Loved 'Em Every One!

Do you love running? I do.

The very flexible TG Sheppard

Short. Far. Fast. Slow.  "Big, Little, or Short, or Tall", as my man T. G. Sheppard would say!  T. G. Sheppard, huh, sometimes I think to myself "I vonda whatever happened to that guy?"  And then I think, "Wow, I really spend too much time thinking about '80s country music singers." (Once again, I understand that most of my readers have no friggin' idea who this guy is)

... back to running - I really do love it!  Lately I've missed two PR's in two consecutive races that I was pretty sure were gonna happen.  You might think that Mr. Over-Competitive 50 after 40 is really down about it ... but you couldn't be more wronger!

Sure, I always to get better, faster, and stronger as a runner.  But running has given me so many things that I am so thankful for ... and none of them include personal records!

1.  It's given me great health!  I'm 42, and I don't think I've ever been in better shape.  I feel awesome most of the time, and I have tons of energy!  I couldn't ask for better health at this phase of my life.

2011 KC Royals 5K

2.  I've had the opportunity to spend more time with my family through running!  I've been able to run a lot with my wife and daughter, and even paced them in a couple of races ... I wouldn't trade that for anything!

3.  I've met some wonderful people!  The blog world has been unbelievably supportive, and I've also met a few runners in real life!  It's always awesome to meet up with people who share a similar passion and really "get" what's going on with you.

4.  Almost more than anything, it's teaching me patience.  A distance runner soon learns that it's a grind - not a sprint.  I know that I can outlast almost almost anything ... through an injury, a race, or more importantly - life.

5. And like I've said before, through running I've learned that "if I can just make it up this hill, it gets a little easier on the other side!"  So true with so many things in my life.

So as I sit here with sore legs a few days after my latest marathon where I tried to act like an 18 year old kid and run as fast as I could, I ask myself, "Was it worth it?"  And the answer is yes!  Because whether it's a race, a speed workout, a social run with my family, or just a light slow run on a beautiful fall  morning ... I love every one of them!  And I am so blessed to have the opportunity to do what I do, even if I never PR again ... but I promise you I'll probably keep trying - ha!
... be great today!

Rollin' with "The Grid"

I don't do a lot of product reviews, mainly because I can't con any manufacturers into sending me free stuff ... ARE YOU LISTENING BROOKS??? (I mean seriously, I think I help keep that company in business ... but I digress)  Also, I know most people breeze by product reviews because they are all so subjective.  But I just wanted to write a few words about an amazing "foam roller" that Michael and I have discovered that has revolutionized our self-massaging before and after runs.


Trigger Point Performance - Grid Foam Roller (black & orange pictured)



The Trigger Point Performance Grid Foam Roller is like a conventional foam roller in that you can use it for self-massaging and "rolling-out" those tight muscles before and after runs.  But what makes it different is this baby is HARD!!! (Insert Coy Martinez "That's what she said" joke here)  As you know most traditional foam rollers seem to lose their firmness a few weeks after you bring them home from the store.  Plus, if you use it much at all, or if there's more than one athlete in your home, you know it doesn't take long to begin a Foam Roller category in your monthly budget due to replacement costs.

The Grid Foam Roller has a hard plastic inner shell that allows the firm foam on the outside to keep its shape.  It also has various "grooves" for additional massage therapy.  It retails for about $40, but it's well worth it.  Michael and I each have had one of our own for about two months now and neither has shown any signs of losing its shape or firmness.  Also, the harder, denser foam massages much deeper into your muscles than traditional soft foam rollers.  Here is the info from their website ... http://www.tptherapy.com/

The Grid features:
"Green" technology

• Constructed with less foam than traditional foam rollers
• Designed to withstand constant, heavy, and repeated use without breaking down
• Built from EVA foam

The Matrix & Distrodensity Zones

• Unique design allows for targeted massage:
• Find the Distrodensity Zone that best suits your needs
• Distrodensity allows for a more realistic massage experience

Core body workout versatility

• Use The Grid to achieve a comprehensive core body workout
• From crunches to bicycles to pushups - use it to challenge core muscles
• Incorporate it into daily workout routines

• Compact; travel with it and workout anywhere

We designed The Grid for athletes and people of all types - from long distance runners and endurance athletes to Crossfit competitors and major league sports players to soccer moms and yoga enthusiasts.
Whether you're looking to massage your lats, quads, lower back, or any other large muscle group, or trying to achieve a killer core body workout, The Grid is certain to suit your needs. The Grid is the most versatile and comprehensive foam roller and workout tool available.


The Grid is also backed by a 1-year warranty against manufacturing defects - we're confident it won't break down or fail under normal use. Try finding that guarantee with any of the traditional foam rollers out there. Order yours today and find out why The Grid has everyone so excited!
For those athletes and users that are looking for a more intensive and targeted Trigger Point massage experience, be sure to check out our core line of products like: the TP Massage Ball, Footballer, and Quadballer.
The Grid and Distrodensity are trademarks of Trigger Point Performance, copyright 2009. The Grid and Distrodensity are patent pending.

I know you won't be disappointed if you try it!  Good luck!
... be great today!

Keep Rollin', Rollin', Rollin', Rollin'!

First off today ... CONGRATS to my wonderful wife Michael of Slowly Tri-Ing for completing the Topeka Tin Man Triathlon over the weekend!  She's a warrior!  Baby, I couldn't do what you do, (I'm just a runner) and I'm so proud of you!  Great job!

I passed 1,400 miles for the year this morning ... should make it to 1,500 by the end of the month.  And with the mileage I'll put up during late summer and fall training for back-to-back marathons, I might reach 3,000 for the year.  No big deal to Dean Karnazes I know, but to me it would be pretty cool ... if my body holds up that is.

And thankfully, so far so good with health and my body!  I just seem to keep rollin' along ... knock on wood!  Almost always a little sore, but thankfully not injured!  I feel strong and ready to grind through the humid summer months of Missouri.  And I'm running about as fast as I ever have and I seem to be building a good mileage base, although I don't want to over-do it. Should do 80+ this week and then tone it down for the next two for an upcoming race.

Today's workout was another good 13 mile Tempo Run.  I know there are many who would blaze by me, but I was very happy with my splits and how I felt afterwards considering about 78 degrees & 70% humidity this morning before the sun came up ...

8:34, 8:03, 8:04, 7:35, 7:33, 7:12, 7:11, 7:07, 7:07, 6:48, 6:47, 7:17, 8:16

After a 5 mile warm up, the next 7 miles were at a 7:04/mile pace.  My average heart rate for the workout was 160 which was good for me considering the humidity, and I never really felt like I had to "push it" to make the times.  Plus there was a 15mph headwind for about half of it, so I felt okay with the overall result.

Nothing to do except keep pluggin' away at it I guess.  I have the Missoula Marathon in three weeks.  I don't think I'll PR, but ya'll know this idiot will try to run it hard! I had a good exchange with a couple of bloggers who will remain nameless over the weekend.  One is almost always right ... about 99.9% of the time, and the other I have a lot in common with.  I'll share more about those later.  Have a great week ... sorry I haven't commented much lately on your blogs - really busy!  Seacrest out!
...be great today!