Race for Champions 5K: Don K. and Richard G.

From now on, we need to refer to Don Keller as Dr. Sandbagger. As we waited for this 5K to start in the Druid Hills High School Parking Lot, Don was saying such things like I am a 10:00 minute mile guy; I am not sure if I can finish this 5K; yada, yada, yada.

Well after the first half mile, Don left me and eventually finished this 5K in approx. 25:30. I achieved my personal best time of 27.30, but feel like a lump compared to Dr. Sandbagger who must have some Kenyan in him. I am not sure if Don saw this pretty waterfall in Lullwater park since he was running so fast, so I have included a photo.

Enough about Dr. Sandbagger, all I know is that 27:30 is a sub 9:00 minute pace for a 5K and I am happy with this time especially after my dismal performance in the Madison 12K with Robb H. (I was not passed by a one-legged man and did not have to run around a snake.)

Race for Champions must have heard about Robb and I as all the awards were in a secured spot with a watchful eye making sure that the casual runner did not take off with a deserving runner's booty.

I did realize this week that one of the things I like about running in these races is that people actually clap and encourage you to do your best. Positive reinforcement; a novel concept, something that I need to work on when I am pushing the pressure and expectations down to the sales team.

Next week is the Va-Highlands Summerfest 5K. I am sure this route will be much hillier than the Race for Champions. My goal is to break 28 minutes two weeks in a row. Can you say sub 27 minutes???

Go TeamPlumbCrazy!

David Jones - 05/29

Had a pretty productive 24 hours. After my 4-1/2 miles yesterday I went for a 4 mile run last night at about 10:00. John wood came for a visit this week and me, him, Robb and Tom went 4-1/2 miles today. That's 3 runs and about 12-1/2 miles in 24 hours. Yeah baby!!!!! John Wood is looking strong. Everyone is going to have to pick up the training to keep up with him. HTC is sneaking up on us.

David Jones - 05/28

Trying a new route at Sweetwater. Start out on the blue trail and just before it merges with the red trail I cut back to the gravel road and then back through the picnic loop, down the main road up to the shooting range and then finish on the yellow trail backward. I think it is about 4-1/2 miles. Ran it today in 39:40. Some good hills on the blue part. No snakes today.

David Jones - 05/23

Sunday is my long day run so yesterday at about 3:30 I decided to go for an 8 mile run. Sounded like a good idea at the time but after about 2 miles the heat was getting pretty tough. All I could manage was 6 miles and that was a struggle. I am definitely going to need to do some heat training. Also may have to move to early morning runs or night runs. August is going to be tough.

David Jones - 05/22

Another day, another run through Sweetwater. I think I went a little over 4 miles today. Didn't run my regular route so I am not sure on the miles but ran for 36-3/4 minutes. Felt good, saw Robb twice. I think I need a change of scenery on my runs. I am getting tired of the same old route every week. This picture doesn't have anything to do with running but I am tired of looking at me and John.

David Jones 05/20

About 9:30 last night went for a quick run around the neighborhood. Don't know how far it was but I ran for 28 minutes at what felt like a pretty good pace. Heading to Sweetwater today for 4 or 5 miles.

David Jones 05/17

Whew......what a hot day. I have been getting in some good 4 - 5 miles runs the past week or so. Today was my long run day. Went 8 miles. Started out kind of cloudy and cool but after a mile or so it got hot and steamy. I could feel the heat wearing me down. Finished my 8 mile route in 1:11:07. About a minute better than last week. Running in August is going to be tough. Got to keep to plugging away.

Don Keller 5/12

I haven't been posting lately but I've been running. Mainly 3 - 4 miles runs 3 to 4 times a week. Today I ran a little over 5 miles at Sweetwater. Nice cool day and running was a little easier than last week. I'm going to start running a little more distance on my daily runs.

More later

David Jones - 05/11

Sunday afternoon I got my 8 miles in. It was a tough run. I could really tell I have not put in the miles lately. Finished the 8 miles in 1:12:11. About 4 minutes slower than my best time for that route. I have to keep getting one long run in every week. August 21st is gettting closer every week. It will be here before you know it.

Great weekend- ready for HTC baby!

