Eric Van De Vens Blog

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A1A Half Marathon wrap-up (day one)

Time for a recap of my 9th half marathon! Wow…I never thought I would say those words!

There were high hopes for this run…..were being the operative word!

During the two weeks prior to this race, as race director for our cub scout packs Pinewood Derby, I was busy making preparations for the event. This entails organizing everything, designing trophies, arranging a place for the race, and a whole host of things that take up a bunch of time. The reason for that is, that it was my first time running the entire event, with little left from the people who ran the event previously.

This meant, that everything I designed, would have to be sustainable for years to come. Luckily, that turned out to be the case as all of the “backroom” work has already been done for next years race. And even if I weren’t there to do it next year, someone else could easily step in to run everything.

The downside to this is that it took a lot of time…and most of that was leading up to the race itself, which was Friday  night and Saturday morning prior to the A1A race! Our Derby will be scheduled a week earlier than the A1A race next year!!!!!!

Friday night we had “Test and Tune” which is where the Scouts register and tech in their cars. They also get to make time runs down the track and can modify their cars between runs. I tried to bring my drag racing experience to the event and by all accounts, it was a big hit.

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Marshalls car

Marshall dl

Marshalls official Drivers License

time run cards

Time Trial Cards

During the week prior to the A1A race, I averaged 3 hours of sleep a night. Thursday, I decided to make some hot dogs for lunch. I got them out of the freezer, but they weren’t frozen! I didn’t think anything of it and just cooked them. Later that night….my stomach felt a little off.

Friday, I woke up to a very painful stomach along with cramps. Friday was a long day. I spent the majority of the day setting up the track for the race and decorating the hall where we have the race. Then, I had to get my Scout uniform and then, back to the hall to run Test and Tune.

This went on until about 9:00 pm. I came home, printed out programs for the race and went to bed.

Saturday morning I awoke to a painful stomach again…..and cramps…..at 3:00 am! I never did get back to sleep! I went to the hall, started the race and everything went smoothly and everyone seemed to have a great time!

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After cleaning up, time to go home and leave for the hotel.

As we did last year, we used our Marriott Rewards points to book a room at the Ritz Carlton Fort Lauderdale Beach! No charge! Since it was Valentines Day, I spent a few dollars  to get the beach side upgraded room. And, it was well worth it!

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The bed

room view

The view from our room…..

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The bar……………..

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Our official toast to start off a race! It’s a tradition!

After checking in and having a drink…….or three….time for dinner.

After last years tremendous meal at the H2O Cafe, we had no choice but to return!

Once again, the service and food was great. Our Server, Andre, was funny and was always right there to see if we needed anything.

They didn’t have the mussels that I ordered last year, but did have a suitable replacement.

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Shrimp Cipria

Shrimp sautéed in a cognac saucewith cherry tomatoes, pinenuts and mushrooms. 

The Shrimp Cipria was outstanding!!!! I could have had about 4 more plates of this…especially since Marshall ate most of the shrimp!

Time for the main course!

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Risotto Da Vinci

An array of fresh fish, mussels, clams shrimp and a touch of tomato. 

Teala had the Risotto Da Vinci pictured above and I had the Prime Rib, pictured below.

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Prime Rib
Slow roasted with au jus, served with mashed potatoes and vegetable of the day.

The wife decided that since she deferred to next year, she would have a treat to go along with her wine!

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Key Lime Pie

As you can see…someone started before I could even get the picture!

After a delicious dinner, we walked back to the hotel, had a glass of wine on the balcony, then I went to bed. It was roughly 9:00 pm.

I woke up at midnight…a full three hours before my alarm was supposed to go off.

On day two of this blog…you will find out why and also a race recap.

Stay tuned………………………

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February 17, 2016 Posted by | Health and Fitness, Home, Running | , , , , , | Leave a comment

Time to start training!

It has been quite some time since my last post. I have been busy with the holidays, Cub Scouts, and a whole host of other things….including, running the Disney Wine and Dine half marathon in November!

I was making great progress in my training and really felt good about this race. Unfortunately, due to severe weather conditions in the area, it was shortened to roughly 7 miles. This actually worked out well as I had plenty of time to take pictures of some of the characters on the course, as well as to run at a leisurely pace.

