Weekend project

Woke up this morning and cautiously put my foot to the ground, wondering how my right ankle was going to react after yesterday's 4.6 mile trail run in Gilbert.  Nothing, nothing at all.  Cant tell you enough how pysched I was of that.  I was really concerned as this ankle has been an issue for me for a long long time, and how it was going to handle the change over to the NB Minimus (still loving them) and the increase in mileage as I start to increase it for my 50k (that I havent selected yet). 

Ankle history:  I had a metatarsal ankle fusion surgery back when I was in high school.  Basically they graphed a bone off my hip and fused the small bones that run to the ankle together.  It was so long ago I dont really remember why, just that my parents used to tell me that I limped when I was a kid.  It never stopped me from doing sports, but I was generally the last kid doing laps.  ANYWAY.... enough with the history lesson.  I had gone to a Dr a few years ago, when I started running again after taking about 10 years off after doing marathons and tons of triathlons.  The Dr said that I was just going to have to deal with it.  No shit, really?!?!?!

So back to today.  I am so happy that I passed this test.  Will take today off as a rest day (although I really have the itch to hit the trails again). 

Renovation update:  Some of you that read the blog had commented on my renovation project so I figured I would update you to this weekend's project.  Last post on the renovation I showed the door and window I had put in.  This past week/weekend, I finished the removal of the two 8 ft sliders and the replacement of them with the 5 36inch double hung windows.  Will insulate them this week and them move over the heat to the mudroom that never had it.  I know Jack and Belle (my 2 chocolate labs) will be happy to have some additional heat in their room.


Enough for now, Be well ~ Sank

If you go down to the woods today....

I have absolutely no idea why that title popped into my head, but now I cant get that stupid song out of my head.  Anyway, I FINALLY got on to the trails this past Sunday.  I had left the house and it started to drizzle out a bit so I almost turned around but decided ... screw it, I'm going!  So off I went to the Gilbert State Forest.  The trails hadn't really been touched over the winter so thankfully I knew where I was going and I was really just more interested in lacing up my trail shoes and off the pavement. 
Why is it that you see a hole or root on the trails and you take it in "stride" and keep plugging.  But... if you see some pothole on the pavement, you get all aggravated that you could twist an ankle or something, OR maybe that's just me.
Anyway, unfortunately I had left my trail running partner, Belle at home this time; which I think was probably a good thing since I didnt have an old shower curtain for her to lay down on afterwards.  And about a mile in, I ran across a group of walkers with a rottie and 2 pit bulls.  I really am a huge dog guy, but for some reason those 2 breeds just scare the shit out of me.  And I couldn't have forgiven myself if something happened to Belle.  Yeah a bit paranoid I know, but whatever.....
Anyway, tonight I got home after a bitch of a day at work (been the same for about 3 weeks now) and strapped on the Garmin and figured I would have a speed work out.  Not a long run, but my Nelson Loop course but was hoping to break 20 minutes tonight.  I go out really quick, keep my breathing under control.  Nice strides, run through my hill section, fight thru the last half mile to my house.  Look down....and I never started the F-ing Garmin :(    Not happy.  But there's always another day.
Well enough for now,
Be Well ~ Sank

Wanted: Stretching help

So I have to admit that back in my foolish youth, having previously run a couple marathons, numerous road races and having done probably close to 100 triathlons; all without a combined 5 total minutes of stretching.

That being said I am now knocking on the door to turning 49, cominh back from numerous life and health issues and started running again.

Problem is I am so damn tight I think that stretching would DEFINITELY help but I dont really know any good ones. Any one have any links or tips they can share with me?

