Pirates, did you see they won?  I was cleaning out the van and happened to turn on the radio and the game was on.  I listened for just the 2nd and 3rd innings, but the 2nd inning was exciting!!  We went up 6-0!  I was surprised as heck that they actually hung on to win 7-6.  Normally, they'd blow a lead like that.  That would have been a game to go to!

NB 758s #2 Miles: 3.22
Weight: 0.00
From Lily on Wed, Aug 04, 2010 at 09:35:14 from

The nerve....I think you should be in the commercial.

From baldnspicy on Thu, Aug 05, 2010 at 22:06:09 from

You know it! I should have just used my huge muscles and pushed past the dude.

Slow milesFast milesTotal Distance

Rode the bike in to work today.  There's a running class every Wednesday until the end of the year, so I went to that.  We did a 20 min run after filling out a questionnaire about what we're looking to get out of the class.  It should be a good class.  There were only 5 "students" but that may grow as the weeks go on.  We did about 2.4mi in that 20 min, so that was a pretty good, fast pace for me right now.  I met a couple of other runners that I didn't know, which is always fun.  We came back, stretched for a few minutes and I went and ran another mile or so on the treadmill before heading back to work.  This should be a good class with very knowledgeable and experienced runners leading it.

NB 758s #2 Miles: 3.50
Weight: 0.00
From Burt on Wed, Aug 04, 2010 at 14:18:26 from

That is a pretty good pace. Nice job.

From baldnspicy on Thu, Aug 05, 2010 at 22:09:22 from

Thanks. It was tough, but was fun to run with the group. It definitely kept me more motivated and kept me from walking. I probably would have walked for a few seconds here or there. Is it really possible to train at a lower level then race at a higher level because there are people around that might laugh at you if you start walking? :-)

Slow milesFast milesTotal Distance

Ran on the treadmill today during work.  The idea was to run with the Garmin and HR monitor on, running 5 or so miles.  Each .75 mi, increase from 9:00 then finish at 8:00 pace with a mile cool down.  I had hoped to track my HR for each mile and see what it was at each pace.  After about 1.25 mi, I realized the HR was showing 165 and there was no way my HR was that high.  Dang.  The treadmill is interfering with the monitor.

Instead, I shut down and restarted doing intervals for 25 mins.  Rest was 9:15 or so, speed was 8:00.  I walked a couple of times for 20-30 sec.  A little disappointing, but still a good workout.

NB 758s #2 Miles: 3.75
Weight: 0.00
Slow milesFast milesTotal Distance

Went for a night run.  Not sure why I love running at night so much more than mornings and even mid-day, but I do.  I didn't really want to go, but I also didn't want to have to do a 11 mile run tomorrow to get my 25mi in this week.  So I headed out and in the first mile I decided that I wasn't feeling it and was just going to run about 2mi and turn around.  By the time I got to 2mi I was feeling really good and decided to get in my 7+ long run tonight instead of trying to get up in the morning to do it with the full day I have tomorrow.  I got in the 7 and the plus.  :-)

I'll post splits later, but AP for the run was 9:03.

NB 758s #1 Miles: 7.01
Weight: 0.00
From Burt on Sat, Aug 07, 2010 at 01:03:09 from


From rAtTLeTrAp on Sat, Aug 07, 2010 at 02:22:10 from

Nice work! Getting started is always the hardest part for me.

From SlowJoe on Sat, Aug 07, 2010 at 11:13:46 from

Looks like you're gonna make it - nice run.

From baldnspicy on Sat, Aug 07, 2010 at 17:40:03 from

Thanks guys!

Slow milesFast milesTotal Distance

I had put in all this cool stuff about today and before I published it, my computer crashed for some odd reason.  So I'll put it in again since I want to remember it.

"The Great Race" is a 5/10k that my company is a major sponsor for.  We get free registration and up until last year, a cool tech tee to wear.  I haven't run it since it's on a Sunday, but I'm told it's a good course.  Anyways, another of the sponsors is one of the big hospitals here and their sports medicine area does a running clinic that's free.  So I signed up for it (open to anyone) and it was really good.  I got some really good validation on my form, strength, etc.  I don't know if they were just overly positive, but it felt good to hear positive things since I've been wondering about my leg strength, flexibility, form, etc.

Here's what they measured and what they said:

1)  Laid on back, brought leg straight up as high as possible, hold, then lower.  I was a little tight in the hamstrings, but looked good, so they just suggested a few extra stretches for me.

2)  Two-legged squat.  Heels up on a 2x8 board, bar behind head in a squat position, then lowered as far as possible and back up.  I was able to go all the way down and back up, which the lady was impressed with.  She asked if I did a lot of strength workouts and I said no, I just run hills and bike.  lol

3)  Range of motion, or something like that.  They place a string between two little posts that's lined up at your knee height.  You have to lift your leg up and over it, touch your heel then back.  They're looking for how straight you keep your leg (not bending it out to the side to get over it), and she said I looked perfect, leg was straight the whole time, etc.  This was the first exercise that I didn't know what they were looking for or evaluating since I it was in a different room.

Since I had told the lady that I called to schedule with that I was an "intermediate" runner, they had me come in with the beginners group instead of the first appointments which were for runners doing 30+ mpw which I'm not up to yet.  This was fine, but it also meant that I didn't get to visit with the sports med doctor, which was OK since I really didn't have any pains or major issues to discuss.  I still have pain under my big toes (right is much worse) because my "fat pads" are too thin and so the nerve gets irritated.  Neuromas are pretty much gone, but I still feel the left foot at times.  Nothing I can't deal with, and I just take some meds after running if they're bothering me too much.  Anyways, back to the eval.

4)  I was waiting in line to run on the treadmill and have my form/shoes evaluated, but it was going to take over an hour based on the number of people ahead of me.  It was put on by Elite Runners & Walkers, a store here in Pittsburgh.  They're about 20 mins away from me, so I figured that even though I could have just bailed and went out there to be evaluated that it would take me just as long.  A nice guy let me go do the % body fat, BP and hold my place.  I have a 18.1% body fat which is within the "normal" range of 18-24 or so for men.  I still feel like it's higher than it should be based on the belly fat and fat on the legs, etc.  Not a whole lot of definition.  My BP was higher (129/82) but she said her meter has been registering high all day.  Normally, I'm about 115/70.

5)  Elite Runners was happy to stay so everyone could be evaluated.  So I finally got to the front of the line and hopped on the TM.  He asked me what my pace was and I said 8:15-8:30 for a flat course.  He put it at 9:10.  He said that much below 9:00, the pace is too fast to evaluate well.  Nice boost to the ego.  Everything looked pretty good.  My cadence was about 160 and he said I should be up towards the 180, which I knew.  I've been trying to stride-out a little more since I felt like that was holding me back some.  I also needed a little more lean from the ankles, which I kinda suspected based on what I've read.  He said overall, I looked really good, good arm motion, good posture, etc.  So I was pretty happy about that!

After I was done with the clinic, I was really happy based on the eval results.  So I decided to go for my run then instead of waiting until a little later.  I had to finish up my 25 miles this week!  I did my long run last night and so I just had to finish out a few miles.

I ran from the car, down around the square (almost exactly a mile) a couple of times and back to the car.  I still have my Garmin set on 0.5mi splits and I kinda like it, so I haven't changed it back to mile splits.  It gives me something to mentally workout when the split says 4:43, I have to figure out what mile pace that is.

About the first .2mi, it was downhill, then just pretty flat with a little roll here and there.  Here are my 0.5mi splits:

0.5 - 3:47 (7:36 pace)
1.0 - 3:48 (7:37)
1.5 - 4:01 (8:03)
2.0 - 3:56 (7:52)
2.5 - 4:55 (9:51)
3.0 - 3:53 (7:47)
3.5 - 4:25 (8:50)

I think that my positive eval gave me some extra juice today.  Those first couple miles were FAST for me!  I didn't feel like I was really pushing it until after that second mile when I could feel the speed catching up to me.  I walked for a few seconds to catch my breath and started up again.  That 3.0 split was a lot faster than I had thought too.  I felt more confident that I was running like I should, that I had good form, etc.  So that helped me to just be able to run and not be quite as concerned about whether I had good form, etc. since I have concentrated on that for a while, I knew it was working.  I ran shirtless, which was good.  Got some sun.  I didn't see anyone get grossed out, so that was good too.

Oh, and I met my goal for this week.  6 days running and the 25 miles!  Woo hoo!

NB 758s #1 Miles: 3.78
Weight: 168.00
Slow milesFast milesTotal Distance

Goal is 5+ days running, 27.5 miles with an 8+ mile long run.

Weight: 0.00
From rAtTLeTrAp on Mon, Aug 09, 2010 at 00:06:57 from

I'll be checking for some miles first thing in the morning :)

From Burt on Mon, Aug 09, 2010 at 00:20:23 from

Yeah, and if there aren't any, we're bothing coming down to kick your margarine.

From rAtTLeTrAp on Mon, Aug 09, 2010 at 10:53:34 from

Speak for yourself buster. That sounds messy, and slippery, and weird...

From SlowJoe on Mon, Aug 09, 2010 at 11:07:39 from

Yeah, you didn't mention what the penalty would be for failure. That should be part of your Sunday post.

From baldnspicy on Mon, Aug 09, 2010 at 15:35:17 from

RT - realize that I don't run at 4am, so you'll have to wait until the next day for my posts. Or atleast until after Midnight since I should be back from my runs by then. If not, check the cemetery.

Burt - kick my margarine? Sounds kinda soft, but with all your P90X training, I don't doubt you could kick my whatchamacallit.

Joe - No penalties need to be identified when you have no intention of missing your goals. Just for you, here's my punishment for failure this week: I have to eat a heaping bowl of ice cream. :-)

From rAtTLeTrAp on Mon, Aug 09, 2010 at 15:55:59 from

I thought you were going to turn over a new leaf and be a morning runner. I did 14 miles and still made it to work by 7:00am today.

From baldnspicy on Mon, Aug 09, 2010 at 16:40:32 from

Well, I was thinking about it. :-) It's still on my to-do list. The difference between you doing 14 and me doing 14 is that it takes me twice as long. :-p I thought about it at about 5:30am this morning but then just hit the snooze. Today was a work at home day, but the rest of this week, I'll be biking it to work while getting my runs in too. I didn't ride at all last week, so this will be a new experience. I'm hoping that my legs will hold up. They were a little tired yesterday, but feel much better today. I'm shooting for 6 days this week, so we'll see how it goes. I need to get some longer runs in than the 3-4 miles I've been doing during the week.

From rAtTLeTrAp on Mon, Aug 09, 2010 at 17:13:46 from

When I was training for the Tacoma Marathon in '07 I was biking 16 miles to work every day. On 3 of those days I would run 7 miles first. Oh yeah, it was also uphill both ways, and snowing, and I had no shoes, or coat :)

From Steve on Mon, Aug 09, 2010 at 20:02:59 from

Good luck with the week!

From baldnspicy on Mon, Aug 09, 2010 at 21:16:31 from

RT - Wow, you must have taken the same route my dad did when he walked to school. I hope you were nice and said something kind like, "You're almost there!"

Thanks Steve!!

From rAtTLeTrAp on Mon, Aug 09, 2010 at 21:41:38 from

Actually, I was going to say that about your 27.5 miles this week. Don't worry Wes, you're almost there :)

From baldnspicy on Mon, Aug 09, 2010 at 22:15:38 from

Haha Yes, I'm almost there! I have to save myself for my Wednesday workout, though. It's a 12:00 all-out run on the TM to calculate our V02Max, then from that we'll be given some suggested paces for our different types of runs. I did the test almost a year ago for a fitness eval at the gym. I did OK, but I hope to do much better this time around. In about a month as it gets closer to my birthday, I'll do the fitness eval again to see if my strength, flexibility, etc. have improved from last year.

Slow milesFast milesTotal Distance

My son wanted to ride his bike so we went to the track so I could run and he could ride around the outside.  We had a good time.  I warmed up just jogging next to him for 0.5mi then I went on my run.  He rides at about a 9:15-9:30 pace, so it was an easy warm up.  I started out on my running portion and tried to keep a pretty decently fast pace.  Here's my paces:

0.5 - 8:22
1.0 - 7:59
1.5 - 7:54
2.0 - 7:40
2.5 - 10:06 (forgot to stop my watch when my son bit it and I had to run back to the car for a bandaid.  There were both the JV and Varsity cheerleading squads practicing on the inside of the track.  I think he got distracted.  He had 3 of them come over and help him up though and brush him off until I made it down the stretch to him.  lol)
3.0 - 9:37

Cooled down with a 0.5mi jog with my son.  He's recovering just fine.

Slowly on my way to my goal for the week.

NB 758s #1 Miles: 3.50
Weight: 0.00
From rAtTLeTrAp on Mon, Aug 09, 2010 at 21:50:17 from

The ol' "Help I've fallen and, I can't get up" routine huh? I bet he wishes you were slower so he had more time with the little cuties before you got to him :)

From flatlander on Tue, Aug 10, 2010 at 08:12:41 from

If he falls down at exactly the same spot at the same time of day you are going to have to do something about it.

From baldnspicy on Wed, Aug 11, 2010 at 01:47:13 from

Flat - yeah, I'll be waiting. :-p

Slow milesFast milesTotal Distance

Rode the bike to/from work.  I did my 4 mile standard run right before riding home.  I was focusing on a fast cadence, trying to follow my running clinic suggestions (see Saturday's post).  I wasn't trying to go too fast, but I was hitting a slightly sub-8:00 pace on the way out.  When I reached the 2mi mark, I was pretty tired.  I tried to focus on a 9:00 pace on the way back, but when I thought I was close to that, I was actually at about an 8:30-8:40.  I was fading fast, so I did walk some (hence the 3.75 mile log).  When I got back to the gym, I cooled down with some slow jogging but then decided I needed 4mi for today, and I also wanted to see what a sub-7:00 pace was like on the TM since I have my 12:00 all-out test tomorrow and I wanted to hit close to a 7:00 pace for much of it so I could get a Vo2 Max of 44-51 since it's the "general population, male, aged 20-29".  No, I'm not in that age bracket, but the websites I found didn't tell me what a fat, bald, almost 40 year old should be able to do.  The last time I did it was just over a year ago.  I ran 1.59mi which is a 39.33 Vo2 Max.  I need to beat that, but I'm not sure I'm up to it since that's a 7:32 pace.  We'll see tomorrow, I guess.  I had thought of riding in, but I'll skip it since the bike needs some attention and I need to save my legs.  :-)

Commentary:  So, I get a text from my daughter today at work asking if we could go to the drive-in tonight.  I gave in and the fam went and saw The Other Guys and Salt.  The Other Guys was funny because Will Ferrell is in it.  A little crude with the humor, but a funny and enjoyable movie.  I knew nothing about Salt, and I'm not a fan of Angelina Jolie (sp?), but that movie was AWESOME!  There was a ton of shooting and explosions, which was cool, but the psychological part of it is what made the movie.  I'm not a big fan of violence, but it didn't bother me as much in this movie as it normally does.  Both are a big thumbs up from BNS, but especially Salt.

Oh, and I ate a ton of crap and a huge soda, so I'm definitely preparing myself well for tomorrow.  :-(

NB 758s #2 Miles: 4.00
Weight: 0.00
From SlowJoe on Wed, Aug 11, 2010 at 05:15:49 from

Good luck on your test. I'm surprised the "general population" goes that fast, even in their 20s.

From flatlander on Wed, Aug 11, 2010 at 15:17:19 from

Thanks for the movie review, and for being honest about your diet. I only eat healthy food. Not.

From baldnspicy on Wed, Aug 11, 2010 at 22:52:07 from

Joe - I am surprised too. I don't believe I've ever been that fast. Well, not awake at least.

Flat - In keeping with the FRB code of full disclosure, I admit to eating 3 hot dogs, fries, and 32oz water. When the water ran out (about 20 mins into the first movie), I had to get the big Pepsi. I had a little popcorn but it was too salty. It was hard to watch what I ate since it was dark.

Slow milesFast milesTotal Distance

Wow, killer day.  I did the 12:00 TM test.  Last July '09 I did 1.56mi (7:41 AP).  Today I did 1.71mi (7:01 AP)!  I missed a sub 7:00 by so little!  I was almost FAST!  They calculated my VO2 Max to be 50.1 I think.  I knew I wanted to do a sub 7:15 for the whole time if I could.  I started out at 7:30 (8.0mph) and in about 2 min had increased it to 6:59 (8.6mph).  I held that until the last couple of minutes and started to creep up to my finishing pace at 6:31 (9.2mph).  Holy crap that was fast!  I was in an all-out sprint!  I could see sparks starting to come off the TM.  It's a good thing the test stopped at 12:00 or they would have lost a very expensive machine! (NOT!)

There were 3 other dudes doing the test.  One younger than me (33), one my same age (39) and one slightly older.  The 33 yo did 1.75, the 39yo did 2.03, and the older dude did 1.97.  The older dude had done 1.77 about 4 months ago.  So, I'm the "slowest" of the group, but the older dude had a 10k PR of 48:30 or so and mine is 50:00, so we're not that far off.  The other 39yo just set it at 10mph and then kicked it some at the end.  Show off.  lol

After the test, we stretched, did some core work and talked about our pacings they worked up based on our VO2 Max, age, etc.  So, I'm pretty happy with the test.  Their paces have got to be off, though.  They're saying long/recovery runs (60-70% of VO2) should be 8:30-8:20.  I usually run them about 8:40-9:00.  70-80% was 7:15-7:20, and the 80-90% was like 6:20 I think.  100% would be 400s at 90 sec or below.  I can add some race results into the equation to get more accurate numbers.  It's something to shoot for.

I got home and had to take my daughter to her activities at the church tonight, so I took that opportunity to get a few more miles in since I knew I couldn't end the day with just 1.71 miles or I'd never meet my goal.  I noticed on the way to the church that there's the Tree of Life Memorial Park that I've never noticed before.  Figuring it would have parking off the busy street, not to mention running amongst the dead, I set my heart on running there.  I was slightly disappointed as there weren't as many graves as I had expected and there wasn't any parking. 

There was one big freakin' tree in the middle, though.  It was only about .30mi around the whole park "street", so I parked at the new development right next to it.  Then I ran through the park, down through the development (rolling hills) and back to the car. It was just over a mile.  I sprinted the hills.  I walked for a couple of minutes after the first two "laps."  The first was really fast at a 7:30 AP, then the next at about a 7:55 AP.  I really wanted to do a final lap, but I was draggin' hard.  So, I took that as a sign that I needed to run two laps just around the park and call it a night.  I think the dead were bored and needed company.

I'm beat tonight. It was a serious "quality workout" today!  I took a picture of the actual tree, but I don't think it wanted to be photographed since it kept moving when I tried to take a picture.  ;-)  I was too tired to look for the secret stream flowing from the tree.  :-(

NB 758s #1 Miles: 1.71NB 758s #2 Miles: 2.62
Weight: 167.00
From SlowJoe on Thu, Aug 12, 2010 at 10:52:37 from

Great job on the test, you did really well - sounds like a tough group you were with. Congrats on the "fast" running!

From rAtTLeTrAp on Thu, Aug 12, 2010 at 11:04:23 from

Good job putting in the extra effort to get in more miles after a tough treadmill run! Those suggested paces look good to me. Don't be afraid to raise the bar for yourself. You ARE getting faster.

From Burt on Thu, Aug 12, 2010 at 13:15:00 from

Way to be almost fast. Nice sparks.

From Kelli on Thu, Aug 12, 2010 at 16:36:18 from


From baldnspicy on Thu, Aug 12, 2010 at 19:20:23 from

Thanks everyone. Did I say that this was like one of the first times I did any real core work? My abs and pecs are screamin' at me today. I should do a little more core work. I won't be a P90X junkie though. Sorry, Burt.

