Beat the heat 5k #338 (27 left)

My whole objective for this run was to get out early and avoid the ever increasing heat.
It has been extremely hot and humid, especially by my normal early evening run. The longer I wait in the day to run my 5K, the hotter it gets and more miserable I feel.

My run was a “sweatfest”, my main objective was to find a route where it was mostly shaded in my neighborhood.  By the time I got out there, it was already a “cool” 87 degrees and getting hotter.  I did manage to find a route where the path was about 70% shaded.

My favorite Florida tree the crepe myrtle

 

Amazingly after two days of running with my old shoes (misplaced my new shoes), my knees started to hurt. I’m still amazed at how a little worn down rubber can make my knees hurt.  After about two miles, I felt a jarring pain in my left knee that caused me great concern.

Luckily this run was on my new shoes, but it appears as though the damage has already been done. I’ll have to monitor this latest injury as I continue these last days.  #339 5K

 

Let’s go Lego 5K #335 (30 remain)

I can’t believe I only have 30 runs left. I wanted to run someplace I have never been before on this landmark day.  Legoland is the magical place I decided to go.

There were lots of cool photo ops. I didn’t go in the park itself, but the hotel and surrounding areas were nice.

I wound up running on some rolling hills which were not fun.

I was a bit tired at the end of my run, but the hills and heat took a toll. 335th 5K

 

Course record 5K #331 (34 remaining)

I quit running after work because I decided it better to rest my body, than to tack on a 5K run at the end of me working all night.

Today I made an exception to my new sleep strategy as I knew I had to work a double and getting my run in would be very difficult.

I started my run like a sloth. Very slow and painful are the thoughts that come to mind. My run felt very labored as I imagined it taking me all morning at my current pace.

At this point, I’m just trying to survive these runs. I’ve long let go of trying to increase my speed or set course records.

For some strange reason the internal coach in me started barking motivational commands, “cmon you certainly can go faster than this”, “are you going to let that turtle pass you like you’re standing still?”

With all the positive thoughts in my head (insert sarcasm), I decided to try to beat my course record around this pond on my run route. Last time I tried to beat my record, I missed by 15 seconds or so.

The only problem with trying to beat my record was I ran that fast time a long while ago when I was still relatively fresh and spry.

I reasoned with myself, if I’m going to be out her, I may as well get it over with faster.

 

My Course Record Pond 

When I reached the pond, I began quickening my stride. I imagined my feet light as feathers instead of the tree trunks they actually felt like. I concentrated on running with good form, but carrying no tension in my body.

I began to feel the breeze going by me and my heart rate quickened. I was actually moving at a much faster pace than I expected from my tired condition.  Before I knew it, I had completed my pond loop and couldn’t wait to get home and compare my time with my current record.

I beat my course record (CR) by 20 seconds!!!

 

The interesting thing about my run is that going for the record, now had me running at a much faster pace.  When I tried to slow back down, my feet wouldn’t let me.  So I decided to run the rest of my route at this new faster pace.  The rest of my run went well, but I could feel the sore hamstring screaming at me.  I told my hammy to just keep it together for 34 more days and I’ll give it a big reward. https://www.strava.com/activities/592381887/embed/515a53044a08d27c4f9eb838dc25c148b27acb72” target=”_blank”>#331st 5K

Note to self, GET A FREAKING MASSAGE ALREADY.  SHEESH!!!

 

Life balance 5K run #215 & Lake Swim #367

  

   
With all this 5K run concentration, my other disciplines such as bike, weights, and swim drills have been suffering.  Due to my worry about over taxing my body with a daily 5K run I have been putting off the other things I love to do.

Well today I’m making the decision to get back on the bike, weight training and getting to the pool to do my swim drills.  I will still use the lake for my distance swim work, mainly because I think it’s important to keep a balance between loving what you do and getting good training in.

https://www.strava.com/activities/485277884/embed/8160b28c05a1317fc37015565fc53464a00c14c4

So today my training started with my usual Lucky’s Lake crossing.  Due to having to get the kids ready for school, I can only do one crossing.  I never seem to warmup properly and my first 500 meter crossing is stop and go with some elevated heart rate.  Once I’m warmed up however, my breathing settles down and I’m able to swim much more relaxed.  I love looking at the sunrise as I’m swimming across the lake.

As far as my run went today, I’m still experiencing some discomfort in my left hamstring and glute.  No matter how much treatment I get on it, it seems to only offer temporary relief.  The pain as suspected comes right back the next day.

https://www.strava.com/activities/485277893/embed/68e9ab44b57a0d09d7f82d6962035cec49e4ee7d

   
  

 

 

A new beginning, new Website coming

https://www.strava.com/activities/484018019/embed/1a19d49397d593bd6c2d6742a8e786a4a0b7c26e

Today was a very long day. I worked from 11pm last night until 4pm today. I did get an hour for lunch which I used to run my 5K (consectutive 5K run day #212).

