Archive for August, 2006

Two times around!

Sunday, August 27th, 2006

Wahoo! I accomplished something I never thought I would accomplish!

There is a nine mile loop from our house that has about 900′ of climbing and descending. It is a mix of paved road and fire road. When I first found it, it thought it would be a great goal to “run” all the way around it. So last year, after living here for about eight years, I was finally able to run all the way around. That was exciting for me because it seemed so daunting, I had looked at that course for so long and kept it in the back of my pea-brain as a personal goal.

Yesterday, I ran my long run, 18.2 miles. (18 miles for me. 385 yards for the corps.) In the process, I went around that “daunting” nine mile loop TWICE. Wahoo! It took me 3 hours and 53 minutes, including refueling and p-stops. Route Profile Here

Interestingly, I felt better afterward than I did after all of the long runs I did last year in preparation for the CIM. I was pretty much couch-bound after those runs last year, and they were all as flat as could be. Yesterday we went shopping and out to Spagehtti Factory for dinner. I think the largest portion of feeling better is because I got some important physiological things adjusted; Hydration and nutrition are way up while running speed was based completely on heart rate instead of ego. So I walked plenty on the steeper hills.

I also think that there was a psychological aspect that made the whole process more enjoyable too. There is nothing like running a panoramic course in the country. At one point I saw a snake that was as fat as my forearm (Just a big old gopher snake). I think the fact that the ground gave me some varying terrain was good too. It caused some muscles to be used while others got a bit of a break from time to time, like going up hill versus going down hill.

Ever since Erin ran the Marine Corps Marathon in 2003, she has said that she felt it was equivalent to running 18 miles from our front door. So this made me nervous about running 18 yesterday. I don’t know why really, except that it may have got into my head that going 18 miles was going to hurt really really bad. So I didn’t sleep very well on Friday night… I figure that was just some really good training for the actual event as well. Although I doubt I will be terribly nervous, there are still those “nerves” that come from finally reaching the event that you have thought about for so long.

Chris

 

Easy Shuffle…

Monday, August 21st, 2006

I was lucky this morning! It was wonderfully cool compared to how hot it is right now, sitting here on the patio beside the beckoning pool. It feels like it might be near 100 today.

My run was rather uneventful, which is actually eventful if you consider that I had no pain in my leg that was worth whining about. It would seem the stiff leg is finally loosening up. I noticed my heart rate was a bit high at one point and realized I was taking slightly longer strides, so I backed off. It’s not 100 percent yet and I really would like it to be 100 percent again soon. So no point in being stupid. I ran 10 miles on a five mile out and back course.

I can still feel the 16.2 mile run from last week in my legs. My resting HR was 56 this morning when I got up though, and that is about as low as I ever get. So recovery has occurred since that long run. Next weeks 18 miles is going to be very tough. I have to have a good week mentally and physically between now and then. It won’t be easy. Both Colin and CJ seem to have caught a cold…

Chris

Stones in the Road

Thursday, August 17th, 2006

I have previously mentioned that over my week of vacation I laid about 200 sqft of paving stones in the back yard to expand patio in front of the shed. The adventure started last year when I was having a fit of attitude and started building our shed. One of our neighbours had a similar project where they putting in a small patio. They had bought a cubic meter of this small gravel the size of sand (in fact is like crushed obsidian) to use as a bed for the stones. They only need about 10% of the cubic meter but bought a whole meter because the price was the same. Unbelievably, as they completed their project the had no need of the gravel and asked if we wanted it. So, we got about a cubic meter of this stuff for free. It gets even better. When speaking to lady who gave us the gravel Karen found out that the local construction store was going to change their displays for paving stones and was going to throw most of it away. All we had to do go and pick it up. So, we picked it up about enough stones to do this job in two trips to the store.

Now, the actual construction went something like this. On day one I had peal up a row of 50×50cm stones and remove the 8 inches or so of soft concrete holding them in place. I accomplished this with a standard pick and wheel barrow. I wore out a pair of gloves too. On day two I moved the broken concrete out and dug out some of the dirt to prepare the bed. I also put two 1×2’ retainer boards and somewhat prepared the bed. Again this was low tech with pick, shovel and sweat. On day three Karen helped me to fill the bed with the black obsidian like gravel and place the stones.

On Day four I did the last portion with the washed stone concrete. I think the whole project ended up costing us less than €50. We bought 12 stones at €3.50 each and all the rest was either sweat of stuff we had laying about. You will notice some mistakes. I aware of two (1, the kids ran over it before it was solid and some of the stones moved and I was too lazy to redo it; 2, I left a board in under the blue stones and they are sitting at a jaunty angle now).  Day five was cleanup.

 Some photos:

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Work matterials

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Preparing the bed of the gravel.

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The bed is completed and awaiting stones.

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The patern is laid out and awaiting.

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About half way through the process.

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Staone are in, now I need to secure the far side.