I am kinda sore and legs are draggin' so I decided not to push it and I may take today off. I walked to/from work and I'll be biking in to work tomorrow. I'll run tomorrow and Saturday, so I'll see if I can still get enough miles in this week. :-)

Paces: I'll have to keep them in mind. I've definitely got some work to do to get there, but they're doable. One day...

From baldnspicy on Thu, Aug 12, 2010 at 19:25:42 from

Oh, and I'm keeping eyes on my feet. I'll probably be hitting the podiatrist's office this next week to get things cleared up again. Nothing that's keeping me from my running, but just keeping on top of things.

From Rob Murphy on Mon, Aug 16, 2010 at 16:41:08 from

Hey Wes. haven't commented here for a while. Do you have any races on the schedule before your half marathon in Sept?

Best of luck.

From baldnspicy on Tue, Aug 17, 2010 at 15:14:49 from

Hi Rob. I'm considering doing the Steeler 5k race the weekend before the half. It's 100% flat and very fast (course record is 14:41 I think), so that would be an easy PR for me. I'd still need to do some additional mileage that day to keep my mileage up. I don't really plan on tapering much before the half since I really haven't done a great job building up my mileage up to now. I'll probably just not run for a couple of days before the race. It would be fun to get a great PR, though. :-)

Slow milesFast milesTotal Distance

Semi-planned, semi-"forced" rest day.  :-)

Just walked to/from work.

Weight: 0.00
Slow milesFast milesTotal Distance

Went to the track at 9:30pm tonight to work out some stress from the day.  Seemed to work!  I got in some fast quarters, which was good, and met my goals for those.

I warmed up with a 800m jog, then went right into a run at 8:00 goal pace.  I wanted to see how long I could hold the 8:00 pace for.  At 3mi, I had a 7:51 AP.  Stopped for a drink, then ran another mile about the same pace.  I was focusing on fast turn over since I think mine is too slow currently.

After those 4 miles, I wanted to see what my max 400 speed would be like when I was feeling a bit drained.  My goal 400 time is 87-90 sec.  I ran the first at 94, walked for 300m or so, then did another at 93, walked and told myself that if I could do the next one under 90 that I could skip the 4th I was planning to do and jog 800m to finish up.  I was surprised I was able to pull it off, but I did an 89, which is super fast for me.  I was very pleased with the workout!  Next time I'll try for a few more sub-90 sec 400s.

NB 758s #2 Miles: 5.75
Weight: 166.50
Slow milesFast milesTotal Distance

No run today.  I had to help my buddy out with his business and it wasn't supposed to take all day, but it did.

Weight: 0.00
Slow milesFast milesTotal Distance

Didn't meet my goal last week, but I did get in two very good, quality runs.

This week, I'm shooting for 5 days and 27 miles.

Weight: 0.00
From SlowJoe on Tue, Aug 17, 2010 at 05:29:48 from

Penalty for failure? It needs to be worse than eating ice cream, unless the ice cream is non-fat, sugar-free. Now that is a penalty.

Kidding aside, you did have some good quality runs last week, nice job!

From baldnspicy on Tue, Aug 17, 2010 at 15:21:57 from

Yeah, I forgot to identify a penalty. The ice cream was great, but it wasn't much of a deterrent. The non-fat & sugar-free is more like it. I'll try that penalty this week and see if it works.

Thanks, it was a good week despite the lower mileage. I'll be looking to get the mileage in this week, though. I NEED to if I plan to do OK at the half.

From Burt on Tue, Aug 17, 2010 at 15:28:29 from

Looks like Rattletrap is going to give you a whoopin'.

From baldnspicy on Tue, Aug 17, 2010 at 16:05:28 from

After seeing your P90X photos, I think he delegated that job to you. lol

From baldnspicy on Tue, Aug 17, 2010 at 17:07:10 from

I'm adding this quote to my favorites: "A man can fail many times, but he isn't a failure until he begins to blame somebody else." - John Burroughs

From flatlander on Tue, Aug 17, 2010 at 17:53:01 from

Just caught up on some of your entries from last week, very interesting. Making good progress, your next few races will be interesting.

From rAtTLeTrAp on Wed, Aug 18, 2010 at 00:40:41 from

I see you're commenting, but not blogging. wassup? Do I need to send Burt over there?

From baldnspicy on Wed, Aug 18, 2010 at 05:42:30 from

Flat - thanks. I'm not overly confident on the half with such low, inconsistent mileage, but I'm quite certain I'll still PR. The 5k will definitely be a good race if I can convince my wife I should run it and will be back before we have to leave for the ward picnic.

RT - no running = nothing to blog. Patience is a virtue. :-)

Slow milesFast milesTotal Distance

Rode the bike in to work today.  I was feeling pretty good, but didn't have time to run until tonight.  The legs were tired, but I had to get some miles in.  The run was pretty uneventful, finishing in 36:00 (8:40 avg pace).  Slight negative split on the way back.  I've "got a long way to go and a short time to get there."  Movie anyone?

NB 758s #2 Miles: 4.15
Weight: 166.00
From Burt on Wed, Aug 18, 2010 at 13:15:42 from

Hmmm...I'm stumped. It must be rated R.

From baldnspicy on Wed, Aug 18, 2010 at 18:07:37 from

Although they may have been able to fit it into Schindler's List, the only R rated (unedited) movie I've seen, it's not that.

How about if I add that there's plenty of fast cars, cops, hot chicks (if you find Sally Fields attractive), and beer.

From Burt on Wed, Aug 18, 2010 at 18:11:11 from

Smokey and the Bandit?

From rAtTLeTrAp on Wed, Aug 18, 2010 at 18:12:11 from

Smokey and the Bandit! Sally is smokin' hot.. well back then anyway :)

From Burt on Wed, Aug 18, 2010 at 18:15:19 from

Was I right? rAtTLeTrAp says the same thing exactly 1 minute after me.

From baldnspicy on Thu, Aug 19, 2010 at 23:06:28 from

You guys are unbelievable. Exactly one min! Yes, it's Smokey and the Bandit. Classic movies (just put them in the Netflix queue). My next (and final) clue would have been "watch that Bandit run..."

Nice job, Burt! min passes, exactly....and you, too, RT! :-D

Slow milesFast milesTotal Distance

Rode to work.  Running class at work.  Today's torture was warming up at easy pace (prob 9:00) for 7 min, then we run our tempo pace for 3min, easy pace for 2, tempo 3, easy 2, tempo 3, then easy back to the gym.  I should have worn my Garmin, but Leah (one of the instructors) estimated about a 7:30 tempo pace.  That was probably about right.  It was definitely hard.  I walked for a min or so on the way back.  My legs were pretty darn tired.

Next week is a similar workout, only with the tempos for 5 min.  I need to bring my Garmin so I can properly pace myself, and more importantly, remember not to ride that day.  :-)

I'm debating whether to do the Steeler 5k the week before the half in Sept.  It's a totally flat & fast course, so a PR is basically a given, but I'd be really disappointed if I hurt myself and couldn't do my best at the half.  At this point, I think I'm going to skip it and just get a long run in that day.  But if I'm feeling really good, I may just sign up the day of.  At this point I'm a little more concerned about being able to go the distance at the half than I am getting a 5k PR.  I don't want to go into the fall/winter with a over-2:00 half PR since this will likely be my last half before Jan.

NB 758s #1 Miles: 3.00
Weight: 166.50
Slow milesFast milesTotal Distance

Rest day

Went to a Pirates game tonight since my son had won a contest for the summer reading program at the library.  Free tickets, early entry to the park, balloon artists, games, prizes (we won 16 free tickets between all of us), t-shirts, Pirates backpacks filled with books, note pads, etc.  The Pittsburgh Parrot came and hung out with us, one of the pitchers, Ross Ohlendorf came and spoke to the kids.  We got pictures with him and had him sign the kids jerseys.  It was a very fun pre-game activity.  They must have had several kids not show up.  There was maybe 50 people there max, which was nice.

I ate a ton of wings and an ice cream cone.

Zayne getting his jersey signed  (That's Spongebob on his head)

Zayne with Ross

Annalee with Ross (That's "Tina the llama on her head")

Annalee with the Parrot

Oh, and yes, we lost.

Weight: 0.00
From SlowJoe on Fri, Aug 20, 2010 at 07:02:48 from

Those are awesome balloon hats, very detailed. I'm always glad the Pirates are in the NL Central so the Astros don't look as bad. I definitely miss going to baseball games from when we lived in Houston.

From flatlander on Fri, Aug 20, 2010 at 13:09:41 from

Fun times. The 'Stros pulled one out late last night, 3-run dinger from C. Lee in the seventh to win 3-2. Had a rare night when I didn't have to work after getting home, so I turned on the TV. It was fun to catch a decent game like that. Sorry the Pirates lost but today is a whole new day.

From baldnspicy on Fri, Aug 20, 2010 at 22:40:19 from

Thanks, Joe & Flat. We had an awesome time even if the game was incredibly slow. Flat, we don't even get a twinge of emotion when they lose, only when they win. At the 8th inning they always do a "in game update" with one of the newscasters doing the scores from around the league. It was pretty sad when he announced that we'd be hosting the Mets the next night and that it would solidify our 18th losing season. Guess he had no confidence we'd win tonight. Just went and saw we lost 7-2. Nope, no twinge. :-( There's always next season.

Slow milesFast milesTotal Distance

Rode in to work today. Ran right before riding home.

Splits:  8:54, 9:35, 10:20, 12:54 (ouch!!), 10:19, 10:39, 3:33 (.21) walking.

I ran out to the turn around point on the island at about 2.75mi without walking but I was seriously dragging and I wasn't able to do much under an 8:30 pace.  Most of it was closer to 9:00.  Then on the way back and to the 31st St. bridge, I did some walking.  I was drained and wondering how I'll ever make it through the half next month.  When I reached the bridge and headed back, I decided I needed to do something different.  I decided I'd walk for a short period of time, getting shorter each time, at the start of each .5mi increment, then jog the rest of it.  I walked the first 1:30, 1:20, 1:15, 1:10 of each half mi.  The jogging paces were about 9:00.  I walked the last .21mi back to the gym.  I was done.  The Pirates game was about to start, and I felt like getting a cheap bleacher ticket and grabbing a bucket of wings to drown my sorrows in.  I would have had to wash it down with a huge Coke and that would have put me over my caloric intake limit for the day, so I decided to pass.  Plus, it's not looking promising for meeting my goals for the week, which means I've got some nasty fat-free ice cream I'll have to eat come Sunday.

On a side note - probably unrelated:  I don't know what it is, but I can't get out of bed in the morning.  I've even been going to bed earlier and getting like 7-8 hours of sleep instead of the usual 5.5-6.  I seem to sweat a lot more than usual.  I helped my buddy with the couch Wed night and he hardly sweat at all, but I'm completely drenched in sweat.  It's embarrassing!  Is there a doctor in the house?  lol

NB 758s #1 Miles: 6.21
Weight: 168.50
From Burt on Fri, Aug 20, 2010 at 21:20:05 from

Maybe your priming yourself for a massive heart attack.

Love the pictures from your last entry.

From baldnspicy on Fri, Aug 20, 2010 at 22:42:30 from

That's why I always wear my RoadID 24/7. I'm sure I'll wind up on that website telling my story of how it saved my life...or featured in the papers telling how yet another (half) marathoner died during the race.

Slow milesFast milesTotal Distance

Walked probably .5mi of this today.  AP was 9:59 even with the walking.  Legs were like lead, but the cardio was OK.  I'm trying to figure out if this is a leg strength deficiency, endurance, or ??  Next week has got to be better.

NB 758s #2 Miles: 4.04
Weight: 168.00
From SlowJoe on Sat, Aug 21, 2010 at 11:36:04 from

I had a couple of rough ones this week too. What helps me sometimes (mentally and physically) is to start off really slow and pick it up a little each mile; when I do it the other way around I'm miserable. Next week my goal is to force myself to do outdoor runs with slow first miles. It's so much more enjoyable that way, even though it feels like you're going way too slow at first.

From baldnspicy on Sat, Aug 21, 2010 at 13:36:16 from

Thanks, Joe. I definitely have started out a couple of my runs (yesterday & today for sure) at a slow pace with just the goal of going a good distance. I figured that if I ran at a 9:00-9:30 pace that I'd be able to cruise for a good distance. What I'm finding is that I'm tiring easily and it's not from my HR getting real high. Most of the time it's down in the low to maybe mid 150s. Usually, I'm up in the high 150s to low or mid 160s.

Today, the legs just felt really heavy and trying to get them going at a faster pace was tough. I think I do much better (more efficient, etc) at a faster pace - 8:30-8:15 but it just wasn't happening today. I think I should be able to run in those slower pace ranges without feeling like this, though.

I have until Sept 7 to sign up for the half. I have until the first to sign up for the Steeler 5k. I don't want to do the half unless I feel confident in my fitness level to run the whole thing. If I don't do the half, I'll do the 5k for a nice PR. Either way, I plan to do the 5mi trail race in November. After this, I'll be training for the 10-20mi race in January, so I'll definitely need some good mileage by then.

The first two halfs I've done, the longest runs I've done in training was 10 miles, and only once or so before. Lately, I've had a hard time just doing 6-7, which isn't very encouraging.

I'm going to give the ol' legs a rest over the weekend and I should be feeling better on Monday. I may not ride the bike at all next week and see if that helps me to run better. Doing both may just be wearing me out too much. I dunno.

Besides, when I ride down to work and run before coming home, the first 1/4mi I feel like I am just learning to run again. It's weird how my body remembers the biking motion and has to figure out how to move the legs for running, even after hours of being at work. It's like after you've skated for a couple of hours and take the skates off. It's weird.

Thanks for the encouragement! I think the negative split approach will be good for me as well. I've got to try that out this next week and I'll report back. Thanks!

Slow milesFast milesTotal Distance

Didn't hit my goal (again) but I'm feeling confident about this week!

5 days running, 25+ miles

Weight: 0.00
Slow milesFast milesTotal Distance

Didn't bike in to work today.  Hit the gym about Noon and decided to hop on the TM.  I started the 10k program but after about 4k a buddy hopped on the TM next to me and I had to slow down so I could carry on a convo with him.  After about 5.3k I stopped it and just restarted it doing some intervals for 20 mins.  Did another 2.83mi.  Guessing at the exact mileage, but 5.75mi ought to be close.

Feeling better about the running after a restful weekend.  I'll run something a little easier tomorrow so I can do well on Wednesday. It's gonna be a toughie!

NB 758s #1 Miles: 5.75
Weight: 0.00
From Burt on Mon, Aug 23, 2010 at 23:08:13 from

Sounds like a good workout.

From rAtTLeTrAp on Tue, Aug 24, 2010 at 11:24:10 from

Good job! What's on the schedule for Wednesday?

From baldnspicy on Wed, Aug 25, 2010 at 21:44:41 from

Thanks! It was a good workout and I was feeling good!

Slow milesFast milesTotal Distance

I think I'll start splitting up my entries with the stats at the top and the commentary below.  That will make my life a little easier when I go back to review my stats.

Ran a fast-ish 5k on the track in 22:58 (7:24 AP) - splits:  7:44, 7:19, 7:12, 6:57 (last .1mi pace)

Then ran an easy 2mi (8:41 AP) on the track to cool off.


What a difference a few days makes.  I don't get it.

Had to get up early today to take a friend to the hospital for a procedure.  My wife volunteered to do it but based on how early it was, I knew she was volunteering ME.  No biggie, dropped them off and came back to work from home since my son had his tour of his newly renovated school today.  I should have gone for my run after dropping them off since I knew I had my podiatrist appointment today and the likelihood of running before the 4pm appointment was slim and after never feels good.

Work was good, tour was nice (aka let us show you what all your taxes go to), and as predicted, no run before the appt.  Got two cortizone shots in each foot and they hurt like a motha!  I think she was in a hurry because she didn't freeze the injection spot as much as she should have.  She also adjusted my orthotics since they were allowing me to put more pressure on my big toes than I should be, hence the wear right under the big toe joint.  Plus, the extra padding should help that nerve pain.  I wanted to get my orthotics checked out before now, but I'm too cheap to pay the $30 copay to go in and get checked out.  If I get injected I don't have to pay it and I knew I'd have to go back in anyways.  My wife doesn't get it, but in my mind, $30 is my entrance fee to the IKEA half.  I'd rather pay for a half marathon than a visit to the podiatrist if I can get that office visit free.

So, as I was leaving, the doc reminded me not to run until Friday or Saturday.  I asked why that was and she said that the cortizone needs to work, but mainly to keep the bruising down.  I decided to give it 3 hours.  I don't care much about some bruising.  That will go away.  I had to get my 5 runs in this week and after tomorrow's run, I don't know that I'll want to run on Thursday.  But then again, maybe I will.

So, in order to try and minimize any pain associated with the shots and to try out the orthotic mods, I decided to head to the track.  I was thinking about just jogging a couple miles and if I was feeling good, I'd do maybe 3-4.  No need to over do it before tomorrow, right?  Well, I began my warm up jog and was keeping it below 8:00 pace and feeling really good.  Feet felt great, weather was nice and cool (73F), and I was in the zone.  So after about 3/4mi of running 7:45-7:50 I decided I should try and see if I can come in under 24:00 in prep for the Steeler 5k, if I decide to do it.  The Steeler is basically flat as a track, so I knew if I could do it on the track I could do it in a race with 2,500 people and high adrenaline.  Even with the slower 3/4 mi start, I finished under 23:00!  I was pretty stoked!  I was negative splitting the entire 5k except for a 1/2 mi at about the 2mi mark where I went from a 7:12 to a 7:17 pace.

I was chatting with my buddy at work and I think I'll use the Steeler 5k as a quality workout before the half.  I'll add in a couple of miles that day to keep the mileage, but that will be my speed workout for the week.  So, I'm pretty sure I'll do it.  I just don't want to hurt myself trying to get a huge PR and then not be able to PR at the half.  I gotta say, it's nice to be slow because the PRs come a lot faster and easier.  :-)

Family convinced me to pick up pizza on the way home from the track.  It was going to be a 25-30 min wait and I seriously considered putting in some more slow miles while waiting for the pizza.  I was feeling good, but I knew I had already done 5+ and another 3 would have been awesome, but I want to do well in tomorrow's hard workout.  So, I read the news instead.

It's been a few hours now and my feet (mostly the injection sites) are a little sore.  The orthotic adjustments seem to work well, so that's good.  I'll know for sure over the next week or so.  Yesterday was OK, but today was very good.  I'll be on track for a great couple of races if I can keep this up.  :-D

PS:  If you've made it this far, you get a special bonus.  I was browsing through the Rite-Aid ad and they had their supplements buy one get one free and I saw one that caught my eye.  I don't know if it would do anything for running, but I'll pass it along anyways:  Horny Goat Weed.  Check it out.

I'm going to go in there and ask if they have it tomorrow.  Do I ask if they have Horny Goat.  No, Goat Weed?  No, I guess there's no easy way to ask for it except by it's full name.  I just hope they don't have to ask over the intercom.  lol

NB 758s #2 Miles: 5.25
Weight: 0.00
From rAtTLeTrAp on Wed, Aug 25, 2010 at 13:02:57 from

Holy smokin' splits Wes! Maybe I should get some cortizone shots in my feet.

I'm pretty sure that horny goat weed is for endurance... but not on the track ;)

From flatlander on Wed, Aug 25, 2010 at 13:09:12 from

Can't wait for your report today, on several levels.

From baldnspicy on Wed, Aug 25, 2010 at 21:48:15 from

Yep, RT, those were pretty close to yours! Don't get shots. They hurt like crazy! just keep doin' what you're doin. It's working for you. :-)

Glad you enjoyed the herbal tip. BTW, I looked for it at the Rite-Aid next to work and they didn't have any. So I asked at the counter just to make sure I didn't miss it. They said to try a bigger that is.