Many thanks,

Be well

Sank

Catching up

Well it's been a while since I posted anything, so I figured I would just touch base out there.
Well the training continues, although I do have to say that I haven't been in the pool for a bit.  I was trying to go 2 or 3 times a week, coupled with the mileage on the roads and the refereeing that I do.  A lot of my co-ref's ask me why I sprint following the ball.  I do it mostly to get somewhat of a sprint workout in.  I generally do anywhere from 3 to 5 games a day (when I do do them) and I have read that a player will generally run 1.6 miles a game and since the ref's dont get any time off (but generally will run 3/4's of the court, I simply track it as 1 mile per game as a sprint workout. 
Anyway, I just have to concentrate now on getting some of the weight off, and slowly creeping up my mileage base by the end of March.  By mid-March I will get back in the pool and I can hit the bike in April.
That will give me 10-12 weeks before my first triathlon in 11 years, and hopefully a Trail race or two or three or what else I can find this summer and fall.
Until then, Be Well ~ Sank

Still going and going ....

Ok well maybe I am overstating things here but here it is the 25th of the month and I am still going.  The weight doesn't want to seem to drop (although in truth I'm not really watching what I eat) and the speed isn't dropping, but I'm still out there.
I have even started hitting the pool a bit, I even went so far as to sign up for a membership for a (slightly smaller than normal) hotel lap pool fitness center.  So instead of 25 yards it's 20 but who the hell cares.
The runs are ok, nothing special, but I am out there still banging away.  Been a bit tough with the consistent snow 2 or 3 storms a week (making it a bit slippery) although I have to say that the Yaktrax that I had won in a blog giveaway last year, work pretty well when there isn't any dry spots on the pavement.  I hadn't had the chance to try them last year with my neck (pre-surgery).
Oh well, still haven't decided on the triathlon this summer or not, but it hasn't been rulled out either.
Until I get to the keyboard again,
Be Well ~ Sank

Off to a good start

Granted it is still in it's infancy but I am proud to say that I am still plugging away at my 31 day test run and have hit the pool twice. Now they definitely wasn’t the return of Michael Phelps, but both times was able to get 3 sets of 500, and felt pretty damn good doing it. The numerous snow storms (the last one dropping 20 inches) has made running a bit of a challenge, but I am still excited about getting out and doing workouts.
A little past halfway thru January and we will see how it goes. No biking for a LONG time, not unless Punxsutawney Phil sees his shadow and quick, but for now; sneakers and goggles.
Be well ~ Sank

Hey, it's a start and things are getting better!

18.35

Well when I wrote on Wednesday that I had hoped to break 18.50 (albeit for just 2 miles) by this weekend, I would have never guessed that not only did I drop 10 seconds off my post-surgery best, but 25 seconds.  Yup 18.35, with the first mile out at 9.03.  Tried not to have to walk at all, but was able to finish with two quick breaks, I was able to do the last mile in 9.32 even with the 2 "walks".  Very happy and encouraged. 
Will take tonight off and hit Gilbert State Forest on Saturday. 
Be well ~ Sank

16 days and 7 runs

I know it's not much to brag about but for the most part I have been trying to get out every other day.  Actually hit the trails on Monday.  Was pretty fun, except the part of falling twice, but none the worse for wear.  Tuesday I was supposed to go back to work, but the old ticker and the A-Fib were hinting of a return but doubling up on the pills took care of it.  Which is a good thing, figuring I have no desire to get cardioverted again; 40+ times is more than enough, so thankfully the pills worked.
Well that wasn't the goal of this post, just to keep myself on the goal which is getting back to running.  My goal by the end of the week is to break 18:50 on the roads.  Shouldn't be a big deal if I can get rid of those 3 quick little walks.  Just gotta do it!
Be well - Sank

FINALLY!

Well after weeks on the shelf, and 45 days since my last posting (didn't really want to bore those of you that actually read this with nothing but the same old day to day stuff) at 10:45 this morning I got the all clear sign.
I have to admit that part of me wants to run right out and do 5 miles, but my head tells me to go off slowly.  I am SOOOO out of shape, but excited about hitting the roads again. 
My Physical therapist says to start on the roads as the trails, being uneven surfaces, may be easier to start off on.  Either way I am going to lace them up tonight.  No Garmin (dont want to get to depressed right off the bat) and just take it as it goes.
As always, Be well - Sank

WELL I DID IT - 2 MILES ! :)  AND I DID USE THE GARMIN !  IT WAS AWESOME
~ Sank

Resolution?

