The James Loop

Richmond, VA. James River trail loop/ Buttermilk, North Bank, Belle island.  1:15. I knew the trail loop along the James River would be 6+ miles, but it was even longer than I thought.  I took off from the Pump River Parking lot, right next to the nickel bridge.  Its pretty easy with the trail head being right there in the parking lot.  Heading East to Byrd Park, I was able to catch up with the trail again after heading through the neighborhood.  Its only about 1/4 of a mile of road, so no big deal with my Minimus shoes.  I was excited about getting back to the trail though, cause the wind was whipping around, making the already cold air, a lot cooler.  With the wet weather we have had lately, the trail was a little damp and slippery at times.  I told it slow, just a jogging pace.  Taking the suspension bridge across to Belle Island, I started to pick up the pace, as I knew this would be the last flat section before the ups and downs of the buttermilk trail.  Once I hit the trail on the other side, it was a consistent up and down terrain.  No long climbs or descents but certainly enough variation to change the pace back and forth.  I certainly didn't mind, as this was kind of a tune up run to the 10+ miler I'm doing on New Years.  I just wanted to get some trail distance in today.  I finished up with the Nickel Bridge, heading right back to the car.  I met up with a Ultra Running group that I had already passed once on the trail. Nice guys.  We chatted the whole rest of the way back to the car.  Exchanging information at the parking lot, they were telling me about all the races and events they do.  As my legs start to feel better I may be joining on some of the longer runs they do.  

Happy New Year everyone!!  I have some pretty big goals for 2013.  I hope everyone else is gearing up for a great year and great running.  TFR -w

BLVD to North Bank

Richmond, VA.  Blvd to North bank. Road/Trail.  48min.  I actually did this run yesterday, but didn't have much time to blog it in.  It was pretty simple, just down Blvd to Maymont Park and on to the North Bank trail.  I only took it out to the Byrd Park entrance where it opens up to the neighborhood.  It was cold and windy.  Seemed going out that the wind was in my face and I remember thinking "oh good, it will be at my back coming home".  Of course it felt as though it had shifted and was in my face coming back as well.  Oh well, still a great run.  Didn't take a watch but remember seeing the clock on the wall before I left and when I walked in the door.  Roughly 48 mins and 6mi.  Heading out this same way on New Years (Tuesday) for the long 10mi loop again, just going the opposite way this time and introducing more of the buttermilk trail on the south bank of the James River.  Check back in.  TFR -w

Three lost runs...

I have three blog post to catch up on. I separated them by date. I hope everyone has a very Merry Christmas and runs well during the holiday break.

12/21/12 Richmond VA.  :45 Cary Street VCU Gym.  As soon as I left work, I couldn't stop thinking about the two runs that I had in front of me.  Excited because they were planned training sessions, that I knew would produce great results if done right.  The first was back at the gym.  30 mins hill workout on the treadmill, followed by 15 mins speed work around the 1/8 mile track (indoors).  Warming up for 10 mins, I had the treadmill pegged at a steep incline for the last 20 minutes.  It was a great burn.   Immediately following that 30 minutes I headed over to the track for some race pace (half-marathon) repeats.  One lap easy, one lap race pace.  The laps were so short that it felt like a great way to introduce speed work to my workouts.  Towards the end of the 15 mins, I had completed 10 race pace laps completely by feel, no watch for splits.  Overall it was a great workout, and nothing that I had done before.  Considering the time of year, it was a great way to do some speed work.  I recommend not using a watch and just going based on feel.  Eventually I want to get a few 800m repeats on an outdoor track, before the race in April.

