Building and another new baby (soon)

Been a busy few weeks here in the fitdad household.  We listed our house at the end of May, were under contract in 3 days and closed on the sale June 28th.

We officially became homeless that day and were graciously taken in by my in-laws until our new house is built in October.  We are building with Ryan Homes here in Pittsburgh so expect to be bombarded with posts along the way as we build.

I have been seriously negligent in posting regularly but life has been terribly hectic and given the opportunity to blog or be outside with Noah and the family I will always take the latter.  

We have been doing some of this:

Constantly this:

and, I have squeezed in a few of these:

Grampa has strong affection for ice cream so I think I am going to be doing much more running in the coming weeks...Who can say no to grampa and ice cream...I can't.

Then again if Christine gets around to having a baby in the next few weeks I am going to be doing more feeding, changing, and sleeping than running.

In that case if I continue with my ice cream habit I am going to be a fair bit more Fat Dad in the coming weeks.

Stay Hydrated and get outside!

Thanks for reading.

A Sad Day for Running...and our country.

Finishing a marathon is an accomplishment regardless of whether you are first or last.  Runners regardless of speed are a surprisingly tight bunch.  We get each other, we understand why we run, we all understand joy and suffering we feel in a race.  Many of us feel a connection to each other as soon as we know that another "runs."  Today that connection makes many of our hearts heavy and saddens us.

I am sure you have already heard about the absolutely cowardly act that was committed at the finish line of the Boston Marathon.  I don't need to go into details about how terrible this act was or how my heart breaks for anyone killed or injured by such a cowardly act.  I hope that the authorities find who did this and make him/her pay for their cowardice.  Attacking innocent people is by far the weakest thing a human can do and right now my blood is boiling with anger and pain.

My thoughts and prayers go out to any and all affected by this tragedy.  The running communities around the world feel your pain, and are praying for you.

Today, when I saw the coverage what I really looked for was the people helping.  Those public servants as well as citizens who turned towards the explosion and ran to help.  Those are the heroes today.  The people who without second thought ran to those who could no longer run.  Many of our public servants (fire, police, EMT, etc)...will have a busy and tiring night ahead of them.  If you see them, thank them and offer them support...today they need you more than ever.

Be safe if you are in the city, and report anything suspicious to the proper authorities.

Ron

The Knee story, and my achilles (ugh)

Throughout my "athletic" career...mostly high school sports followed by limited activity in college I have been mostly injury free.  Aside from a broken wrist in high school, I haven't broken any other bones that I know of and my joints have been basically injury free.

When I first started getting back to running I was in sorry shape, my best description of that shape was blobular...or maybe roundish.  (Those are shapes right?)

My fitness level was probably a 1 on a scale of 1 to 10.  So getting back into the swing of things was definitely a shock to my system.  I had the usual soreness due to lactic acid buildup and using muscles that I had not used in years.  Once our mileage for the half marathon training began to ramp up I started noticing that my right knee really hurt on impact, like a sharp stabbing pain.  It got so bad that I actually broke down and went to see Dr. Stone at UPMC Sports Medicine here in Pittsburgh.  After a battery of tests he confirmed to me that I didn't have anything terribly wrong that a little stretching and physical therapy couldn't fix.

Basically as it was described to me there were muscles in my legs that were much stronger than others.  The stronger muscles were pulling stronger than the weaker muscles and then pulling my knee out of alignment, which in turn was causing my pain.  Dr. Stone asked me how flexible I was and how often I stretched after working out.  To which my answer was..uhhh I don't stretch much.  I think if he could have he would have whapped me upside the back of my head.

I took my new exercises home as well as a new stretching regimen and within 7 days the pain in my knee was nearly gone.   I resumed my half marathon training and continued on.

Since I started this new running program I am really beginning to test the extremes to which my body can handle a stressful workout.  I have been very diligent with stretching and adding to my overall flexibility.  The problem I run into is working 12 hour days on my feet.  I don't have a great deal of time  to stretch those days so I find that I am coming home very tight and strained.

About two or three weeks ago I noticed the pain returning in my knee around the same time as I was having some hamstring and calf cramping issues (while sleeping).  I took a few days off from running at the request of my coach and used the foam roller and stretched constantly throughout the day.  Within about 5 days the pain had subsided and things began to return to normal.  I eased back into a few runs and then resumed the more intense and long workouts.