No not a New Year's Resolution, cause God knows that by February 23rd that would have been long broken for most of us.  But hopefully a resolution about my neck.

Went to the NeuroSurgeon today (Dr Simcha Weller) and it looks like we (we - yeah like someone else is going with me) under the knife in a few weeks.  Woke up early this morning to get into Boston for a 7:30am MRI at New England Medical Center.  Then across the street to Dr Weller's office for him to look at it and to discuss the options.  It's been well over 8 years of the varying levels of discomfort and 4 years of seeing Dr. Weller. 

Today's MRI showed the same two disc issues (C5-C6 & C6-C7) coupled with bone spurs around them.

~ Option 1 - eat Ibuporfin like Skittles (click for one of my favorite commercial's EVER)!

~ Option 2 - the fusion surgery.(not posting the surgery link again)

Now I am in no way excited about going under the knife for any reason, but I can't deal with this crap anymore.  The migraines, the vertigo, the numbness in the left arm, left ring and pinky fingers, the lack of movement in my neck and shoulder..... should I continue?

I am supposed to hear from the doctor's office anytime between now and Thursday with some dates, but it is looking like 2 or 3 weeks out.  He then said post-surgery that I can resume "normal" activities in 6 or 7 weeks.  That means I could potentially be on the trails sometime around May 10th.  That would be sweet!

As usual: Be Well - and please DONT take things for granted.

Sank

Beating myself up.

You know sometimes you just have to sit back and realize when you are, for lack of a different term, being lazy.  Now I'm not saying that I have done nothing and just propped up in front of the TV; but I have NOT been out on the roads, except for once this year.

Now I have been refereeing a ton for the past several months, including 9 games this weekend.  That coupled with Hannie's basketball team in full swing, at least I have been somewhat mobile.  But the cold, snow, rain, tough trail conditions, daylight savings, early nights; have made it just to easy to jump in front of the computer and goof around on either Facebook or Warcraft.  Yeah I'm a gamer, though after my 8 month hiatis I am not spending near the time I did before.

But that all has to change.  I felt so much better getting out there and running.  The legs and knee are feeling pretty damn good after refereeing and refereeing usually brings out the worst in the them.  Nancy has asked me to do the Timberman Triathlon with her in the summer, and I have to start hitting the pool and roads to get my endurance up.   I did my last one 10 ('gulp' is it really ten) years ago, and although I did it ok for the limited training, I swore to myself that I would never do another one without an adequate base.

Hopefully posting this (and staying with posting) will keep me on track.  Feel free to send me grief or support or congratulations or whatever you think is appropriate at the time.

Be well - Sank

Way too much fun for a human (and a dog) to have!

Sunday after coaching two basketball games with Hannie's team (we lost both but I digress), I decided to take Belle and hit Gilbert State Forest.  It had rained like hell Friday night and all day Saturday, but it was sunny and breezy on Sunday so I figured I was going to run into some decent mud patches, but boy was I wrong.

RUNNING is just not supposed to be this much fun.

We start off running up the Heart Healthy Trail, which is fairly hilly and rocky, and came across some small mud patches.  So far - right to plan.  Come down the hill, take the right, come across some really good mud patches, even better.  Cross the Mill St corner, go straight ahead, merge back into the forest; again some small mud but nothing too big.  So now I am thinking this is cool, a few small mud patches, one or two mucky wet patches; no biggie.
WRONG!  I now head off to my favorite trail and quickly found out why the majority of the trail is "softball-sized" rocks embedded in mud.  I guess during an substantial rain, this trail turns into a small river.  How Freakin' cool is this?!?!  We go down this for awhile take the left at the split, so we can stay in the forest, the river ends but the mud sure doesn't.  The reason I love this trail is in the late summer and early fall, it feels like you are running the Pacific Northwest.  It's semi-dark, very plush vegitation with rocks, moss and water here and there.  But after a rain, it ROCKS!  Seems like everytime you turn a corner you run into a nice mud/water bath, a river or a place to just get nice and dirty.
Can't remember the last time I had so much fun running.  The pace wasn't great, but who the hell cares; neither Belle nor I did. 
Now if I just hit the lottery and didn't have to work I could run it everyday.  But until then, roads during the week and the trails on the weekends.
Be well - Sank

