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Run2BFit last won the day on October 10

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  1. Congrats, way to rock WSER, and to be smiling at the end!
  2. Run2BFit

    run the red desert

    Looks like a wonderful time outdoors. Thanks for the pictures as we don't get see those big vistas here in Michigan, and the sky looks much clearer out there this year.
  3. Run2BFit

    Gilda's House 5K Run

    The weather during our cruise ended up being fine, but a couple of our port stops Charlottetown, Prince Edward Island, and Sydney, Nova Scotia where cancelled due to the damage they received from hurricane Fiona.
  4. Run2BFit

    Gilda's House 5K Run

    The last several years me and runners from our running group have been running Gilda's 5K which starts and finishes at the local High School. One of our group runner's employer was a sponsor the race, but they stopped being the sponsor and there was only a few people of our group running this year. But the race is for a good cause and gives me chance to test my speed. My training this year has been pretty casual; earlier in the year I had bursitis in my foot and didn't run much. After getting a couple of cortisone shots my foot felt better and I was able to average about in about 25 miles a week, running 3 days, 5 miles per day and 1 day running 10 miles. The only speedwork I did was adding 4 pickups to two of my 5 mile runs, although some of my 10 mile days which consisted of two consecutive 5 mile runs with my running group unintentionally ended up being tempo runs. Race day was in the mid 60s and I ran the little over 1 mile from my house to the race as a warmup, but I felt a little overheated getting to the race site at the high school. I met up with a couple of friends from my running group who were walking the course due to an injury and inactivity. I also saw a couple of the faster women from our group up near the front of race starting area. My goal was to see if I could improve my time from last year which I thought was just over 24 minutes, and average about 7:45 per mile. Also most of the people are families which walk the 5K with slightly over a 100 runners. I started out trying not to go fast but to find a pace that I could hopefully maintain without burning out. The first mile felt surprising somewhat cool running in the shade of the neighborhood tree lined streets and I was keeping what felt like a hard but maintainable 5K pace. The first mile in 7:53, slower than I wanted but about as fast as I thought I could maintain. During the second mile I was passing many runners and not getting passed maintaining what I thought was a good pace. I missed seeing my second mile split on my watch, which ended up being 8:02, but I felt pretty good and was still passing people. The third mile I still passed a few people with one guy passing me. Then there is a right turn to the last 4 tenths of mile to the finish back at the high school that push the best I can with a last mile in 8:17 and finishing in 24:42, second in my age group of 8 runners, and 18th overall. So I thought I had missed my goal of improving from last year time, but when I got home and looked up last year's time and was pleasantly pleased to find out it was actually 25:02, so I was actually 20 seconds faster than last year. Also the women from our group both finished just over 24 minutes, one first in her age group the other the women's master's winner. Also me and my wife leave tomorrow on a New England-Canada cruise to celebrate our 40th wedding anniversary from last October, and wife just informed me that Hurricane Fiona is heading to the Canadian Atlantic coast that we are schedule to visit.
  5. Congrats on finishing #1 in your AG, and pushing on after the disappointing swim. Good Luck at Worlds in Lahti.
  6. Run2BFit

    Just so you know...

    Also, congrats on you and Mrs. Dave's 40th wedding aniversary and have a wonderful trip to Europe.
  7. Run2BFit

    Just so you know...