Fast forward now to this past thursday, I was walking downstairs to the gameroom to squeeze in a speed workout while Noah napped.  I stepped awkwardly near the bottom of the steps and felt what could best be described as a twinge in my calf right above the achilles.  I didn't really think much of it and begin to warmup for a pretty intense progression run.  My goal was to run 4 miles at 8:00/mi pace followed by a progression of 7:40, 7:30, 7:20, 7:10...then warm down and stretch.

The first 4 miles felt ok, with occasional pain shooting up from my calf, but nothing consistent or serious.  By the end of the 7:30 mile the pain was a lot more frequent and by the end of the 7:20 mile every step sent a jarring pain up my leg.  I decided to heed coach Ross' advice and stop when pain like that happens because, 1.  I am not a hero, and 2. Pain usually causes you to alter your form therefore ending up with additional injury.

I struggled (more like hopped) up the steps, stretched and showered.  I walked around all day Thursday and Friday with quite a hitch in my get-a-long.  I continued to stretch and massage my calf all day on Friday.  The pain was only noticeable Friday when I would walk down steps or up hills.  I made a mental note to make a Dr. appointment Monday if the pain had not resolved.  I personally felt like this pain was again associated with tight muscles as opposed to an actual tear or more grievous injury.  I woke up this morning nearly pain free, still mildly noticeable when I walk down stairs though so I will continue to monitor myself and see a Dr if this persists.  I work all day Today, Sunday, and Monday so hopefully by Tuesday I will feel well enough to give an easy run a shot.  I am three weeks out from the marathon relay and I really don't want to miss this event.

So the lesson today readers?  Stretch.  Stretch A LOT!  Become more flexible and don't be a hero, if you have pain stop doing what you are doing and fix the problem don't just run through the pain and hope it gets better.  A good rule of thumb for stretching is 1 second for every year of age.  I try to do multiple stretches after every workout of each muscle group that was used during the workout.

If the pain lingers any longer than a few days or you cannot perform normal day to day functions without suffering it's time to go see a doctor.

Thanks for reading!  Happy Running!

Ron

Happy Easter!

Good Afternoon friends,

It's been close to 2 months since my last post.  Life in the fitdad house has been very busy.  Preparations are under way for the new nursery for baby number 2 due in August.  Work has been insanely busy and run training has been taking up a good deal of my free time.  I have been seeing great strides in my times and mile splits.  This has definitely been a worthwhile endeavor!  The mix of recovery workouts and stressful speed and tempo workouts has reminded me of my days in high school running cross country.  My fitness level has improved drastically.

I have learned a very important lesson about flexibility, stretching and proper recovery as well.  I had a bit of a knee issue a few weeks back.  More on that in a future post.

Any additional free time I do have has been spent playing chase with Noah, building duplo castles for him to smash or playing with trucks.  Noah is all boy anymore, trucks, cars, trucks, and more trucks.  If it has wheels it gets driven around the house...heck if he can pretend it has wheels it gets driven around the house.  These past few months have been so fun with our little man.  He has such an endearing and wonderful personality.

Today we are going to spending our time with family enjoying the holiday and relaxing.   If you celebrate Easter I hope you and your family have a wonderful and happy holiday.  Enjoy the time with family and friends!

Happy Easter! Thank you for reading!

Transformational Treadmill Run

Saturday's training block brought me to the transformational treadmill run.  That's just a fancy name for a run I did on the treadmill while watching Transformers Dark of the Moon.  Really all it entailed was running 8 miles on the treadmill because it was too cold to be outside running.

Transformational treadmill run 8 miles 63:50.  (barely sub 8:00mi pace..I'll take it!)

Bored out of my mind on this one, but happy with the result.

Progression Treadmill Run.

Thursday was my first Progression Treadmill Run ( I like to think of them as negative splits runs ).

I had 6 miles scheduled for today, here is how they broke down.

Mile 0-1 warmup (7.0mph)
Mile 1-2 Steady (7.4mph)
Mile 2-2.5 (7.5mph) -8:00 mile pace
Mile 2.5-3 (7.6mph)
Mile 3-3.5 (7.7mph)
Mile 3.5-4 (7.8mph)
Mile 4-4.5 (7.9mph)
Mile 4.5-5 (8.0mph)
Mile 5-5.5 (8.1mph)
Mile 5.5-6 (8.2mph)--10k pace (if we are estimating numbers)
I got really bored by about mile 5, so at 5.75mile I bumped the speed up to 8.5, and at 5.9 miles I bumped it up again to 9mph and sprinted to the finish.
Total time 47:17

Not a shabby run at all, felt strong the whole time.  Lungs felt good.  Was able to squeeze the whole workout in while Noah napped.  Got out of the shower only to hear the prince himself summoning me to his room.  DA! DA! DAAAAA!!!!