Change of plans

Maybe this heading should be getting a plan.  After taking 3 days off, and as I was heading out Friday I decided that I was going to just go back to building up my base, not worrying about the pace (left the Garmin home) and just enjoy the run.
And you know it actually seemed to work.  So I just went out, tried to concentrate on keeping my stride short, did a little bit of fartleks on some telephone poles, and came home to take a quick shower and take Hannie off to her first basketball game.
Today woke up to some really heavy rains, but in keeping with my enjoying the run, threw on my old shoes, a rain jacket and took off.  Not the best of time by any stretch but you know it was one of the more enjoyable runs I have had in a long time.

Be well all - Sank

Indian Summer Run

Hit Gilbert State Forest yesterday.  It was a beautiful morning, and when I arrived at the Park the parking lot was loaded and there were two trucks coming down the path.  I have never seen vehicles on the path before and shortly following the trucks were a Boy Scout troop that were coming out from their annual camp out.  They most certainly had a beautiful night and morning for it.
Belle and I hit the heart trail and then over to this trail along the back side that she and I had found last time we were out there.  Nice to have the Garmin as I had always just estimated my mileage and splits before.  Nancy was having a family breakfast so I cut my run short at 3.5 miles, but it was nice to get back on the trails.  And with no hunting allowed in Massachusetts on Sundays, I didn't have to worry about that.
Be well all - Sank

Trails....not with Elmer out there

Well I woke up this morning debating on running this 4 mile trail race up in Haverhill, MA or taking Belle out to the state forest for a morning of running, all psyched up for FINALLY hitting the trails again.  Kevin has a swim meet up north which made the race perfect, except that he would have to get up really early but he said he didn't mind.  Then they moved the time that he had to be there back so the timing just didn't make since so Belle won, off to the Gilbert State Forest in Foxboro.  And then I remembered it is hunting season.

So I try to get ahold of Petco, or Benny's, or Bass Pro Shop to get a orange vest for Belle but no luck.  I found an old Boston Marathon jacket (circa 1999) which was bright orange for me, but nothing for her.  So I hit the roads instead.

If anyone has any hunting season safety tips - PLEASE post them in the comment section!

Still trying to get my legs straightened out, that along with figuring out which is the correct mileage, the Garmin or Runningahead.com - but I was out there anyway on a very cold OCTOBER morning (23 degrees F).

But the sun was out and it really turned out to be a beautiful morning.  Well no hunting on Sundays, so I guess I will try again. 

Have a great day all.  Be well - Sank

Who to believe?

Garmin vs. Runningahead ???
So I have a Dr's appointment today and it run's a little late.  So instead of trying to get back to work, just to have to almost turn right around to make it for a 6:30 meeting tonight, I decide to head home and try to get a run in before Daylight Savings Time kills the afternoon sun and I have to run covered in reflective tape.
But to get to the point, I strap on the Garmin - still trying to figure out all the features, and off I go.  I tried to go out fairly quick, and went out without any stretching or warmup, so "tad-daaa" the back of my right leg starts to bug me so I decide to go my short loop course. 
I finish up a course that I have run a fair amount of times and when I download the Garmin, I am missing .12 miles from what the map says when I entered it in Runningahead.  But who's right? 
Anyone else have this problem come up and who/what do you believe to be right?
Until tomorrow - Be Well - Sank

87.6 and counting

Well today is October 30th leaving me just over 35 & 1/2 hours to get in 12.4 miles.  Now before all of you Ultra-heads starting rolling your eyes, I need to try to figure out if I can pull this off and not have it knock me back in November.  My longest run this year has been (one sec - have to go to runningahead.com to check - be right back.......) just under 4.3 miles.  I have to referee 3 games on Saturday, which at calculating 2 miles per game (although on line they say it is between 3.5 and 5 miles per game - I just dont see that so I go with 2 miles per game), but I digress.  I have been fighting the hamstring tweak, my IT band (which is about 95% healed), and a crazy like/work schedule.  But excuses are easy to find..........