Slow milesFast milesTotal Distance

One day like this makes up for the crappy week I had last week.

At noon, went to the running class. The plan was a 5min warm up, then 3 x 4min tempo with a 2 min rest.  Warmup and rest was about 8:50 pace, tempo was 7:30.

This evening I had to take Annalee to the church for mutual and since this was the last week before scouts starts, I figured I'd go for a run.  What else was I gonna do?  Went farther than I had thought I would, but here's the paces:  8:06, 8:47, 9:09, 11.26, 9:07 (.73mi)


Last week, I just followed Leah on the tempo pace and I'm pretty sure we were faster than we should have been.  I'm guessing closer to 7:15.  It was hotter last week too, which I think definitely made it harder.  Today, we had all 4 runners and so the two faster ones went off with Greg and Jake and I stayed a little back with Leah.  Jake and I are about the same level.  I made sure to bring the Garmin because I wanted to be closer to my target paces.  We were shooting for a 7:20-7:30 tempo pace.  We did pretty well, with a 8:50 rest period.  I would have liked to have gone a little faster than the 7:30 tempo, but it worked well for both of Jake and I.  Jake and I will be running again on Friday.  Tomorrow, I'll take it easier.

This evening's run was pretty fun.  I couldn't find another cemetery, so I mapped out a route on and it looked virtually flat.  It wasn't.  It was a lot of rolling pavement.  I missed a turn and went down the 1/4 mi hill I didn't want to go down.  I walked a little on the way back up.  Otherwise, ran the whole thing.  I was shooting for a 9:00 or so pace since I was really just trying to get some time in.  Went faster on the way out than I should have, but I brought it back before I was done.  A bit tired tonight, but with the exception of the sore injection sites, I'm doing well.  I've got to keep the mileage a little lower tomorrow.  I don't need to be injuring myself. 

Plan for the rest of the week will be to do about 3-4 tomorrow and Friday then get in some good mileage on Saturday if I'm still feeling good.  Great quality miles so far this week.  :-)

NB 758s #1 Miles: 2.98NB 758s #2 Miles: 4.73
Weight: 165.50
From baldnspicy on Wed, Aug 25, 2010 at 22:38:02 from

Rewarding myself with the Netflix that arrived today: Smokey and the Bandit. Sooo many great quotes!

From Burt on Wed, Aug 25, 2010 at 23:30:21 from

I love Burt Reynolds.

From SlowJoe on Thu, Aug 26, 2010 at 01:36:24 from

Nice week so far - screaming fast 5k yesterday, now you're doing a double on Wednesday! I like the new demotivational poster.

From flatlander on Thu, Aug 26, 2010 at 13:31:16 from

Smokey and the Bandit was not the inspiration for Sally Fields' memorable Oscars speech, I take it?

From baldnspicy on Fri, Aug 27, 2010 at 21:02:55 from

Burt is awesome.

From baldnspicy on Fri, Aug 27, 2010 at 21:04:13 from

Joe - thanks, that's one of my favorites. I've even considered spending the money to buy a non-digital one. I loved the speed of my 5k even though it was on the track. :-)

Sorry, Flat. I don't know what you're talking about?

Slow milesFast milesTotal Distance

Just put in a couple easy miles today at about 9:20 pace and a little upper body strength.  Still feeling good.  :-)

NB 758s #2 Miles: 2.25
Weight: 0.00
From SlowJoe on Fri, Aug 27, 2010 at 00:49:38 from

Looks like you are in great shape to hit your goal, keep it up.

From rAtTLeTrAp on Fri, Aug 27, 2010 at 16:38:14 from

Awesome! 4 days in a row, 20+ miles. You're almost there.

From baldnspicy on Fri, Aug 27, 2010 at 21:07:08 from

Thanks again, Joe. I'm feeling really good this week and taking advantage of it. I'm trying to keep myself in control or I'll likely sabotage my half by trying to run too much or too fast.

Yeah, Trap, with today's run I've almost hit the weekly mileage goal. Already beat the last couple week's mileage. Just gotta keep from over doing it.

Slow milesFast milesTotal Distance

Ran downtown about lunch time with Jake.  We both were looking to just keep it easy, very conversational, and get a few easy miles in since we were both planning a longer run this weekend.  Kept about a 9:50 pace or so.

Beautiful weather this last week.  Low 80s with nights in the 60s.  Fantastic running weather.  Maybe that's been my secret this week.

Looking back at my goal for the week, I feel like going out and running another 0.09 miles so I can make my goal today.  I guess it will give me a reason to get up and go for a run tomorrow.  lol

Signed up for the half today, so I'm committed!

NB 758s #1 Miles: 4.06
Weight: 0.00
From Rob Murphy on Sat, Aug 28, 2010 at 07:32:43 from

Great job Wes. Having a race in the future to point to is the best motivator I think.

What half marathon are you running?

From Burt on Sat, Aug 28, 2010 at 13:14:50 from

People in institutions are commited, too.

From baldnspicy on Sat, Aug 28, 2010 at 13:26:13 from

Thanks Rob. The half is the IKEA Montour Trail race ( It's a mile or so downhill on surface streets then the trail is crushed stone and basically flat out and back with a mile incline to the turn around. The trail surface is very similar to the trail I run by the river downtown. It's an OK surface to run on. I guess it's softer than asphalt but I do have a little slippage when pushing off.

Burt - even committed people are let out for recreation.

Slow milesFast milesTotal Distance

9am, 75F

7.09 mi at 8:02 avg pace (154 avg HR)
Walked a lap
3 x 400s with short recovery (1:47, 1:41, 1:34)
0.75 mi cool-down at 8:10 pace


Ran at the track since I had almost put in my goal miles for the week and I wanted a softer surface to minimize stress.  I wanted to get some more miles at a consistent 8:00 pace and see how I did.  I figured 10mi would be a bit too long even though I really had wanted to get in a 10mi long run before my half and it would have been cool to see if I could do it at an 8:00 pace.  I settled on 7.09 mi at 8:00 pace or slightly below (had to get that 0.09 that I didn't get in yesterday  haha).  Pace was consistent between 7:50-8:00 for the first 5 miles then I started dropping off just slightly.  Partly due to some leg fatigue, but mostly the boredom of the track and letting my mind wander a little more.  I think the slowest split was about 8:10.  HR was consistent at about 154-155 which is good for me.  With some rest before the race, I should do OK.  I think the 1:45 goal may be a little fast but I'm going to leave it there because hitting 1:45 would be AWESOME!

I need to do some thinking about next week's plan.  I haven't signed up for the Steeler 5k on Saturday, but I'm pretty sure I'll do it.  We're supposed to have the ward picnic that day but the family isn't overly excited to go so maybe that isn't a factor.  It's a "large" 5k (2,500 runners or so) which would be the biggest race I've run and you finish in the stadium which would be very cool.  Assuming I do it and that I'm going to take the Thursday and Friday off prior to the half, which is the next weekend, I'm not sure what my quality runs will be next week.  Wednesday will definitely be a quality run since we're doing fartleks for class.  Maybe a long-ish run during the week?  I need to put some thought into this, but I'll probably plan on a easy Friday run with Jake again since that seemed to work well and was fun for both of us.

The week of the half, I'll probably just do some easy miles Mon & Tues, class on Wed, then maybe just a couple of slow miles each day on Thurs & Fri.  I want to be fresh for the half, so I need to take it easy.

No real pains or concerns.  I just need to keep stretching out the front of my right hip and my calves/achilles.  I was getting a little pain under my right arch, but with some care it seems to have gone away.  Basically, I'm feeling good mentally and physically going into the next week which feels great.  Confidence is high and even if I don't meet my goals, I'm quite certain PRs are going to be broken.

NB 758s #2 Miles: 8.59
Weight: 165.50
From flatlander on Sat, Aug 28, 2010 at 17:06:22 from

That is a very workout, good speedwork, looks to me like you will probably hit 1:45. Especially impressed you could hit the fast quarters after going hard for 7 miles.

From Kelli on Sun, Aug 29, 2010 at 11:23:45 from

Nice pace!! And I love the new picture!

From baldnspicy on Sun, Aug 29, 2010 at 16:44:44 from

Thanks, you two! The pace was pretty good but I think I may have to dial it back a little for the whole half, but I think I'll shoot for a consistent 8:00 pace and then try to speed up at the end.

The picture, Kelli, is just to train my mind for the half and how to mentally deal with getting chicked. :-)

From Kelli on Sun, Aug 29, 2010 at 19:01:16 from

Getting chicked is not so bad when they are wearing skirts....or so my husband says!

You will do great, sounds like a solid plan.

From rAtTLeTrAp on Sun, Aug 29, 2010 at 19:24:01 from

Agreed. Getting chicked isn't always a bad thing. Sometimes it can help take your mind off of the pain :)

You are definitely on track for some PRs. Keep up the good work!

Slow milesFast milesTotal Distance

Goals for this week:

4+ days and 25+ miles sounds OK with a 5k race on Saturday

Weight: 0.00
From Burt on Sun, Aug 29, 2010 at 17:19:20 from

Good luck on the 5k.

From baldnspicy on Mon, Aug 30, 2010 at 18:23:53 from

Thanks, Burt

Slow milesFast milesTotal Distance

Pretty slow pace (9:40 or so).  It was hot and kind of humid. Mondays are always the worst running day of the week.

NB 758s #1 Miles: 3.80
Weight: 0.00
From Burt on Mon, Aug 30, 2010 at 19:27:35 from

Mondays are kind to me.

From Steve on Mon, Aug 30, 2010 at 20:59:23 from

It is only going to get hotter the next couple days, stay hydrated! Monday runs are hard to do but they sure do beat sitting at work!!!

From baldnspicy on Wed, Sep 01, 2010 at 22:56:32 from

Hydration isn't usually a problem during the week. I have a bottle of water with me all day at my desk. I usually put down 35-40 oz before my lunchtime run. It's the weekend that I don't drink as much as I should.

Any run is better than sitting at work. That's why, even though I could run before work (or more likely after work), breaking up the day with a nice run always makes me feel better.

Slow milesFast milesTotal Distance

Easy with some walking and some strides.

NB 758s #1 Miles: 4.00
Weight: 0.00
Slow milesFast milesTotal Distance


Easy jog and a 400m warm up @ easy pace
Intervals done at interval pace (~ 100sec per 400m) with equal active rest between

800m - goal was 3:20, did it in 3:17
Active rest for 2:20
400m - goal was 1:40 (100sec), did it in 98sec
Active rest for 1:50
400m - goal was 1:40 (100sec), did it in 101sec
Active rest for 2:15
800m - goal was 3:20, did it in 3:22


Rode in to work today.  For the running class, we warmed up with a slow jog over to the 400m oval at the park then did intervals.  There's actually a semi-oval (more egg shaped) walking path that's exactly 400m.  Guess the designer was a runner.

Although not the fastest in the class, there were a couple of the guys that were falling off at the end and not hitting their goals.  I was happy to see I kept a pretty even pace at that pretty fast 6:15-6:25 pace.  Even splits throughout was my goal.  I could have done a few more intervals and/or done these a bit faster since I was feeling relatively strong today, but will call this my quality workout before the 5k on Saturday.  This was a workout I needed to get feeling better after a couple of blah days this week.  Tomorrow and Friday will be easy runs with probably biking to work.

NB 758s #1 Miles: 2.50
Weight: 0.00
From Burt on Wed, Sep 01, 2010 at 17:28:56 from

I think because you overachieved on your first couple of intervals, it caused you to not hit your goals on the last few. Just kidding. Great job.

From rAtTLeTrAp on Wed, Sep 01, 2010 at 17:38:29 from

Looking forward to a PR report this weekend. You are gonna rock! You should wear that flame shirt.

From baldnspicy on Wed, Sep 01, 2010 at 21:22:08 from

Burt - yep, I figured I could pull back some on the last two intervals. Why overachieve for all 4?

RT - I'm looking forward to it too! I'd wear my flame shirt if my wife hadn't donated it behind my back. >:( Besides, that's your signature outfit. I need to find a bright flame dorag! THAT would be awesome!

As always, my race report (PR, of course) will be posted in my very verbose style, so rest up. It could be a long read. lol

Thanks for the support, guys. I blog for my own history and it's nice that you comment. I wish I had a lot more time to read everyone else's blogs.

From flatlander on Wed, Sep 01, 2010 at 22:53:28 from

Don't worry about reading our blogs, just run fast and write long. Good running today.

From baldnspicy on Wed, Sep 01, 2010 at 22:58:05 from

Yeah, but reading the blogs is "funner" than writing. Especially the race reports. :-)

Thanks, I'm feeling pretty good for Saturday. Today was a good pick me up.

From Kelli on Thu, Sep 02, 2010 at 13:23:13 from

You surpasses almost every one of those "goal" paces (and the last one was close, call it a draw). NICE!!!

From SlowJoe on Thu, Sep 02, 2010 at 16:51:50 from

Really speedy stuff, nice job!

From baldnspicy on Fri, Sep 03, 2010 at 09:56:23 from

You guys are all way too nice. Thanks for the encouragement!

Slow milesFast milesTotal Distance

Today was my suntanning run/walk day.  Started out thinking I'd do maybe 4, but after a mile I was just not feeling like it, so I took the shirt off and did some run/walk combinations while I enjoyed the 92F temps mid-day.  Got some sun, not much running, but that's OK.

Oh, and I biked in today.  Saw my marathon buddy when we were locking up the bikes this morning.  We chatted for a couple of minutes.  When I went for my run around noon, he was coming back from his run with Leah.  I was walking across the bridge.  I don't think they saw me which is good.  I would have been embarrassed.  They were flying and I'm sure it was their normal "tempo" pace probably.  This afternoon, I was falling asleep at my desk - this never happens but I was tired today, obviously - so I decided to leave a little early.  I was riding home at a fairly leisurely pace and who comes flying by me?  Yeah, Greg.  I don't think he realized it was me or he would have slowed down and said hello.  Again, I'm glad he didn't recognize me.  lol

NB 758s #1 Miles: 2.00
Weight: 0.00
Slow milesFast milesTotal Distance

Scheduled rest day and race packet pickup.  Feeling OK.  We're hitting the Pirates game tonight since they're giving out fleecies (think Snuggies) and we're taking my daughter's new boy friend (she keeps telling me they're not 'going out' since she's not 16 quite yet) and my son's friend.  Should be a good time.  I've committed to myself that I am NOT going to eat a bucket of wings, but I may treat myself to a cone if I eat a decent meal sometime today.

Weight: 0.00
From Rob Murphy on Fri, Sep 03, 2010 at 10:53:55 from


I hope Stargell and Clemente come through for you guys tonight.

Wait, I was having a flashback to the 60s when the Pirates won games.

From flatlander on Fri, Sep 03, 2010 at 11:01:23 from

Good luck in your race, and good luck to the Pirates (had to check our own schedule before I said that, to make sure they weren't in Pittsburgh tonight).

From baldnspicy on Fri, Sep 03, 2010 at 11:49:34 from

Oh come on, Rob. You don't have to go back that far. It's *only* our 18th consecutive losing season. Last year we set the record at 17 but we weren't satisfied with that. We needed to do one better. But hey, who cares when you get a snuggie. lol

A few weeks back, I was listening to the game on the radio while my daughter and I were driving somewhere. They announced that with that loss, they were one game away from an 18th losing season making them the record holder of losing seasons in ANY north american pro sport. I had to explain what that meant to her, that even with all the games left in the season, they'd have to win every single one to be over 500 - a winning season. She said...yes, but they can still have a winning season if they win every game from here on out. I told her, of course that's true, but the likelihood is extremely low in a game like baseball where one pitch can change the game from winning by 2 to losing by 2 (grand slam, for instance). She said, "Yes, Dad, but there's *still a chance*, right?" All I could say is, "Yes." She is such the optimist and has a heart for the underdog. I didn't tell her the next night they lost.

Flat, just checked the race weather forecast and it's looking pretty good. Race time it should be about 60F but a 15-18mph wind. Thunderstorms today, but they should be cleared up by game time. If not, I'll just huddle under my snuggie.

Race: Gatorade Steelers 5k (3.1 Miles) 00:22:39, Place overall: 301, Place in age division: 29
Slow milesFast milesTotal Distance

Today couldn't have been more perfect.  Weather was cool - 58F and low humidity, some wind.  Course is completely flat and is considered a very fast course.  Garmin says the course was 3.20 mi, but I think that may have been a function of running a couple of streets with tall buildings on either side and a section where we were running under an overpass for about .15mi.  Bottom line, I got a great PR and everyone else I knew running it did very well too.

Splits:  7:10, 6:50, 7:19, 1:20 (0.20)

Got to the race with plenty of time and with the exception of almost forgetting my timing chip in the car, the warm up was uneventful.  My daughter came with me and she went in to get a good seat in Heinz Field (Steeler's stadium) where the finish line is.  I warmed up with some slow running and some high knees, butt kickers and some stretching.  They always start late from what I had heard and they didn't disappoint.  They had traffic on the course that the police were trying to get cleared.  The race was supposed to start at 9am but the gun didn't go off until about 9:35.  I don't know if they meant they'd start all the chatter, introduction of former Steelers players and coaches, national anthem, etc at 9am or whether they'd have that all out of the way and the gun firing at 9am.  Didn't matter too much to me.  The weather was great and I just kept moving to stay loose.  The last thing I wanted was to pull something and make next week's race miserable.

There were over 3,000 runners this year, up from about 2,600 last.  I knew with my 24:00 goal that I'd be in the first 1/3 or so of the finishers, but I also knew from my few racing experiences that I tend to spend too much time trying to get around people that start too far towards the front.  I didn't start far enough forward even though I thought I was pretty well positioned.  That stressed me out and I felt like I was playing catch up the rest of the race.  Part of me was upset at these people, but I realized that I am to blame for not starting farther ahead.  I just am not that confident with my ability to start out fast enough and then hold it.  I was passing lots of people even after the first 0.5mi that it took me to get out of the congestion.  I didn't look at my Garmin much in the first mile, so I was pretty surprised when I came past the first mile marker and they were yelling splits.  It was just under 8:00.  I was shocked.  It sure seemed a lot faster. I had my Garmin setup to show my HR, mile split avg pace, distance, and split distance.  I had heard the mile markers weren't exactly right, so I chalked it up to that and the slow start.

During this first mile, I latched on to a guy that had a shirt with a girl and a saying "Skirt Chaser."  I figured he had latched on to some faster chick and was chasing her, so I tried to stick with him.  As we were on our way back to the stadium, I was thinking, "man, this is going by quick and I'm cruisin!"  I was struggling some, but figured the end was in sight!  Then, as we ran past the door that leads into the stadium, it dawned on me that we still had to run around the stadium, back past the start, and down a street and back!  This was a HUGE mental blow.  I was about a mile from the finish at that point.

The last mile, I was trying to just keep my position.  I let a couple of guys go by me toward the end, but I did catch and pass the skirt chaser.  I didn't find the skirt, but I'm sure she was up there.  There was a point at about 0.3mi that I really wanted to just walk.   I knew I could walk it to the entrance to the stadium and still PR, but I knew if I did that I wouldn't be able to break 24:00.  I pushed through and as I entered the stadium, I saw 22:45 or so and realized that I wasn't going to be able to break 23:00 but I tried.  I hit the finish line at about 23:10 and stopped the Garmin.  Man was I disappointed!  I was so close to a sub-23:00!  Then I remembered the delayed start and looked to see what my Garmin said and I was totally stoked!  Yeaaa!