I picked a beautiful route through downtown Winter Park and Rollins College. Since I’ve spent the last 10 days running on a treadmill, running on the pavement seems much harder now.  But I did miss the changing of scenery, the fresh air, the changes in surfaces and the freedom of the open road.

I think I have come to realize that there is a good purpose for both.  Just like running with headphones and without headphones.  The treadmill is great for working on your form, picking up your pace and really being able to push yourself in a controlled environment. No worries about uneven pavement, cars, stop lights, wild animals, slippery surfaces and the like.

I’ve also launched my new website WWW.IRONMANCOACH.COM which I will be transisitoning to.  I will now be able to offer videos, more content and appeal to a wider audience.

 

A run with my son #163 consecutive 5K

https://www.strava.com/activities/449713440/embed/f3c1501735785ce0eb4552c4b23b48282320554d

5K run #163 was all about getting my son some exercise.  My son was in a “deep chill” status after a pretty hectic Saturday and wanted to lounge around all day and play video games.  I don’t mind him playing games, but I always tell him to break it up with some exercise and other things.

I gave him the option of going for a bike ride or a run with me.  He chose to run with me as for some reason, he’s not really into biking as of yet.  I’m still suffering from some glute issues, so I have to be careful.

 

 

 

Instead of spending a lot of money on a fancy roller to help work out the muscles, I went “old school” and bought a rolling pin from Goodwill.  Instead of spending $35, I only spend $1.99 and it works wonderfully well.

good old fashioned rolling pin

 

 

Enter the next pain to deal with glute strain? #164 consecutive 5K

https://www.strava.com/activities/450431711/embed/675cd7e681f3e3335638135baf00f8a3cf130365

Ooh ouch ooh ouch could be a song today as I ran my 164th 5K.  I have officially developed some sort of glute injury that hurts with every step of my run.  How long will the pain last?  How long will it take to heal?  Will this last the remaining 201 days of my year of consecutive 5Ks?  I’m mentally prepared to endure the pain if that is the case.  I can barely sit at my desk without the sharp pain starting from my right glute and all the way down my hamstring.  I’ll address it with some acupuncture and massage therapy and see how it goes.

I did manage to work in a “dad’s basketball camp workout” with my son before my run.  It was a hectic day and I’m really feeling tired towards the end of my 5th night of 3rd shift work. #can’twaittosleepatnight

 

 

A very long Saturday

 

a well deserved second place trophy

 

team photo

 

Amaya got to play where the Orlando Magic play

My Saturday actually started Friday night at 11pm as I had to work all night.  After work, I had to dash home, make breakfast and coach my son’s basketball YMCA team.  No Saturday morning Lucky’s Lake swim for me 😞.

After the game we did some running around, lunch etc.  Then I got to run my 162 consecutive 5K.  I have developed some sort of glute issue that is quite sore at the moment.  I must really concentrate on form as to not aggravate the muscle further.  Other than the glutes, I felt pretty good during my 5K run.  What I’ve learned when I’m tired or needing an extra boost, I choose a new route with new sights and sounds and things to distract me from running.

After my 5K run, it was time to get my daughter to her 4pm basketball game.  Her team won their first playoff game, so we got to stick around for the championship game at 7pm.

By the time I got home from all the days activities it was 8:30pm.  Just in time for an hour and a half sleep before heading into work at 11pm.  I’m really going to start focusing on my sleep.  I just don’t know what to cut out?  Sleep is one of the most important activities you can do for your health and longevity.

Although I was sleep deprived, it ended up being a great Saturday.

 

 

Run thought day 161st 5K

https://www.strava.com/activities/448403033

Oftentimes when I run, I have creative and thought provoking ideas.

My thought while running today’s was……..What if you’ve never discovered your greatest talent? Try something new and out of your circle of comfort.

What if you are missing out on your greatest challenge because you haven’t tried anything new since high school?

Get out and discover all your gifts!

As a side note, I’ve developed a slight glute issue from running too fast.  Sigh, I wonder how long it will take to heal?  Better make another appointment to the Acupuncturist.

 

#160th 5K and a lake swim

 

A beautiful morning swim

 

Tis the season

 

Enter a caption

 

Nature in all its splendor

 

ducks hanging out on the dock

 

Taking in the sunrise

My morning started with a 1K swim across Lucky’s Lake. An absolutely beautiful morning for a swim. The water temp was 70.5 degrees. While chilly upon first entry, the water felt perfect after getting into a swim.
After getting the kiddies off to school, it was onwards to my 160th 5K!  It is amazing what a “good nights” sleep does for my energy levels. I felt a pep in my step and actually ran an additional mile. I also manage to post some respectable times on Strava. https://www.strava.com/activities/447810922

 

An appropriate shirt for my 160th 5K