The shortened race also allowed myself and the wife as well as a couple of friends to enjoy the Wine and Dine portion of the event until 4:00 am!

There is nothing to really report with regards to that race. I barely broke a sweat and had no damage reported to equipment or myself. So much for old news!

a1a medal

Now, it is on to training for my 4th A1A Half Marathon! Hard to believe that someone who never ran and has the injuries I have, has somehow managed to run 9 half marathons and a 10 mile race as well!

As I do at least twice a year, I am finishing up the 7-day total body cleanse……..and boy do I need it!

It took nearly five days before I started to feel like “myself”!

Next week begins training for the A1A half marathon which will focus on cardiovascular training. This will be accomplished using a three day a week full body workout along with an hour of cardio on those days, split up into 2 half hour blocks, one prior to the weight workout, one after, and three running days.

The one thing I really like about the A1A Half Marathon is that is first thing in the morning. This means that I can do all of my training before 9:00 am, and that will carry over to race day.

I will try to update the blog once a week, hopefully, after a successful week of training!

January 9, 2016 Posted by | Home, Running | , , , , , , , | Leave a comment

Two weeks later……………………

This time two weeks ago, I was gearing up for what would be the worst race, performance wise, I have ever run. The good news is that I had low expectations entering the race to the extent that I didn’t know if I would finish. The fact that I finished is an accomplishment in itself!

The last two weeks I have been slowly adding distance to my training runs. I am, for all intents and purposes, starting over as far as training for the A1A Half Marathon in February goes.

The first run after the Wine and Dine was the following Sunday.

  • DISTANCE:   1.46 mi
  • DURATION: 18m:43s
  • AVG. PACE: 12:49 min/mi

I have changed the run/walk settings on Run/Walk Interval to 45 seconds run/50 seconds walk. As I get faster, I will change the settings, but for now, I want to get to at least 10 miles with these settings and stay in the 12 minute mile pace range.

The next run was this Thursday.

  • DISTANCE:   3.29 mi
  • DURATION: 43m:15s
  • AVG. PACE: 13:10 min/mi

This run was at a slower pace, but getting used to the new settings is always a bit of an issue.

Todays run, Saturday, was the best so far since completing the Wine and Dine race.

  • DISTANCE:   4.25 mi
  • DURATION: 52m:54s
  • AVG. PACE: 12:27 min/mi

I could have gone to five miles, but I had to return to the home as the wife had to leave. The good news about this run, is that since I started taking Potassium, my cramping issues seem to have been resolved. Also, I am only running with four bottles of water/Gatorade. That removes a little weight as normally I run with 8 bottles. Speaking of weight, I ran the Wine and Dine race at a staggering 251 pounds! Since we have returned, my weight has gone down to 239 pounds as of today. I am going to continue to run, cross train, and stay on the Atkins diet. The goal is to lose another 39 pounds by February.

The biggest issue for me, is that when I can’t train, I resort to poor eating habits, which adds weight very quickly. Dealing with the pain of injuries also is an issue as alcohol seems to quell the pain the best! Unfortunately, it is also responsible for a lot of weight gain!

I plan on two runs next week as it is Thanksgiving, then back to two or three runs a week. Short runs during the week and a long run on Sunday mornings. This is in preparation for the A1A race which unlike the Disney races, is in the morning…Sunday, February 15, 2015 morning to be exact! 🙂

The next update should be in two weeks barring something spectacular!

November 22, 2014 Posted by | Health and Fitness, Running | , , , , , , , , , , , , , | Leave a comment

Wine and Dine 1/2 Marathon 2014 (race day)

It would appear, that Thursday night dinner would be the high-point for this weekend!

Marshall was a bit Grumpy when he woke up this morning and wanted to “postpone the run until he was better rested”!

We loaded up and drove to Wide World of Sports for the Kids races.

The required picture under the ball at Wide World of Sports!

The required picture under the ball at Wide World of Sports!

Marshall ready to run.....

Marshall ready to run…..He is getting some last minute advise from his coach!

A few trips through the obstacle course, and Marshall was warmed up!

A few trips through the obstacle course, and Marshall was warmed up!