We spent the rest of the day laughing, chasing, and playing trucks.  I would say that is about the perfect day.

Have a great weekend all!

Be Safe! Get out and Run!!

Week 2 training update.

This update isn't terribly exciting, I have been keeping up with my runs but at a much slower pace.  Noah and I have been stricken with this wonderful bronchitis/coughing/chest thing going around.  So my lungs are a little sluggish getting oxygen to the rest of my body.  I have been pounding fluids, zinc, and getting plenty of sleep, thank you Nyquil.  Now if only I could get them to sponsor me for a commercial like Drew Brees has.

Noah has been relatively unaffected by the virus in our house.  He is still as fun as ever, albeit a little stuffier and a little sleepier.

Since this update is boring...here is some added cuteness to make up for it.

Thanks for reading!

Training day 3.

Technically according to my program today is supposed to be an off day, a day of rest as they say.  But that doesn't play nice with my work schedule this week.  I was supposed to have 8 miles scheduled for Saturday this week but I am also scheduled to work for 12 hours.  It's hard enough for me to run 3 or 4 miles on days like that let alone 8.  By process of elimination Wednesday became long run day.

My original plan was to run outside, but overnight we received a light dusting of snow, ice, rain and sleet.  So it it a bit treacherous on the side roads and sidewalks today.  I was relegated to pounding out those miles on the treadmill.  Lucky for my I have been stockpiling shows on the DVR that the wife doesn't also enjoy so I had some viewing to catch up on.

8 relatively uneventful pain free miles.  1:03:30.  This was supposed to be an easy run (same as yesterday...it should feel "easy"), I set the treadmill at 8:00 miles and started running.  Around mile 5 or 6 I started to get really bored by mile 7 I felt like I was just slogging along.  I decided to try to pick up the pace and finish a bit faster so I bumped the treadmill down to 7:30 miles and finished strong.

I was sweating like a champ, feeling really good, and am definitely over my weekly average miles now.  One more run this week then I will be resting a few days this week and recovering.

Happy Running

Training Day 2.

Training day 2 has arrived.  This program is definitely putting me out of my comfort zone of 12 to 15 miles a week.  That is by no means a bad thing, my running needed direction and I needed some spice added to my workouts to keep them from being redundant.

On tap for today was an easy 5 miles.  A definition for easy 5 miles would be a run that you can comfortably maintain pace while carrying a brief conversation with a running partner.  Seeing as my run would take place on the treadmill while Noah napped today means that the only person I would be talking to would be myself.  (as long as I don't answer myself it means I am not crazy right?).

The run went very smoothly, I set the treadmill at an 8 minute mile to start.  After about 3/4 of a mile I felt like I could comfortable go faster without really straining so I bumped it up to a 7:45 mile.  That felt great for a while and I finished strong by bumping down again for the last mile to closer to a 7:20ish mile.

Final distance 5.01 time:  38:51.

Time to refuel

Plainville Sodium Free Turkey on whole wheat toast, with american cheese, spinach, spicy mustard and a dash or three of spicy pepper sauce.  Took the edge off my hunger but I am going to need something more...I just cooked over 700 calories on that run.  Going to go grab some blueberries and rasberries and maybe an apple.

Get out and run!

Ron

The plan for the next 6 months.

I'm back!

After a brief holiday break (too hectic in life and work to blog sorry), an extra 5 pounds around my waist, and a wonderful series of days spent with my family it's time to get back on track.

You know, if more people were like runners life would be a much nicer and healthier place.  I don't know the reason why, but in my experience runners are just happier people.  Maybe it's because they don't have as much stress in their lives because they take it out on the pavement.  Maybe it's because they eat what they want because they just cover more distance next time to make up for it.  Who knows, but for whatever reason I have to say that more and more runners are the people I enjoy being around most.  Seeing people out on the street in my runs I get more smiles and waves than I do at any other public spots.  I think runners just see life differently than the rest.

I decided to sign up for the City of Pittsburgh Marathon relay again this year.  It will probably be the last year I am able to participate in this event with this group of coworkers.  Most of my interns are graduating this year so getting out and sharing this event with them is important.  Otherwise I should probably have signed up for the half.