Saturday morning Richard and I ran the Madison in May 12K.
It was a great race. 7.46 miles on a long country road, with high humidity and lots of sun.
The pace was a little faster than I expected and I found myself falling behind some of the other runners. I typically run slower at the beginning and pick up my pace later on. I felt a little better on the third mile as I noticed the guys who started out with a fast pace quickly became fatigued and I was passing many of them. I was running a pace right at 8 minutes per mile through the first 6 miles, but as I hit the sixth mile I started to feel dizzy and overheated, so I stopped and walked a minute, thinking I was about to drop. After the brief respite, I held a steady pace to the finish line, ending with a time of 1:00:54, or a pace of 8:10 per mile.
Overall, I am happy with my performance that day, although I really wanted to finish under one hour- that one minute of walking really hurt my performance.

Sunday morning was my normal run at Stone Mountain Park, although by the end there was nothing "normal" about it. This was my personal best, and I have no idea why. I ran my usual course and was running at a pretty good clip. I was in high gear and felt really good. At about the halfway point I noticed I was running about 2-3 minutes faster than usual, so I just kept on going. I hit mile 5 at 36:59 and kept going to mile 6, finishing at 44:24. That puts my average pace at 7:46 per mile. I am totally stoked- that's the pace I plan to run at HTC!

Tomorrow is an "off" day for me as I hit the gym instead of the trails.
I hope everyone else is training hard!

David Jones 05/09

Long time , no blog. Time to catch up. I have been geeting in some good runs at Sweetwater. Got three runs in last week. 2 - 5 milers and a 4 miler. Went out of town last weekend for a golfing /drinking weekend. Had a great time. Haven't had a beer in about 4 months until now. I caught up this weekend. Played 81 holes of golf and didn't even think about running. Back to Sweetwater this week. Ran 3 miles at home Tuesay night , 5 miles at Sweetwater on Wednesday and 3 more today. I have got to get the long run back on my schedule. Haven't gone over 6 miles in about a month. Might try to go for 8 on Sunday.

Fundraising totals look good!!

John Wood

Have not run a race in a while, but have been hitting it pretty hard. Ran 22 miles last week, including 7.7 in one day. I ran 5.2 in the morning, and 2.5 in the afternoon. On the run in the afternoon, I averaged a 7:11 mile, with my quickest pace of a mile segment (my GPS watch reported this) at 4:44. Going this afternoon, and again in the morning. As a side not, since I have picked up my running, my IPOD songs have changed. Most is 90's rock, with a smattering of old skool and new hip hop. No more mellow music! The GPS watch is so cool, with everything it breaks down for you. Amazon.com has the best prices I have found. They are Garmin watches. Let's Go!

Good Sunday Run

I made it out to Stone Mountain Park around noon Sunday.
The place was pretty crowded and a little difficult to maneuver around the people.
I ran a total of 10 miles in 1:23:03 which put my overall pace at 8:18 per mile.

I continue to struggle with the first mile out the gate. Once I get past the mental hurdle ("I could be doing something else") and sink into a steady pace, the next 5 or 6 miles go past quickly. I was getting a little tired on the eighth mile, with my left hip in a bit of pain. By mile nine I was ready to call it quits and my pace really suffered- I was just hanging in there and trying not to stop.

Overall, I was pleased with my run but still need to shave off more time. I ran a few sprints/speed trials during my first five miles in an attempt to pick it up.

I have to get below 8 minutes on all my runs.

Lake Hartwell 10K Dam Run 5-3-08 R. Goldsmith

Fortunately, Einstein's opens at 6:00 AM on Saturdays as Debbie and I stopped right after they opened to get our bagels and head north to Lake Hartwell. We arrived at the race site next less than 30 minutes before the race began. A rather small race crowd, with a high percentage of "older" runners. However these northeast Georgians and southwest South Carolinians can run. The third place winner was 58 years old and ran the race in approx. 38 minutes. The overall pace of the race was brisk.

After running the first mile in a little over 8 minutes, slowing down to 9-9:30 for the second, a large 1 mile hill slowed me a shuffle. The second half of the race was back over the Lake over a running/walking path on the dam. The race route was as beautiful as promoted!



With a strong finish, I came in at 59:13. A new personal record!



I see no reason why I cannot keep knocking minutes off future runs. Now that the 60 minute mark has been eclipsed, it is time to focus on double nickels.



Go TeamPlumbCrazy!

Don Keller 5/2

Another day at Sweetwater running the loop and white road to the meadow. The adjustments I've made to the route has added some distance and I can run 3 to 6 miles on this route.

Ran 4.64 miles in 44:31. A 9'35" pace.

I need to do a 7 mile run tomorrow to get 20 miles in this week.

Let's get some group runs going soon.