12/22/12 Richmond VA.  1:36 10.5+ mi Loop/ Road and Trails.  I could not wait for this run!!  For weeks I planned this loop, including road and all the great trails in downtown Richmond.  Buttermilk, Belle Island, and North Bank would all be on the menu.  I invited a friend "Captain" Will Johnson.  Former Army solider, he was just as excited to do his first longest run....ever!  We started the run early, 7am.  Cold and a little windy we headed down Boulevard into Maymont Park where we jumped on and across the Nickel Bridge.  From there we followed the single track trail of Buttermilk towards Belle Island.  Keeping the pace easy, we were talking the whole way.  Most likely an 8min pace through the first 7 miles.  Once we hit the North Bank trail the up and down running started to take a toll on my legs.  Along with the speed work the day before, I started to tire a bit.  The "Capt" was barely breaking a sweat.  We finished the loop catching back up with the Nickel bridge.  I didn't realize going out that the run would finish with the up hill trek back up to the middle of Maymont.  It was probably only a half mile, but to my legs it felt like 2 miles.  Finally reaching the top, we headed straight back to the house.  The pace picked up just a bit, but we were both aware of just the short distance we had left.  This was a great route, and certainly one I will be repeating very soon.  My goal is to do this run twice a week and a longer one on the weekends.  Obviously day light savings time will be needed for this.  Can't wait.  I wore my new Minimus 110s.  They have a little more support and cushion than the trail shoes, but still a Minimus shoe.

12/24/12 Virginia Beach, VA  :55  6+ mi Seashore Park Trails.   Down in VB for Christmas with my family, Jaclyn and I have been staying at the condo.  In my home town it wouldn't be right if I didn't run in my favorite park.  I drove down to the 64th street entrance.  You don't have to pay if you park here, and there are more trails to choose from.  I think if you live in VB you should be able to use the park for free (but thats another type of blog post all together).  I decide to head out on the osprey trail, near the water.  Haven't been down this way in a while and saw that there was alot of downed trees and debris from the storm (Sandy).  I kept the pace easy.  Wearing my New Balance Minimus M10 Trails shoes, I wanted to stretch my legs out from the long run just two days ago.  The plan was to see how my legs felt at the 2.5 mi mark, where the trail splits.  Feeling bad I would have headed back down the long creek trail back to the car, but I was feeling rather good and just loved being back in this park.  I went out to the white fish trail, which eventually loops back to the main trail (Cape Henry) and back to the car.  Total I think the run was over 6 miles and I think I was gone for about :55 mins.  I used the car clock to guess the time.  Another great run.  I'm thinking of waking up early tomorrow (Christmas Day) and doing another 4 mi loop before heading over to the parents and opening gifts.  We will be traveling back to Richmond, so thats really the only time I have for a run.  I hope everyone has a very Merry Christmas.  Run happy.  TFR -w

Work, Hamster Wheel, Work...repeat

12/19/12 Richmond VA, VCU Cary St Gym. Its been a few days since my last post. Work has gotten very busy with the end of the year and end of the quarter. Anyone in sales knows exactly what I mean, pressure is high. I have been running though. Jaclyn and I have been getting up and going to the gym in the morning for some treadmill work. When I say "work on the treadmill" I mean I haven't just gotten on and started running. I have switched back and forth from hill workouts and speed. Today I warmed up for 30 minutes and did a little speed work. I finished my workout this morning by running back home from the gym, just 2.2mi away. I ran pretty fast. I wanted to step just over that comfort zone line and feel a little burn. I didn't wear a watch, but I must say I'm interested in how fast I as moving. I signed up for the Flyin Pirate Half Marathon in the Outer Banks of North Carolina this April and have to run a 7:06 pace to reach my goal of 1:33. I wondered how far off that pace I was this morning. I'm not going to put a watch on for a few more weeks, so we will just have to see in late January how fast I am at this weight. I am happy to report that I stepped on the scale at 180 this week, down 5 lbs. I have been dieting better, but not great. Just less alcohol and more running. Looking forward to my Vegan Jan & Feb. I bet with this training and that diet I will lose weight very fast. My metabolism speeds up very quickly when I am not drinking and dedicated to my training. This weekend is a big run. Long run of 10mi with road and trails mixed in. I have been really looking forward to it, so check back in for that. It is going to be a great course around Richmond. TFR -w

Treadmill? Really...