I have felt recently that my running lacks direction, that my training isn't helping me improve or increase distance.  So I decided to seek help. I signed up for a training program with Dave Ross of Ross Running.  Over the coming months I will update the blog occasionally with my training schedule and runs.

Today was the start of the program.  I had 7 easy miles on tap, considering my longest run in the last few months was about 5 miles.  This would be interesting, and pleasantly surprising.

Just keep on (g)rowing

Don't know where I'm going, I just keep on rowing.

I just keep on pulling, gotta row.

Don't know where I'm going, i just keep on rowing. 

I just keep on pulling gotta row.

Moving is breathing and breathing is life, 

Stopping is dying, you'll be alright

Life is a hammer, waiting to drop.

Adrift in the shallows and the rowing won't stop.

Don't know where I'm going, I just keep on rowing.

I just keep on pulling, gotta row.

Don't know where I'm going, i just keep on rowing. 

I just keep on pulling gotta row.

Can't see the sky, nothing on the horizon

Can't feel my hands and the water keeps rising.

Can't fall asleep cause I'll wake up dead.

I just keep pulling, I just keep rolling.

Don't know where I'm going, I just keep on rowing.

I just keep on pulling, gotta row.

Don't know where I'm going, i just keep on rowing. 

I just keep on pulling gotta row.

Rowing is living and living is hard

But living beats losing all that we are.

And all that we know of and all that we feel

and all we remember imagined or real

All we remember imagined or real.

I heard and echo but the answer had changed

from the word I remember I started out saying.

Living is cheating if you're not pulling oars

But the current is leaving, I'll get mine, you'll get yours.

Don't know where I'm going, I just keep on rowing.

I just keep on pulling, gotta row.

Don't know where I'm going, i just keep on rowing. 

I just keep on pulling gotta row.

Rowing is bleeding and bleeding is breathing

Breathing is feeling burning and freezing

Keep getting dirty but I started out clean

I keep on rowing, I keep on rowing (x4)

Don't know where I'm going, I just keep on rowing.

I just keep on pulling, gotta row.

Don't know where I'm going, i just keep on rowing. 

I just keep on pulling gotta row.

Soundgarden "Rowing"  

I recently picked up the new Soundgarden Album "King Animal,"  I really enjoy the music but one song keeps resonating over and over in my head and that is Rowing.  Basically for the last month or two I feel like you could replace the word rowing with growing and you would have the story of my last eight weeks.

Having a toddler can really create some bad eating habits.  Noah gets a diet rich is yummy fats, because they are essential for his brain development and growth.  Things like whole milk, whole milk cheeses, butter, as well as healthier options like fruits and veggies.  He eats 3 squares a day as well as snacks which could be anything from cheez-its (a boy by my own heart), cheerios, kix, or yogurt.  While this doesn't sound terrible for me it does if you add that Noah loves to share his food.  He offers up handfuls of cheese and macaroni to me...how is a dad to say no?  Well, I don't usually and because of that I have been slowly creeping back up the fat dad path.  I by no means have fallen off the wagon, and thanksgiving didn't help much either.  I have put on about 5 or 6 pounds in the past 8 weeks.  My clothes don't fit worse, I don't feel less fit but I am heading in the wrong direction for meeting my goal weight.

Until Christmas I am back on the calorie counting and more intense workouts.  Ramping up running and cycling distances (albeit many miles will be on the treadmill or kurt kinetic trainer) should help improve those numbers.


Aside from working out and not losing weight I have been doing a vast amount of playing.  Something that is much more rewarding than anything a workout can provide.  So in the coming weeks, I will playing as much as I can with this guy:

Avoiding this as much as possible...empty calories really aren't what I need right now even if they are scotchy and delicious.

 And throwing in more of this:

Adding in a dash of this:

And by Christmas hopefully at my lowest weight yet.

#justgorun #fitdad

Brooks Ghost 5 Review.

I have been running in Brooks running shoes now for a few years now.  When I first started running I was in Saucony Rides, but then Saucony changed the shape or the shoe and it no longer fit me comfortably so I desperately went searching for a new ride...and I was introduced to the Brooks Ghost 3.   

I am a neutral runner with a midfoot strike, I prefer trainers with nice cushion but also a nice balance of light weight and snappy response.  I have run in all sorts of shoes in my time, racing flats, barefoot shoes, neutral trainers, cross country spikes, and also a mix of cross trainers.  I prefer a standard running trainer for my day to day runs because the cushioning and comfort are perfect for me.  