I don't have final results yet to know where I placed, but I did better than I had expected to do, especially with the stressful week.  I'm glad I took the last two days off since that definitely helped.  I would have had to do sub-20:00 to place in my AG, so it will have to be next year.  :-)

Overall, I felt great and am happy with my PR.  There are mistakes I made (starting too far back & forgetting about the details of the course) that possibly could have gotten me close to a sub-22:00.  With some more race experience, I think everything will come together nicely over the next year or so.  2011 will be a great year!!

They didn't tell me there would be ice cream at the end.  I would have blitzed for it! (Sorry, pic is terrible, but it sure tasted great!)  lol

Edit:  Added Overall and Division places.  I got chicked 45 times over.  Still, 301 out of 2,861 isn't too bad.  There were wheelchair and walkers which put it over the 3,000 mark.  I would have had to be under 18:04 to place in my AG.  :-(  It's gonna be a while for that, I think.  In the 40-45 AG, I would have had to be under 17:38.  Dang!  It's not gonna get easier as I get older??

NB 758s #1 Miles: 3.50
Weight: 0.00
From flatlander on Sat, Sep 04, 2010 at 19:39:57 from

Wow, what a great time, don't think I have seen a 5-minute PR for a 5K over a three-month period before. Great racing there, I don't think there is a great solution for crowding at the start line, you seemed to deal with it fine. You'll be breaking 20 before long, now that your speed is out in the open.

From Rob Murphy on Sat, Sep 04, 2010 at 19:50:58 from

Holy Cow that's a big 5k! I bet the winners were done before some people crossed the starting line.

Big congratulations on the PR. That always feels good.

From Burt on Sun, Sep 05, 2010 at 00:30:47 from

More like Bald and Speedy! Wow! You rocked the house.

From SlowJoe on Sun, Sep 05, 2010 at 01:35:02 from

Dude, great race. That is a huge PR! Looks like that first mile came out just fine, though I know that frustrating feeling of getting stuck like that...speed up, slow down, speed up, slow down. You'll break 22 for sure next time. Nice job.

From Teena Marie on Sun, Sep 05, 2010 at 10:26:19 from


Hope you are still on cloud nine from your huge PR. That is awesome!

Skirt Chaser: There are a series of 5Ks that are called "Skirt Chasers." The women start before the men do and the men try and catch up! :)

Please tell me that I am misreading something and that the icecream is not made by Turkey Hill!!!! :)

From baldnspicy on Sun, Sep 05, 2010 at 15:23:53 from

Flat - the 5 min PR is more like Barry Bond's HR record. It should come with an * since the first 5k, I started off with my daughter and it was a hilly course. This one couldn't have been flatter. I'd say it was definitely a 2:30-3:00 PR since I don't think that I could have run that much faster than 25:00 3-4 months ago.

Thanks Rob. It was a big race I don't know how long it took people to get off the starting line, but it took me longer than I thought it would based on being only 15-20 rows back.

Burt, I don't know if I rocked the house, but I was very happy!

Joe - I don't know how I came out of that first mile at 7:10 since the couple of times I did look down at the Garmin, it was usually when I was frustrated with the congestion and it was close to an 8:00 average which was much slower than I wanted to be at. So, I must have really made up some ground that second half of that mile, or maybe it wasn't as slow as I thought it was. I'll have to check the Garmin later.

Teena, it IS Turkey Hill. Got a problem with that? lol It was excellent, and with the concession area of the stadium, everything was kept nice and chilled, the ice cream frozen, and the cookies fresh! Plus, it was shaded and protected from the wind. A great venue, that's for sure.

I've seen race reports for the Skirt Chasers. I've thought I should start up a series like that out here, but I don't know if my wife would be too thrilled. I may have to make a case for it, though. :-)

Thanks everyone. This blog is awesome support and it's fun to read everyone's blogs and race reports. You're all so inspirational to me and that has helped a ton!

From rAtTLeTrAp on Sun, Sep 05, 2010 at 17:49:45 from

Nice work Wes! I knew you were going to nail this one.

From baldnspicy on Sun, Sep 05, 2010 at 20:46:24 from

Thanks Mike. You knew more than I did. :-)

From baldnspicy on Mon, Sep 06, 2010 at 20:07:10 from

Added my overall and division place and a little added commentary. Enjoy!

From Kelli on Mon, Sep 06, 2010 at 20:54:05 from

NICE!!!!! Being chicked is fine, but skirt chasing is more fun, huh?

Great job on the race, i am glad that it was a GOOD day!!!

Slow milesFast milesTotal Distance

Just a lazy couple of miles on the track.  8:20 AP

NB 758s #1 Miles: 2.02
Weight: 0.00
Slow milesFast milesTotal Distance

Just another couple of lazy miles on the track.  Tomorrow should be a fast workout with class.

NB 758s #1 Miles: 2.50
Weight: 0.00
Slow milesFast milesTotal Distance

For class we did 3 x 5min tempo runs with 2 min rest between.

An interesting side note.  Two other guys in the class did the Steeler 5k on Saturday and they both finished after I did.   They both did 2 miles in the 12:00 treadmill test.  Not sure how that happens when I was only able to do 1.71.  They both did theirs in the mid 23:00.  I was really surprised.  They both were pleased with their times so I know they weren't just having a bad day.

Oh...forgot to add that we went to Phantom tonight.  It was incredible (as always)!  We even got busted for taking pictures with the stage in the background...before the show...when everything is covered with tarps...

NB 758s #1 Miles: 3.50
Weight: 0.00
From Burt on Wed, Sep 08, 2010 at 17:39:16 from

I think you were on performance enhancing drugs that day. It's the only explanation.

From baldnspicy on Thu, Sep 09, 2010 at 07:33:58 from

You're going down with me since you gave me the "vitamin" shots.

From flatlander on Thu, Sep 09, 2010 at 14:19:50 from

You're just fast, more talented than the rest of us, that's all there is to it.

From baldnspicy on Thu, Sep 09, 2010 at 17:12:14 from

I think it's you two who are on drugs. ;-)

Slow milesFast milesTotal Distance

Ran the river trail after work.  Beautiful, 72F day and overcast.  Goal was to just run an easy pace without walking, focusing on good form and fast cadence, all while keeping it easy.  Accomplished all of that with an AP of 8:45, HR avg was 152.  Felt good and it was pretty easy.

I'm hoping that the 60% chance of rain will hold off for Saturday.  It wouldn't ruin my day, but just being cool would be fine with me.  I'm debating my strategy for Saturday, considering my mileage hasn't been that high and my longest run has been like 8 miles or so.  I wish I had a few 10-12 milers under the belt to feel confident going into the race.

My projected HM pace based on my 5k performance on Saturday is about a 7:55 - 8:00, which is ~ 1:44:00 finishing time.  Considering the two halfs I've done were in the 9:15+ pace range, that's quite optimistic!  I don't think I can hold the 8:00 for the whole race, so I either go out trying to keep that pace for as long as I can then just do the best I can from there on in, or I start out conservatively at about a 8:45 and then just try and pick it up as I go, trying to finish closer to 8:10-8:00.  I don't know that I'm going to hit my 1:50 goal, but I could surprise myself.  I'm still debating, but that's what's going through my head.  Aren't you glad you asked?  :-)

NB 758s #1 Miles: 5.78
Weight: 163.00
From SlowJoe on Thu, Sep 09, 2010 at 17:20:16 from

My completely uneducated, unexpert, unsolicited advice is to not short-change yourself. It looks like you're in a lot better shape now. Anyway, good luck this weekend!

From flatlander on Thu, Sep 09, 2010 at 17:25:50 from

Hard to tell, those equivalency numbers are usually pretty good, but they assume a certain amount of distance-specific training. I think 1:50 might be too conservative, though.

From baldnspicy on Thu, Sep 09, 2010 at 17:40:11 from

Thanks Joe & Flat. Advice is never unsolicited and based on both of your experience, neither of you are uneducated or in any way not experts!

I think I'd rather go out a little faster with the hope of being able to hold it and/or pick it up in the last 5k, knowing there's the the risk of bombing and finishing slower than I had hoped. If all the stars align and Burt's Vitamin shots do the trick, I may be able to hit my 1:50 goal. I'd hate to take it easy and then not be able to pick it up because my body's gotten used to the slower pace, or having too much at the end and sacrificing some minutes because I went out too slow.

I'm no expert at racing so one day I've got to figure out this drinking while running skill as well as the Gu's, etc. I think I'll need to get some Body Glide when I go out to the running store tomorrow. Vaseline has worked well for me in the past, but I need to get serious. :-)

From Steve on Thu, Sep 09, 2010 at 20:22:17 from

Nice pace and sounds like nice weather. I think that as long as you keep your head together and don't give up you will do great! Just know you are a champ and you will do well!

From rAtTLeTrAp on Thu, Sep 09, 2010 at 20:50:27 from

If your goal is 1:50 then I say you should start out at that pace(8:23) after a short pre-race warmup. I'm no expert either, but I believe even pacing is the most efficient way to go, especially on longer races. "banking" time always sounds good, but rarely helps. Try setting the auto lap for a mile on your garmin and then use the "avg pace for current lap" on the display as your guide for a nice consistent run. That screen is much more accurate than the "instant" reading and it's a lot easier than you would think to make small adjustments as you go during each mile.

There's my 2 cents :)

Good luck! And definitely go for the bodyglide, it's good stuff.

From baldnspicy on Fri, Sep 10, 2010 at 07:19:13 from

Steve & RT - Thanks! I suppose an even goal pace is best. If I'm feeling good for the last 5k I can kick it up a notch to finish fast.

I setup the Garmin with similar settings to what you suggest, Mike, for the 5k. The instant pace, I agree, isn't that accurate, but the lap seems to be quite good. The thing I've used the instant for is to see what pace I'm at at that moment. It helps when I see an 8:00 lap pace, for instance, and I want to see if I'm over or under that at that moment. It may not be 100% accurate, especially if you just walked through a water stop, but it gives me some more feedback. I certainly wouldn't rely on it heavily.

In the JASR Half, I had it setup with a field for the AP for the run since I knew what I needed for my goal and the instant to see where I was. I think I'll set it up similar, adding the AP for the lap and I'll likely set the lap to be 1/2 mi. I find that 1/2 mile is better for me so I can get a more fine grain view of my AP.

I'll have to play with the Garmin today and get the fields setup and make sure it's 100% charged!

Thanks for the encouragement, everyone. It looks like I could do better than I expect. A PR of any size would make me happy considering my lack of real HM training going into this. I just need to find a skirt to latch on to, I think. ;-)

From Burt on Fri, Sep 10, 2010 at 12:03:44 from

Yes, that's what we call them. Vitamins.

From baldnspicy on Fri, Sep 10, 2010 at 13:19:18 from

I'll need another "dose" for tomorrow

Slow milesFast milesTotal Distance

Today is packet pickup day and I've got a ton of work, so I doubt I'll run at all.  Yesterday made me slightly sore for some reason, so I'll just chill it.  Here are some videos for your enjoyment.

First off is Kermit and Justin on SNL.  It's one of my favorite JT skits.  There are others but with the exception of one word, this is family friendly unless you have a youngster that will be troubled by Kermit being "revealed." 


Next is one of my favorite Boyz II Men songs from back in the day.  It will remind me tomorrow that eventually I'll get to the end of the road and the race will be over.

Weight: 0.00
Race: IKEA Montour Trail Half Marathon (13.1 Miles) 01:51:47, Place overall: 267, Place in age division: 26
Slow milesFast milesTotal Distance

55F and overcast at start.  Goal was to run a consistent 8:25 or so in order to come in under my goal of 1:50.  I didn't quite make it, but this was still a great PR and I feel good about the race.  Edit:  267 out of 729 total runners and 26 out of 63 in AG.

Yesterday, my wife and I drove out to Elite Runners & Walkers store to pick up my race packet and I talked her into getting some walking shoes since she committed to the 1 mile walk/run with her Goal Group at the Dirt Monster race in November.  To get ready, she's going to walk the dog every day, so we got her some nice Asics 2150s in purple.  She's excited about them and I'm proud of her for setting that goal!  The kids still haven't decided if they want to volunteer again or do the 1 mile walk/run.  I'll be running the 5mi race and it could be a AG finish for me since it's a pretty small race.  lol  Then we hit Olive Garden last night for their Never Ending Pasta Bowl and we came home and went to bed.

The race started at 8am out in Robinson, PA, which is about a 25 min drive from home.  Getting everyone up and rolling (including myself) was a little challenging, but we were out the door by 6:20am.  To "reward" the fam for getting up, we hit McDonalds for breakfast on the way.  We scouted out their parking location then went to the top of the hill where the start was to drop me off.  They would be at about the 0.8mi point and at the finish which would be perfect for picture taking.

I just needed to get my timing chip and use the Porta Potty and get some warm up in.  I got my timing chip at about 7:30am then looked for the line for the POP.  It was long too!  Crap.  I knew if I didn't use it now, I'd regret it on the course since I was going to have to use it in the next 2 hours.  By the time I got through the POP, it was about 10 min before the race.  I started walking over to the start line and saw my old boss from work and his wife.  His wife is a pretty good runner (she runs about a 4:00 marathon and ran Boston this last year), but he is a "plodder" (his word, not mine).  She was shooting for a 1:50 or under and he was looking to do 2:15 or so.  They both ran the Steelers 5k last weekend (her: 24:54, him: 27:34), which I just looked up.  I figured maybe I'd stick with her if I caught up to her (she headed towards the front to avoid fighting people on the trail).  I wasn't going to get in any warm up in the next 3 mins, so we chatted some and I did a little stretching.  I assumed they'd have the mats out to start the chip timing anyways, so it wasn't a huge deal to be a little farther back.

The gun goes off, and I bid my friend goodbye and start heading down the hill, waiting for the mats.  There weren't any, so I just started the Garmin.  I guess everyone had the same start time.  Oh well, no biggie.  There was a large mass of people going down this 0.8mi hill and everyone seemed to just be on cruise control.  I hadn't warmed up well, so I took it easy and used that as my warm up.  My plan was to give my long sleeved t-shirt and cell phone (I had been giving the fam updates on when it actually started, etc), but opted to keep the cell phone so I could let them know how I was doing and give them an idea of when to be at the finish.

Here's me at the hand-off.  A short hello and I was off again:


Mile 1 (9:09):  Coming down the hill and the 0.2 mi onto the trail was just warm up and the trail was pretty narrow for all the people running on it.  I restrained from doing a bunch of weaving to get around people.  I had plenty of time left to work my way up, but there were several times I chose to go onto the grass and risk a twisted ankle to get around some people.  Fortunately, I didn't have any problems. 

From the 1 mile point on, the course is a 6 mi out and 6.1 back on the crushed limestone surface.  It was more tightly packed than the trail I run downtown which I was happy about.  Not much foot pushoff slippage.  That always frustrates me since I feel like I'm wasting some energy.

Mile 2 - 7 (8:19, 8:20, 8:00, 8:24, 8:37, 8:23): From where you turn onto the trail to the turn around at mile 7, it's a slight uphill incline.  It's not that noticeable until it gets slightly steeper at about mile 6, but you can tell it's not flat.  That last mile seems like it will never end.  The trail is beautiful and with the trees still full of leaves, it stayed shaded for most of the run.  During mile 2, I wished I had brought my thin mittens since my hands were cold and they never really warmed up (my son commented on it after the race when he took my hand walking to the car).  My texts to my wife were barely understandable (texting while running is hard) and made worse by cold fingers.  I could just send a text "5mi im good".  I think she figured out most of them.

Knowing that my boss' wife was shooting for my goal, when I caught up to her at about 2.5mi, I just trailed her for a little while.  But she was going about 8:40 and I knew I needed to be faster than that.  I passed her and figured she'd catch me on the flip side.

There's this really cool tunnel you run through at about mile 4.  It goes through a big hill and used to be used to be part of the railroad track.  Funny thing was that as everyone reached about 3/4 of the way through it, you'd hear all these Garmins beep because they had lost the satellite signal.  Up to that point, the Garmin was right on at their mile markers.  After that, it would say the mile was about 50m before the marker on the way out, then 100m before the marker after going through it on the way back.  A little annoying, but I was using it more for pace and I had it set to give me 0.5mi splits anyways so I didn't care too much.

I felt great on the way out, was pumped watching the runners coming back towards us after their turn around, and I was feeling like I could keep this up no problem.  I was passing people and hadn't been passed since mile 1.  In fact, it felt too easy at the turn around.  My only discomfort was the fine gravel in my shoes and the blister that I could feel developing on the outside/under my left big toe.  I'm not sure if it was more the rubbing on the shoe or the grittiness of the gravel that was making my blister develop.

Mile 8 - 10 (7:54, 7:44, 7:45):  I was feeling so good at the turn around and even knowing full well that I still had half the race to go, I decided I wanted to kick it up a little.  I could feel the downhill during this first mile so I started to pick it up some, then I just maintained that pace for another 2.  I started to pass a lot more runners and still wasn't being passed.  I saw my boss' wife around the 8mi mark and my boss a while after that.  She didn't recognize me, I don't think, since I had had on my long sleeved white t-shirt when she met me at the start.

Mile 11 - finish (8:01, 8:34, 8:50):  The miles were getting tougher - slowing down!  Dang it!  Terrain was pretty flat, but I was tiring.  I hung on through the tunnel but once I was through there, I walked for about 10 seconds.  This is when Speedy Old Guy (SOG) passed me at a pretty fast clip.  Once he was past me about 20m, he stopped and walked.  I thought that was odd.  So I started running again.  I had been passed by a few people which I knew would happen when I walked, but I had to rest for a second.  I took off again and passed SOG a short time later.  Every maybe 1/4 mi, SOG would sprint past me and stop a ways ahead and walk.  It was kinda weird.  This went on until the end of the race.  I don't think he had me targeted, but it felt like it.

The last two miles were tough.  I walked probably 30 seconds total during these miles and my legs were dead.  I was being passed by a few more people, but I was OK with that, all things considered.  I was really wishing I had prepared a little better for this Half with some longer runs at this point.  I just kept pushing through but wasn't able to kick much at all at the end.  I saw the time and was happy with it.  It was a PR and a good one at that.  I felt like I redeemed myself from my first two Halfs by getting over a 10min PR, my time was much closer to what I feel like I should have run it in, and I beat SOG, so it's all good.  :-)

It was a little sad because they ran out of finishers medals.  Apparently, there is another Half coming up next month that's fairly large and they were denied their permits and had to cancel.  So they had a lot of last minute registrations for this one and had based their purchase of medals on previous years.  They typically have about 600 I think, but apparently they got a lot more.  They said they'd be sending them out to the people that didn't get one, but still!  For those of us who aren't going to win or AG place, I look forward to that token of my achievement.  I would have been ticked if I hadn't gotten one at the finish!

Loved the race, the course was great, and the weather was excellent!  Many thanks to my family for getting up so early and just hanging out for 2 hours while I ran.  They're awesome!!!

Here's some pics:

Finishing!  (Yes, I got chicked.  She was standing in the POP line next to me and I chatted with her husband/boyfriend.  She didn't say a word to me.  I wondered if she spoke english or not.)

An "I'm so glad I'm done" photo:

Stretch-out after the race.  Hurt so good!

And the final photo by the flags:

NB 758s #2 Miles: 13.10
Weight: 165.00
From SlowJoe on Sat, Sep 11, 2010 at 13:27:07 from

Great job Wes, big PR. Looking forward to the details.

From baldnspicy on Sat, Sep 11, 2010 at 18:19:18 from

Thanks Joe! Report is up. :-)

From SlowJoe on Sat, Sep 11, 2010 at 19:51:11 from

That was a good read, nice job. I never know when to start pushing the pace, guess that comes with experience. I'm thinking with a few long runs under your belt you'll be holding that sub-8 pace the whole time. Congrats on the PR.

