LIfe Begins When You Throw Out The TV

I wish there were a knob on the TV to turn up the intelligence. There's a knob called "brightness," but that doesn't work. ~Author Unknown

Life Begins When You Throw Out The TV

I remember someone telling me last year. "Life begins when you throw the TV out!" I thought that was a strange thing to say but we have been doing the same thing the last 6 months. Got rid of all the satellite and all the stuff everyone says you need. You gotta watch this, you gotta watch that. The result was a larger appreciation of little things. I enjoy my runs so much more than I did before. They are harder than ever for me and yet they don't seem to bother me much. It has also given me a renewed life for writing. After I wrote my first book some many years ago, I stopped writing. I am hoping to change that with an inspirational book I am working on. Here is a poem I wrote in my head on today's run. Enjoy!

From The Depths of Despair

by Vin Gleason

You say life isn't fair
But have you really given it your all
Left it all out there
And you continue to fall

Life has sent me
to the depths of despair
but I am a fighter
I will not wear

I am climbing the mountain
Without any gear
But I don't need any
Because I have no fear

Today I rise up
From the Depths of Despair
I take the flight
Unto the Air up there

As I stand on the mountain top
I put both hands in the air
I grasp my sense of self
and say bye bye to despair!

Written in my head on todays run! LOL

TW2G Week #5 In The Books! Go MOM!

TW2G Week #5 In The Books

This new program we designed is for those who want to improve their times in their 5k-8k events. It is a program that is old school pre style with many speed sessions. It has the style of Kevin Collins and Jeremy West. The speedwork is Collins style. I love it. This week hurt because I was sick all week but I wasn't about to fold to a mere sickness. It was nice to eclipse the 34 mile run mark again for the first time in a long time. Next week will be the longest week I have run since January training for Boston. So I am very happy that the rehab has gone well and I am back improving again. I am looking forward to the 50 mile relay on the 10th!

I have to say that many have looked at the program and a couple have been a little nervous about the work on the program. It is hard but any good thing you have to work at. My mom has worked her butt off through 5 weeks on the program. The result so far is taking nearly 2 minutes off her mile in certain workouts. She is also doing the "speed work" portions of the program. Great job out there mom! Now pick a race this fall! Just Do it!

Week #5 Program

Here was a look at the week #5 Program: (I did all of mine in 5 days due to events going on this weekend. So you can arrange it to fit your schedule.)

Week #5 32-34 Miles per week

Monday- 22 min warm-up, 3x 3 min intervals, 2 min rest intervals, 4 x 100 meter sprints 22 min cool down (8m) (Ab Core Part 3)

Tuesday 5 easy (Optional Weight Training)

Wednesday 22 min warm-up, 3mile tempo run, 22 min cool down (7.5) (Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday Beginning Runners will do a 8-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 3 mile cool down

Second Chances: Player Ends Game With Noble Gesture

I came across an online article this morning I felt worthy of sharing. It reminds me that sometimes we fall and we make mistakes. When we are surrounded by good people they pick us up and get us back on our way. Please take the time to read this story. I really liked it!

Arkansas Player Ends Game With Noble Gesture

Story by Luke Matheson (Arkansasvarsity.com)

"Thamail Morgan took the kickoff and headed up the field.

He was at the 20 ... 30 ... 40

He had been avoiding, dodging or just simply running through tacklers on the way. Football always had come easily for Morgan. This game was no different. By the time he hit midfield, only open space was ahead of him. The two-time Arkansas all-state selection was headed for a touchdown.

40 ... 30 ... 20

He glanced at the clock and saw the final seconds ticking away. He realized his team, Cave City, was on the way to a victory over Yellville-Summit, comfortably ahead, 34-16. He also realized two other things: This wasn't an ordinary game. And he wasn't the same Thamail Morgan.

When he reached the 2, he stopped. He took a few steps back and took a knee at the 5-yard line."