Normally I don't wait this long to review a new shoe but for this time around I thought to myself, how can I legitimately evaluate the quality of a shoe if I run in it only once or twice?  Sure I am behind the times and by the time you probably see this I am sure Brooks will be preparing to release the Ghost 6...but I digress.  

I found running bliss when I first ran in a pair of Ghost 3's about a year and a half ago.  They were the perfect balance of lightness, cushion, good looks, and solid wear.   Those shoes lasted me well over the 300-400 miles I usually put on shoes.   

Upon unboxing the shoe for the first time I can tell you that I love the new look of the shoe.  It has a slightly fatter midsole so it definitely provides a nice soft strike even for midfoot strikers like myself.  I love the colors of the shoes, I was never a flashy running shoe guy but I think I am now.  Upon picking up the shoe for the first time and comparing it to my Ghost 3's there is a palpable difference in weight.  The upper on the Ghost 5 has a much thinner and lighter appearance without appearing cheaper.  The quality of construction in the shoe is top notch my friends.  

The next step was to try them on, and like I expected and hoped, they fit just like the pair of Ghost 3's I had before.  It was a familiar feel except for the new fatter and more cushioned tongue in the shoe.  I can't say I totally love that new feature, I thought the thin light weight tongue in the 3's was fine, this fatter tongue does put a little more pressure on the top of my foot.  

Since purchasing the shoe I have put in the neighborhood of about 200 miles on them.  A solid mix of road and treadmill running.  The shoes still look new, there are no loose threads and the soles have barely worn at all.  The cushioning still feels as good as it did the day I purchased them and I can now see why Runners World magazine has rated this shoe one of their favorites for the past 3 years.  

These shoes have a pretty aggressive tread pattern for a simple road shoe.  They can hold their own on dry trails and even through some slicker spots without losing traction.  They are definitely a versatile piece of running gear.    The new thicker sole is like butter on the road and the light weight (for a trainer) is definitely appreciated on those longer run days.  I don't notice any issues with running form due to the weight of the shoe towards the end of longer runs.  I have with heavier shoes in the past that as I fatigue my form would break down, so either I am in much better shape or the shoe is making a difference.  The sole on this shoe is also very flexible so you don't really notice it much as you run which is definitely a plus.  

The upper of the shoe is definitely more airy than the Ghost 3's I previously ran in.  The ventilation is very good and even on 90 degree days in the sun my feet never had hot spots or blisters on longer runs.  The heel cup in the upper holds your feet well and prevents rubbing and hot spots as well.  I still don't love the tongue of the shoe being so much fatter than it was before, but it isn't a hindrance to my running just different than my last pair. 

In my opinion this is one of the better neutral trainers on the market today.  On the plus side this shoe is lightweight, well ventilated, and comfortable.  The ride is smooth and the sole is snappy and durable.  The shoe has a comfortable and large impact zone for midfoot strikers and adequate space in the heel cup to prevent the foot from sliding up and down too much.  On the negative side the tongue is a little too fat for my tastes, the shoe is heavy compared to racing flats or free running shoes so for shorter races I may opt to run in something lighter.  The shoe is also a little wide, but for me that is good because I need a wide toe box and narrow heal.  I would think that those with narrow feet may notice a little extra wiggle room in these shoes.   All in all I would rate these shoes as excellent for many people like me who run mid to moderate distance.  

If you aren't sure about sizing or fit for shoes, or what your running style is I highly recommend you go to Fleet Feet Pittsburgh near South Hills Village Mall.  See any of the sales staff there for help in finding the right shoe for you.  (note: I do not receive any money for this recommendation, this is my opinion.  I love these guys and gals at Fleet Feet they are honest, fair, and locally owned.  Supporting local business is important to me so I wanted to make sure they guys got some positive publicity!)

http://www.fleetfeetpittsburgh.com/ 

Why do I run...

Another why do I run segment...why, well, because I am lacking in creative original ideas for a new post I guess.

Why Do I Run?