ANYWAY---- Ref'ing will give me 6 making the total 6.4, you know I actually think I can pull this off.  If I run my King Arthur/Nelson loop that will give me 3.1 miles for tonite (when I get home) that will leave me 3.3 miles to do early Saturday morning.

Well wish me luck, though all I really need is to stop making it a big deal in my head and JUST DO IT. 

I know this pic is a tad crude, but when I was googling JUST DO IT images, this one was screaming to me to use it.  And sometimes you just have to listen to those little voices in your head :)



3 games on Sunday and I will have a nice start to November. 
Not to mention that I am breaking in the new Garmin tonite - SWEET!
Happy Friday all - be well - Sank

UPDATE:  THE GARMIN 405 ROCKS!!  I love it

Back

Seems like forever (well actually just a week) since I posted.  Tons of refereeing this weekend and the herniated discs sparked back up the migraines.   That coupled with the fact that eating whatever and as much as I felt like and a way to many beers, so kind of a lost couple of days and feeling pretty crappy.
Oh well poor me - I really need to get going on the roads.  I still have an outside shot at hitting my first 100 mile month (in about 15 years), which I am really going to try to do, but I just wish I could get out there consistently and feel good.  Not just mentally but a good stride, pace, breathing; without having to think about what I am doing.
My goal a little while ago was to:
1. get the little nagging legs issues under control (which thankfully I seem to have), and
2. stay on the roads only to try to get some consistency
But I just cant seem to get that flow going while running.  Oh well, just need to keep sticking to it, and stop whining about it I guess. 
My replacement Garmin 405 shows up today, so at least I will have a new toy to go out with me while I figure it out.  :)

Thanks all - if any New Englanders are out there that know of any good running clubs that do a fair amount of Trail Running - PLEASE comment me their information.

Take care, be well - Sank

On the Road again and I added a Beer of the Week section

Wow what an absolutely crazy 4 days.  Friday involved picking the rosters for 4 youth basketball teams, one being my daughter Hannah's.  Saturday and Sunday was refereeing and more refereeing.  I looked on line to see what the average distance coverered when refereeing a high school game and it said between 3 and 5.  Well I couldnt really see that so I put it in at 2 miles per game and 2.5 for this one beast of a game.  I say beast only in that these were two of the best 17 year old teams in the New England and my partner and I ran our asses off.  Fun game to do though, lots of action above the rim.  Now generally before I started up running a month or so ago, the next day I would be doing my best Walter Brennan imitation limping around the house but I have to say that both Sunday and today I felt pretty damn good.
So tonite I get home a bit late and after doing all the games I decide that I will do a short 2.3 miles.  I was little concerned as I had tightened up a bit as the day progressed sitting in the office chair for a large part of the day, coupled with almost a 90 minute extended ride home but I went out regardless.  As I started the back of my legs were keeping me in check, but as I finished the later part come over a small hill I was pretty happy with my run.  8.25 pace and I thought after last week's run that it was going to be closer to 8.  I guess I have to think that the 7.49 pace was an error somewhere either distance or the watch.  Oh well it gives me something to shoot for, breaking 8 again.
Ok now to the libation part of the blog.  I finally added a Beer of the Week section to the left, along with a past winners section.  Just a place to show what I am drinking at the moment, a different beer related type of post or just a beer that I tried and liked enough to take the time to add it.  If you have one that you particularly like, please send it on over and I will happily try it out.
Be well all - Sank