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Marshall finishing. If he didn't trip at the start, he might have finished first in his wave!

Marshall finishing. If he didn’t trip at the start, he might have finished first in his wave!

Marshall and EJ at the finish.

Marshall and EJ at the finish.

Now it was time to take Marshall to his grandparents. We got back to the room and ate and tried to rest.

As I was on a gluten-free and mostly low carbohydrate diet, I made six cheeseburgers before we left. They came in handy for race fuel!

We got ready and headed to the bus in front of the hotel at 7:00. We arrived at around 7:45.

We mingled with some friends and got a picture taken:

goofy

The air was crisp, temperature around 65 degrees, and a slight wind…..when we arrived at Wide World of Sports!

That changed.

Right around 9:45, it started to rain. Just a slight drizzle. It never stopped!!!!

On to the race……

I was using the backup phone wrapped in a sandwich bag. The apps running were: Endomondo, Run/Walk interval, and Winamp for music.

The Motorola wireless headphones were also used.

Mommy ready to race!

Mommy ready to race!

Yours Truly

Yours Truly

And we are off………………………………

The Start

The Start

Right off the bat, I knew this would be a slow race. Between the large amount of participants, especially in the corral I was in, I knew I would be lucky to finish this race.

Mile                            Pace

Mile 1:                     14:55

Mile 2:                     13:33

Mile 3:                     13:26      Fastest lap! But, problems developed!!! 😦

Mile 4:                     13:56

Mile 5:                     14:02

Mile 6:                     14:13

Mile 7:                     15:01

Mile 8:                     14:41

Mile 9:                     15:05

Mile 10:                  15:31  More problems!!!!!!

Mile 11:                   15:55

Mile 12:                   16:11

Mile 13:                    16:51

Endomondo:      3:13;20     Pace: 15:04

Chip time:            3:21:37     Pace: 15:23

Considering the conditions, and the fact that I weighed 245 pounds at race start, I guess I can live with the results.

Problem one developed right after mile three. The insert inside my shoes, started to move and eventually, was crinkled up under my foot. I tightened up the laces on my right shoe, and that seemed to solve the problem, for that foot! The left shoe, however, was still having problems all the way to the end of the race. I tightened the laces three more times and it got better, but about every mile and a half, I had to stop, take off my shoe, straighten out the insert and re-install it. This cut into my time.

Problem two developed around mile 11. I get a warning that my battery is low in my headphones. Shortly thereafter, no headphones!! I managed to finish by counting on my fingers to forty for the run intervals and 50 for the walk intervals. At some point, it was quiet enough where I could hear the commands from the phone speaker. So could everyone else!

Problem three: While tying my shoes around mile eleven, I got a cramp in my left calf! Great!! The previous races “up north” I have cramped badly. This race I took special care to prevent that from happening. I was taking potassium, drinking a bunch of water and Gatorade, and doing everything to prevent cramping. The good news, was that when I got up to run, the cramps went away. The bad news, I had to adjust the insert three more times! Each time, I feared the cramps would return, but they didn’t. 🙂

After I crossed the finish line, I grabbed my bag and headed to the after-party. I met my wife and we decided that since I was shaking uncontrollably, we should go back to the warmth of our room! Once back to the room, I took a hot shower and then crawled under the covers!!

The aftermath………………………

As with all of these races, it is a battle between your mind and body. Your body keeps trying to find ways for you to go and lay down. Your mind says no. This year, the mind won as going into this race, I didn’t know if I would finish. After the race, I am pain-free. Nothing hurts and I could go out for a run today. I have never felt this good after a race. No pain in the shins, no pain in the knee or feet. I am actually quite surprised as after the race, due to the awkward running style caused by the failed insert, my left knee hurt. Sunday it felt fine and today, you couldn’t even tell I just ran one of the toughest half marathons in my life!

What’s ahead?

Depending on what happens regarding the wife, she fell at mile three, hurt her knee, and continued to mile 7, before finally surrendering to the pain, the next run will either be a local 5K and/or the A1A half marathon in February.

I wish to thank all of those who cheered us on at the event, and those that have wished us well on the blog, and Facebook pages.

