It's a hot one today

Jeff and I were determined to get our run in today at lunch. We have been having trouble getting our two runs in each week. Something seems to get in the way.

Today is set to be the hottest day of the year and a hot, hazy, humid one at that. We started off good, planning on the 5:2 run/walk program. We had talked about increasing the run portion, but with the humity, we knew that wouldn't be good for us.

The heat got to us. Half way through the run we started taking longer walking breaks. The idea was just to be out there, no heart attacks or heat stroke for us.

We finished up and overall it was a good work out. We achieved our goal of getting out the door.

Ben

Morgan: Run 5 Min, walk 1 min

Hey Ben Thanks for the add! Today was a good run for me, we stuck to the 5:1 run, walk ratio.
I'm getting better, but I think I need to keep doing the 5:1 for awhile. Those hills were killer!
later dude.

Sorry about the Break

Whoops!

I've taken a break from the blog. I haven't taken a break from my running. I have been running two to three times a week on average the last couple of weeks. RNRHALF is still going to happen this year. Personally I'm glad. It will be a great time and I'm not worried about my time. I think a nice 2:30:00 will be enjoyable.

Beth and I have been talking and I might shoot for a tri, most likely a sprint tri.

Best Lasagna Recipe Every

Without further ado...

LASAGNA

MEAT SAUCE

1lb. Ground beef
1can tomato sauce
3 to 5 tbsp. extra virgin olive oil
Half of a small onion
1 small carrot
1 small stick of celery
Salt and pepper
Half broth bullion
¼ cup white wine

Chop the vegetables finely, saute’ in olive oil until soft; add ground beef, salt and pepper, bullion and wine; stir for a couple of minutes and add tomato sauce. Add a little bit of water if too dry, cover and let cook moderate heat for 30 to 40 minutes.

BECHAMEL SAUCE

2 cups milk
4 tbsp. unsalted butter
3 tbsp. unbleached all-purpose flour
Salt to taste

Heat milk in small saucepan over low heat. Melt butter in medium saucepan over medium heat. When it foams, add flour. Lower the heat and stir (if needed, move pan from heat while mixing). Add the milk at once, mixing energetically with a wrist to prevent lumps. Add salt and cook gently, mixing constantly, for 3 to 5 minutes, until the sauce has a medium thick consistency.

YOU WILL ALSO NEED:

1 box of pasta sheets for lasagna
2 cups of grated Parmesan cheese (or up to taste)

ASSEMBLY

Mix the meat sauce and the béchamel sauce together. Butter an 11 by 7 oven pan and start with a layer of pasta sheets. Cover with a layer of the mix (not too thick). Sprinkle with Parmesan cheese and start again. Your last layer has to be the meet, generously covered with the Parmesan cheese. Cook in 375-degree oven for 30 to 40 minutes (if you store it in the fridge and cook it later it may require more).

Enjoy!

Long Run err, kindof.

Okay, I have to get my Long Runs in on Sunday mornings. This waiting until my son goes to sleep is just not working. Granted, I did get a good walk in. I didn't try running because I wanted to keep my HR down below 70%. Pretty much did that except for the three minutes that I did run. Keeping the incline on my treadmill between two and four degrees with my speed around 3.7 mph kept my HR right were I wanted it.

I also missed my easy run this weekend. I'm switching my easy run to Friday's at lunch. Getting two runs in on the weekend just doesn't seem to be working lately.

Next post, the best lasagna recipe every!

5K Trail Run

Yes, I love the fact that I work right next to the 5K trail on Ft. Meade. Wouldn't you? It's safe and kept in good condition, even if some of us are out of shape. Today felt really good, I ran the entire course this time. This run was much different from last week. I didn't pay attention to my HR monitor and just took it easy through the hills. I kept my pace conservative betweeen a 10 and 12 minute pace.

It was a little hot today, about 85 degrees at lunchtime.

Distance: 3.5 miles
Time: 41:33

Another Day on the Track

Today was a good day, I was able to get to the track and do some intervals. I did 4x400 with a recovery lap in between each. This time I had my polar HR monitor on me. I ensured that every easy lap ended near 70 percent of MaxHR. It was nice out, near 80 degrees and the humidity was lower than it has been recently. I look forward to possibly swimming tomorrow for some cross-training.

Distance: 3.54 miles
Time: 40:23

It was awkward today to see that my Disney Marathon data had finally shifted off my watch's training log. I guess it should have gone away a lot quicker if I didn't take the last couple of months off.

