PELETON FASTEST MILE

DEFINitely the fastest workout i had in years.  did the run part set at 3.8.

feeling really good.   loss of weight plus a far better diet.

life is great.  thank you Lord.

ST LUCIA

a great workout.  walking in the Sandals property, couldn't even make it to the beach.  a very steep hill was a great workout obstacle to overcome.  looking forward to conquering this hill.

PENGUIN CHRONICLES

https://thepenguinchronicles.com/2014/01/17/flashback-friday-running-with-friends/

FIRST FROST

https://www.strava.com/activities/1972439683

TEMPS IN THE 30S

https://www.relive.cc/view/1959391092


https://www.strava.com/activities/1959391092

NEW CYCLE

got haircut by Dhon....thai lady that works out of place on Horace
St. that used to be owned by Joe Salonga.  cuts hair great...especially fades for $12. 

Ran today,  new cycle workouts by running on T and Th...yoga on M W F.  cycling on the weekend.

https://www.relive.cc/view/1952831032

life is great.  thank you Lord.

MARINE CORPS MARATHON 1997

LOOK WHO FINISHED #1900



http://www.washingtonpost.com/wp-srv/sports/longterm/marine/results97.htm?noredirect=on

A 3 MILER...ORTHOTICS IN DYAD 2EE

Spectacular fall morning.  temps in the low 70s with no hmidity.

Still wearing orthotics in the Dyad 2EE.  Felt good enough to run longer...and...more frequent.

Really feel like I made a turn in my training.  The orthotics is working!!!

https://www.relive.cc/view/1873063907

LOWER RIGHT BACK

very sore lower back area starting Tuesday.  taking prednisone and ibuprofen.  feeling much better today.

could be because used old orthotics to work at ODU.  did a bit of walking...and...doing garage steps.

Got pretty bad Wednesday.  thought hot yoga would do the job.  wore the new orthotics all day yesterday and today.

at 430PM, feeling much better.  hope that was all needed for adjusting to the new orthotics.  it feels really good with the Dyad...4EE and 2EE.  perhaps it was due to using Brooks Best 2EE on workout Tuesday morning.

Will continue to use orthotics only with the Dyads.

Life is good.  Thank you Lord.

NEW ORTHOTICS

began using orthotics.  it's working!!!

bought some new ones today.  hope it works out.

https://www.relive.cc/view/1857823192

MIDFOOT STRIKE

https://youtu.be/_J-7beA-daw




https://youtu.be/wRkeBVMQSgg

COLONOSCOPY

lower right back still a bit sore.  walking and even light jogging is not smooth.  getting ready for colonoscopy on Monday.  will not be able to take Advil...so...anxiously awaiting to see and feel how much pain i'm really in.  life is great.  thank you Lord.
https://www.relive.cc/view/1468596953

DOUBTS ON RUNNING

it's been 3 weeks and my back is still not right.  a bit despondent.  a part of me thinks I can still run...but...just gotta lose more weight.  other part says to quit entirely to avoid future injury and $$$ of chiropractor and acupuncturist.  in the meantime, i'm in the middle of fasting for a colonoscopy on Monday. life is good. thank you Lord.

https://www.relive.cc/view/1468596953

QL

https://youtu.be/TXh1oLXb6zk

slow jogging

https://youtu.be/9L2b2khySLE

SHAMROCK

https://www.relive.cc/view/1457253488

ran in Brooks Beast 4EE.  pain in left rear is manageable.

was planning on doing the 8K Shamrock...but...temps in the low 30s!!!

running strides are a bit off.  talked to Ghent Chiropractic...John and Taylor...who taped my back up.  am thinking about doing the 1/2 marathon tomorrow...but...serious lack of training and coming off this sciatica...no go.

however...life is great.  Thank you Lord.

FIRST WORKOUT AFTER SCIATICA EPISODE

rested the entire week after acupuncture treatment by Jayne on Monday...3/5.  right leg was very sore and stiff.  after studying why, i determined the mal-alignment of my hips was due to using the new Brooks Beast 4EE. on Saturday, 3/3/18. here's the workout: https://www.relive.cc/view/g18598446720
https://www.relive.cc/view/g18598446720


ran today's workout in Dyad 4EE.  did good...as did Foxy. Right leg still sore.  could really feel stiff hamstring.
https://www.relive.cc/view/g18407994819

On Monday...treatment at Jayne.  I felt my hips naturally move into proper position.  acupuncture is awesome.  Went to Dr. Lou...chiropractor latter in the afternoon.  Xray showed neck getting more compressed than back.  He did an adjustment.  He said my Piriformis muscle is in spasm.  Good to know it wasn't a herniated disc.

Life is good.  Thank you Lord.