    Glad to hear you are able to start back running without pain. 9:15/mile sounds pretty good for not being in running shape.
  8. My wife came back from the library the other day with a book she picked out for me; "Running Past Fifty - Advice and Inspiration for Senior Runners" by Gail Waesche Kislevitz, which I have just started reading. At the end of the book's Introduction she says; " If you already run just for the pleasure of getting in a daily workout, you may be ahead of the game. Regardless of the pursuit -- a medal, or a time out from the day's stress -- running is a gift that needs to be nutured, respected, and loved. Treat it well and you will enjoy running many, many miles throughout a long life". My hopes and prayers are that your are able to return to running and that new bike gathers dust in your garage, but in the mean time keep moving and doing all you can to return to that which brings you joy and happiness.
  9. Good Luck on your 5K! Don't make the mistake I usually make for a 5K and go out too fast at the start.😉
  10. I ran the Ragnar Michigan Trail Relay a couple of weeks ago; June 24-25 at the Hanson's Recreation Area near Grayling, Michigan. Things did not go as smoothly as we wished leading up to the relay as Kevin our captain had to drop out, and another runner had to drop out a few days before the relay due to an injury, Normally a Ragnar Trail relay team consists of 8 runners. Fortunately we were able to recruit another 2 runners; one from a Ragnar Michigan Facebook page and another that was friend of another runner on our team. We ended up having 7 runners instead of 8 and since I agreed to substitute as team captain I had to come with a running schedule where 3 of us would run an extra leg; 3, 6, or 7.8 miles (normally each runner runs one 3, 6, and 7.8 mi leg). Being the team captain I took the extra 7.8 mile run, but since I was the last runner, the number 8 runner in the rotation I scheduled my extra 7.8 mile run as the third team run (out of 24 total runs) with my second 7.8 mile run being the my last and the team's 24th run to give me some time between the two long runs. Our first runner started at 9:00 am Friday morning with sunny skies and the temperature in the 80s. By the the time for my 7.8 mi run as the third runner the temperature had risen to 90. I was not in the best of shape as I have been recovering from bursitis in one of the toes of my right foot and have been running sporadically. Two weeks before I had been able to get in 3 trail runs while in Grand Haven, MI of 5, 5, and 10 miles. The Monday before Ragnar I received and cortisone shot in my right foot to reduce the inflammation from the bursitis, and decide to rest the remaining days before the start of the relay on Friday. I managed to run my first 8.7 mile run amazing well (considering about a mile of the run was in direct sunlight) walking some of the hills and finishing in 1:23:14, 10:48/mi. I finished at 12:15 pm just before my 3 hour volunteer shift at 12:30 pm, but fortunately another team member agreed to take the first hour and half of my shift giving my time to change and eat lunch. My second run of 6 miles was about 3.5 hours after my first run and it was 90 F and sunny. I had been drinking water the whole time I was volunteering and was fortunate to be in the shade, but was still somewhat tired from my first run. I end up run-walking the second run, trying to run between hills and walk up the hills. It felt almost like doing intervals finishing in 1:12:53, 12:09/mi. My third run of 3 miles was fortunately during the night beginning at 1:00 am with the temperature at 59 F, but it was very humid. Me and a women were running up the sand hill in the beginning of the run and had both simultaneous decided to stop and start walking up at the same time. It seemed like the hill just kept going up forever as we could only see as far as our headlamps illuminated the trail ahead. As we reached the top of the hill I was slightly ahead of her and she asked what pace I was planning on running. I said about 11 min/mi and she asked if it was ok if she just followed behind me, which I said was ok with me. After running about 2 miles in the lead she asked if she could switch to lead, which I accommodated moving to side for her to pass, upon which she sped up never to be seen by me again. I ended up finishing the 3 mile leg in 31:50, 10:37/mi. My fourth and last leg of 8.7 mile began at 9:44 am Saturday morning with the temperature at 81 F and sunny. I ran/walk this last leg at a pace to make sure I could finish without being totally exhausted and finished in 1:30:35, 11:37/mi. Since I was the last runner the rest of my team met me on the way to the finish and ran we to the finish together, with us high fiving at the finish area. Overall it was a successful weekend, no one was injured and we ended up finishing 43rd overall out of 139. Only six runners in the team photo as Matt had to leave after his run early Saturday morning to catch a plane back to South Carolina, and me and my shirt (bottom middle) looks different because it is on backwards. Team Metals Me coming down the stretch to the finish Ragnar Michigan Tent City
  11. Diet and weight are such personal things as we are all different. I think it is important to eat health foods most of the time, and we all need protein, carbs, and fat. I recommend "Nancy Clark's Sports Nutrition Guidebook". Nancy has alot of experience as sports nutritionist and the book has great nutrional info and recipes for active people. Personally, reducing portion size was the biggest factor for me getting to a more healthy wieght.
  12. Run2BFit

    Comeback 2022 - weeks 25-26

    Glad to hear your making progress with biking. Biking was my go to activity when I couldn't run due to my hip soreness a couple of summers ago. But biking seems to take so much more time to achieve the same level of effort as running. Nice to here that you were able to attend your 45th HS reunion, we didn't have ours last year, probably due to COVID.
  13. Sailing sounds like a great team building exercise, and congrats on not finishing DFL.
  14. Run2BFit

    The Lucky One

    I agree, there are always many things to be thankful for if we choose to think about it.
  15. Run2BFit

    Comeback 2022 - weeks 21-22

    Just watched "The Human Race" on Amazon Prime, a documentary about older runners. It was pretty inspring and gave hope that it's possible to continue running for a long time.
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