From flatlander on Sat, Sep 11, 2010 at 20:16:25 from

I agree, more PRs to come in short order. It isn't fair to have to lose all that time at the start, you have a better attitude about it than I would have. I think that would have put you under 1:50 by itself. Glad you had a great day, very good running and a well-done report.

From Burt on Sun, Sep 12, 2010 at 01:11:55 from

Great job. You're going to pass me up soon.

Texting and running is tough business.

From Teena Marie on Sun, Sep 12, 2010 at 11:04:12 from

Very cool!!! A PR, beating SOG, and a medal!!! :) :) :)

A huge congrats! :)

From rAtTLeTrAp on Sun, Sep 12, 2010 at 12:42:55 from

I don't know how far back you started, but I'd bet you were pretty darn close to 1:50 actual time if not under. That is still a huge PR and you beat the old guy!(I don't know why, but that always feels good). Way to go! Nice pics too.

From Steve on Sun, Sep 12, 2010 at 13:19:10 from

Nice job Wes! Great Time!!!

From baldnspicy on Sun, Sep 12, 2010 at 19:01:43 from

In looking at the pictures, see the lady behind me with the white cap? I forgot to put it in my report, but I think she's the one that chewed me out at about the 4mi water stop! I had passed her about a half mile before, and as I always do, I carefully grab the water/Gatorade out of the volunteer's hand like it's some fragile egg or something then move to the side, off the trail and walk while drinking. This time, just as I grab the drink, get on the grass, and come to a near stop, I hear this woman yell, "IDIOT!! Don't stop!" as she passes me. I'm guessing it was me she was yelling at, but maybe it was someone that stopped in the middle of the trail that she had to go around. I don't know, but when I passed her (for the last time) about a mile up the trail, I wasn't sure if I should apologize or at least ask if I was the one she was angry at. In my mind, I didn't see anything wrong with what I did. I mean, if I could run and drink, I would. Heck, I can hardly run and breathe at the same time so I feel a sense of accomplishment just being able to grab a cup and get to the side of the course before I forget to breathe. I'm sure glad I beat her, and I'm glad she didn't sock me one as she passed by me at the end. That would have been a picture for the blog for sure!!

Joe - I do think that some longer tempo runs will help and then just getting the endurance up with longer easy runs, increasing the weekly mileage. The HR wasn't high, it was just the legs for the most part. I could have saved it for the end, but I don't know that it really would have made much difference time wise, since I think I would have been just as tired. I feel more "economical" at that 7:40-8:00 pace than I do at a slower pace, so it could have helped. Who knows.

Flat - I know I should be more upset about the start, but honestly, I was happy to be able to do the whole distance and get a nice PR. I know, I know, the fact that I PR'd and did as well as I did means that I was OK without the preparations, but in a race where I know I'm not going to win or be close to placing in my AG, what's 30 seconds? It's a bad attitude, and one that allowed me to be OK with walking a couple of times, but it gets me through the race. lol Seriously, I do need to go into my races feeling prepared and strong. Then I'll be confident about starting up towards the front more so I don't lose so much time at the start, and really pushing my limits. After a solid training season this winter, I'll be ready to hit the races in 2011, ready to kill some more PRs.

Burt - I'm always into pushing myself. Physically, mentally, and textually.

Thanks Teena. Everyone gets a medal, though. For us slow people, it's a nice token to hang on the wall reminding us of our achievement. :-)

Trap - I probably lost 30 seconds at the start & t-shirt drop off in the first mile. The other time to put me under 1:50 was lost with the short walks, I think. Could have been close, and the more I think about it, the more I'm disappointed in myself for having walked at all. Going into it, I told myself jogging at 12:00 pace is better than walking at 17:00. Next time it won't happen. :-)

Steve - thanks for your support on FB. You're awesome and we seriously need to think about that first marathon in 2011!

From seeaprilrun on Tue, Sep 14, 2010 at 08:47:08 from

What a great race report! It sounds like a really cool race! Congratulations on the PR! Looks like you will be taking out all you PR's soon. That sucks that they didn't have enough medals. I think the chic in the blue shorts in front of you looks hungry. So..let me get this ran the whole thing holding a cell phone in cold hands? That's impressive!

From baldnspicy on Tue, Sep 14, 2010 at 19:13:36 from

Yep, April. All my PRs will be going down this year. Next year they'll all go down again and I plan to set my marathon PR. :-)

I've never run with anything in my hands before. I tried running with a water bottle, but I felt all lopsided. That's how I felt with the phone until about 1/2 way through and then I thought to myself how I don't even realize I'm carrying it anymore. I tried to switch from my left to my right hand, but that felt really weird, so my left hand held it the whole time. Put a water bottle in my hand and my left bicep will be HUGE compared to my right since I probably won't be able to switch it.

From SlowJoe on Tue, Sep 14, 2010 at 19:35:47 from

That's funny, I usually run with a 20 oz gatorade bottle for half of my run every day and I have to carry it in the left hand as well or it feels too weird.

From baldnspicy on Tue, Sep 14, 2010 at 20:31:57 from

Weird. I have my huge Garmin on my left arm and just my light RoadID on my right and so I figured I'd be more comfortable with it in my right. Oh, and when I'm running with my ipod, it's on my left arm too. If I ever get a tattoo, it's going on my left for fear it would feel weird having it on my right and then not being able to do anything about it. lol

Slow milesFast milesTotal Distance

I was planning on a couple of miles this afternoon but work got in the way.  I may find a cemetery about midnight if anyone wants to join me.  I'll be running tomorrow for sure.  Purpose is just to get out and move some before Wednesday's class.  I think we're doing 6 x 400s at the point with 60 sec rests.

A little soreness in the hammies and achilles after the race.  Otherwise, I'm ready for the next one.

Weight: 0.00
From Rob Murphy on Mon, Sep 13, 2010 at 21:06:33 from

Hey Wes, you were up at Snowbird this Summer so you know what a race down Little Cottonwood Canyon would be like. Insane but fast.

From baldnspicy on Mon, Sep 13, 2010 at 21:15:10 from

Yep, and I've skied the resorts up there too. I even ran a little while I was up there but I was just taking it easy. I'd be hitting some serious mile PRs on that race, but they'd be rolling down the hill instead of running. I'd be out of control the whole way.

I think it's funny your daughter commented to Steve's kids. At least they didn't let it get to blows. :-)

From flatlander on Mon, Sep 13, 2010 at 22:27:21 from

I'll pass on the cemetery, anxiously awaiting your return though.

From baldnspicy on Mon, Sep 13, 2010 at 23:33:11 from

It's close to midnight...still working so I'm not going to get that run in. It will have to wait until tomorrow. Glad I didn't stand you up, Flat. :-)

Slow milesFast milesTotal Distance

I escaped from my cube to get in a short run.  Took it nice and easy and it felt good.  AP was 8:50 with a pick up to 7:30 or so the last 400m or so.  A little tight in places at first, but those got worked out and I'm feeling fine tonight.  Looking forward to class tomorrow.  Ready to work it hard.  :-)

NB 758s #1 Miles: 3.20
Weight: 0.00
Slow milesFast milesTotal Distance

Had class today. We did 5 x 400s with 90 second rests. Each of us did them at our prescribed paces. My goal pace was 100. I did all of them between 92-94. The legs were a bit rubbery after the 5th one. Then did some strength training with the medicine ball. That was a first for me. It was a good workout even without the higher mileage. I had considered a run this evening but I've been working crazy long hours this week at work and we had Scouts & YW tonight so I would have had to go out then. I chose not I flirt with the wife wrath by heading out about 10pm. I'll get in some miles tomorrow.

NB 758s #1 Miles: 1.75
Weight: 0.00
From Mattrow on Thu, Sep 16, 2010 at 08:56:38 from

Nice speed work. I would say your pace was great if you were able to run every 400 within 2 seconds. One thing I would suggest, warm up a little more before doing speed work. Then cool down. good run combined with some weight training, nice workout.

From seeaprilrun on Thu, Sep 16, 2010 at 09:24:04 from

Those are some rather speedy 400s. Nice! I agree with a longer warm-up though--gets your muscles nice and warm and the speedwork is less likely to get you injured. Good idea not to invite wrath of woman.

From baldnspicy on Thu, Sep 16, 2010 at 20:44:30 from

Matt & April - you're absolutely right. The warm-up run was probably about 3/4 mi and the cool down about 1/2 mi. It was OK, but I definitely agree with more warm-up and cool down, I just didn't have time before class this week. The class is only 45 mins and so we kinda have to do the pre and post workout on our own. They do some good drills though, which is good for me.

No wrath is good wrath.

From flatlander on Fri, Sep 17, 2010 at 12:13:38 from

Good workout, sorry you missed your cemetery run. I wonder if "they" missed you?

From baldnspicy on Fri, Sep 17, 2010 at 19:36:35 from

The undead have feelings too, flat. :-)

Slow milesFast milesTotal Distance

Splits:  8:23, 8:15, 8:45, 8:42, 9:18, 9:30, 9:28, 9:40

Yesterday was crazy and I didn't get a run in.  Today, I tried to go during the day but that didn't happen so I finally got to the gym at about 5:15pm and wanted to do about 6 miles, just easy pace.  I ran out the river trail to the end (~3.5mi) and decided to make tonight my long run so I continued on the service road by the rail road tracks.  I thought I might go another 1.5 mi then turn around making it a 10 miler, but after about 1/2 mile of running on a very loose, large gravel/stones "road" and feeling like I was going to twist an ankle every other step, I decided to walk for a minute then turn around.  As I was turning around, another runner came by and asked about the bridge up ahead.  He looked a lot more stable than I did on the surface.

Anyways, headed back...carefully...and by about the 6-7mi mark I was feeling quite drained and my knees were a little sore.  So I took it slow but by then I was pushing the 6:30pm time and the gym closes at 7pm.  I got back in time and had just enough time to shower, chat with Frank and get out of there right at 7pm. 

Oh!  On the way back, I noticed some movement on the other side of a fence. I've run by here probably 20 times this year but never noticed that there was a BMX "park" over there. There were a couple of guys on bikes doing all their trickery and I was feeling tired enough I almost gave myself an excuse to stop and watch for a little bit.  I debated whether it was more important to watch them or to make it back to the gym in time to shower.  I slowed...but didn't stop.

Headed back up to the office to grab my bag and had several emails I have to return tonight. Dang.

NB 758s #1 Miles: 8.00
Weight: 0.00
From seeaprilrun on Fri, Sep 17, 2010 at 20:33:35 from

I hate running on that kind of surface, it hurts my feet and definitely cramps the speed. Good luck tonight!

From flatlander on Sat, Sep 18, 2010 at 11:56:44 from

You are smart to slow down for that stuff, it is lethal. Good job on the run, nice speed out there.

From baldnspicy on Sat, Sep 18, 2010 at 13:48:34 from

Yep, I think I'll avoid that part of the trail. I had hoped I could just keep running out the service road to get in longer runs in the future. Oh well, plenty of other places to run. Thanks, you two!

Slow milesFast milesTotal Distance

Watched Undercover Brother & Joe Dirt today.  Relaxing sunday.

It ain't no thang

Weight: 0.00
Slow milesFast milesTotal Distance

Got out after work.  Beautiful day but a little chilly.  Can't complain though since it will start snowing soon, I'm sure.

Ran it fairly easy - 8:22 AP but the legs were feeling heavy and tired.  What's up with that?  I let them rest Saturday and Sunday.  I think they're spoiled little brats.

NB 758s #1 Miles: 4.50
Weight: 161.50
From Burt on Mon, Sep 20, 2010 at 23:05:28 from

Spank their little butts.

From baldnspicy on Tue, Sep 21, 2010 at 21:54:26 from

If they don't shape up they're going to be running sub-90 400s until they do.

Slow milesFast milesTotal Distance

I only had a little over an hour between meetings today, so I hurried down to the gym.  I forgot my Garmin which was probably best since I just hopped on the treadmill and did the 5k program.  Got a nice little PR on it today (23:33).  I haven't run it in a while and figured I'd just set the speed at 7.5 (8:00) and cruise through it.  But after 2k, I picked it up to 8.0 (7:30) and ran that for 1k, then upped it to 8.5 (7:04) for 1k then increased to 9.0 (6:40) by the end.  It was a good workout for the time I had.  Tomorrow is supposed to be an easy class since they're all running The Great Race on Sunday. 

Calling anyone that will be in Pittsburgh, within driving distance of Pittsburgh, flying through on a layover, or anyone that you know that lives in Pittsburgh, come run The Dirt Monster!  This 5 mile cross country trail race will "spank" you.  Pass it along if you're not fortunate enough to join me!  :-)

NB 758s #1 Miles: 3.50
Weight: 0.00
From seeaprilrun on Wed, Sep 22, 2010 at 07:30:59 from

That looks like a fun race--I take it you will be running it?

From Mattrow on Wed, Sep 22, 2010 at 13:28:48 from

Nice progressive run

From baldnspicy on Wed, Sep 22, 2010 at 17:33:01 from

April - heck yeah! I'm trying to recruit several from work. It goes to a good cause, so why not?

Thanks Matt. I didn't go into it thinking I'd do a progressive...sometimes it just feels right. :-)

Slow milesFast milesTotal Distance

Today was class and since everyone else is running The Great Race on Sunday, we had an easy day.  I didn't take my Garmin since I had left it at my desk but we did a 30 min easy run (probably 8:15 pace or a little faster) then did 5 x ~75m strides on the grass.  Felt pretty good but the "easy" run wasn't quite as easy as my prescribed "easy" pace (9:00).  It was fine though since it was just another training day for me and HMP is always a good pace.

I didn't count it, but I had to run to the car after work (again!) due to the thunderstorms.  This time I got to the car just before it down poured.   I still got plenty wet even with my compact umbrella...ella...ella, just not soaked to the bone like last time.  One of these days I'm going to get a decent full sized umbrella that doesn't collapse in anything over 5mph winds.  Shesh!  You'd think I'd learn. 

Oh, and I need to heed the weather channel text messages when they start coming in every minute saying that we're under a severe thunderstorm warning.  Today I left earlier than I normally would, but a lot happens in the 20 mins it takes me to get to my car with the winds we had today.  Thanks to my training, I was able to escape the down pour.  Until I'm as fast as Flat and Burt so I can out sprint the storm, it will always be a risk I take.  Livin' on the edge!

NB 758s #1 Miles: 4.00
Weight: 0.00
From Burt on Wed, Sep 22, 2010 at 18:32:52 from

A little Aerosmith, a little Rhianna, nice. As fast as me, ha! Now I know how allie feels when I give her a hard time.

From seeaprilrun on Thu, Sep 23, 2010 at 17:09:45 from

love it! Here in Kansas I have done my fair share of thunderstorm dodging. Always a good time!

From flatlander on Thu, Sep 23, 2010 at 17:26:27 from

Running away from tornadoes always increases your speed, hard to keep the heart rate down though.

From Kelli on Thu, Sep 23, 2010 at 19:47:25 from

Livin' on the edge indeed. And I totally would have counted the running to the car!

From baldnspicy on Fri, Sep 24, 2010 at 09:58:51 from

Totally agree with all of you! I should have counted the mile (I did last time) but I'm not going to meet my weekly goal even with it, so it's OK. I don't mind running in the rain/thunderstorms, it's being fully dressed in my work clothes with my backpack on filled with work papers and my laptop. That kinda spoils it for me.

From seeaprilrun on Fri, Sep 24, 2010 at 19:41:28 from

Oh yeah, that would be a party spoiler. I don't mind running in rain or wind, but if there's lightning or tornado sirens going off I go home.

Slow milesFast milesTotal Distance

My son and I are headed up to Campaganza this afternoon until tomorrow night, so I ran after taking my daughter to seminary.  It was nice and cool and the run felt great.  Wish I could have gone farther since it's not likely I'll get in a run tomorrow, but it will have to do.  AP was 8:27.

Scout camp should be fun tomorrow, but the "highlight" of the trip is that Smashmouth will be performing.  I sure wish I had a Shrek costume...

NB 758s #2 Miles: 4.25
Weight: 0.00
From SlowJoe on Fri, Sep 24, 2010 at 16:33:43 from

Nice job getting in the run. Have fun at camp - I look forward to when my girls are old enough to do more interesting things than Sesame Street Live.

From rAtTLeTrAp on Fri, Sep 24, 2010 at 21:06:21 from

Awesome! Enjoy the show and the time with your son.

From flatlander on Sat, Sep 25, 2010 at 10:58:40 from

Sounds like fun, nice fast miles. Must be a good time of year to camp up there.

From Burt on Mon, Sep 27, 2010 at 21:15:03 from

Happy birthday.

From baldnspicy on Tue, Sep 28, 2010 at 00:48:36 from

Thanks, all! Yep, camp was great. I posted some pictures on Sunday's post. Camping was beautiful and the weather was perfect!

Slow milesFast milesTotal Distance

Goals for this week:

1)  Turn 40 tomorrow
2)  Get 30+ mpw and 5+ days with 2 quality days

Had a great time at Campaganza with Zayne.  Tons of fun stuff to do, he found some friends so I was able to hang out (aka find a soft spot in the grass and take a nice nap) and enjoy the food.  They had great wings and fries (I had two helpings and finished off some of Zayne's).  I got a nice sunburn on my head.  It was nice and cool and I didn't take seriously their suggestion of sunscreen.  Oh well, I'll need some extra color for the winter.

Because we're LDS (aka Mormon) and had to leave on Saturday instead of staying over until Sunday, we had to camp in a huge field across the road from the parking area.  Everyone else camped down in the sub-camps.  Our area was nice soft, green grass with nice trees.  We also had real bathroom facilities with showers.  The sub-camps were all mowed down fields of hay or something rough like that.  Plus, everyone was packed in like crazy.  They didn't allow any Saturday departures from the sub-camps.  There were a few other LDS groups that camped near us, but we were all really spread out enjoying our space.  :-)  I woke up to a dead car battery Saturday morning, but that was easily remedied with all the scouts there looking to do a good turn that day.

Here's some pictures:

Zayne in the "Mouse Ball"


 Zayne throwing axes (they had a ton of EMS folks on site)


 Zayne hitting the button at the top of the rock wall


 Zayne kayaking for the first time!


 A lame picture of Tyler Bryant, the opening act before Smash Mouth.


Weight: 0.00
Slow milesFast milesTotal Distance

Happy 40th Birthday to me! Today begins my 5-year (or less) journey to my BQ time of 3:20.  I intended to start this journey with a run during the day today, but the run didn't start until about 8:30pm.  We ate a late dinner at my favorite Mongolian BBQ restaurant, which was great, but I knew I'd be regretting the very hot & spicy foods and stuffing myself beyond full when I ran.  I figured I'd hit the cemetery since it seemed fitting and what better way to celebrate with a little Thriller while running through the dark cemetery?  The cemetery I wanted to run is huge and I hadn't run there yet.  The gates were locked.  Dang!  It's up near the track so I just parked and jogged to the track.  It was all downhill and I felt like I was flying!  Woo hoo!

Got to the track and jogged an easy lap.  As I was jogging, I contemplated how cool it would be to get a track mile PR on my birthday.  I figured I'd try for a 6:30 mile.  I started out like a rabbit but I couldn't hold the pace after the first 800m (3:06) so I walked for a lap, then I tried it again.  This time I told myself I'd take it slower. Again, hit the 800m mark and stopped (3:20) with some bad stomach cramps.  Better, but still not what I felt like I could hold for a mile, especially with the cramping.  I was running clockwise on the track for these 800s and I think that messed me up psychologically, as well.  So I decided to start again and not leave without a PR.  Heck, I've hit sub-7:00 (barely) in races, why not on the track?