1.  Because I never want to be 250lbs again.
2.  Because slow or fast it still feels good.
3.  Because Noah isn't getting any slower...
4.  Because I like being able to comfortably bend over and tie my shoes.
5.  Because my pants fit better than ever.
6.  Because I want to have abs again.
7.  Because sometimes I still like to eat like crap.
8.  Because there is no better stress reliever.
9.  Because runners love a good cliche.
10 Because I am my own biggest competitor.
11 Because nothing feels better than cool rain on hot skin in the summer.
12 Because I want to be faster.
13 Because I never want to be out of breath walking up steps again.
14 Because my health depends on it.
15 Because endorphins are a poweful drug.
16 Because I want to be the best example for my child, so he doesn't become an overweight statistic.
17 Because you can never have enough running shoes.
18 Because that breathing you hear is stress disappearing.
19 Because at 6am you have the world to yourself.
20 Because its an excuse to not cut the grass.
21 Because I like nachos too much.
22 Because I want to be better than I was yesterday
23 Because I like to make lists about running to bore you.
24 Because I still can..
20 Because I want to be able to outrun the Zombies...because I only have to be faster than you :)

So why do you run?

Killer Brick workout.

I had a day off from work yesterday, and my mom graciously came over and watched Noah for a few hours so that I could sneak away and get a ride and run in.  (Thanks Mom!)

I met Mark in our usual parking lot in South Park and was already dreading the insane level of heat and humidity for 10am in Pittsburgh.  (It was 76 and the humidity was actually causing my sunglasses to fog when I got out of the car).

We commenced warming up our legs cruising up and down Corrigan drive (2 miles end to end), followed by a large hill and out on to the local streets.  We rode for a little over an hour (1:05) and covered about 15.5 miles.  We had a few steep hills thrown in for good measure and I can honestly say that I probably would have hopped off (gasp! cardinal sin! I know) and walked had it not been for Mark barking at me from behind.  Once he could see that I would make the top of the hill he would find another level or stamina, mash the pedals and wait for me at the top.

Upon completion of the bike we took a minute to rehydrate and change out of our cycling gear and then went for a leisurely run.  We covered 2 miles in about seventeen and a half minutes.

For me the worst part of the brick workout is the beginning of the run after hopping off the bike.  I don't know if its a lack of blood flow to the muscles necessary for running or maybe a little dehydration but my calves always bark back at me.  Usually the seize up about 10 strides into the run forcing me to pull over and stretch them out.  Once I have that moment to stretch though they feel wonderful after that.

I came home to a happy baby boy and a pleased mother who got some quality time with her grandson!   I proceeded to feed Noah some lunch as he is now on soft solid foods.  The kid loves mandarin oranges, elbow mac, cheese, yogurt, and his corn crunchies.  It's such a joy to watch him feed himself because you can see the level of pride he gets from doing it himself.  He looks to me or Christine everytime he feeds himself for appreciation and it's adorable every time.  We are slowly adding more and more foods for him to try so that we can keep his menu as diverse as possible.

After Noah had lunch I whipped up some turkey burgers with light cheese, spinach and tomatoes on whole wheat buns for my mother and I.  It was a protein packed healthy lunch that really hit the spot after my intense workout.  We had a side of sweet potato chips with sea salt to add a little crunch to the meal as well.

I also owe the blog an 11 month update which I will post soon.  Noah hit 11 months last week and I have taken the pictures, but haven't had enough free time to develop the photos on lightroom.

Today was definitely a killer workout, and I am feeling it in my quads, calves, and hips but already looking forward to the next day I can get out on my bike.

Get out there and get fit, make the little changes you need to daily to improve your life!

Running Reality Check.

Let's face the facts, most of us weekend warriors and fun runners are never going to break into the Olympics.  We will never win any major races and we will never compete against the worlds best.  None of those stark reminders will ever stop us from running.  I don't run because I want to win races (maybe when I was 18...now not so much), I run because I can, because I love it.  There is something incredibly liberating and uplifting about putting feet to pavement.  There is something inherently primal about running freely with nowhere to go and nowhere to be.  The sound of your breath, the pumping of your heart, and the sweat dripping from your nose.

As a kid I remember just running, it didn't matter what shoes you had on, what clothes you were wearing we just ran because we could.  We ran while we played, hustling through the brush in the woods playing war.  Chasing each other for hours during a game of tag or capture the flag.  We didn't do it to keep in shape, we did it because it was better than getting caught and becoming "it."  One of the things I am realizing in my "old age" of 33 is that I am not going to be winning any races any time soon.  Maybe if I keep this up long enough and run into my senior years I will be able to win some geezer classes at local 5k's...then again all those faster people from younger days will probably still be able to outrun me then too.

