BS Rools

Ran west along the beach front.  Race for the cure today at teh Kapoloni park.  Ran in the opposite direction.  Sad to have the vacation over today.  Much fun:

Sealife park, cultural center, boogie boarding twice, bike run north shore, snorkling both shark's cover and hunama bay, Waianema bay and park, swimming, hot tub, swim with the dolphins (my kids) and shark watch (my kids) great time. 

Tired from the plane trip.  Decided to run anyway, great fall day to run, enjoyed the run, 8:30 pace overall.  Last half mile a runner caught me from behind, picked up the pace and ran with him until he quit. 

The Hawaii vacation was great.  I have two more free round trip tickets to Hawaii.  I am considering doing the Kona marathon with Sylvia completing the half.  It is a tough marathon with 10 year age brackets.  Maybe I will send them an email about the 10 year brackets.

I see many new bloggers hitting the blog, welcome aboard, grey and underway.  It is also nice to see many runners ramping of the mileage base.  Very good time of year for building the base. 

Early morning run, 4:45 a.m., run along the parkway north 4 miles and back home.  Surprising, 3 bikers, 1 roller blader and 2 runners today.  Very unusual. 8 miles

Lunch time run with Dianimal, 8:30 avg pace. Good to run with her, it has been a few weeks.  She is having foot surgery next week.  Hopefully this will correct her problem and let her get back to running marathons. 

Scale Scare:  Got on the scale, have gained 4 and 1/2 pounds since the marathon.  Wow, too much eating while on vacation.  Goal, 1 pound per week until down to 152. 

A woke to the alarming sounds of CCR.  I did not want to get out of bed this morning.  I got up, bathroom, and got back in bed.  Sylvia says: get up and run or you will be upset later in the day that you did not run.  Got my butt out of bed, ran to Gardner Village and back home.  Sylvia was right, good to get in an easy morning run.  It is great to have a spouse to give you the nugde when you need it.  I guess I am just not ready for the winter time runs coming up.  Hawaii has spoiled me.  Legs felt the best since the marathon.  Plan on some mild speed work on the treadmill during lunch. 

Time to refocus on goals.  I have been reading Tinman, Sasha, Paul, etc. for  training ideas.  The one thing that is a wild card, don't get injured thinking I can do workouts like I was 30 years old instead of 57 next month.  My first goal, increase my base mileage to 65 miles per week over the winter time while slowly adding some hills, repeats, etc. with the mileage. 

I just know that I have a sub- 3:10 left in me if I can do the right training.  Lastly, I know why runners pay coaches, it takes an effort to plan workouts that make sense for the individual runner. 

Lunch time run with Dianimal, 3.25 miles easy. 

This morning could be a Cat Stevens, I am being followed by a moon shadown, or something out of a Halloween scary movie.   The morning was a bright, almost orange, full moon in the western sky.  The trail along the river is on the east side.  This provided a back drop of the fog coming off the river with the lower moon in the sky shining through the fog.  "What a sight".  As I enjoyed this unique view as I headed towards home, the siloquet of a runner with the fog and moon over his shadow appeared.  If I only had a camera. 

Back to serious runner business:  ran the last quarter at 6:45 pace.  May do some treadmill speed stuff at lunch.  I was asked by Frank, running buddy a work, what are my goals and upcoming races.  Well, always training for the George I said.

Early morning run, purple haze in my eyes, running in a fog, foggy morning along the river with a bright moon.  Kind a London town run, weird, but different and fun. Did 4 striders at about 30 seconds each, and one quarter mile at 6:20 pace.  My legs are not prepared for this kind of speed at 5 a.m.  As I have told my kids when they we upset, you have the same shoes to get glad in.  My legs will have to do the same.  May do a noon time run today.

Lunch time run today with Harry, Coleen, Tony, Dianimal and John.  The run was suppose to be an easy run.  Right out of the shoot, Harry started pressing and did a couple of 7 min mile surges.  Me and Colleen went with him and the others dropped behind.  Fair is fair, waited until we turned into the wind and did a surge of my own, dropped Colleen.  Stopped at the 2 mile mark to let everyone regroup.  The way back was no different except John joined us.  Harry again did a couple of surges dropping Colleen and John.  I waited again until we were head on into the wind a did a good hard 1/4 mile surge and dropped them.  We stopped and regrouped.  Both Harry and Colleen decided to run the last mile in easy.  Me and John ran the last mile in 7:15, good pace given running 8 miles this morning.  Overall, 7:30 pace for the first two miles and avg. 7: 15 for the last two.   I did not think I would have the zip today given the increase in mileage this week.  Happy with the effort the the running game playing. 

I know, it sounds boring as you don't know these runners, but, they are all seasoned marathon veterans that are game for about anything.

B of BS Rools out

Run with our dog Sammy and Sylvia.  Nice easy pace on a great fall day.  Sammy was so cute and wanted to run.  Over the last few years, everytime we come to a hill I tell her lets go and pick up the pace.  Today, as we came to first little hill over a bridge she took off like a shot and surprised Sylvia, pulling her with the leash.  She did the same thing on a couple other hills, picking up the pace on her own.  Sammy gets 25 commando points today. 

We ran into a runner we met a couple of years ago on the parkway, Rob. Him and his buddy Troy have ran the grand slam the last couple of years.  Ran with him for a bit until we took the trail thru the forest of trees. Anyway, great run, legs felt great after a 65 mile week.  Yeah.