One last time, going the right way on the track.  Serious cramps after 800m that made me wonder whether I'd lose it out of one or both ends.  All I could think about was coming back home and blogging that I tried for my PR but didn't get it.  I knew I'd kick myself all night for giving up without going the whole distance.  So despite the pain and discomfort, I wouldn't give up.  Not as fast as I'd like, but it's sub-7:00 so now I consider myself fast (note:  no quotes).  Next stop is sub-6:00 so I can be like Burt and his 5:57 mile.  Here's the splits for my birthday mile PR:

6:56 (1:51, 1:45, 1:44, 1:36)

I ended up at a 6:10 pace at the very end, which was great after those fast 800s.  I just had to start out a little slower.  I am surprised the 3rd quarter wasn't slower because I purposefully slowed down - or thought I did - so I could finish the mile.  The negative splits look good.  :-)  The run back up the hill to the car burned the quads.  I'm realizing my legs just aren't that strong.  Gotta work on that.


I had camp all weekend, then Sunday was a crash and burn day trying to catch up on sleep.  Didn't get much sleep, but I did rest some.  I needed to do some work this weekend, but that didn't happen, so I didn't log on at all.  I forgot I had a 7:30am meeting this morning and didn't log on until almost 8am to realize it.  Birthday miracle - the 7:30am meeting was moved to Wednesday.  Whew!

Camping was awesome and we both had a great time.  I'm exhausted still, but will try and get a little more sleep this week.  See the pictures from yesterday...

NB 758s #2 Miles: 4.75
Weight: 0.00
From SlowJoe on Tue, Sep 28, 2010 at 19:43:03 from

Happy 40th! Nice job on the official sub-7, way to stick with it. Good luck on the 30 miles this week.

From seeaprilrun on Tue, Sep 28, 2010 at 20:44:52 from

Awesome sub-7--especially considering you did 3x800 first! That's quite a nice speed workout and I bet minus the stomach cramps you would have hit 6:30. OH yeah, happy 40th!

From baldnspicy on Tue, Sep 28, 2010 at 22:26:48 from

Thanks Joe. I think I'll hit my 30mpw as long as I can get in a run each day. Things are feeling good so far.

April, not sure about the 6:30 but I could have been a little faster. I gotta leave a little out there so I can keep getting PRs. ;-)

I'm officially a Masters runner now. My first race as a Masters will be the Dirt Monster. I might just place based on how small the race is. LOL

Slow milesFast milesTotal Distance

Great run tonight.  Today, tomorrow, and next Mon - Wednesday are all-day vendor presentations & "follow-up meetings."  After an 8:00 - 6:15pm session of sitting in a chair "watching a demo" (Ok, I was answering emails and troubleshooting servers) all day, I was ready for a nice run tonight.  It was nice and cool, about 55F with a light drizzle.  I love running at night.  I ran down to North Ave and back. It's a rolling set of hills and I just wanted to run easy after yesterday's speedy workout.  Figured I'd average about 9:15 or so, maybe closer to 9:30 with the hills, but I ended up faster than that.

8:38 AP (8:50, 8:27, 7:59, 8:47, 8:30, 9:15, 8:20 pace for .34mi)

I wasn't trying to go fast at all, the pace was completely conversational.  Even on the uphills where I was averaging about 9:30-10:00, I'd just keep the cadence high and the steps shorter.  I was never out of breath at any point in the run and I didn't walk at all.  Everything was feeling great.  It must be because I'm a Masters runner now.  Why didn't you old guys tell me?  No wonder you're all so fast!  ha ha

NB 758s #2 Miles: 6.34
Weight: 0.00
From Rob Murphy on Tue, Sep 28, 2010 at 23:30:45 from

Wes - happy late birthday! Mine's this Friday. 46!

I really appreciated your comment about my kids meet in Idaho last Saturday. Coaching is an inexact science - you hope you're doing the right thing by them, but it's hard to tell sometimes. It was good to get another perspective.

From flatlander on Wed, Sep 29, 2010 at 10:41:23 from

Wes, just got caught up on your blogs the last few days, I missed a lot! Happy belated birthday, wish I was 40 but you go with what you got. Love your fast mile and your camp pictures. With all the hectic pace, racing and otherwise, it is weeks like this one that will stay with you long after you forget the stress.

From baldnspicy on Thu, Sep 30, 2010 at 09:08:13 from

Thanks for the B-day wishes, guys! Much to my wife's disappointment, I don't really like having the spotlight on me and so I like to keep the birthdays low key. Even though this one is a "big one," it wasn't any different from the previous 39. LOL

Anyways, glad you enjoyed my comments, Rob. I don't know that I contribute a whole lot to the blogs, but every once in a while a nugget of value comes out. I'm sure you're doing great. No one is perfect and so you just do the best you can.

Flat - I'm counting on weeks like this keeping me going. So far, it's been a great one and I hope it will continue through the winter. I enjoy running in the snow and the rain doesn't bother me, so I hope to just keep improving and begin the spring strong.

From seeaprilrun on Thu, Sep 30, 2010 at 10:17:43 from

Nice run! I love runs like that where you just feel good and everything comes together.

Slow milesFast milesTotal Distance

Sunday was the Great Race, which is what the class was training for so today is the last class until they start the class again in January to train for the Pittsburgh Marathon in May.  Everyone did really well!  The two instructors:  Greg took 8th with a 31:58, and first place in his AG.  Leah took first for the ladies with a 35:35.  Here's her finish pic:


Everyone was happy with their performances and felt the class was very helpful.  I'm sure glad I didn't sign up for it since I was DEAD on Sunday after the weekend camp out.  

We just did an easy run today, which was nice.  As we came off the Fort Duesquene bridge, Erin (she works with Greg & Leah) was coming down the stairs and joined us.  She's a pretty speedy chica too.  If I had run the 10k, she definitely would have chicked me too.  LOL  Run was great, about a 8:10 AP and I got some time in chatting with Greg.  Weather was beautiful.

Mon - Wed this week I've been in all-day meetings so I was really glad to be able to get to class and out of my seat.  I had hoped to get a few more miles in after work, but this was better than nothing.  I think a few of us may still try and meet up once a week for a run.  It's fun to run with a group, especially for those tempo or intervals.  And, I think Jake and I will still try and get in an easy Friday run since it keeps me from doing something harder than I should before my Saturday runs, which will be even more important as I get into my marathon training - starting as soon as I figure out my plan.  :-)

NB 758s #2 Miles: 5.00
Weight: 159.50
Slow milesFast milesTotal Distance

Disappointed today for a couple of reasons. 

1)  my foot was slightly sore this morning but during the run it was killing.  Could be that my 758 #1s are broken down too much.  I had hoped to get more miles in on those, but maybe they're past their prime.  I dunno.

2)  maybe this one should be #1 since it was a bigger disappointment but I wasn't able to get out until this evening and it was AFTER the rain stopped.  :-(

Splits:  8:18, 8:17, 7:45, 7:34, 7:57, 8:06, 8:28 (.45mi)

I was trying to keep it slow-ish but then the foot started hurting more and I decided that if I was going to take tomorrow off of running so I could get in a long run on Saturday then I'd better get some decent tempo speed in.  Still nothing fast enough to be true tempo, but it was a fun run.  No real plans on where, just shooting for about 6mi.  The last 2mi were on the trail and with the puddles and wet surface, I was picking up a bunch of pebbles in the socks and shoes.  I realized then that I need to wear longer socks when I run the Dirt Monster.  It's fun to learn things on runs.

NB 758s #1 Miles: 6.45
Weight: 0.00
From SlowJoe on Fri, Oct 01, 2010 at 01:06:29 from

Nice run - you are getting really fast-ish if that pace was slow-ish. Dirt monster sounds awesome. Go to work on Monday after the race without showering and see if anyone says anything.

From flatlander on Fri, Oct 01, 2010 at 15:06:24 from

Hope your foot is doing better. Mine is barking at me but I think it is OK.

From baldnspicy on Fri, Oct 01, 2010 at 23:38:58 from

Thanks Joe. It's not really that slow-ish but it didn't feel overly taxing either. I guess that's good. If they don't say anything, should I be offended?

Flat - I think the foot will be OK with some adjustments to the orthotics, ice and some meds. We'll see how tomorrow goes.... Hope yours is feeling better!

Slow milesFast milesTotal Distance

40F - AP 8:53 (splits to come)

It was a nice chilly day today.  I slept really poorly last night.  Didn't get to sleep until almost 4am.  Woke up at 8:30 and knew I needed to get out on my run by 9am if I had any chance of getting even a few miles in today.  My daughter has Homecoming tonight and we have the Homecoming Carnival at the H.S. at 11am. 

The right big toe joint was still pretty sore this morning but I had hope that with the slight X-acto carving I did on the orthotic last night and the newer shoes would keep the foot happy.  Legs were really sluggish this morning, but I kept going.  About the 2 mi point, the toe was growling a little.  I decided to start heading back so I didn't get too far away if things got bad.  They didn't get better so I just bagged it.

I think I'm going to find a new podiatrist or even an orthopedist to go see.  My podiatrist (she's seen 3 of the 4 of us for several years now) is very good, but the deterioration of these orthotics has really upset me.  I love them, don't get me wrong, but my big toe joints have worn through the top cover layer where everywhere else looks and feels firm.  I've put 700-800 miles on them over the 10 months I've had them.  Other runners that wear them have them for 5+ years and are putting 80+ mpw on them.  I think these are just more "general" use orthotics that would be fine if I weren't running in them.

I know that my right leg is turned in slightly (looking straight on, the right knee points in more than the left).  I'm pretty convinced this is the reason my right foot always has the issues.  An orthopedist might be the best route so I'm on the hunt for a good one that is a runner.  I need to get this solved before next year.

NB 758s #2 Miles: 3.47
Weight: 0.00
From seeaprilrun on Sat, Oct 02, 2010 at 13:35:36 from

I guess I'm not completely up to par on what's going on with your foot and the orthotics. Orthotics made me worse when I tried them a couple years ago. Hopefully you can find a practitioner to really figure out the problem and help you!

From baldnspicy on Sat, Oct 02, 2010 at 15:36:14 from

Thanks April. My foot is this bad soap opera. It comes and goes. Short story is that about a year ago I had my first flare up of Morton's neuromas (Rattletrap has been dealing with them recently) and I got cortizone shots to help, which did. I also got orthotics which were supposed to help. They helped a lot and were great for cushion, etc. With the orthotics I was able to get neutral shoes.

Then, this last year as I've increased my mileage, a place about the size of a dime, right under my big toe joints (ball of foot area), the top layer of the orthotics have worn away. Seems strange, but true. Maybe I'll post a picture. Everywhere else, they're great. There's hardly any cushion in that area anymore.

According to my podiatrist, I have very thin fat pads which mean that the nerve that runs right under my big toe joint (seismoid?) out to the end of the toe isn't protected with a cushie fat layer so too much pressure on that spot makes it hurt like crazy. I know with the neuromas they can kill those nerves if they continually cause problems. I don't know if they can kill/sever the big toe nerve or what that would mean, but maybe that's an option.

I may try a run without the orthotics and see how it goes. I don't know if

Slow milesFast milesTotal Distance

48F - drizzly

Did a double today.  I had 1.5hrs in the middle of my day that was the only open time on the calendar so I was going to hit the road and try to get in 5+ miles but I had to deliver a package to a contractor and they were late getting there so I only ended up with just under an hour.  I quickly changed and ran out the gym door.  I had brought in a long sleeved tech T on monday so it was perfect for the temps.  Legs were pretty cold with just shorts on when the rain would come down.  I started out on a 5k loop that I do but then mixed it up and came back a different way to make it a little longer to about 3.5.  Not super fast, but I think the AP was low 8s.  A little stretching and I got back just in time for my 1pm.  Iced the foot.

I needed more mileage and so when my 1-5pm meeting let out at 4:30, I decided to run again before going home.  I donned my smelly clothes and started my warm up inside this time, on the treadmill.  I immediately felt the sore hamstrings and calves and knew my shortened stretching the first time around was coming back to bite me.  So I just stayed on the TM and ran the 5k program.  After the first 1k or so, the muscles were fine.  Previous best was 23:33 (7.9mph avg) on Sept. 21 so I decided to make sure I PR'd on it since I was staying indoors and wimping out.  I started off at 8.0mph and after 2k bumped it up to 8.2 then was up to 8.8 before the 4% hill at the 4.3k point, dropped down to 8.0 before the hill was up, then "sprinted" the last .3k at 9.0mph.  New PR:  22:42 (8.2mph avg) which is just slower than my actual 5k PR.  I'll be so excited when I go sub-20 on this program.  Cooled down and stretched really well.  Feeling pretty good.

NB 758s #1 Miles: 6.85
Weight: 0.00
From Rob Murphy on Tue, Oct 05, 2010 at 21:59:10 from

Nice cool temps. Getting that way here too - good training weather.

I'm a big believer in the treadmill especially when it helps you keep your focus and maintain a pace longer than on the roads.

From seeaprilrun on Tue, Oct 05, 2010 at 22:01:58 from

Way to go squeeze some quality running into a busy schedule! The treadmill has saved me from many a missed run! Way to PR the program!

From SlowJoe on Wed, Oct 06, 2010 at 00:04:25 from

That is some tough fast running on the TM with those hills. Congrats on the, uh, TM PR! You're getting faster, not sure how much longer we can stay friends.

From Steve on Wed, Oct 06, 2010 at 07:03:01 from

Good job Wes! Looks like you had a good day glad to see you had a PR on the TM too!

From baldnspicy on Wed, Oct 06, 2010 at 07:16:40 from

Rob - yes, it's getting nice and cool which helps for running. The treadmill is fine, but I need to pick the one with the fan blowing on it next time. I think I'll be doing 50% of my training this winter on the treadmill unless we have a milder winter than last.

Thanks, April. The treadmill is my friend.

Joe - you're hilarious. You can't de-friend me until I beat you in a Iraq.

From rAtTLeTrAp on Wed, Oct 06, 2010 at 12:42:53 from

I think I run faster in smelly clothes to keep the stink behind me. That probably doesn't work well on the TM though. Your sub-20 is probably not as far away as you think. Keep up the good work. hi-5

From Burt on Wed, Oct 06, 2010 at 14:09:57 from

What the heck speedy? Do you not want to be friends anymore?

From baldnspicy on Wed, Oct 06, 2010 at 23:32:35 from

Trap - yeah, I usually try and pick the treadmill with the fan blowing on it. Someone was already on that one, so I picked one close to it. I almost walked over and moved the fan, but that probably would have seemed rude.

I was thinking after the first 1k where my time was 4:40 that in order to do sub-20:00, I've got to knock 40 seconds off each K! Dang!!! Don't hold your breath!

Thanks for the hi-5. I'll return that but with a Healthy High Five:

Quick plug for our website - it's Bullying Prevention week, so check out the site and if you have kiddos, particularly in the 6th-10th grades where bullying is most common, there are great resources there for talking with your kids about it.

Burt - Mr. sub-6 miler, when I go sub-6 we'll talk about our friendship status. Until then, you're stuck with me.

Slow milesFast milesTotal Distance

I believe the treadmill dissed me today.  I went down to the gym after getting my flu shot at our clinic and warmed up for a few minutes.  I had to get on one of the older treadmills since everyone takes the newer ones first.  No biggie, the programs are the same, the displays just aren't as nice.  So I punch in the 10k program thinking I'd just cruise on it at an 8:00 pace (7.5mph) and see if I can hold that for the whole program or see when I start to fall off.  Hit start and I'm cruising along just fine.  I get to the 1.16k 3% hill and decide to back it down to 7.2mph (8:25 pace or so) for the hill.  About 1k after the hill, the treadmill comes to a stop saying the program is complete.  What the heck??  I was at 5.80k and 30:00.  I think the treadmill kicked me off because I wasn't going fast enough.  Guess you have to be an elite to run on the older treadmills.  Guess I'll use the newer ones until next 2012.

So, I was then going to do the 5k program, but decided to challenge myself in a different way.  I cranked it up to 7.0mph and 3% incline.  Ran that for 8 min then backed it down to my Easy pace of 9:05 (6.6mph) and starting at 3%, each minute I increased the incline 1%.  I got to 9% before I decided I'd had enough and took it down to 2% and cooled down.  I think I'll do some more of those "hills," but extend the time or maybe bumping it up by 1/2% instead to get more mileage in.  1.5mi before I cooled down.

I'm working up my marathon training plan and trying to decide what paces to use since winter is coming and when running in the snow and ice, my paces slow down.  I guess I'll just be going by effort/time and then using the treadmill PRs to track my progress.  I prefer to run outside even if it's cold, slushy, icy, etc. but I don't mind the treadmill unless it's going to limit me to 30 minute workouts.  (The gym does have signs saying there are 30 min limits during peak hours, but I was there after 3:30pm which isn't peak.  Unless they changed the machines, they've never limited me to 30 min any time of the day.  As long as there's an open treadmill, I don't have a problem finishing my workout even if I'll be on there for 60+ min during peak hours.  That's just the kind of guy I am.)

THEN, I get home from work and my daughter, who thinks that my laptop is hers, has decided to surprise me with a little change to my desktop.  She designed it herself and is very proud of it (I didn't specifically say that she created it herself using Photoshop on FB and heard about it later).  She loves the song and she loves to torture me with it every morning on the way to seminary.  Anyways, here's a picture of my desktop - professionally designed by Annalee.  Copies of the background image are available for $0.99.

NB 758s #1 Miles: 5.10
Weight: 0.00
From peaks on Wed, Oct 06, 2010 at 23:55:15 from

lol! Props to your daughter. (nice workout too) That "hide yo kids" song/video is the funniest youtube hit of all time.

From SlowJoe on Thu, Oct 07, 2010 at 00:06:58 from

Wow, you did get dissed by the TM. Or served, not sure which. Pretty funny prank job by Annalee, I like it!

From Burt on Thu, Oct 07, 2010 at 00:22:01 from

I wonder if he ever did find him. You know, they're looking for him. "We gonna find you. You can run and tell that, homeboy."

From Steve on Thu, Oct 07, 2010 at 06:57:04 from

That is quite the desktop. I actually had to go watch that on youtube after peaks comment, I never saw it before. That sucks about the treadmill giving you a problem. How is the planning coming for the marathon? I don't know if I told you this but my sole plan with the marathon is to get you qualified for Boston (and to get me my first finish) so you need to share your plan with me.

From baldnspicy on Thu, Oct 07, 2010 at 08:41:17 from

Peaks - it is funny, but it gets old after the 1,000 time. lol

Joe - Yeah, maybe I was served....or may pwned. One of those words. I'm not telling her you liked it or she'll think of yet more ways to torture me.

Burt - as of yesterday, no. With all the fingerprints, t-shirt and her having his smell, I can't imagine why they haven't. He's just a "idiot from the projects," so he should be easy to find...or maybe not. Of course, they're probably not to worried about it now that they're out of the projects.

Steve - um, yeah...I don't know what you're smokin up there, but I suppose you want me to beat the 3:10 win from last year and win the thing too, right? How about we just pick the time that will get us BOTH our first finish AND BQs and call it good? :-)

From seeaprilrun on Thu, Oct 07, 2010 at 09:15:13 from

I haven't seen this youtube video so i guess I better go check it out. I think you got owned by the treadmill. Winter running is definitely unpredictable. I am trying to train for Houston in January so I will be incorporating some treadmill for sure. I've also found that in extreme colder temps minus snow and ice it is still hard to hit faster paces because my muscles just never reach that warm, elasticky phase and I'm wearing so much clothing.

From Steve on Thu, Oct 07, 2010 at 09:55:07 from

I was saying that I want to get you qualified for Boston, and that I would run at your pace with you to help accomplish that. I don't expect me to finish in 3:10, but if we could get you under 3:20 that would be geat!