Stay tuned……training resumes Tuesday! 🙂

 

 

 

November 10, 2014 Posted by | Gluten-Free Foods and Diet, Health and Fitness, Running | , , , , , , , , , , , , , | 2 Comments

This is the end………………………………………………….

Last months post detailed the re-injury of my left knee. Now that the MRI has been completed, there is more bad news.

Two weeks prior to my annual golf tournament, I played a warm up round of 36 holes. I have only played nine holes of golf in the last year, so I figured I should get some practice in!

The first 18 holes went as well as expected. The second 18 was much better until the 16th hole. I hit my second shot on that hole from the rough in an awkward stance. I hit a fairly decent shot, however, there was tremendous pain in my left knee causing me to fall down.

The pain was eerily familiar to when I first tore my ACL, minus the “pop” sound. I finished the round, went home and iced down the knee. It was swollen, fluid was present and it hurt……a lot!

I made an appointment to see Dr. Baylis after I returned from my golf tournament, where I played 90 holes of golf in three days.

After seeing the doctor, we did an MRI, which revealed, that I stretched my ACL, loosened the anchor point, and tore my posterior cruciate ligament, as well as tearing several areas of meniscus.

Fortunately, no surgery is required…at this time. Rest, ice, and anti-inflammatory medication is the treatment in order to prolong the time until the next surgery is required. Sort of bad news, good news!

After doing the MRI, the next day, my left shoulder stopped working!!!! I had no strength, and couldn’t lift my arm above horizontal. It appears after the Tequila wore off, my shoulder is damaged. The Doctor thinks it is a torn rotator cuff. Yippee!!!!!!!!!!!!!!!!!!!!!!!!

An MRI, yes, another one, I suspect I should be glowing in the dark fairly soon, was done Monday and I am awaiting the results. Hopefully, this won’t require surgery or if it does, it won’t be as extensive as the surgery on my right shoulder was in 2012.

The knees have simmered down to the point where there is minimal pain. I am wearing a pair of ACE knee braces whenever I do anything strenuous…….like walking!

What does this mean for the running career? It means that I will more than likely run/walk with my wife at the Disney Wine and Dine half marathon in November, then, hang up the running shoes.

The blog will then concentrate on cooking, cycling, events, and hopefully, if all goes as planned, “Project Barracuda”! 😉

Thanks to all of those that have followed me on this blog, Facebook and Linkedin. Your support is greatly appreciated!

September 4, 2014 Posted by | Health and Fitness, Running | , , , , , , , , | 4 Comments

It’s that time………………………….

I am sorry it has been a while since I last posted!

We are almost done getting settled into the new home. We get our sectional next Monday! 🙂

Our home in the (954) is rented, so that will help with the added income. The boat is resting comfortably in the storage facility until a spot opens up at the community boat storage in our development. A few odds and ends, some touch up paint, and I will be done with both houses! A few hundred dollars in parts, and the boat will be tip-top. That means, that finally, I will be able to concentrate on work and running! 🙂

Speaking of running, it has been verified via an MRI, that I have some torn meniscus in my right knee as well as some type of cyst. This injury took place prior to last years Wine and Dine race. The good news, is that my doctor said as long as you can tolerate the pain, go ahead and run and bike! I am sure there will be a surgery somewhere down the road, but, at least now, I can train for the Disney Wine and Dine 1/2 marathon in November. I am thinking of waiting for surgery until after February of 2015, as that, if I don’t sustain any more injuries, will be the A1A Marathon!

Our Disney Guru, Jennifer Upton has already secured our rooms for the W&D, so all that remains is training. 🙂

I think I have found a suitable gym nearby, but if not, a Golds Gym is opening up in May right over the bridge. Time to build a little muscle, then start the running portion of my training program. I will also be continuing the Atkins diet all the way through the A1A Marathon.

 

Stay tuned……………………………………………..

April 30, 2014 Posted by | Health and Fitness, Running, Weight Training | , , , , , , , , , , | 2 Comments

Wine and Dine!! (Part one)

2013_wd_medal

Another race in the books!

Before I get started, I would like to thank our friend Jennifer Upton – Disney Travel Specialist with Mousekeplanner. If you are planning a trip to Disney, contact Jen!