This whole blog/thought process came about the other day when I was getting ready to run...yeah getting ready is what I have sunk to.  It's becoming a process just to get out the door and do something I love.   Shorts, tech shirt, socks, shoes, ipod, sunglasses, and a garmin watch.  Walk out the door, music on check, watch turned on check, searching for satellites...searching...searching...searching.  I walk/jog aimlessly up and down the street waiting for the signal.  The music is sporadic sometimes I love the song sometimes I feel like I skip 4 or 5 in a row because I am just not "feeling" that song today.   When all the stars align and the satellites talk to the watch and the ipod plays my favorite songs I do get a little caught up in the run...but most days I find myself getting home and obsessing about times or splits.  What can I do to get faster or run longer or lose more weight.  Why can't I just turn off the competitive side of my brain and just run?  Well?  Why can't I...

I've decided that I need some mindless stat free, music free, satellite free, gear free runs.  I need to incorporate  runs into my schedule that are just that, Runs...and nothing else.  I just need shoes, socks, shorts, and a tee.  Walk out the door and just run, when my breathing and pace dictate it speed up, when they don't slow down.  Take time to pause and watch nature around me, take in the sights, sounds and smells of the run.  Enjoy the simple pleasure of noticing the sweat, hypnotizing myself with the rhythmic sounds of my breath.  Getting lost in the gentle patter of my shoes on the pavement, forget the watch, forget the time, sing my own song and just run.

Sure the timed runs at times are important especially if you are training for a race or have a goal that you want to achieve...but some days it just needs to be about the run and nothing else.  Because if I can't just get out and run because I love it, then why am I doing this at all?

Week of Streak!

As you may have noticed, I disappeared for a week, sorry about that I needed some quality time at the beach with the family.  I didn't want to advertise that we wouldn't be around with posts from the coast.

I really enjoyed running at the beach the fresh air, the sounds, the new scenery, it was beautiful.

Here are the weekly stats for the streak (with photo evidence in most cases).

Saturday:
Drove 400+ miles (took almost 13 hours instead of the 8.5 it was supposed to)
Ran 1.2 just to get it in.

Sunday:
1.69 miles.

Monday:
4.45 miles.  Ran with the wifey at her pace.  It was nice to get out and have some alone time with her jogging along the road parallel to the beach.  Forgot to take a picture of the watch, just wanted to get to the beach.

Tuesday:
1.15 miles.

Wednesday:
1.56 miles

Thursday:
2.03 miles

Friday (last day at the beach):
1.46 miles

Saturday:
Got up at 4:15 am, on the road by 5:30, home by 2:30.
Noah did wonderful on the drive.
1.57miles on the treadmill on tired legs after driving.

Thanks for reading, here is some beachy eye candy to get you ready for your vacation!

RW Streak Day 5.

Runner's World RunSTREAK Day 5.

Raining pretty consistently here and I have Noah while Christine goes to spin class.  3.11 Miles 24:44.  5 minute warmup, 5 minute cooldown.  Did a decreasing incline, increasing speed run, it's a workout I created for the treadmill that I like doing because it's just not flat (kind of like the real world).  I start on an incline of 4 or 5, then at each mile marker I decrease the incline by 1 or 2 and then add in more speed.  I started out today at an incline of 4 and speed of 7.3mph.  Mile two I dropped the incline to 2.5 and ramped the speed to 7.6mph.  For mile three I dropped the incline to 0.5 and bumped the speed to 8.0 for a half mile, then bumped it up again to 8.3 for a quarter mile.  The final .36mile I ran at 9mph...and I was HUFFING and PUFFING.  A really great workout before I head to work today.

I feel like I am becoming a practice hero, I need to get out and run more races.

Going to try for an early morning running tomorrow, this will be the first outside test for the new shoes and a review is pending.

Happy Running everyone, Have a great weekend!

RW Runstreak Day 4

Runners World Run Streak, Day 4.

Treadmill Run (while Noah naps)
1/4 mile warmup.
3.02 miles 23:57
1/4 mile cool down

Shower.

Crunchy Peanut butter and jelly sandwich on whole wheat bread for breakfast.

Off to pressure wash the deck and get the house ready for summer!

We're STILL STREAKING!!

A new Challenge.

I have decided to undertake a fun challenge for the next 38 days...well more like 35 now.  (See this article)  Along with my sister Trish, her boyfriend Omar, and a few of their friends, we have embarked on the runner's world RUN-Streak challenge.  Thirty-eight straight days of running at least 1 mile, finally finishing with at least 38 miles in one month.  Seems easy enough right?  I am just going to run my normal schedule and then on my off days or spin days I am going to supplement with a 1 mile running warm up or cool down to keep the streak alive.


