I felt the need to mix it up a little today. I have been slowing down a little this summer with work and all. So I went to Nay Aug Park, did a few miles that included a hill run and a few things to play on. The weather was a little cooler than it had been lately (still in the 80's though) so out and about I went. The pool is of course open and there were people around. There were walkers, runners and pets here and there. A few people that looked moderately homeless were there also, mostly sitting at the picnic tables. Mostly it was pretty quiet though. I had no problem getting in everything that I wanted. I highly recommend enjoying the weather whenever possible. 

Fun in the sun

Road Rash: the weather was nice again today, perhaps a little humid. I did not realize it initially, but by mile 4 or 5 I had a pretty good sweat going. I was about 1-1 1/2 miles into my run when a chunk of sidewalk jumped up and snagged my toe. It was really no big deal. I fall once a year or so. The 1st thing I do is look around to see who might have seen me. Then I get up, curse and start down the road again. I only mention it because if you run and probably even walk, you are going to trip from time to time. Nearly everyone does it, it is never fun but it usually is no big deal. I am at times forgiving of mistakes. I say that "the only one that doesn't make mistakes is the person that doesn't do anything." The same could be said for falling. You will not ever have to worry about scraping your knees or elbows if you stay on the couch. One other side note. For a decade or so I taught karate and part of that was doing falls & rolls. Notice that my elbow is scraped, my wrist isn't broken, and my face is still pretty (well, kinda). When you fall, TURN YOUR HEAD -- BEND YOUR ELBOWS--- GET YOUR FOREARMS IN FRONT OF YOUR FACE.... DO NOT REACH YOUR ARMS OUT... Your forearms might bleed, but if you reach out, your wrists will break.

Go for a run and, have a nice trip.

The weather was nice today, none the less I hit the treadmill. The thing that I have grown to appreciate about the treadmill, is that I can control the speed better. I can set the speed at a 6 minute mile pace (or 9 minute mile pace) and teach my muscles how to move at that speed. That gets into my brain and my muscle memory. To be able to rely on my muscles to move at a specific speed, my muscles have to know what that speed feels like. That way I can train to run a 30 minute 5K, or a 20 minute 5K. I can also teach my muscles a speed that is currently beyond my long distance capability. I can run at a 4 minute mile pace for any where from 1 to 4 minutes than slow down to a 8 minute pace before my heart explodes, or I trip and get shot out the window behind me from the treadmill. Then fast again. I have almost total control. I don't trust that the treadmill is 100% accurate (though I do believe it is close), that is why I have ALMOST total control. I could also do that at a track with more accuracy, but there is not an accessible track nearby. So, if you have a treadmill, or a track nearby, do a little speed play. It will make the run a little more fun and a little more exciting. Indoors or out, do something beside "VEG."

Be active, be happy.

Easy Run -- Today was our first full day back from Georgia and I needed to run. I haven't run since Wednesday, so I went out and pounded the pavement for a few miles.  I did ok at Peachtree, it was a lot of fun and I recommend it to anyone. One side note: to do Peachtree I had to take a train into Atlanta. Then there was a couple mile walk to the start line, and after the race, there was a couple mile walk back to the train. THAT walk is what kicked my heiner. It was mostly up hill and I was a bit tired by then. None the less, I do recommend a "Party Run" like  The Peachtree 10K. There were bands and quite a few fans and well wishers. There were even a couple bars offering their wares for runners. The winning time was just over 27 minutes, my time was a bit longer. It was doing the event that counted to me, not winning. Since I have done 10 K's before I did not even get a PR (personal record). It was a PR for a 10 K as a Master Athlete (Over 50), because it was my only 10 K since I turned 50. All in all, I had a good time though.

Run... Race...Socialize... Enjoy....

I

The weather was nice this morning, so it seemed like a nice day to go outside for a run. I did about 4 or so miles in the sunshine, soaking up vitamin D and maybe a touch of melanoma. I do not get a whole lot of sun and I think some is good, but more is not better as far as ultraviolet rays go. None the less, you need to get out sometimes, get the stink blown off, and get a little exercise. Try not to run when the sun is its hottest, but do try to get a little sun. It wouldn't hurt to throw on a little sunscreen either. You break a little sweat, check to make sure your pores are clear and your sweat glands are functional, and you get to burn a few calories. All in all, not a bad deal.

Sunshine or rain... enjoy the day

This is my daughter, Denise, and I yesterday after the Warrior Dash. It was a nice photo op. Something that a lot of people do after accomplishing something out of the ordinary. However, instead of doing this, we should have been stretching. I always stretch after a run or workout. But somehow yesterday we got caught up in the moment. Today, we are both a little sore. My arms and shoulders more than my legs, but her legs more than arms. Sometimes you get a little sore doing things a little different, but it is a manageable pain. And to minimize it, you have to remember to stretch, even in a carnival atmosphere. Then you can take advantage of the photo opportunity. It will still be there.

Run.... then stretch... then pose, but rejoice all long the way

Today, Denise and I did the "Warrior Dash," a race of a little under 4 miles with about a dozen obstacles. Nothing too bad, a few things to climb over here, something to crawl under there. And so on for an hour. We did pretty good, finishing in an hour exactly. We could not have timed that any better if we tried, and trust me, we didn't. Running through the flames was the second to last obstacle. The last obstacle was dragging ourselves through a 40 foot mud puddle under barbed wire. All in all it was a good Father's Day. I had my daughter and my sweetness. You don't have to be in tip-top shape to do one of these races, I'm not. You do have to be in fair shape and you have to make a determination to finish. It is do-able. It is not easy,  but it is worth doing and it is something to brag about. AND, if you share it with someone, that is even better. I DO recommend this type of event at least once.

Run for your life...really, running could improve your life...