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June 28, 2023June 28, 2023

June 28th run

Tonight was my first “regular” noncounty run after Wayne County. I’ve been upset with myself because although I have frequently been running, I hadn’t done a county run in the Spring. I’d been through April, May, and most of June and had yet to complete a single county.

I’ve been figuring out how to change this for the rest of the year—thinking about heading up to the UP for a few more very soon. I need to contact Matt to get the Ottawa County run done. Also, I’d like to accomplish three counties around Ingham County in a couple of days, maybe next week.

In thinking about all that and listening to a book, “the lean startup,” I was running when a deer crossed my path.

I’m encouraged by getting the first county done this summer. I plan to continue with this goal at full speed. I’ve also been considering expanding my reach with websites, social media advertising, content creation, SEO, and other design services through advertising and doing some SEO on this site in particular and recording my progress.

Hoping to move forward quickly – both with running and with content creation.

March 22, 2022September 23, 2022

RC Fitness

I started working out at RC fitness in Reed City to keep me up for the winter. I decided to run three days a week and rest for two days.
I started November 29th, 2021, and I had been sick for a spell for about a week. I tested for COVID but came back negative, but I was sick. As you can see, I was for sure slow. I got another case of sickness just after Christmas and was down for a couple more days. This winter, I had 40 5ks and will continue with five more for these next two weeks. I will probably even jump on my bike next week just for a change of pace. But I do plan to knock some counties down in April.

On March 21st, I had a better run at 11:03 pace. I had been slowly building back up with speed and can’t wait to get outside and knock a few more counties down. I loved getting this done after work on Mondays and before work on Wednesdays and Fridays.

I liked RC Fitness because it was clean, affordable, and they gave you an app to open the door 24/7 — I loved that. All the time I had worked out there, I was rarely alone — very cool people there but not overcrowded.

I hadn’t bench-pressed since high school but started at the end of February, but I had been doing Planks way before that and continued the whole winter. Once I’m running outside, I will stop my membership, but I will miss this place. I will most likely go back to calisthenics on my off days of running.

Here is the view from the machine I used for bench pressing, and the photo above is that machine.

https://rc-fitness-mi.hub.biz/

RCFitnessCenter.com

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Thank you RC Fitness for a great winter!

Did my last fast Monday run and was super happy with my 10:41 pace. About a minute and 20 seconds faster pace per mile since I started working out there. A week later my Monday consisted of a bike ride of 7 miles. A nice change but there was still snow on the ground and super cold. Can’t wait to knock some more counties down!

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October 15, 2020September 19, 2022

State-managed non-motorized trails

DNR trail Map

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My cousin Cheryl Campbell shared this link with me and this will be great for searching out running routes in Michigan – State-managed non-motorized trails. I will explore this for some of my upcoming counties. But if you have ever been on one of these or know of a better place to run, please let me know.

I’ve ran on these trails in both Grand Traverse and Benzie counties:

Michigan has more than 4,600 miles of state-managed nonmotorized trails, offering opportunities for:

Horseback riding
Mountain biking
Hiking
Cross-country skiing
Paddling
Rail-trails
Many other non-motorized activities

Use this map to explore Michigan’s vast trail network and plan your next adventure.

Search for a trail by name or location.
Find maps, trailheads, campgrounds, and other amenities.
Use the layer list to turn layers on and off in order to display the exact information you are looking for.
Customize the basemap to see satellite imagery, roads, or topography.
Print a PDF map designed by you for an area you are interested in.
State-managed non-motorized trails

September 9, 2020September 19, 2022

Faster running in Michigan

Faster running in Michigan – It’s the month of September, and less than a month before I’ve completed the “run a 5k every other day” challenge that I set for myself, October 4, 2019. But what started me on this journey was the annual running (5th so far) of the Byte Productions, Blue Ribbon Run.

Here are my times over the years:

2015: 37:25 – I was out of shape but wanted to run my friend’s race.