Next, I want to congratulate my wife on finishing this race. Although she ran it last year, this year, a month prior to the race while trying out a new set of shoes, she either broke a bone in her foot or damaged a tendon. Running for nearly four hours, on an injured foot, takes a lot of guts. As the kids say, “Mad Props” Teala! 🙂

And now, on to the Wine and Dine weekend!

Thursday:

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Checking into the Caribbean Beach Resort

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Apparently, the replacement of refrigerators was not completed for our room!

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Marshall, Stitch, and “Spi-tor” seemed to be having a good time though!

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Ahhh, our chariot!

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We arrive! This should make an even 200 pictures of the “ball”!

2013-11-07-14-28-26_photoVegetarian haggis?

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2013-11-07-16-49-19_photoMarshall….touring around the world!

2013-11-07-17-22-37_photoMexico. I had the 25 dollar Cabo Wabo Margarita, which was delicious!

2013-11-07-17-38-02_photoTeala and I………after said Margarita!

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The waterfall at Canada. Every time Marshall goes to Epcot, we have to see the waterfall!

2013-11-07-18-34-21_photoDinner at the Rose and Crown pub. Note: Do not order steak in a British pub! 🙂

2013-11-07-19-51-53_photoNite Nite!

Friday:

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Race packet pick up. I would have taken pictures of the Expo, but how many pictures of the same ten vendors do we need? 🙂

2013-11-08-11-43-18_photoMarshall and Teala.

2013-11-08-15-05-12_photoThe backstage tour. Things were going fine….until……………………….

2013-11-08-15-05-45_photoThe water showed up…………………

2013-11-08-16-10-52_photoThat is a big hat!

2013-11-08-17-03-35_photoA little blurry, but the Muppet show.

2013-11-08-19-51-10_photo (Custom)The “Brown Derby”. Although it was a bit pricey, it was great. Note: Do get the steak here!!! 🙂 Also, the grapefruit cake dessert, which everyone raved about, wasn’t worth the hype. Stick with the flour-less brownie!

After dinner, time to watch the Osborne Lights:

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2013-11-08-20-02-40_photo (Custom)

2013-11-08-20-04-02_photo (Custom)

2013-11-08-20-17-54_photo (Custom)We finally got to see this..without having to run through it! And, yes, that is snow in the last picture! 🙂

2013-11-08-20-24-57_photo (Custom)Marshall, a little tired. He was up at 6:00 am and went on until we left at 10:00! Good job!!

This concludes the family part of the weekend, well almost. We still have Marshall’s first race tomorrow.

Stay tuned!

November 11, 2013 Posted by | Family and Friends, Food, Health and Fitness | , , , , , | Leave a comment

Faux Tower of Terror Run!

This time last year, I was writing about my first ever run, the 2012 Tower of Terror run. It is hard to believe that it is only been a year ..it seems much longer!

The wife and I made the decision not to run this race this year as our schedules were just too crazy, besides, the recent injury to her foot more than likely would have prevented her from running anyway. I, on the other hand, while training for the Wine and Dine half Marathon, bumped up the mileage a little bit, so, I did run 10 miles Saturday night! This was a significant point in my training. This run was run as close to “race day conditions” as possible.

I started the run at 8:30 pm. As this is a training run, I’ll keep it short.

Miles 1-3: Time: 39:43. The fastest lap was lap one at 12:26 and the slowest was 13:42. As is usually the case, the first three miles are spent figuring out how to run without pain in various areas.

Miles 4-6: Time: 40:48. Fastest lap:13:03, slowest, 13:44 I was a minute slower overall, but, running at a comfortable pace.

Miles 7-9: Time: 44:33 Fastest lap: 13:58, slowest lap, 15:48 which included a water fill of three of the six bottles, should have filled them all! Mile eight was, once again, a test. At this point in time, I was wondering if I might have to call the wife to come get me!

Mile 10: Time:15:16, the second slowest lap of the 10. Actually, probably the slowest as the slowest included a water stop.

Total time: 2:20:20

Last years time at the Tower of Terror run: Chip time: 2:20:30.

