Hello all, it has been a while.

I have been running more regularly now and enjoying it very much. The shoulder is progressing at a reasonable rate and I have pain only infrequently.

I ran 4.4 Mile gate to gate run at Eglin AFB. THat was pretty cool as I finished cruising at 8 min miles. I do have to say though that I was sad by about mile 3 as the race was nearly over. What's up with that? I could have run harder, but why...... I guess I am just a distance junkie. Anything that short is just a warm-up I suppose.

4.4 miles 35:40

Best of all I had fun.
Curtai

Weekend Retreat..

I got to go for the weekend up to a friends house on a lake in Defuniak Springs. The lake was spring fed, cold but clear. I have to say the Dan, Ronnie, Bill, Stan and I had a very nice time. Relaxing and talking about our wives mostly. Oh and eating Man Food. I have not had this much protein in one weekend in months. Steak and sausage and eggs and potatoes etc… I will say it was good, every heart clogging bite. He is what was funny, I went for a run, a little 5 mile diddy and I was aweful, I was barely trotting and felt like I had NO ENERGY. I do not like that at all. It is just this, my body does not run well on a high protein and carbohydrate diet.

I got back to the cabin and was completely spent. It was warm but I can usually manage 5 miles even in 90-100F heat without too much difficulty. But I finished. Last night I set out for a 6 mile run and could only manage about 2.5 again, I was just spent. I ate properly this morning, I will run 4.3 at lunch and perhaps again tonight to put in some miles. We’ll see how I feel then.

Ran at lunch and felt better than Saturday by a long shot. I am still pokey feeling though.

Be well, run well have fun,
God Bless.
Curtai

4.3 Today

Wow, I am pretty pleased, the miles are getting easier.
This is much faster than before.
6.3 last night and 4.3 today at lunch
I will aim for and 8 miler this weekend as I climb toward Tupelo.

I know I am not writing much down right now, but what the heck at least I am still posting.

More interesting stuff will come out soon.

Curtai

Ultimate was Good

Ever have those days where your physical level elevates a little. Last night was like that. My sprinting during Ultimate Firsbee, which I use to really abuse my body, actually for cross training, was great. Anyhow I was running and throwing pretty well. I was not catching as well as I'd like, but the feeling was there, catch with my right hand and all will be well. But I noticed that I was separating and that my acceleration was good. Now this is as far removed from the distance running pace as I can get. I substitue it each week for a 5 mile run. Am I robbing myself?

I need to do strength training each morning with the therabands to increase the range and flexibility of the muscels for my shoulder. SLowly getting better each day....

Anyhow, I will do 6+ tonight and we'll go from there.

Many miles and not a lot of time to put them in before the TUpelo Marathon.
I am signing up for my two local runs, Billy Bowleggs Midnight 5K and the Gate to Gate run on Eglin Air Force Base.

Curtai

OK Hold the presses Murray, Two Days in a Row!

WOW yesterday 4.5 miles and today 6.3 or so

THe 6.3 tonight was under the Full moon and soooo Beautful. I was slow but I do not care, I finished. I did not walk to that really great.

1:06:03

First Steps Again

You know what's weird, right now as I sit here running 10 miles sounds kinda scary. I ran today at lunch for 4.5 or there abouts and my legs are achy and I feel all whiney and I think I need a wambulance.

I need to rebuild my crumbled capacity. It seems that I am again starting from zero, well ain't that a kick in the teeth. I was looking at the length and the miles I need to build in order to get to Marathon distances again and I am not sure I have the time. I mean the 10% rule should apply to avoid injury right, so if my weekly totals for the last few weeks have been 10 miles then no more than 11 this week..... That is not gonna make it friends. September 3 will be here fast, but I do have 18 weeks, so it IS possible, My goal for this week is simply to get out the door and run 6 days.Next Rest day should be Next Wednesday.

My ankle hurts from rolling it last week, it still feels swollen and tender to the touch so I will have to be a little gentle. Drink my waters and eat properly and I should lose these injury pounds.

Current weight 164, Goal 156.

I think the whole idea of a scooter has worn off, I can not imagine riding around in this traffic with these Florida drivers! + I can't keep the kids in place!

Curtai

• Tupelo in September! HOT HOT HOT

Ok Here is the Idea, I am going to try for the Tupelo Marathon. It is close enough for me to get in gear and far enough out to survive. The last 3 months of rehab have seen my distance ablility reduced so I will have to build it again.

I would like to lose 6-7 lbs to be back at running weight:

More soon, I have Management Review to do for work.....