From baldnspicy on Thu, Oct 07, 2010 at 11:53:36 from

Yeah, I was definitely owned by the treadmill, April. I'll be having a frank discussion with Frank today when I head down to the gym. As for clothing, I find I run the fastest when I'm naked. Maybe it's just me.

Steve!! Sorry, buddy, I knew what you meant but had to give you a bit of a hard time. *I* was just saying that if we could get under 3:20, why not 3:10? :-D Just checked and that course isn't certified for Boston qualifying, but that's no biggie. If I can do it there (the little devil on my shoulder is telling me good luck but he sounds sarcastic) I can do it somewhere else. AND, if we can do it there, I say we both do another one later in the year or 2012 and go sub-3:10 so we both qualify at the same time! Woot!

Thanks for the support, Steve, and I appreciate your willingness to run my pace. I hope to be fast enough that we're both running a very comfortable, fast pace and can support each other through those tough miles. Now if I can just figure out how to drink from cups while running and try some Gus to see if I even like them.... So much to do before May! :-D

From Steve on Thu, Oct 07, 2010 at 14:49:02 from

That isn't fair, I am the one giving people the hard time. Yeah I was wondering about that, I didn't think so but I imagine you are right if we do one, we can do another. The one I did the relay this weekend for was actually top ten fastest for qualifying. The woman who won qualified for Boston and for the Olympic Trials. I don't think I am that good but it definitely was a quick race. I am excited to think that I would have someone to run with during a race, it makes everything so much easier. Maybe we should get you a Camelbak so that you can drink on the run. The way I do it is slow down some pour in your mouth and the rest on your head. I saw that a 3:20 pace is about 7:38 or so, so that should be a nice comfortable pace!!!

From flatlander on Thu, Oct 07, 2010 at 17:01:44 from

I think you are getting set for some major improvement again next year. Can't wait to see your program. Sorry about the treadmill, but I hate them anyway.

From baldnspicy on Thu, Oct 07, 2010 at 22:30:56 from

Steve - 7:38 is doable for me for a few miles. It ain't no walk in the park, but might be doable next year. I need to hit a 1:35 or so for the March half, so I've got some work to do! This one will be our dry run for the fall BQ attempt.

Thanks Flat. I, too, think I'm primed for some good progress if I can get through the winter healthy. I should have my plan formed by next week.

No worries about the treadmill. I found out that there are two older treadmills that are programmed to cut off at 30 mins if you're doing a program like I was. If you just start it and adjust from there, it will go for 90 mins before shutting down. So if I'm doing a program, I'll be on the newer machines.

After my run outside, I hopped on the treadmill I was on yesterday and we made peace during my 5 min cool down walk. haha

Slow milesFast milesTotal Distance

2:30pm - 60o beautiful day!

Couldn't pass up heading outside.  Nice, easy run on the streets of Pittsburgh.  My big toe was fine today (I think I've adjusted my stride enough to land more on outside of the foot to take the pressure off it), but my left neuromas were barking pretty loud during the run.  Tonight, they're very painful to walk barefoot.  I didn't get shots in the left foot last time since only the right was hurting.  I've got to find a more permanent solution to these nerve problems in my feet.  I'm about ready to cut them off and get a set of these:

I'd have to get some cool sunglasses though and I don't think my insurance will cover those so I may suffer through it a little longer.  But don't push me!  :-)

NB 758s #1 Miles: 5.80
Weight: 0.00
From Steve on Fri, Oct 08, 2010 at 07:06:38 from

You also would need to find some way to have bionic man music playing as you run. I actually saw a story about a runner with these types of prostetics once and thought it was pretty cool. I really admire people who run with them, I don't know if I would have the confidence.

From baldnspicy on Fri, Oct 08, 2010 at 11:45:35 from

It's incredible what these guys/gals can do in these! There are some awesome stories of single and double amputees that have pushed science and mechanics to the point that it is today. Steve, I'm so uncoordinated with what I have that I guarantee trying to balance on "blades" would not be a pretty sight.

Note: My apologies if I offended anyone by this post - it was not intentional. I get a little frustrated with my foot problems that don't ever seem to go away. The individuals that have had amputations and push through them finding ways to do what they love doing (ie: run) are WAY stronger than I am or ever will be. I guarantee I'd be the one sobbing in the corner.

Here's the story of Oscar Pistorius, the one in the picture:

I need to stop complaining.

From SlowJoe on Fri, Oct 08, 2010 at 18:59:00 from

I passed a girl in a HM at OKC (it took until mile 5 for me to catch her) who was running with one of those blades, and was also pushing a girl in a wheelchair at the same time. Then I found out later she was doing the full marathon. Made me feel sorta pathetic, but yeah pretty impressive.

Slow milesFast milesTotal Distance

Decent run this afternoon.  Temp in the 60s and sunny!  I didn't have as much time as I had hoped for the run but it was nice and I figured I'd save something for tomorrow's long run.  Feet were bothering me some so I tried to take it easy even though this was mostly up and down hills.

NB 758s #2 Miles: 3.63
Weight: 0.00
Slow milesFast milesTotal Distance

Hmm.  I'm not going to take the time to figure out how far 318' are in "miles" so I'm not putting any miles in.  I walked down the hill from my house and my left neuroma was sore even after putting the gel inserts in (thanks for the suggestion, Mike).  I thought it was just the pressure from going downhill.  I started my run and the pain was unbelievably that only got worse the farther I went.  I knew I wasn't going to get in any distance and so I called it quits and walked home.  I took some NSAIDs and will ice it.  I'll probably try for some miles later this afternoon.  Looks like I'll be getting in to the podiatrist on Monday for some shots and discussion on how to permanently fix these issues.

Weight: 0.00
From rAtTLeTrAp on Sat, Oct 09, 2010 at 17:39:15 from

All of a sudden, I'm not feeling very hopeful about the longevity of my cortisone shot... :)

Honestly, if I was having as much pain as you are, I would not hesitate to have those neuromas permanently removed. A little numbness is a pretty good trade off in my opinion. But then again, that's just my opinion.

Whatever you decide to do, I hope you feel good about it and get some relief. I'll be praying for you and your doc.

From baldnspicy on Sat, Oct 09, 2010 at 20:18:56 from

Nah, I'm sure it's just me. I may ditch the orthotics for my next run and just put the gel pads in with the regular inserts and see if how I do. I know my #1 shoes are getting worn - not much tread left on the bottom ball area of the shoe so I may have to just run in my #2s from now on.

I'm tired tonight after everything so I think I'll just skip today. I'll RICE it and hope for a better Monday.

I'm doing my research. I've heard good and bad things about both the alcohol killing option and the surgery. I would probably go the alcohol treatment first since the recovery is next to nothing. I can't afford to take a month or two off if I don't have to.

The thing is that it's not all the time. I can go weeks without it hurting and then all of a sudden it flares up. It doesn't seem to coincide with increased mileage or anything I can tell, so I'm left wondering. I'll see how I do on Monday. If I still can't run I'll be making an appt.

Thanks for your concern and prayers, Mike. They're truly appreciated!

From SlowJoe on Sun, Oct 10, 2010 at 18:00:42 from

Bummer about the foot, I've been missing some runs with foot issues too (opposite end). Hope you get some quick relief.

From flatlander on Sun, Oct 10, 2010 at 19:32:19 from

Good luck with that Wes, very aggravating I'm sure but you will figure something out.

Slow milesFast milesTotal Distance

Congrats to Coach Cara for her 3:27 Portland Marathon finish!  12,000 runners, WET weather and wind!  She did awesome!

Goals for this week are just to get in some solid running and hope my foot holds out.  If not, I'll schedule a podiatrist appt later this week or early next.

Weight: 0.00
From Burt on Tue, Oct 12, 2010 at 19:39:45 from

Way to go Coach!

Slow milesFast milesTotal Distance

AP was 8:32, 70s, beautiful!

Foot was sore most of this weekend but I needed to get out so I took some NSAIDs this morning and since I was working from home, could leave almost any time I wanted to.  I finally got out about 1:45pm and it was gorgeous weather.  I started walking down the hill and the left neuroma was sore but not as sore as Friday.  I started my run like Friday and it hurt but not as bad. At the 318' mark, I considered calling it but really wanted the miles and figured if it didn't get any worse I might be OK.  After about .5mi it wasn't hurting at all?!?!  What's up with that?  BUT, I had terrible cotton mouth and at that point I remembered I hadn't eaten or drank anything since the water with my NSAIDs this morning.  Whoops!  Not good, and certainly explained my extremely heavy legs.  :-(

I dealt with the cotton mouth the whole run and not until I hit about 3mi did the neuroma start hurting again but not as bad as at the first.  Weird!  Normally, it gets worse the longer I'm on it but today it got better by running on it?  Makes absolutely NO sense!  Oh well, finished the run and was glad it was over due to the cotton in my mouth and the heavy, tired legs.  I downed a bunch of Gatorade and ate some protein. 

I figured I must need more iron and protein so I suggested to the family we hit the Pittsburgh Steak Company's All You Can Eat Prime Rib dinner!  They were more than supportive of my running needs.  They're a super family and I love 'em to death!

Glad I got in some miles and I hope the feet hold up this week so I can get in 25+.  Only a couple of weeks until the Dirt Monster!

NB 758s #2 Miles: 4.09
Weight: 164.50
Slow milesFast milesTotal Distance

Foot wasn't cooperating today so it was treadmill day.  I didn't want to get out there 3 miles and then have to walk back or something if I was in pain, so I missed an incredibly nice outside run.  I went easy on the treadmill.  I figured it deserved it.  Plugged in the 10k program and just cruised at about a 9:13 pace.  Foot was sore through the whole thing.  I did kick it up a couple notches for the 6th and 7th km to about a 7:30-7:20 pace.  Felt good except for the sharp foot pains.  Walked a 1k and hopped off to go chat with Jake while I stretched.  Got back to the office and immediately called the podiatrist.  I've got an 8am appointment tomorrow for cortizone shots.  If my eyes are red afterward it's allergies.

Oh, congrats to Jason from the running class who ran (his first?) Half in 1:44:xx.  He did great and was very excited about his he should be!  He's a good strong runner who has a 1:30 easy in his near future.

ps:  yes, that's 1.5 hrs of sleep.  Insomnia was awful last night.  Sigh.  I watched some awesome 80s music videos though!  I hope to skip the videos and jump straight to REM tonight!

NB 758s #2 Miles: 4.34
Weight: 0.00
From Burt on Tue, Oct 12, 2010 at 22:22:08 from

Well, isn't REM an 80's band?

From flatlander on Wed, Oct 13, 2010 at 10:02:05 from

Way to hang in there, hope your foot problems go away soon. My kids all have insomnia, on the front end. Can't get them up in the morning though.

From baldnspicy on Wed, Oct 13, 2010 at 12:15:46 from

Yes, Burt, REM is an 80s band. I was channeling them in hopes of getting good REM sleep. I think it helped some.

Thanks Flat. The feet certainly hurt, but it's really the frustration of not being able to run like I want to that is the worst part of it. I went to the podiatrist today and I hope to get this under control with some changes (see today's post). I appreciate the support!

Slow milesFast milesTotal Distance

Finally got to sleep just before midnight so I got a good 5 hrs before getting up to take my daughter to seminary.  I'm still tired, but functioning today.

Went to the podiatrist today and we had a nice discussion about my options.  Part of my late night last night was doing my internet research on my neuroma options, etc.  I went in thinking that the alcohol based injections were the next step but after talking with her (Dr. McFeaters - yes, that's her real name, lol), we decided to do the cortizone shots today (OUCH) and since I've met my deductible for my insurance, we're ordering up some new orthotics.  I talked her through my analysis of the orthotics, the wear patterns, etc. and what I thought I needed based on what I've read and she agreed with a couple of suggestions of her own.  So, I think the orthotics I get next will be a lot more helpful in keeping the neuromas at bay as well as helping the pain I get under my big toe (right, usually) from the nerve becoming irritated.  She also agreed to switch the top cover of the orthotic since it wore through so quickly.  She had ordered that one since it has it's own padding built in but I think we'll go with something a little more durable this time.

She also wrote me up a script for some physical therapy.  With our on-site clinic at work, the PT will be free (no copays), so I figured I'd give it a shot and see if it helps.  There was no way I was going to be able to afford paying $30 two-three times per week for a month or more.  Who said running was a cheap sport?  lol

Anyways, it's been a few hours now and the cortizone is doing it's job as it always does.  Unfortunately, it only lasts for a month or two before I'm feeling the pain again.  She said that generally, if someone needs the cortizone shots more than 3x/yr that means that they're not lasting long enough and other options need to be considered.  Neuromas are tough buggers to crack and may not go away permanently.  But, with some new orthotics and some PT, I hope to get rid of them enough that I can continue increasing my mileage and be able to run marathon distances without having them bother me or stop me from running...especially during a race like it did during the JASR.

It's surprising how many people deal with neuromas.  They are mostly women so maybe RT and I have girly feet.  Mine are dainty, I will admit.  I hope this non-invasive route works for me.  From what I read about the alcohol injections, although they have a pretty high long-term success rate, they also seem to sideline you for several days to weeks after each round due to swelling and pain.  Typically 4+ rounds are required with 7-10 days between rounds.  So, that would have meant I'd be dealing with that as I approach the Dirt Monster.

Ok, I'm going to be like Joe and I'm not going to complain about my feet any longer.  If this route doesn't "fix" me, though, I reserve the right to start complaining again but not until I've given this a fair shot.  :-)

Weight: 0.00
From rAtTLeTrAp on Wed, Oct 13, 2010 at 17:06:25 from

Women get more neuromas from cramming their feet into their "cute" little shoes. Although, I guess that doesn't mean we can't have girly feet too. I'm a very petite size 12 after all :)

Hopefully the shots and new orthotics will do the trick for you. If I make it through Boston I'm getting mine cut out as soon as I get home. Shoulder and foot surgery in the same week; doesn't that sound fun? Maybe I can get a multiple service discount.

From SlowJoe on Wed, Oct 13, 2010 at 17:14:14 from

Funny post. I feel like I have dainty feet too, high arches. Hope the shot lasts longer for you this time, and the new orthotics and PT will give you some long-term relief.

Also, I think it is the God-given right of runners to complain about their injuries. It actually helps me think about what I want to do sometimes to type it out, because sometimes what I want to do sounds stupid when I read it out loud. But sounds like you're going at it the smart way, good luck!

From baldnspicy on Wed, Oct 13, 2010 at 18:21:09 from

Not sure how size 12 feet are dainty unless they're AAA width. Mine are 9 1/2, normal width. I wear running shoes most of the time at work and dress shoes only when the boss is coming around. The last pair I bought was over a year ago and they look almost brand new.

You'll have to let me know how the surgery goes. I'm not ruling it out, just trying to exercise all my options since my journey to BQ won't end in 2011...most likely, so taking the time off isn't appealing.

Joe - I didn't take you for a dainty footer being all tough military dude and stuff. Is there a "don't ask don't tell" policy for dainty feet?

From SlowJoe on Wed, Oct 13, 2010 at 18:32:07 from

There WAS...shhhhh don't tell!

From baldnspicy on Wed, Oct 13, 2010 at 22:03:36 from

I won't tell, but now the AP knows. They'll be contacting you.

From baldnspicy on Wed, Oct 13, 2010 at 22:57:06 from

I was told I have to be more positive and not have my demotivational quote, so I've edited my entry today to include the "Best Motivation Video Ever." Enjoy!

From flatlander on Thu, Oct 14, 2010 at 11:18:03 from

Great video and very true, unfortunately. Nothing like making a mistake to steepen the learning curve.

From Scott Wesemann on Thu, Oct 14, 2010 at 12:23:37 from

Ok don't think I am a total weirdo, but last night I had a dream that you and my wife became running partners. You guys would do long runs and then you would have her over to your place for wine. AHAHAHA! Somehow in the dream I was totally ok with all of this too. :) Yeah that was random.

From baldnspicy on Thu, Oct 14, 2010 at 23:06:24 from

Flat - I think it's interesting that these people all were told they couldn't do something before they did it. Next time someone tells you you can't do something, feel free to go home and cry about it (Michael Jordan) and then go do it anyways. That's how winners are made.

Scott - you crack me up! I have very similar dreams only they're more like nightmares. I'm running my best race ever and with about 100m left, this woman flies past me like I'm standing still. I glance over and realize I just got your wife...happens every time. BTW, she looks at me as she passes with the same face she has in the last photo of your Summer Fun 2010 album. Talk about adding insult to injury! Hahaha

Slow milesFast milesTotal Distance

Big fat zero again for today.  I'm not allowed to complain about my foot so I'm not going to.  (sarcasm on) My foot feels completely awesome!  I can't believe how well I can walk on it.  Walking to and from work was like walking on clouds - no limp at all.  And look!  Two days later you can't even see the injection sites or any bruising! (sarcasm off)

I can't believe I am posting a picture of my dainty foot - yes, I have all my nails on both feet.  Maybe that will change with my marathon training as soon as I can run again.  I don't know why my veins look like they're huge, but I think it's just the angle of the photo. 

So I tried to run on it tonight a little and as long as I was going downhill or flat I was semi-OK.  But pushing off too much or uphill was out of the question.  So I'll wait and see how things feel this weekend.  I'll run tomorrow if it doesn't feel too bad on the walk in.  I'm really surprised the pain has stuck around this long this time.  The other times, I've run the day after and even a couple hours after the shots.  Weird.

Oh well, it's making me take the time to work out my marathon training plan.  I'm almost there!  I've got about 30 weeks before the River Towns Marathon in May so I have plenty of time to get ready!  I'm so excited to begin the journey.  So much to do, so many things to learn (ie: how to run and drink from a cup without spilling it all down the front of me, what a Gu tastes like along with all the other cool marathon runner energy foods, what it feels like to run 20 miles at a time, etc, etc!).  One day I'll be an experienced (and hopefully an accomplished) runner.  Until then, I'm in learning mode.

The Chinese podiatrist must make a fortune fixing neuromas:

Weight: 0.00
From SlowJoe on Fri, Oct 15, 2010 at 01:55:03 from

I found the problem. You need to get running shoes; those tiny red ones are squishing your feet.

From rAtTLeTrAp on Fri, Oct 15, 2010 at 04:00:37 from

Your foot could look worse:

From baldnspicy on Fri, Oct 15, 2010 at 07:11:13 from

Joe - Orthotics let you wear almost anything. But yes, the soles are a little stiff but think how much faster I am because of the lack of road friction! Plus, they match my outfit. Sorry, they don't come in camo. :(

Trap - I was seriously scared to look that up.

From Burt on Sun, Oct 17, 2010 at 11:34:03 from

Aw, you were on the Lone Faithful List. Pity comment. I don't think you have girly looking feet.

What the heck Trap? Gross!

From rAtTLeTrAp on Sun, Oct 17, 2010 at 12:35:21 from

That is Jen's foot from the red shoes episode of the IT Crowd. Check it out on Netflix or hulu if you haven't seen it. Brilliant British comedy!

From flatlander on Mon, Oct 18, 2010 at 09:33:12 from

Your feet look great, at least the real ones. Too good, in fact, time to start the marathon training. Seriously, though, make sure you work into it gradually.

From Lily on Tue, Oct 19, 2010 at 00:57:47 from

Wow.... do I sense some sarcasm?

From baldnspicy on Tue, Oct 19, 2010 at 07:39:56 from

Burt - thanks for the pity comment. I guess it only takes a couple of days before you get on "the list."

RT - nope, haven't seen it, but I'll check it out.

Flat - thanks. They look about the same today, only a whole lot more bruising. Looking at the photo now, they really don't look that bad, but the camera didn't do a good job of capturing the colors around the sites.