If my math is correct, that would be 10 seconds faster than last years run! Of course, this was running by myself in pretty decent conditions. The race conditions last year and this year, were hotter with more humidity. This training run did have heat, 84 degrees, and humidity, 70%, but, there was a nice breeze for the most part, which made the run quite enjoyable.

The aftermath: I was expecting some sort of pain somewhere, and my body did not disappoint! The good news, is that the pain was in my heels, which adding the gel inserts I have, should correct. There was no pain in my legs and not even a hint of a shin splint. Looking at the bottoms of my shoes, although they are wearing on the outside, they are wearing evenly. This would probably explain the lack of hip pain as well as any other pain. I appear to be actually running “level” and not to one side or the other.

Modifications: Since the disaster after the race around the lake in April, I knew some things had to change. The first was the switch to a stabilizing shoe, the Saucony Omni 12s. Next, was to add some cushioning, so, the blue pads I had in my other shoes were installed. This eliminated all of the pain in my shins. I am also running wearing the Zensch calf compression sleeves. The compression socks were too tight and both feet cramped up when I ran in them. I also switched my fuel belt, upside down, so now my phone is on the left side and goodies pouch is on my right. This allows for three bottles of water to be mounted somewhere near each side. Before, there were two bottles that were in the small of my back, which when running, is quite annoying as they tend to bounce up and down with every stride.

Speaking of the phone, the Galaxy S4 performed flawlessly and only used 20% battery during the run. Much better than the old Atrix2. The apps, run/walk interval, Endomondo, and Winamp, also worked perfectly.

Tomorrow will be a four mile run or 45 minutes, whichever comes first. I will try the gel inserts for my heels and hopefully, that will eliminate the remaining pain in my heels,especially the left heel. It feels like the bone spur in my left heel is growing and may be on its way out of my foot at some point in time. It has taken on the shape of a Klingon battle cruiser!

Klingon

It would appear, that everything I have done to correct the shin splints, which lead to the fractured tibias, is working. Hopefully, this trend continues as I gear up for the A1A Marathon next February! Two days after the run, I have no pain to speak of.

This weekend, I am going away to the Keys for a little fishing and diving. I may actually get a run in Saturday. The following week will be short runs and a 14 mile run Saturday night. That will be the true test and give me a better picture of where I am at time-wise for the race. Four more short runs, then race-day!

October 7, 2013 Posted by | Health and Fitness, Running | , , , , , , , , , | Leave a comment

Wine and Dine training has begun!!

2013_wd_medal

At long last, it is time to start training for this race! But first….a run-down of the previous months activities.

August started off with some very good news. Our son, who has a cyst on his brain, got his annual MRI done. Last year, the result was that the cyst had shrunk, slightly. This years result was that the cyst has shrunk considerably and that we do not have to put our son through the MRI process for another three years!!!!

Moving on…..Spring Lake 2013.

Since 1992, when I received an invitation to Spring Lake Golf and Tennis through my business, I have gone every year to “get away from it all”.  Somewhere in the 90s, I decided to make it a tournament and invited a few friends. Now it has morphed into a 5-day event filled with drinking and golfing, complete with hats, trophies, and a good time for all.

And now, finally, actually time to start training!

The first thing was to go on the Atkins diet and eliminate a bunch of carbohydrates. Then it was time for a new set of shoes.

While we were up in Stuart, we decided to visit a running store Fleet Feet. This store, is where Jeff Galloway has appearances and also a running team.

I spoke with one of the individuals in the store, told him about my injuries, and more specifically the recent injuries to my tibia. He recommended that I switch to a stability shoe.

I tried on a bunch of shoes, and ended up with the Saucony Omni 12 in size 11 and a half. The shoes in the store were too narrow, however when I got home, I ordered the shoes from Zappos in size 11 and a half, 2E.

I first tried a quick half mile run around the block. There were was no pain in my shins or knees. I gradually worked up to a mile running in these shoes.

Last week was my first official training run which was 3 miles. The time was a lot slower than what I was running at but there was no pain.

  • DISTANCE      3.33 mi
  • DURATION    45m: 59s
  • AVG. SPEED  13:49 min/mi
  • MAX. SPEED  9:17 min/mi

The next run was 3.8 miles and again no pain.