The trial of miles.

Night Run on the Treadmill

Tonight was about getting my run in. I waited until everything else was done in the house. We cleaned the house up and did our errands. I ended up on the treadmill for 45 minutes. it was good to get it end.

Time 45:05
Distance 3.22 Miles

Ft. Meade 5k Trail

I have enjoyed running on the 5k trail that loops around the two golf course on Ft. Meade. It is a hilly course that has its fair share of shade. I've been on it when it's covered in snow, soggy wet and nice in dry.

Distance: 3.1 miles
Time: 42:29

Intervals

Today is a good day. Our Commandant quibbed in the locker room that "any day running is a great day." I would have to agree. It was gorgeous outside at lunch, a sunny 75 degrees.

It was down to the track to do some interval training. Nothing big, I started off with 1/2 mile of easy jogging and then did 4 sets of quarter mile splits. I averaged just under two minutes a split with about a 2:45 to 3:00 minute recovery.

My pace was not all out, rather a controlled speed. On my last quarter, my legs were getting heavy, but I was able to push it. I think I need not speed up, but add more splits to the workout.

My half-marathon pace is not going to be more than a 8:45 minute mile. So I need to add more distance to my interval training. In a month I'll step it up some.

A turtle will stay a turtle unless he gets up and races with the rabbits.

Total distance: 3.35 miles
Total time: 33:54

toenails

Who would think that a toenail could hurt so much. Somehow I cut my toe with the little toe's toenail and now I'm walking around with an injury. I must have had my shoes too tight and the wrong socks on.

I'm not worried, I'll still get my runs in.

Interviewed but not Famous

This week I was interviewed by a student at our school. A friend came in and said he needed a second interviewee for a story on someone completing their training for an upcoming marathon.
No big deal, I can help out. These interviews are quick and the faculty do them to provide the journalism students with material to write their articles about. Big stuff, I did say that I still wasn't famous.

The big thing I noticed is that he hadn't done any research into our sport "Running." He had no clue as to how far a marathon was. Smiling he said no, and it turns out that the runner he was doing his article on was actually training for the Army 10-miler.

Now a 10-miler isn't anything to joke about either, but even Jeff, co-worker, said that a 10-miler and a marathon were different. Okay, the big quote he was looking for was how satisfying a long run can be.

No matter what your goal is, reaching it is always satisfy and enlightening. Meaning, once you get there you can either say "yes" or "what's next." Sometimes it takes a couple of months for the next thing to enter.

At the end of this interview, I was asked how many long runs I've complete. The answer I gave was a lot, specifically, two marathons, three half maratons and a lot of runs just to get there.

Now, what I was thinking, were they enough or too much. Yes. Last fall I was running too much, now I am not running enough. We'll get there just in time for September, then maybe again in October for the Baltimore Half also. But let's not jump ahead.

Numerology vs. Split times

Second run of the week for me. I took off at lunch and ran the 5K trail that goes around the Ft. Meade golf course. It's a nice hilly run. It was nice out with a slight breeze to keep the heat down, dry, and shady at times. I have always liked this trail, it's off the road, dirt with some pine needles. Relaxing even if I am huffing and puffing.

When I was in high school I played with Numerology and studied my name to see what type of path in life I was suppose to have. Numerology ties a persons fate into a numerical value of the name they are given or take. Okay, it crazy. For one thing, it's your choice where you run. Today I was tied to other numbers, my split times for my run.

In running, our speed and endurance can classify you. Are you a 8 minute miler? 6 minutes? I don't dare mention 4 minutes because I respect it. Simply because I would love to run a seven minute mile or a six minute.

Now, with the beautiful day out there, I thought about how much harder this is because of the three months I took off from running. I was in really good shape after the Disney Marathon. I was just sore all the time and lacking in the energy department.

I'm not tied to the numbers on my watch or the mileage that my foot pod tells me I've ran. Yes, I still want to improve, however, I enjoy running and it takes rest to improve from your high points and low points.

Running is a part of my life and I needed to put other things in front of it for a while. Now I want to add it back.

Distance: 3.1 miles
Time: 39:01

Starting Fresh

This week is a fresh start for me. I am starting on my Rock and Roll Half-marathon training plan. The initial goal is to have fun and enjoy life along the way. I ran the Disney Marathon in January and I was beat down from it and the training I did leading up to it.

This blog isn't just about my running but all the trials that we encounter along the way.

Ben