12/13/12 VCU Gym, Richmond VA. 2 x 30 min Treadmill Run. So as I mentioned in a previous post, I've been upset with myself for not getting up early and running before work. The cold, rain, wind, streets, _______ (add excuse here) I just haven't been able to get up. With Jaclyn having to get back to work soon, we thought it would be good for her to start waking up early. We can both go to the VCU gym and workout next to one another, me on the treadmill and her on the recumbent bike just next to it. Four television screens in front of us, with four separate channels. I haven't been on a treadmill since I was training seriously for long distance triathlons many years ago. I ran yesterday also, so I figured that I could get on and do just a light pace to stretch things out. Starting out nice a easy I increased both the speed and the incline just slightly every 3 mins. I finished feeling pretty good. My stride was quick, short, and striking just the way I need to on the forefoot keeping my hips straight and my upper body upright. I was very pleased. Going to work, I thought 'well maybe we should go again tonight?' Jaclyn was down with returning to the gym, so we set out for another workout, the same way. I felt very tired from getting up early and from a long day at work. But as soon as I started out, I felt great. Better than this morning. I did the exact same workout, increasing the speed and the incline with every 3 minutes. My first treadmill workout in at least 5 years, turned out to be great. Total of 1 hour running today, with healthy food (prepared by the wonderful Jaclyn), and good rest turned this day into a great one. TFR -w

Heading to crossfitrva

Road Run, Richmond VA. :45 - 5.6mi. I was pretty bummed that I didn't get up this morning and run. Two nights without sleep now and I didn't even get out for a slow jog. It was pretty cold today and I knew I wasn't going to have the chance of hitting the trails. Running through the roads in 'the fan' of Richmond can be pretty irritating at times with all the intersections and people who struggle to drive correctly. I was almost hit three times in just the first mile and a half. Running early in the morning can actually prove to be safer, even in the dark with fewer vehicles on the road. I headed down my usual path to Crossfit (gym I go to for another type of workout). I planned early on to go further than the 3.4mi to the gym that I usually do. I decided that heading down and back on Monument Ave would be a great addition, seeing how the houses there are incredible to look at. The sidewalks are pretty protected as well. I took a watch this time, cause I didn't want to be late for the crossfit class. Of course when you put a watch on me I am going revert back to my usual self and project a time that I want to finish this 5.6mi run. I set 45 mins as my goal. That would keep me under 9/min/miles (which is halfway respectable considering my current fitness level). I finished the run with a good .5 mile down hill to the gym front door. Finished in 44:10. Even though my legs felt very heavy I was right where I wanted to be time wise. Very glad I got to run today. Put me in a great mood for the rest of the day. Now for the crossfit class... Crossfitrva. Back squat 155lbs 1 x 20. WOD. 3rds of; 1 min push press 115lbs, 1 min toes to bars, 1 min double unders, 1 min rest

72!? Just had to....

North Bank Trail Run. :45 Richmond, VA 72? Degrees? In December…I just had to hit the trails today. Drove down to the North Bank Trail along the James River here in Richmond. Only about 2 mi from the house. Very nice running after the rain last night. It was warm and the trail was a little wet and slippery. I took it pretty slow for two reasons, 1. My legs weren't feeling so wonderful and 2. cause the slippery trail had 'injury' written all over it. The first part of the trail was mostly down hill anyway. Once I got to the turn around by the suspension bridge, the sun came out and it really warmed up. I felt a little better the second half of the run, but still took it a little easier than usual. I want to really let my legs heal. This is my third trail run in a row, so I feel pretty fortunate to have the ability to hit the trails on such a nice day here in Richmond. Looking to hit the roads this week, so check back soon, cause running the streets here in Richmond can get pretty interesting at times. TFR -w