  • DISTANCE     3.80 mi
  • DURATION   54m: 01s
  • AVG. SPEED 14:12 min/mi
  • MAX. SPEED 7:14 min/mi

Saturday night was my first long run which was almost 7 miles. The heat is still present as well as the humidity! The run was accomplished at a 14 minute mile pace which is about a minute and a half slower per mile, then what I was running before.

  • DISTANCE      6.54 mi
  • DURATION    1h: 36m: 51s
  • AVG. SPEED   14:48 min/mi
  • MAX. SPEED  9:57 min/mi

The good news, is that there is no pain in either leg! The run also was done, as have the other training runs, with no Advil or any pain killers of any type. Now it is time to work on the speed. This run was also done at night to simulate the Wine and Dine race conditions. If it is going to be 83 degrees and 250% humidity, I am ready for it!!!
I was going to trim the running down to two days a week, but, I have some ground to make up, so, Tuesday and Thursday, will be short run days. Saturday will alternate between long runs and speed runs, of 4 miles.

I am still working on the strength training, chest and arms, Monday, Wednesday, and Friday, back and shoulders, Tuesday and Thursday. I appear to be fully recovered from the shoulder surgery. Every workout I am getting stronger and in a few weeks, I will just work on weight training using lighter weights.

The weight is at 230 pounds and I am hoping to lose 15 pounds prior to the race, in six weeks.

We also purchased new phones, the Galaxy S4. All of the running apps work flawlessly on this phone! This phone also does almost everything my computer can do! In fact,most of this post was done on the phone!!

I’ll try to give daily updates, but more than likely, it will be one post, Sunday.

September 23, 2013 Posted by | Health and Fitness, Home, Running | , , , , , , , , , , , | 2 Comments

Wednesday wrap up!

Last nights food diary:

March 5, 2013

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Boost Nutritional Energy Drink – High Protein, Chocolate, 1 Bottle 240 33g 6g 15g 10mg 200mg 27g 0g
Lunch
0183 Homemade – Taco Salad – Seasoned Lean Ground Beef, Lettuce, Tomato, Cheese, Chips, 2 cups 500 0g 0g 0g 0mg 0mg 0g 0g
Dinner
Pork Chops – Thick Cut Grilled Pork Chops, 8 oz 220 0g 16g 19g 65mg 200mg 0g 0g
S&W – Brown Rice – Rice, 0.5 cup 100 21g 1g 2g 0mg 0mg 0g 1g
Birdseye Steam Fresh – Creamed Spinach, 1/4 cup cooked 45 3g 3g 2g 0mg 170mg 1g 1g
Snacks
Skittles – Original, 61.5 g 240 54g 3g 0g 0mg 0mg 44g 0g
Fruit – Pink Grapefruit , 1 grapefruit 52 13g 0g 1g 0mg 0mg 9g 2g
Liquids
Diet Sierra Mist – Diet Soda, 24 oz 0 0g 0g 0g 0mg 70mg 0g 0g
TOTAL: 1,397 124g 29g 39g 75mg 640mg 81g 4g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 3.5 mph, brisk pace 31 4
Running (jogging), 6 mph (10 min mile) 326 19
TOTALS: 357 23 0 0 0

This mornings workout:

March 6, 2013

EXERCISES Calories Minutes Sets Reps Weight
Strength Training
Seated Biceps Curl  Right arm 5 15 15
Triceps Push Down (machine)  Right arm 5 15 30
Seated Biceps Curl  Left arm 5 15 40
Triceps Push Down (machine)  Left arm 5 15 45
Standard Bench Press   🙂 1 12 135
Standard Bench Press 4 15 105
TOTALS: 0 0 25 87 370

The pain in my legs is gone and I am ready to run five miles at hopefully, my fastest pace tomorrow morning.

Today was the first time I attempted to bench-press one 45 plate on each side of the bar. I did 12 and that is all I need to do for now. The shoulder held up and the strength is slowly returning. Friday morning will be an early workout, then, two inspections to perform. Uggggg!!

Today is a short post as I am off to therapy, then we have a meeting with the elementary school Marshall may be going to.

Until tomorrow………………………..

March 6, 2013 Posted by | Health and Fitness, Running | , , , , , , , , , , , , , , , , , , | Leave a comment

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