2016: 41:04 – I ran/walked this race after being out of a two-month stay at the hospital for a motorcycle accident. I was released from the hospital for less than 30 days when this race happened.

2017: 39:09 – little faster

2018 34:27 – much better

2019: 31:46 – very cool I crushed last year’s time.

With all this said, I’m still frustrated that I’ve been running so frequently over the last year that I’m surprised that I’m not a bunch faster. My fastest 5k ever was a 27:06, but that was when I was training for a Half Marathon about ten years ago. It was usual for me to go out and do a 30 min 5k training run.

My last run two days ago was a recovery/slow run because my previous run was a very, very hilly run. Tonight I decided to give it a shot to run as fast as I could the whole way. I’m impressed

The great news about this is I have nine more runs before the race day, September 28. I’m planning on running for speed once or twice more before the race. I would so love to be able to get back to a 30 minute 5k soon!

Blue Ribbon Run 9/28/20

RACE DAY!! Very pleased with my progress from last year. I was able to get this run down to a 9:52 (average pace). So glad to be able to get all 3 miles under that 10-minute mile pace.

Last years BRR: 31:46

This year’s BRR 30:37

The photo on the right is Tim from Byte Productions. Tim and his brother Tom started the Blue Ribbon Run in support of their dad. I’ve run this run every year that they’ve had it – such great people.

November 4, 2020

I’m back to indoor running on the treadmill. I decided to measure myself by seeing what I could do on the treadmill now versus last winter. Last year, I was mostly running on setting 4 or 5 and occasionally pushing it up to level 6 or 6.5 for short periods (6 being 10:00 mile pace). I’ve run on the treadmill a few times this fall and was able to do setting 6 for most of a run. I decided to try it for an entire run. I pushed it up to 6.2 to see if I could get a 5k in under 30 minutes. I was doing great and almost completed it, but my treadmill shorted out at 28:24 and shut off. SO disappointed, but there is no doubt that I could have finished the run at that pace! I think I’m going to continue to push myself once a week (or two) either by concentrating on speed or distance. I’ve made a new rule that if I run over 5 miles in one run, I can take two days off. I will be so interested in what I will be able to do come spring if I continue like I did last year, for the whole winter. I’m super proud of myself. (9:40 pace) – Faster running in Michigan

August 22, 2020September 19, 2022

Thoughts on running shoes

I just bought a new pair of running shoes, and I’m reasonably sure that it was long overdue.

Experts recommend you replace your running shoes every 500 to 750 kilometers. That’s roughly every 300 to 500 miles, which equates to approximately four to six months for someone who runs 20 miles per week.

In the last nine months, I have run 9-12 miles a week and purchased my last pair in October of 2018. I didn’t run at all in the winter of 2018. I started running in April of 2019 and was about 9 miles a week in October 2019. That winter, I ran all winter on my treadmill, mostly barefoot. Still, with the number of miles I’ve done from April 2019 -Aug 2020, I’m sure to put me over that 500 miles.

Since I don’t run in shoes during the winter, I figure once a year would be a suitable replacement for somebody that runs as much as I do. The above graph shows that I buy shoes about every other year, but this was when I wasn’t running consistently. So I’ll plan on buying a replacement in Aug of next year.

Below: Are the old/vs new running shoes that I just purchased. Identical shoes, but the ones on the left have higher mileage. These were long overdue for replacement.

When I got the new running shoes, I went for a run and was happy with how they felt and pushed it a little faster than I usually run. It turns out I ran my second fastest 5k time in about six years. (my most rapid in the last six years was the Blue Ribbon Run last year 31:46 – my fastest ever is a 27:06 – but that was when I was training for a half marathon and probably ten years younger).

I was pleased with my last time and was very glad to see one 10 minute mile, but another goal is to get back to being able to do 30 min 5ks. That amount of time is perfect (in my opinion – at this size) for a training run.

Category: Other

June 28th run

RC Fitness

State-managed non-motorized trails

Faster running in Michigan

Blue Ribbon Run 9/28/20

Thoughts on running shoes

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