SWAT Course Run

Well I haven't had a chance to run all week, using the excuse "I'm on call for the Crime Lab".

Well I figured I had no miles to show for this week and making running an unbreakable habit wasn't going well without the miles.

So I put a shout out to Tim and Amy. Well Amy was busy tonight and Tim will never turn down the chance to run.

So I met Tim down at the Police Academy and we headed out (with my on-call phone in hand). The plan was to do the old SWAT qualification course, which winds it's way through Mercer Campus, being a 5 mile run.

Well since my blog is so aptly named, I won't bore you with the time tonight's run was, I was just glad to be out there doing the miles. Especially as crappy as I felt tonight. Low on energy and long on cramping lower legs.

Well the plan was for 5 miles, but what goes around comes around. Last week when me, Tim and Amy had finished our little run downtown it was me who wanted to do an extra mile so I could call it an even 5 miles. Well tonight Tim got me back, cause after about 3 1/2 miles he said, "hey let's do 6.2 so we can count a 10k"......Paybacks huh ?....or in Tim's words...."fighting fire with fire".......well that didn't work cause I had us do a little more so it was an even 6.5 miles......LOL

Ah the joys of running camaraderie !!!!

Awesome Down Town Run

Man what an awesome night to run downtown !!!
The weather was nice and as Goldilocks would say the temperature was just right !

I met up with my usual running partners, Tim and Amy. We decided to meet up at 5 at the Gateway since Amy had FitCamp at 6:00 p.m.

We also decided to run from there, up Mulberry St., to First St., to Washington Ave. to College St. and meet up with the Mercer Run Group.

We ( I say we, I let Tim and Amy pick up their pace and leave me behind at College and Forsyth. ), met up with Monika, F.M. Leora, Kevin, and the rest of the Mercer Run Group on the Mercer Campus.

We left there and headed back up College Street. After a couple blocks I let the others go on their merry way and kept to my own pace.

But ya know something, I learned something important tonight. I see why real runners warm up before races by doing a mile or so warm up run. Cause I saw how sucky slow my early pace was. But after leaving the Campus, I saw myself picking up my pace and feeling great about it. I even hollered at the faster group a block ahead of me...."Don't let me catch ya'll".....LOL

And believe it or not I did catch them ( while they were waiting for the light to change to cross the road ) I passed them as they were going straight up College Street and I was turning right on Georgia Ave. to follow Tim and Amy on our way back toward Gateway.

I got back to the Gateway Building shortly after Tim and Amy got back. Amy had already gone inside (she better not be late for Ricks class). Tim was like "Good job Bud", I was like my Garmin says 3.85 miles, let's keep going so we can log that magical 5 miles. Well Tim is one to never turn down "more miles", so we were off to finish that 5.

We finished it off circling downtown around Cherry Street, Walnut and back to the Gateway.

What an awesome run downtown.......if ya don't take the opportunity to run downtown, ya'll are missing out.

Overall it was a good night, as after the run, me and Tim went to the SWAT Christmas party for some carb loading (spaghetti and lasagna, not beer...LOL) as Tim and I are both medical support for the SWAT Team. It was a special night for me, as I received two awards from the SWAT Team, as earlier this year I retired from active duty after 11 years as a SWAT member, Sniper Team Leader, and swapped over to a SWAT Medic position after graduating EMT school.

All and all it was a good night.....good friends.....good run....good food !!!

See ya after the next training session !!!

Tuesday Night Run / Track Workout

Well I met Amy and Tim down at the Central City Park Running Track.
First I showed them the new shoe tying technique I learned from the video Neel posted on the Tracks Forum. I actually learned how to tie my shoes properly....Woo Hoo !!!

Then it was off to a 3 mile leisurely run around the track, well it it was leisurely for Amy and Tim, cause we were still running faster than my normal pace, well after a couple miles I let them head on out front. My intentions was to save some for the track workout later that evening....so much for my intentions....LOL

After we finished at the park, Amy went to fit camp and me and Tim headed to the Stratford Track for the usual Tuesday night track workout.

Most of the regulars were there, and even some new folks showed up. Michelle Archer showed up with her husband and two of their three kids, for their first track workout. It was awesome seeing someone bring almost their entire family for a night of family training. I guess Michelle is trying to better her previous time at the Boston Marathon. You go Michelle !!!

Well tonight's workout consisted of intervals of short-fast paced sprints. 100 yds....recovery....200 yds....recovery....300 yds....recovery.....400 yds.....recovery and then repeat this sequence two more times.

Well as they say the road to Hell is paved with good intentions. I intended to do the whole workout, but because of me going too long and too fast at Central City Park, I was pretty much done half way through the second repeat. But I did have some good times on the shorter sprints. I was able to manage a :14 second 100 yds on the second go around.
But I figure I'm still new at these track workouts, and at least I was there trying. But it did teach me one thing.........if it's a track workout night and thats the main focus for the night....STICK WITH THE PLAN......LOL

More to come as the saga unfolds !!!!

Time to Quit Running !!!!

Well I have been reading one of Galloways books on running and trainnig. I'm seeing how much running and training there is associated to getting better or faster, and it seems like an ungodly amount of time dedicated to the sport.


So it looks like it's time for me to throw in the hat and give it up before I have invested too much time !!!














NOT !!!


It's time for me to step up my running and get my butt out there and start logging more days running......the speed will come later.......it's time for me to quit making excuses and start DOING. So TIM,,....AMY.... and anyone else who dosen't mind a slow pace....get ready for the phone calls to start coming more frequently......let's get out there cause........................................."The Slow Man Runneth"

My First BLOG Post

Just getting the Blog up and running !!!

Last night Tim and I participated in the regular Tuesday night speed workout.
It consisted of 5,4,3,2,1's Which was 5 minutes of running with a recovery period followed by 4 minutes of running with a recovery, etc. you get the picture.

And the long legged freak that Cook is, he was able to keep up with the pack on the shorter intervals. In fact at one point on the last interval, he was running behind Troy, tapping him on the shoulder. That's probably what kept Troy from being able to do 400 meters in 1:00 flat.

Well more to come after I get this BLOG thang figured out, until then Happy Trails !!!