Waiting for Sunday...

Well I did 5 yesterday and 5 today. My legs should feel pretty good by Sunday. I don't know what I was thinking though. For some reason I predicted a time of 1:30. If I run that I will be shocked... It was nice and cool this morning. You get a much better feel for where you are in your training when it's not 100 degrees w/ humidity @ 90%. :D

Pretty good day..

Here are my numbers for my 10 mile run this morning.. This is my 3rd 10 miler in 4 days. My legs knew it too... :(

Mile 1 @ 9:30
2 @ 8:45
3 @ 9:14
4 @ 9:04
5 @ 9:32
6 @ 9:17
7 @ 9:01
8 @ 9:21
9 @ 8:51
10 @ 9:20

Total 1:32:01

Then real good news today is that my cholesterol is back under control. My doctor was very impressed that I did it change of diet and exercise. He said no meds and come back in 6 months for another check.. :D

My total cholesterol is down from 239 to 206 .
My Tris are down from 203 to 144 .
My LDL is down from 150 to 128 .
My HDL is up from 38 to 45 .

Early morning 10 miler..

I woke up at 5:00 and got out the door at 5:30. It was still very dark for most of the run. Very cool and comfortable. I may do it again tomorrow. Here is how it broke down..

Mile 1 8:49
Mile 2 9:00
Mile 3 8:41
Mile 4 8:55
Mile 5 8:37
Mile 6 8:42
Mile 7 8:42
Mile 8 8:55
Mile 9 8:50
Mile 10 8:58

Total 1:28:33

I saw a nice buck but I couldn't tell how many points it had. I was also scared to death by a little freaking dog.. I should have stepped on it.. :D

Annapolis 10 miler....

Today's race was a pleasant surprise. I went into today not thinking about a PR in this race. The coarse itself is a nice challenge. Some nice hills including two trips over the Severn River. The race was very well organized. I personally think they should rename this the Navy 10 miler and yes, it beats the Army 10 miler all to shit. Hey, you can have as many beers as you want. The Army doesn't have beer at all.. :(

My race broke down like this...

Mile 1 7:49
Mile 2 7:40
Mile 3 7:50
Mile 4 8:01
Mile 5 8:09
Mile 6 8:23
Mile 7 8:13
Mile 8 7:51
Mile 9 7:52
Mile 10 7:31

Total 1:20:03

I finished 622 out of 4376 finishers.
I finished 82 out of 406 in my age group, male 45-49.

Here are some pictures from the race.















Your's truly waiting at the start.















At the end of the race we were right at the Navy stadium.















Here is the gang after the race...















I'm just trying to pick off one more at the end.. :D
















Here is one of my online friends Bill (Geetah) and his son. We had a chance to have a beer and a laugh.. :D

Late evening run...

I didn't get out until much later than I normally do. I did 5 in what could be concidered a tempo run. It looked something like this..

Mile 1 8:18
Mile 2 8:10
Mile 3 8:20
Mile 4 7:57
Mile 5 7:54
Mile 6 0:59

Total 5.13 @ 41:13 @ 8:07 pace

I feel the need to push myself harder. I have to average 8:00 in Philly to meet my goal of BQing. I scheduled possibly too many races before Philly but I'm going to make the most of it.

Lancaster and Hershey Park

We just got back from our trip to Hershey Park and Amish country. It rained the entire time we were there but we did get 5 hours in the park and the kids had a pretty good time. Here are a few pictures from the trip.







Here are a few pictures of the kids at the family driving range. If you ever visit Manassas drop in to Sunny Brook Driving Range and say hello. The first picture is of what's left of the family barn. This barn was built in the early 1900s. It is listed as a Historical Sites in VA.

Back from PA

I had a great but very busy time back in PA. I like to ask for a prayer for my Aunt June who was in the hospital while I was there. I did get a chance to stop in and see her. Many of my cousins were there when I stopped by. Although she is having trouble hearing she is still very much a feisty little lady. My mother told me that she kept taking out the IV the first day because she wanted to got home and stay with her dog. Aunt June is a sweetie. It was good to spend time with my mother also. I don't get up there as much as I would like but we did have a chance to have dinner together and share a few laughs. Here are a few pictures from the trip.
Every year my company attends a tech show in support of Congressman John Murtha of Pennsylvania. My associate Chuck Dreer and I had a chance for a couple of photos with Mr. Murtha.



