First sun and a nice run. LRW 3/11/15


We've had a few days of nice weather and its easy to see the results as there are more people outside. Its interesting to see car widows down and music turned up, people with short sleeves and shorts, and its barely forty degrees!


The sun energized my run today. 8.3 miles fell away almost without effort. I ran well under blue sky and on clean roads. Of course there was effort and my legs felt the after effects of that effort later in the day.  This was the longest run in a month...again noting the damage our Arctic February had on my training plan.


No writing today. The works-in-progress sit idle. Back to it later.


Pains in the leg & a return to medication LRW3/10/15


My favorite blood pressure makes a rerun to the morning routine today. After a short three weeks away from an ACE inhibitor my blood pressure has steadily climbed above acceptable levels. One reading was even as high as 150/90.

To be fair, most of this trial time without medication was spent sedentary- the month of February was a bust for training plan and diet.  So it's back on an ACE inhibitor for me...albeit a lower dose...and another monitoring period begins. 


The good news is the weather is fully cooperating today. 43 degrees, no wind. I'm running slow due to a lot of left hamstring and calf pain today- about a minute per mile slow. My shoes are in need of replacement and that could be part of the problem. We're 5 1/2 weeks out from the RRH 1/2 marathon.


I didn't write today but wish I had. Deadlines are there, they didn't come with motivation. Tomorrow is another day!


Right Now. LRW March 6, 2015


The temperature climbed up near freezing today making it a nice day to get out and run!

"Don't want to wait till tomorrow
Why put if off another day?
One more walk through problems, 
Built up, and stand in our way...
One step ahead, one step behind me
Now you gotta run to get even
Make future plan, don't dream about yesterday,
C'mon turn, turn this thing around..." Van Halen 
Those lines from Van Halen's Right Now sums up my training plan at this point. After loosing so much time to the brutal February and banishment to the treadmill it's time to get back into gear.

And here we are, on the verge of another Daylight Savings Time shift. I hate time shifts. Twice a year we go through the motions of changing our clocks, artificially adjusting time back or forward, to satisfy who knows what purpose. These time changes seem to have an ill effect on me. Each time shift causes me to be groggy, sleepy, and otherwise unmotivated for days afterward. I've logged in my journal from years past how my colds and other illnesses seem to come on around the same time we change the clocks, too.

There is another problem, too. How many of you struggle to change the clocks in your car or the time on your watch? Every years its the same thing; change the time in the car on the way to work than fiddle with my watch most of the day.

I'm feeling just fine on the eve of the 2015 shift to of now. I've gone out for a nice run and have a quiet evening planned at home with an early bedtime scheduled.

I still wonder of changing the clocks ahead or back serves any purpose other than to remind us to change the batteries in our smoke alarms.


My training today was a nice 4.3 mile run along West Ridge Road; a very familiar route. The weather is starting to cooperate...thats the good news. Warmer temperatures are melting the huge snow piles that block the view of traffic but are leaving crusty, crunchy, slushy ice behind. Visibility has improved while footing remains a bit tricky in spots.

The turn around point on my loop is the Bridge over the Ridge, an elevated walkway over one of the busiest sections of roadway in Western New York: Route 390 and West Ridge. Today was the first time on the bridge this year and it remains covered with about six-inches of snow.


My writing projects are continuing as planned, as well. The two non-fiction projects are on target, with the first scheduled to go out as an eBook around March 20. I've been lucky enough to land a speaking gig to go along with each work of non-fiction, too! Paid promotional time is aways a good thing.

The fiction plots (I have two of them as well) are still sitting in draft mode. I'll occasionally add something, do some character development or world building in note form and set them aside. The plot lines are fairly solid.

Lastly, I've got a few sports-related articles I'm working on. I'm at the point to either drop a few pitches in the email or decide to post them here.


Training Video Blog 3/3/15

Today is my first run outside in nearly a month. The Coldest February in Rochester history has dented this training cycle. This second training cycle started after the Winter Warrior 1/2 Marathon and is planned to take me to the Rochester Regional Health duathlon and 1/2 marathon. Despite getting pushed inside and sentenced to the treadmill by the weather, I'm still planning to do the 5K/10mi/5K duathlon on Saturday (4/25) and the 1/2 marathon the next day.

Todays 5.3 miles was done in the Canal Park (Greece, NY). Its about the only place one can safely run in our area. The roads aren't in good shape; they're icy everywhere, making it difficult to get any stride or speed done. The good news is that I did get out and the storm didn't start to move in until I was just about done.


Training Blog: Intervals 3/2/15

Just finished 3.0 miles of interval training on the treadmill. Ran with increased intensity and good form.

I just can't stand the thought of training in March falling victim to the weather as it did in February. So, for now, I'll have to stick to the indoor program.

Winter training pushed back

The weather has turned my training plan into something resembling a wish list or a "wish I could have" list. Snow, wind and brutal temperatures have conspired to prevent many of us from getting our workouts in. Chances are you're in (or have been in) a similar situation this winter.

February 2015 was declared Rochester's (New York) coldest month ever. With a record breaking average temperature of 12.4 degrees, we saw only six hours above freezing all month long. And the sun didn't shine; not one single day met meteorological criteria for being a clear day. Snow piles from the nearly 48 inches of snow (still) on the ground block the streets and sidewalks of my normal running routes making it unsafe to run outside...not to mention the wind chills well below zero.

Getting back into the gym seems like the reasonable cure for the winter training stoppage, but its not easy. Constant shoveling and slow commutes eat up valuable training time. Breaking the inertia is so hard knowing you'll face brutal conditions and difficult driving just to make the 1.6 miles trek to the gym.

Should you let the winter soften before getting back outside? Waiting for the weather to improve may seem like waiting for the pot at the end of the rainbow. Wait too long and your hard-won fitness starts to drag while your training plan gathers dust. 

What do you do now? 

I've decided to train when I can, where I can. I'm not going to worry about getting outside or to the gym during bad winter weather - I'll think of it as a recovery period and adjust my training schedule later. No stress.