Read the rest of the article at http://arkansasvarsity.rivals.com/content.asp?CID=992976

The Girl Who Thinks She Can

Today is my sisters last home meet. No invitational this year due to funding! Gotta love it! I have been sick in bed most of the day after my run. I remember a poem my friend Steve sent me. So I edited it for my sister and her meet tonight! Go Get Em Meg!

THE GIRL WHO THINKS SHE CAN

by Waler D. Wintle (edited by me)

IF YOU THINK YOU ARE BEATEN, YOU ARE
IF YOU THINK YOU DARE NOT, YOU DON’T
IF YOU WOULD LIKE TO WIN BUT YOU THINK
YOU CAN’T
IT’S ALMOST A CINCH YOU WON’T
IF YOU THINK YOU’LL LOSE ,YOU’RE LOST
FOR OUT IN THE WORLD WE FIND,
SUCCESS BEGINS WITH A GIRLS WILL,
ITS ALL IN THE STATE OF MIND
IF YOU THINK YOUR OUTCLASSED, YOU ARE
YOU’VE GOT TO THINK HIGH TO RISE
YOU’VE GOT TO BE SURE OF YOURSELF
BEFORE YOU CAN EVER WIN A PRIZE.

LIFE’S BATTLES DON’T ALWAYS GO TO THE
STRONGER OR THE FASTER GIRL,
BUT SOONER OR LATER, THE GIRL WHO WINS
IS THE GIRL WHO THINKS SHE CAN.

Mid Run Injuries and Trouble Spots Articles

The one thing I hear from every runner is the everyday aches and pains. Many times they are uncomfortable pushing through the pain. Heck I don't blame them. Many ask me why I push through the pain. I do it for a high purpose. When I run, I run inspired to make change. Not to set some all time PR. Though sometimes you do set a PR while your out there and just love it when it happens. Below are some tips that were posted today about "Trouble Spots":

Cool Running- 6 Solutions to Mid Run Mishaps

These are 6 possible scenarios that many of us face. Also at the end I will post a link to other common injuries: Article Link

"Oh No! Muscle Cramp

Recovery Plan: Stop running and apply pressure to the muscle. Press firmly for 15 seconds — don't massage. Then gently stretch the muscle. Repeat the pressure/stretch cycle until the cramp subsides. Walk at first, then slowly increase your pace.

Oh No! Blister

Recovery Plan: In a short run or race, keep going. Otherwise, it's best to deal with a blister before it becomes painful enough to throw oft your gait. Covering it with a Band-Aid or moleskin is ideal. But if an aid station or home is miles away, adjust your laces. Tightening them could stop heel slippage (a common cause of blisters); loosening them could take pressure off a hot spot.

Oh No! Side Stitch

Recovery Plan: Notice which foot is striking the ground when you inhale and exhale. Then switch the pattern. So if you were leading with your right foot, inhale when the left foot steps. If that doesn't help, stop running and reach both arms above your head. Bend at the waist, leaning to the side opposite the stitch.

Oh No! Ankle Turn

Recovery Plan: If you suffered a minor sprain, your first few steps will be painful. But once the ankle loosens up, you'll be able to run on it and get back in the race with ease. Stop if your pain is more severe with each step — that's a sign of a fracture.

Oh No! Stumble and Fall

Recovery Plan: Get up and assess yourself. Road rash or minor scrapes can be patched up later. (Heavy bleeding needs immediate treatment.) Running might feel difficult at first because your heart rate will be elevated and you'll be shaken up.

Oh No! Stiffness After a Pit Stop

Recovery Plan: Keep your breaks brief — two minutes at most. Walk while taking water rather than coming to a complete stop. Start back up slowly; don't resume your prior pace right away."

Trouble Spots

Check out the online article called, "Trouble Spots!"

This will give you some more information on running injuries.

College Running: The Snake & The Mason/TW2G Week 4

College Running: The Snake & The Mason

I've been following two local college runners from the CNY area. Both have class on and off the grass and are great local talents. Jake "The Snake" McAndrew and Chris Mason. Jake for those who don't know was the winner of the Great Race 5k. Chris like I stated a couple weeks ago in my blog runs for Middle Tennessee State. As of today MTSU cross country was ranked in the top 10. I have been blogging the runs every weekend.