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Mortor the last row in on top of some other stones

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Noa, the little boss.

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Completed from the rear to front.

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Completed front to rear.

Buford

 

Papa got new shoes

Wednesday, August 16th, 2006

As part of the conversation I had with ‘Runs with Elk’ last week I started thinking about new shoes as well.  This time I went to the store armed with a bucket full of time and pocket full of cash.  I spoke at length to the sales guys.  He seemed to think with my recent weight loss (albeit minor) that the brooks Beast would be over engineered for me.  Since I am bouncing off the lower weight limit of the shoe it looks this may have been causing the issues I was having with the cramps and uncomfortablility of the shoe.  I ended up walking out the door with Asics Foundation shoes.  I managed to put 5km on them the next day.  While my leg still hurt at the end of the run my feet did not (no blisters or cramping).  Very nice shoe; weight range is for plough horses from 80-120 Kg.  Lots of extra ‘cushion’ in the front and a fairly wide shoe to boot! 

 

Some photos:

 

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Buford

Back in Action

Monday, August 14th, 2006

Howdy!

I am back as well; unlike “Runs With Elk”, I was only away from the office for one week.  I spent this time at home trying to rest.  But, I ended up paving a new patio of about 200sqft.  I managed to accomplish this the German way by placing a bed of sand and then laying each stone individually on that bed.  I guess since we are now calling the Duck-Farm Boss “Runs With Elk” because of his vacation antics y’all can call me ‘Aching Knees’ now.

My training over the last two weeks has been terrible.  The week before last I was attempting to get my taxes compiled enough to have the account come in and finish them and spent myself doing it.  Last week was recovery.  I managed to do a 13KM run on 5 August and managed to really hurt my left knee.  It was odd.  It was not in the middle were should be, but on the outer side.  It was like a tendon or something tightened and then went into pain mode.  After wenging about for the most of the week I decided that some old fashioned medicine was in order.  So, I treated it with hot compresses three times a day.  This seemed to speed up the recovery.  Although, since I gave up running during this period it is hard to say whether the compresses or the lack of exercise helped the most.  I figure the compresses were like chicken soup.  If it did no harm then at least it felt good to have mandatory sitting time.

So anyway, last week I bought this $5 phone card; the kind with like 25 digits to type in to make an international call.  $5 bought me 600 minutes of air time.  Unbelievable.  I called a few people here and there and ended up speaking with “Runs With Elk” for around 40 minutes(an extremely lengthy call for us).  I explained what was going on and that I intend to go to the main event still.  I have booked my flights after all.  In our conversation he brought up some valid points.  As a result I decided to postpone my big run of the week until Tuesday to give me a bit of extra time to recover.  I figure it is better two days now than two weeks later.  So, I will attack my 29KM run tomorrow.  It is hard getting old and having to swallow your pride.  I think will also be shopping for new shoes tonight.  While the tread on my current shoes seems adequate, I think the shoe my have had too much pachyderm pounding over the last two months.  Hopefully I will be able to find something to support my bulk and last more than 8 weeks.

Buford

Zuruck Im Lotusgebirge

Monday, August 14th, 2006

I didn’t edit that last post because I was really tired after going out Saturday morning for 16.2 miles in the Lotusgebirge. The .2 was for the Corps. I went slow and it took me 3.5 hours. I haven’t looked at the GPS total, but I think I got at least 1500′ of climbing in that distance. In addition to the terrain motivating me to go slow, I went slow in order to preserve my stiff leg as much as I could. After a great vacation, it felt much improved. After a week of work, it felt like I had gone backward considerably. I took off feeling very unsure about it. Quite interestingly, by the end of mile ten, there was no pain there. In fact, over the next 24 hours after my run, there was zilch for pain. The key seems to be that sitting, and DRIVING, really cause it to tighten up. The running actually loosened it. Maybe I should start riding the bus to work so I don’t have to wiggle my foot in traffic for an hour each way! As I sit here typing, I can feel it tightening a little. I followed the guidelines of the UCD Nutritionist and had zero weight change over 16 miles. In fact, it was the first time I have ever gone out for a run and come back feeling very much like I used to feel after a long bike ride, which is to say that I was muscularly hammered, however, I wasn’t horribly drained or pounded.

Chris

I’m Back

Friday, August 11th, 2006

All right ladies! Let’s get it back together now. I’m home and it appears you have been slacking by not putting up any posts while I was gone! 

It was a good running camp. The kids thought it was a vacation, but I managed to run about 85 miles since my last post, every one of those miles was through magnificent scenery. In fact, I’m thinking of changing my name. I’m no longer going to be called Chris. From here on, I think I would like to be called “Runs With Elk”. I ran with a herd of Elk in Oregon, or more accurately, a herd of elk ran from me in Oregon, but it was an amazing sight!

I will edit this post and add significantly more info to it in the next few days. I just wanted to quickly let you know I am home!