Bonita Lake Park, Part II

Trail Run, Bonita Lake Park. Meridian Mississippi. 1Hr. Set out today on the opposite side of the park. My assumption was right, that there were many more single track trails that were much more identifiable. From about 300 yards of paved road, I was right on the trail. Just me. I only saw three people the whole run. It was pretty easy going, quick up and downs. Longest climb was only 15 meters. I felt really good, considering the amount of beers Jaclyn and I put back last night. I tried to keep the same strategy as two days ago, by going out nice and smooth and letting the run come to me. I didn't really push the pace on the trails. The New Balance Minimus kept me running smooth with that barefoot feeling. The temp was about 70 degrees and pretty dry. I came out of the trails and had about 15 minutes to spare, so I set out along the paved path around the lake there. It is only for walkers and runners and about 1.2 mi long. I started to ramp up the turnover. Probably around 7min/mi pace. I saw a woman on the other side, running in the same direction as me and I thought 'I can catch her before the car'. I wanted to try and pace it just right to catch her just at the last moment. Even in an extremely happy relationship with Jaclyn, I'm still chasin women. Ha. I caught my carrot about 200yds from the finish. I was really moving at this point. I finished the run with a sprint up this really steep hill. Probably close to 20% degree hill. It was another great run on this vacation to Mississippi. Might try to hit the trails one more time in the morning before we leave here tomorrow. TFR -w

12/6/2012 The blue line

Meridian, Mississippi. Bonita Lake Park. 1:04 Hrs Just 15 miles south of Jaclyn's parents house is Bonita lake park. I got dropped off while they went to run some errands. "One Hour" was our agreement. I set out along the paved trail along side the lake. I knew it would head up into the woods where I could find some trails. I took the run out like a race. Nice and easy first few miles concentrating on stay smooth, and then I wanted to turn up the screws on the way back. I found this gravel road, and thought "this has to lead to somewhere fun". I was trying to find some single track trails. I came across several people along this gravel path. All women. The third person I saw though was a woman, crouching down in the middle of the path. I thought to myself, "she can't be", but she was. She was peeing and I could see EVERYTHING. She smiled at me and just said, "I had to pee". I was in shock, so I couldn't laugh or cry. As I made my way down the path, I couldn't find a single track trail that was marked well enough for me to try. I was kind of worried I would get lost and not find my way back in the my "one hour". So I got back about 3 miles and saw this path mark with a blue ribbon. I thought of it like a train or subway in New York. I'll take "the blue line" to the middle of nowhere. This trail was perfect. Just for me. Single Track. Rolling hills. Cut backs. Even a place for me to use the restroom (privately of course). I made the turn around when I got to some cross trails that looked all the same. Again, I thought that I would get lost. Like most single track trails it look completely different going the opposite direction, so there were no complaints of seeing the same thing twice. I ran with a smile. I hit the gravel path and turned up the speedometer. I felt good, having gone out slow. Got the heart rate up pretty high, with the steep hills. I was doing close to 7/m/mi, just by feel. I made it back to the lake where I was dropped in great timing. I was only 4 mins late. With no watch, I'd say that was great timing. I used the new Minimus Trail shoes from New Balance. Great on the trails. Feels like running naked, just so free. Great run, so happy to have gotten out while down here visiting. TFR. -w

Feeling old run

So this is my first blog post in a few years. Decided I'd start writing about where I am today. Its my 32nd birthday and I'm doing pretty well considering that I weigh the most I ever have...185lbs. Only one thing to do about it. Diet and Exercise.

Don't mistake, I'm very happy right now with where I am. I've had great success in business and my personal life with my wonderful live-in girlfriend. Its just time to strive for something new in my life. A new beginning. A new way of thinking. 12/4/12 Tuesday - Feeling old run. 5.2 miles of busted sidewalks and roads down Monument and Patterson Ave. It was 70 degrees today so not complaining about the weather. It happens to be my birthday today. 32. over weight and felt it. I was explaining to Jaclyn on the porch when I got home, that I could feel the extra 35lbs since my earlier years of running and racing. It will be tough to get back to shape but I'm determined. It was really good to see her on the porch when I got back. I didn't feel particularly good so she was a refreshing sight right as the run ended. Depressed I waddled up the front steps and sat with her for a few minutes. I seem to always tell her about how I 'used' to be an athlete. Sad. I didn't wear a watch, and I'm not going to, until I start to feel more comfortable. No real point. Headed to Mississippi for a few days. Going to get some trail running in. Check back Monday for another post. Heres to change...