Lily - hahaha I just looked at the post and realize that my "sarcasm on" and "sarcasm off" tags don't show. Yes, I turned on the sarcasm and I turned it off. I'll need to go edit that...apparently, it interpreted those as HTML tags. But yes, serious sarcasm that was intentional and was supposed to be obvious to everyone. lol

Slow milesFast milesTotal Distance

I was able to manage some treadmill time today.  I had about 30 min so I was thinking of doing some easy running.  Anything over 2% incline hurt the foot so I kept it at 0-1% so I could run.  Started off at 10:00 pace for about a mile or so, then worked my way up to finish the last .25mi at 6:40.  It felt good to run again but the foot didn't do so well.  Iced it for quite a while afterward.

NB 758s #1 Miles: 2.44
Weight: 0.00
Slow milesFast milesTotal Distance

The foot is just OK.  As long as I'm not standing on it for long periods of time or am just walking, it's not too painful.  But if I try and run, it definitely hurts and the underside of my 2nd and 3rd toes are in extreme pain.  For instance, walking back to the car from work today, about 1/2 way there I was crossing the street and a car was coming so I started to jog to get out of the way and within two steps, I was limping across.  I'm going to give it until Wednesday and if it's still like this, I'm going back to the podiatrist.  Not running is killing me and it's never been this bad.  Normally, after the shots, a couple of days at the most and my foot feels normal again with just a slight pain at the injection sites.  I was able to run on it by the end of the day, and certainly the next day.  Not so this time which worries me some.  Maybe she missed getting the cortisone in the neuroma.  I don't know...

Weight: 0.00
Slow milesFast milesTotal Distance

Woe-is-me-free post. 

Funny story:  So, the night before I was going to see my podiatrist, I sent Mike a message on facebook checking in with him on his foot, how his first cortisone shots were going, and also asking what his research had revealed to him on the alcohol injections, etc.  I was seriously considering pushing my doc to do the alcohol and just kill those darn nerves.  I didn't get a reply for a few days and thought that was curious, but we're all busy so I didn't think much of it.  Then I get this reply to my message...from my high school friend Marc Davis, who is glad to hear from me and happy he could help with my foot problems. 

He goes on to tell me how he had had his own experience with a surfing accident in Hawaii but that it was feeling fine.  He said that he normally doesn't deal with the feet much (he's a chiropractor) but he offered a few suggestions and said next time if I need a quick response to just give him a call.  There wasn't any...are you sure you've got the right guy? type response.  I was using all kinds of running terms, TM, BQ, mpw, etc and the nature of the post was like we had talked a million times before about this.  I then realized my mistake and had to reply to him!  He was all serious in his response which made me feel like an idiot.  His last sentence was to let him know what I learned from my podiatrist.  So I replied and had to tell him the first thing I learned was to make sure I was sending the message to the right person.  I had typed it up on my phone and I must have just put in Davis and it took the first one.  Kind of embarrassing, and I haven't received a reply yet, but he's still in my friend list, so that's a good sign, I think.  What if I was asking for help with ED or something!?  Whew, glad I sent the ED help message to the right person...or at least I think I did!  LOL

Weight: 0.00
From SlowJoe on Tue, Oct 19, 2010 at 18:14:01 from

Hey, why did I just get a weird email from you about ED? I'm not that kind of doctor. Come to think of it, I'm not a doctor at all!

From baldnspicy on Wed, Oct 20, 2010 at 08:00:40 from

Yes, that was me. Sorry if I've subjected you now to even more military hazing. First the dainty feet and now ED.

From rAtTLeTrAp on Wed, Oct 20, 2010 at 20:14:30 from


Slow milesFast milesTotal Distance

Light treadmill work

NB 758s #2 Miles: 1.74
Weight: 0.00
From Scott Wesemann on Wed, Oct 20, 2010 at 15:26:25 from

Hey, I just saw your comment from last week. AHAHAHA! So funny. Dude, I am still laughing about that dream. It was so random, but at the same time very vivid. My wife sure seemed to enjoy running and drinking wine with you. I hope your wife is ok with that.

From rAtTLeTrAp on Thu, Oct 21, 2010 at 14:00:35 from

Where did you find a light treadmill? Most of them are so heavy.

From flatlander on Fri, Oct 22, 2010 at 10:15:25 from

How are you feeling?

From baldnspicy on Fri, Oct 22, 2010 at 12:18:31 from

Scott, no she's not alright with it (the wine or the female running partner), but then again it's only a dream, right? :-) She feels better about my dream though since I continually get chicked and there's no drinking afterward. LOL

Mike - I'm so buff that any treadmill is light...doesn't mean I don't have to work for it though.

Flat - thank for checking in. I posted real running but I've also been under the weather which hasn't helped. I hope to be back to my obnoxious self by next week. Stay tuned!

Slow milesFast milesTotal Distance

No running lately.  I go back to the podiatrist on Monday to figure out what's up with the continued pain.  Plus, I've had a cold for a couple of days.  Hopefully, I'll be back to running early next week!

Weight: 0.00
From rAtTLeTrAp on Mon, Oct 25, 2010 at 12:42:09 from

I hope things go well at the doc today.

From flatlander on Tue, Oct 26, 2010 at 14:54:18 from

How'd it go at the doc yesterday? Hope all is well.

From baldnspicy on Tue, Oct 26, 2010 at 21:33:08 from

Thanks guys. You are very kind. I had my appointment yesterday but the doc had to cancel due to a family emergency or something. I saw the physical therapist today and she can't do much for me and suggested I get a second opinion. I got a recommendation for a sports med MD from a running buddy. The doc runs a 2:19 marathon so I think he'll get where I'm coming from. :-)

I'll still go to PT once a week or so since I have the referral and it doesn't cost me anything. She showed me a couple of better stretches for my very tight hamstrings and some for balance and lower leg/foot strength.

I will probably try and run or do something cardio in the gym tomorrow. I'm going nuts.

Slow milesFast milesTotal Distance

2 painful miles on the track.  I thought maybe the track would be a good surface, but I guess it makes no difference what it is.  Within 10m of starting my jog, the pain was awful and continued until I stopped at 2mi.  I was determined not to stop before 2mi.

NB 758s #2 Miles: 2.00
Weight: 0.00
From rAtTLeTrAp on Wed, Oct 27, 2010 at 17:44:48 from


I hope you can find a solution for this soon.

From Burt on Thu, Oct 28, 2010 at 17:13:36 from


From Rob Murphy on Fri, Oct 29, 2010 at 22:15:57 from

Wes - I'm going to have to go back and read some of your previous posts. I take it you're injured?

Sending positive vibes your way...

From baldnspicy on Mon, Nov 01, 2010 at 14:22:58 from

Thanks guys.

Slow milesFast milesTotal Distance

At stake conference today, I was reminded that discouragement is of the devil.  Guess I should stop being discouraged.

Weight: 0.00
From Burt on Mon, Nov 01, 2010 at 14:51:35 from

Our stake conference is next week. But in priest quorum today I was reminded of forgiveness. The instructor posed the question - have you ever been falsely accused? I remembered back to when I was a freshman in high school and the varsity basketball squad was smoking marijuana on the bus. I had no idea because I was in the very front, but a sophomore kid that didn't like me (also Mormon) blamed me for narking them out. Nothing ever came of it, but I never forgave him. I did forgive the varsity squad because they were a bunch of sorry losers that only won one game all season. Later my brother let the air out of that guy's tire and taped the valve stem to his window.

From flatlander on Tue, Nov 02, 2010 at 01:24:22 from

Hey Wes, as someone who has missed a lot of running days from one injury or another, I can assure you it will end. And when you finally start, it's fun to get that steep improvement grade on the way back to your old level. It really doesn't take very long. Hang in there. You're not getting any better of course, but the good thing is you aren't getting any worse either.

From SlowJoe on Tue, Nov 02, 2010 at 01:26:45 from

Wes, that reminds me of a story of when I was discouraged - I was a senior on the HS basketball team and was getting high in the back of the bus (a pregame ritual), when this little freshman ratted us all out. Later, I found all the air let out of my....WAIT A SECOND! Why you...

From Burt on Tue, Nov 02, 2010 at 01:31:59 from


From baldnspicy on Tue, Nov 02, 2010 at 22:37:35 from

Hahaha! Thanks guys. I appreciate the stories - serious, life-lessons, and even the humorous. I *DO* have to remember that I'm not getting much worse. Riding the bike today was good. There's a hill on the way home that's pretty long and fairly steep. It's one where you can only see about 200 - 300m ahead, then it turns about 45 degrees so you can't see around the bend. Then there's another section and another bend. I know that after the 4th turn that it flattens out to a mild incline. I really wanted to walk it by the time I got to the hill, but I had to play the mind game of just getting to that corner then I'd walk...but, of course, I didn't. I was in the second to the lowest gear so I'm sure I looked like I was on a stationary bike, but it was a good workout and lifted the spirits some.

I know that probably everyone has been through times like this - some more than others, but it sure is tough when my training has been more constrained by work and my schedule than by an injury. I'll make it through it and come out stronger, just like yinz!

Slow milesFast milesTotal Distance

Biked in to work today.  It was cold.  Car is still in the shop and I knew the wife would need the van so I took the trusty bike.  It was a good workout and the foot didn't hurt too much.  Probably because it was frozen.

Biked to the Orthopedist's office for my appointment.  They took xrays...but she didn't even look at them - I checked them out after the assistant left and before the doc came in.  I could see the neuromas so I'm not making this up. :-)  The doc was great - she's a runner and so she completely sympathized with me.  Apparently, the cortisone loses its effectiveness over time and so since I had had so many treatments over the year or so, she was surprised my podiatrist was still shooting me up.  She recommended physical therapy with ultrasound and stuff, and said I really had no alternative but to do the alcohol-based injections to kill the nerves.  They have to order the solution since they don't keep it on hand and so it will be a week or two before I get it, but she said I should have relief 1-2 days after that.  It may take up to 3 treatments, but she said most people only require one.  I'm sure I'll need 4 based on my history since I'm never normal. lol

I'll get in to the physical therapist later this week, I think.  I'm glad she'll do the shots since my podiatrist didn't want to do anything that would be destructive until everything else was exhausted.  So, I HOPE to be back on road in a couple weeks.  I'm going to try and bike as much as I can to keep the cardio going.  She suggested I do deep pool running, but I don't have access to a pool to do that in.  I'm sure she has an indoor pool at her house but she didn't offer it.  Bummer.

Anyways, I feel a little better about my running and I'm finally catching up on work so that helps with the discouragement too.  I apologize to all my friends on FRB that I've neglected.  :-(

Weight: 0.00
From Lily on Tue, Nov 02, 2010 at 23:35:54 from

Don't be discouraged. You're going to be fine and things will work out. Remember there was a very smart man who said that once. :)

From SlowJoe on Wed, Nov 03, 2010 at 01:37:34 from

It's gotta feel good that there's a plan in place to fix you, at least. I agree with Flatlander, it will come back quicker than you think.

When you go back to get the injection, you can ask the doc about deep pool running at her place. Ask her to throw in a back rub too.

From baldnspicy on Wed, Nov 03, 2010 at 21:37:16 from

Thanks Lily, I need to stop being a downer. Riding feels good but when I'm done the foot kills so it's not a perfect substitute, but close enough.

Joe - GOOD female doc != HOT female doc. I can tell you've been away from the wife for a while...

Slow milesFast milesTotal Distance

Oh snap!  I've got to gain 8+ lbs before tomorrow at noon!  Help!

Edit - Rode the bike again today.  Felt good, but was still cold.  Tomorrow is my "day off" since I'll be working from home and have a doctor's appt in the middle of the day.  The doc freaks out about any weight loss because "I can't afford to lose any more."  I was at 156 when I got home from the ride from work, but I had to remind myself I hadn't hydrated well today and I just rode home.  A few hours works wonders for putting weight back on.  I'm up to 159 and climbing!  lol

Weight: 159.00
From Burt on Wed, Nov 03, 2010 at 18:39:45 from

Instead of putting croutons on your salad, try pop tarts.

From SlowJoe on Wed, Nov 03, 2010 at 19:57:36 from

Yeah, be creative! Vegetable oil milkshake? Deep fried butter?

From baldnspicy on Wed, Nov 03, 2010 at 22:01:50 from

Shoot, had salad tonight with dinner. I should have gotten pop tarts. Not sure I can do veggie oil milkshakes - too healthy, there's veggies in there. The deep fried butter would work but only if it's real butter. I'll check the label.

I wonder if they can do an emergency fat transfusion from a liposuction patient. Now just to find the patient...

From flatlander on Wed, Nov 03, 2010 at 23:35:13 from

You are funny. What weight did you start out at? 156 does seem pretty light for a married man.

From baldnspicy on Thu, Nov 04, 2010 at 07:53:43 from

Well, I was hovering around the low 170s at the beginning of the year. Up until about a month ago, I was at 160-165 consistently. Admittedly, I haven't eaten like I should the last month or so, so that probably accounts for some of the weight loss. It just comes at a "bad" time. :-)

Looking at weight charts, for a 6'0" male, 149-160 is standard for a "small frame" and 157-170 for a medium frame. I'm not "big boned" so I'm actually not bad where I'm at.

Up until I turned 30, I weighed about 135 lbs or so. I could still wear my 32x34 jeans from high school. I could eat anything I wanted, etc. Post-30, I started to gain and I think the highest I got to was about 190 and a 37-38" waist.

I saw the pop tarts at the grocery store this morning but the rice crispy treats looked more like croutons, so I got those instead. That should do the trick! :-)

From flatlander on Thu, Nov 04, 2010 at 09:38:02 from

135. Those were the days.

From rAtTLeTrAp on Thu, Nov 04, 2010 at 09:50:26 from

Chocolate chip cookie dough flavored pop tarts + Chocolate milk = breakfast of champions!

I don't care what the doc says; you're phat!

From Mattrow on Thu, Nov 04, 2010 at 12:39:18 from

What a problem to have. I don't think a doctor can say you are at an OK weight. You can have some of my weight I gained while injured.

From baldnspicy on Thu, Nov 04, 2010 at 15:27:44 from

It's been a decade since I've seen 135, Flat, which I'm OK with. My wife is happy she can see me now when I turn sideways.

You could be right, Mattrow. I feel best between 160-165 which is where I've been for months before now.

Back from the doc and she didn't weigh me and didn't say anything about my weight or anything so I guess I panicked for no reason. :-)

Thanks for all the suggestions. I'll keep them in the hat if I get down to 135 again when my mileage peaks early next year. ;-)

Slow milesFast milesTotal Distance

Oh Snap!  It hit me today that the Dirt Monster is this Saturday!  For some reason I was thinking it was next weekend.

Well....hmmm....Since I can't really do any more "damage" to the neuroma by running on it and it's just painful, I'm going to "run" the Dirt Monster even if it means I limp/walk most of it.  I've waited a year to run it and I'm not letting a couple of angry nerves stop me.

The good thing about this situation is that I don't have to worry about how I'd handle running with a couple of people from the ward I invited (before I had my setback) to run it with me.  I talked to one of them last night and he thought I was sandbagging when I told him I hadn't run in 3 weeks.  He kept pushing so I had to give in and tell him I've put in 2-3 miles on the week...the last couple of weeks.  I think he smells blood.  :-)  I'm not sure if the other guy is planning on it or not.

Before my setback, I had anxiety not knowing how to handle running with these guys.  I am fairly certain I'm faster than the other two, but we've never run together before and neither are racers, per se.  I didn't want to just shoot off the line and say see ya at the finish, but I also wanted to be sure to challenge myself and see how well I could do on the course with it being my first trail race - and a race I knew I'd be planning to do every year.  I thought maybe I'd hang with them for a mile or so and assess how they were doing in relation to how I was feeling.  Maybe I'd be OK with the pace and we'd stick together.  But what if it wasn't?  Then what? 

I know for races where there have been other runners from work there, we'd chat for a bit before the race then we'd take our relative places in the sea of runners (them up front, me somewhere behind :-) waiting for the start.  I had no problem with them not running it with me because I knew they were a ton faster and had a chance at placing, winning, or whatever.  But in this case, this is a small, intimate race - probably 50-75 runners so we'll all be starting as a group.

Not that I have to worry about it now since the tables may have turned (lol), but how is this "properly" handled?  When it's more of a charity/fun run and you've invited people to "run it with you," is it still every man/woman for themselves?  I have no problem letting both of them nip me at the finish since, heck, even with 100 runners and the 10 year age groups, there's a good chance one of us will place in our AG and it would make me happy to see either of them get the honor.  lol 

Without having done any real trail running, I'm not sure how my road race pace would equate to a trail pace anyways.  Just curious how others handle this.  Both guys are totally cool and I know would have no problem if I were to take off and meet them at the finish.

(Many words means I've obviously thought a lot about this and care way too much about what these other two guys will think)

Weight: 159.90
From rAtTLeTrAp on Thu, Nov 04, 2010 at 17:11:15 from

Unless you promised to "pace" them, a race is a race. Nobody expects less than a race effort if there are awards.

From baldnspicy on Thu, Nov 04, 2010 at 20:03:39 from

They may be pacing me to a finish this time around.

I figure 3 pairs of socks, some foam, medical tape, and a handful of naproxen ought to get me through it. It will be below freezing so if it acts up, I may begin that barefoot running program...won't feel a thing then!

From flatlander on Thu, Nov 04, 2010 at 23:14:17 from

Who knows, your feet might feel better after you abuse them for a few miles on the trail -- sometimes injuries are funny that way. I agree that a race s a race. I left my 13-year old daughter in the dust at my last 5K and plan to do the same thing to another daughter on Saturday morning. It feels funny in a way, but in another way we are racing against ourselves, so if there is work to do just do it. Learn what you can from the race then go have a cold one with the guys afterward (you know what I mean).

From SlowJoe on Fri, Nov 05, 2010 at 02:49:57 from

Show no mercy!

And be sure to start your race report with "Oh Snap!"

From baldnspicy on Fri, Nov 05, 2010 at 07:00:22 from

Thanks, Flat. I ran with my daughter for 1/2 mile or so at our first 5k and then left her. I may do the same if I'm feeling good. And you're right, the foot may feel good enough to do fairly well. I'll take the bus to work today (minimal walking) and maybe even elevate it just to give it the best chance for tomorrow. Now, if only I had a secretary to massage it for me...

Joe - you're a true alpha dog! I shouldn't be such a nice guy. I'm ROTFL since I already wrote my report for today before I saw your Oh Snap! suggestion. I guarantee there will be some reason to say Oh Snap! tomorrow after the race. Hopefully, it will just be to satisfy your request and not something worse. :-)

Slow milesFast milesTotal Distance

Oh Snap!  I knew the Dirt Monster would be a bit muddy this year since it's been drizzling/raining yesterday and was forecast through tomorrow with a chance of snow late tomorrow, but on the way to seminary this morning they're now saying 1-2" tonight and possible snow until late morning tomorrow.

Since all I have are road shoes, I was hoping for decent weather so I wasn't sliding around too much, but I may have to opt for the snow boots.  Now I regret not keeping a pair of moon boots from the 80s.  Maybe I can borrow Napoleon's.

Weight: 0.00
Race: Dirt Monster 5mi Trail (5 Miles) 00:50:58, Place overall: 40, Place in age division: 7
Slow milesFast milesTotal Distance

Oh Snap!  No real "Oh Snap!" moment today, but I promised to begin my report this way, so here ya go, Joe!

True to weather men & women, they have no idea what they're talking about.  What happened to the 1-2" of snow overnight and snow to rain today?  It didn't rain or snow at all last night or today.  I thought for sure it would be a wet & muddy mess, but there was only one big mud I went straight through it.  I think I was the only one.  Anyways, the weather was high 30s and overcast, so great running weather!

Splits:  11:19, 10:10, 10:15, 11:23, 8:18

This run benefits the OCD Foundation of Western Pennsylvania and this was the