BLUSTERY

very windy...low 40s...running longer distances.  lower back still a bit sore.  great workout afterwards at Williams Farm.  life is great.  thank you Lord.
https://www.relive.cc/view/g18378131819

CHERRY BLOSSOMS

Cherry blossoms are beginning to bloom.  Lower right back still lingering sore.  Noticed when using Brooks Beast 2EE, back felt better.  May consider going to a 4EE.  Running portions getting longer.  Life is great.  Thank you Lord.

PSOAS MUSCLE

https://youtu.be/n1bbvEDsr_0
https://youtu.be/K-CrEi0ymMg
https://youtu.be/gIhCuqtC0r0
https://youtu.be/DWmGArQBtFI

CHEST

https://youtu.be/S0ZAPSKhWRM


https://youtu.be/y1r9toPQNkM

BREaKOUT

postured more upright.  running longer and smoother.  life is great!!!


https://www.relive.cc/view/1415014668

BLACK PANTHER

An amazing movie.  Edwina and I went to the first show...in 3D...$25.  It was well worth the cost.  Foxy and I saw a Fox stalking us for 20 minutes.  Once clear, started to trot.  Felt great running.  Need to concentrate in running more upright.  Life is good.  Thank you Lord.
https://www.relive.cc/view/g17983043771

HIP STRETCHES

https://youtu.be/g70Jq2NjQwY

https://youtu.be/Agc2mOW4p1U

https://youtu.be/S0ZAPSKhWRM

https://youtu.be/JsE4csvlUfA

SORE BACK

having back pain on lower right side ever since using orthotics.  will not use orthotics.  here's is the last time using with still mild back pain.
https://www.relive.cc/view/1409612842

BREAKOUT WEEKEND

I decided to place inserts into the older 4E Dyad.  The inserts seemed to put spring into my stride.  I am definitely running longer.  I broke 20/min on Saturday.  Life is good.  Thank you Lord.
https://www.relive.cc/view/g17786043872


https://www.relive.cc/view/1401348064

SUPERBOWL

A nice workout with Foxy.  Areas of path were icy.  Was able to run a bit longer and more often than usual.  Thank you Lord.
https://www.relive.cc/view/g17616525884

A bit chilly for Foxy.  Just out to stretch legs.
https://www.relive.cc/view/1390413970

Both workouts lead to a very nice Superbowl with the Eagles topping the Patriots.  Made chilli...left over chicken salad w/ lettuce wrap.  Guacamole with chips for football game.  Life is great!!!

AFTER THE COLD...60 degrees

was sick the past week.  did very little.  lost weight to 240.  no carb diet doing very well.  no processed food or candy for over a week now.  had Dr. Henry remove scab.  accupuncture with Jayne.  a 60 degree morning inspired me to run.  worked really hard last 50 yards.  legs feeling very heavy and tired.  life is great.  thank you Lord.



easy workout with Foxy.  Dr. Henry removes remnants of scab.  Accupuncture with Jayne.  Life is good.  Thank you Lord.



first workout with Foxy after a week of the cold.  nice and easy.  felt great!!!

FIRST WORKOUT BACK IN VA

the training in Hawaii paid off.  my running felt really smooth...able to run a bit longer and with more reps.  unseasonally warm and Foxy looked great.  Life is good.  Thank you Lord.
https://www.relive.cc/view/1355312669

INTENSITY

https://www.youtube.com/watch?v=A8HC4rnQX_k

THE RUN EXPERIENCE

https://www.youtube.com/watch?v=dJs0SWVEgNQ

The Sunnyside Effect

The effects of Sunnyside was rather prevalent. i had broken down and woofed down 2 cheeseburgers and a couple slices of chocolate pie. my favorites. Needless to say it affected my rest...but...i refuse to punish myself...afterall i'm only in Hawaii once a year. I gave permission for me to cheat. Life is good. Thank you Lord.

https://www.relive.cc/view/g16766228702

HEAT AND HILL

Got haircut at Da Kinez Barbershop by Rich. he was recommended by Ralph of 24 hour fitness who fixed our membership to be continued until we leave on Monday...1/8. Tough workout on grass field and Hill. Nice breeze to help cool the sun's heat. A beautiful workout. thank you Lord.

Relive 'Afternoon Jan 3rd'

Relive 'Afternoon Jan 2nd'

HAPPY NEW YEAR

WORKED OUT AT 24 HOUR FITNESS FOR AN HOUR.  THEN RAN 2 MILES.  FEELING REALLY GOOD.

GOT MASSAGE WITH LISA.

LIFE IS GOOD.  THANK YOU LORD.


https://www.relive.cc/view/1336470909
https://www.relive.cc/view/1333567834