These are the rules of the Challenge from my sisters blog about the challenge (feel free to follow along if you like!):


The Rules are simple:

• Every day between Monday May 28th and Wednesday July 4th you must run at least 1 mile
• You can run more than 1 mile, but you must run 1 mile every day
• You cannot skip a day and double up on mileage the following day

Today I didn't have a run scheduled because I work 9-9 so I decided to get up before work and before Noah gets up to go for a run on the treadmill at 5:30am.  Well, needless to say the treadmill is too loud to be used at 5:30am in our house because it woke up Noah and the wife.  So it appears as though I will be pounding the pavement around the neighborhood from now on.  (Sorry Honey!!).  I coasted through a 5 minute warm-up, 14 minute run (1.75 miles-I was DOGGING it...and sleepy), and a 5 minute cool down.

Tomorrow is an off day from work so depending on Noah's naps I am going to try to squeeze in 3 to 5 miles on the treadmill.  

In an effort to motivate my readers who may or may not be runners, I am challenging you for the next 35 days to get up and get moving.  Give me 15 minutes of your day until the 4th of July.  You can run for 15 minutes, walk for 15 minutes, bike for (well maybe a little longer than 15) lets say 30, or do some form of cardio for at least 15 minutes a day.  If you aren't healthy enough to exercise then see a Doctor first, use your brain, don't hurt yourself!!  Substitute something healthy like fruits or veggies for the snack foods during the day and try to avoid the greasy processed foods.  By the 4th of July I bet you will be feeling healthier and looking leaner!  Then when you get to that point we can discuss the next fitdad challenge!    WHO'S WITH ME??!!! WE'RE GOIN STREAKIN!! WOOOO!

The 25 and 25.

I must apologize in advance for the lack of blog posts in the last few weeks, things have been hectic at work and at home so I have been lacking time to write.

If you are a regular reader of the blog you know that I have definitely plateaued in my weight loss since Noah was born.  Whether it was an actual plateau or a result of cheating and less exercising I am not sure.  I have been very diligent with the plan the last month and still no weight loss.  The week before Thanksgiving I decided to try a change-up in my workouts.  I had been trying to get 3 or 4 thirty minute workouts in each week.  Due to my work schedule and my daddy time with Noah (when Christine works).  I was struggling to consistently get those workouts in.  I decided I needed a way to get in similar calorie burning but maybe cut down the number of workouts per week to 2 or 3 instead of 3 or 4.

I have been rotating my workouts between cycling and running since I would like to try to do a Sprint and or Olympic Triathlon next year.  I get bored very easily on the bike trainer and the treadmill, I would so much rather be outside.  But, since I am home alone with Noah one to two days a week it's not good parenting to leave the house while he is napping.  So I am relegated to the confines of the game room and the indoor workout.

In an effort to quell my boredom I decided to try a workout that I call the 25 and 25.  I put Noah down in his crib for his morning nap (about 2 hours usually).  I grab the baby monitor and head downstairs for my workout.  I usually start off on the bike for 5 minutes at a really light pace and resistance to get my blood flowing.  Then I shift to a higher gear and ramp up the intensity.  I ride for 25 minutes at varying intensity adjusting my cadence as my legs begin to burn.  As soon as I finish the 25 minute pedaling session, I immediately swap my cycling shoes for my running shoes, hop onto the treadmill and begin to run.  I usually crank the speed up on the treadmill to 7 or 7.5mph and adjust the speed and incline during the run as my legs fatigue.  I will occasionally ramp up the speed to as high as 8mph or higher if I am feeling really good.  After my 25 minutes on the treadmill (about 2.75-3 miles) I cool down walking for 5 minutes.  That gives me a 1 hour workout and usually enough time to run upstairs and shower before the boy wakes up from his nap.    I do this workout a maximum of twice per week, with the 3rd workout day rotating between a run or biking or a bodyweight resistance style workout.

Since starting this plan 2 weeks ago I am back on the weight loss train.  The first week I was able to shed about 0.6lb.  The second week (Thanksgiving) I was able to shed an additional 0.5lb.  I am hoping this trend continues as we head into the holiday party season.  Making sure that I watch what I eat during the holiday parties is going to be a real challenge...

Thanks for reading, check back later there may be a second post today because I was camera happy with Noah yesterday!