Here is a great picture of your's truly with my nephew Danny, Aunt Vivian, Uncle Bob and Uncle Jr. It was great to see them again. They are very special people.



Here a couple of pictures from the trip back. Western PA is a very beautiful place and if you have a chance to go you should do it.

It's taking time to get use to this heat again...

I've been back since Saturday and I've run on Sunday, Monday and today. Sunday I wanted to do 15 but I ended up doing 13 and the last 2 were run/walk. I think it was a combination of many things that led to the lack of energy. I did 5 yesterday in the heat. It was meant to be an easy recovery run but the heat seems to make every run that much harder. Today, there was a break in the heat so I went home for lunch early and did 7 in 58:13. I feel pretty good so things seem to be right on schedule for my training.. I hope to get a run in PA this week... :D

Back from Seattle..

Got home from Seattle today. Work wise it was a very productive trip. Running wise, I did get a couple of very nice runs in. Tuesday I ran up to Kitsap Lake and back. I was planning to run around the lake but time was not on my side. I ended up running 12 miles that day and 10.5 on Thursday. I know that I had to gain a few pounds. I eat too much when I'm out of town. Here a few pictures from my trip.


Here is my brother Shawn. He met us at the airport when we got in.


Here is my buddy Roger. We took a tour of the USS Turner Joy DD 951. This ship is the same class ship as the one that I served on, the USS John Paul Johns DDG 32. It was a very special trip back in time. It really brought back a flood of memories, good and bad.. :D



This trip was also a RWFE for me. I had the chance to meet Wolfman and I couldn't pass it up. He is a very nice guy and we had the chance to have a few beers together and also a couple of laughs.



Here are a couple of pictures while I was up at Shawn's house.

I'm leavin on a jet plane.....

Well I got my 12 in this morning and I thought that I would beat the heat. Well I did beat the heat but the humidity beat me... I don't think I've ever sweat that much in my life. I'm heading to the airport in the morning. Today was a very busy day. Did my run, went to a scout pool picnic, went to wife's father's house for a couple of drinks. Then came home to well problems and had to change the pressure switch. I'm lucky it was only that easy. Oh, and by the way, I hadn't packed yet. So, 10:56 and I just have a few minutes to type this out.
My brother Shawn is driving down to see me when I get in tomorrow. We are going to have diner together tomorrow along with my buddy Roger who is on the work trip with me. I'll be posting pictures ASAP. Well, got to go...

A though and a prayer...

Today I would like to dedicate my run to my friend Kirk's father. He recently had a test which revealed that he has colon cancer. I pray that they have caught it early enough and can remove all of it quickly.

I ran early this morning because the heat is pretty bad as of late. Close to 100 degrees yesterday with the humidity. I did a very easy 6 this morning. I saw a deer which is not unusual but this one didn't run when I got near. It was at one point about 8 feet away. I did a nice cool down also. I jumped in the kids pool before heading in for a shower.

I'll be doing my long run tomorrow morning because I'm flying out Sunday morning. I hope to run early again because it was so much nicer in the cool morning.. ;)

Great run..

I had a pretty good run this evening. My splits were negative which my friend Ray was quick to point out.

1st 8:48 warmup
2nd 8:13 perfect
3rd 8:11 a little fast
4th 8:07 too fast
5th 7:58 no need to say
6th 8:37 cool down
total 49:59

I'm anxious to see how I feel when the weather starts to cool off. It is really hard to judge where I am in my training at this point.

Hot, Hot, Hot.....

This heat and humidity is killing me... Yesterday was suppose to be a Rest/XT day. I decided to do 3 easy miles at lunch. I thought that I was going to die. Initially I thought it was the heat but it turned out to be a little bug I caught from my wife. Very low energy and digestive issues. :(

Today is my tempo run. I'll be doing 6 w/ 1 warm up mile, 4 @ 8:14 pace and then 1 mile cool down.

I'm already plotting my running routes for Bremerton. I hope it's cooler out there than it is here. I hope to hook up with my brother Shawn. Although it may be hard. He lives over 100 miles north.