Jake "The Snake" McAndrew

Jake won his first event of the year for Lemoyne and today competed at the Mountaineer Flatland Invitational. "Mansfield, Penn. - During the first annual Mountaineer Flatland Invitational on Saturday, senior Jake McAndrew (Oswego, N.Y./Oswego) placed 5th overall in a field of 49 runners as the Le Moyne men's cross country team tied for fifth place in the 10K event." (Lemoyne XC Website)

Team Results

Le Moyne Men's Results
5. Jake McAndrew (32:19.90), 31. Nicholas Cutter (34:06.50), 36. Evan Oustrich (35:06.05) 39. Patrick Micaroni (36:47.40), 42. Matthew Carey (37:43.10), 44. Patrick Shaffer (38:11.40), 45. Nicholas Sadlocha (38:24.00), 47. Josh Graves (39:27.90), 48. Justin Trombetta (45:46.70), 49. (45:59.10)

Le Moyne Women's Results
11. Emma D'Ambro (22:40.80), 16. Gina Micaroni (23:09.50), 59. Erin Hudson (25:36.30), 66. Chelsea Gibson (26:20.40), 69. Kimberly Thompson (26:35.10), 72. Ashley Myers (27:17.60), 73. Angelina Baggetta (28:06.40), 74. Anna Rich (28:45.30).

Chris Mason

I speak with Chris from time to time and read his facebook posts. He has been working hard and putting in workouts that he says are some of the best workouts he has done. He is running on an incredible team that according to the website is ranked in the top 10 in D-I cross country. Here is information from today's meet as per the MTSU website:

"Festus Chemaoi led the Blue Raider men's for the third straight week as he placed third overall in the men's 8,000 meter race. Teammates William Songock and Chris Mason rounded out the top three Blue Raider finishers. Isaac Biwott and David Emery also continued to improve in the fourth and fifth spots." This meet was an unscored invitational.

I wish both runners continued success!

TW2G Week #4

On a side note I have finished training in TW2G week #4. The workouts are getting tougher and tougher but are fun as well. It is great to do slower workouts and be faster then I was in sprinting workouts years ago. Here is a recap of my week:

Monday 18 min warm up 8 x 1 min sprint intervals with 1 min rest and 18 min cool down
Tuesday 5 miles easy
Wednesday 18 min warm up 2 mile tempo run 18 min cool down
Thursday 4 miles easy
Friday 3.12 miles mid run
Saturday 8 mile long run with second half intervals

Total week mileage 32.5. I am very happy it is only the second time I have gone over 32 miles since the injury before Boston. I can't be happier! I am looking forward to the 50 mile relay in a couple weeks!

Until next time....Keep on running!

The Man Who Thinks He Can

A friend shared this with me and I want to share this with all you. I had posted a small portion of this as a quote some time ago.

THE MAN WHO THINKS HE CAN

by Waler D. Wintle

IF YOU THINK YOU ARE BEATEN, YOU ARE
IF YOU THINK YOU DARE NOT, YOU DON’T
IF YOU WOULD LIKE TO WIN BUT YOU THINK
YOU CAN’T
IT’S ALMOST A CINCH YOU WON’T
IF YOU THINK YOU’LL LOSE ,YOU’RE LOST
FOR OUT IN THE WORLD WE FIND,
SUCCESS BEGINS WITH A FELLOW’S WILL,
ITS ALL IN THE STATE OF MIND
IF YOU THINK YOUR OUTCLASSED, YOU ARE
YOU’VE GOT TO THINK HIGH TO RISE
YOU’VE GOT TO BE SURE OF YOURSELF
BEFORE YOU CAN EVER WIN A PRIZE.

LIFE’S BATTLES DON’T ALWAYS GO TO THE
STRONGER OR THE FASTER MAN,
BUT SOONER OR LATER, THE MAN WHO WINS
IS THE MAN WHO THINKS HE CAN.