Thursday, December 17, 2009

Podcast Episode 40 is now on iTunes


Problems recording the podcast last week, discussion of training for last couple of weeks.

Song:  "Running down hills backwards" by  Graydon Smith

The music provided is from Mevio's Music Alley. Check it out at ''

Meet up with my buddy @frothyfroth and have a run talking about bikes and cycling among other thing. One of those rambling talks again.  I am sorry that some of Joe's remarks are not very audible. I'll have to use my dual mic next time.

We also listen to the Park's recording of some history of Stone Mountain.

Podcast is recorded on a Zoom H2 Handy Recorder with a Giant Squid Podcasting Mic.

Tuesday, December 15, 2009

This May be a Cycling Week

Last week was a rest week and I believe this week is a cycling week. I have my windload trainer set up and have ridden twice this week. The weather has been rainy, semi cold and sometimes windy, so riding indoors has been a good option. The forecast is for a sunny day Wednesday, I may get in a run then.

Sunday, December 06, 2009

Published LostTrailRunner Podcast Episode 39

Podcast show notes:

Thanksgiving cross-training day.

Music: "Jahcooled Volkswagen Bug" by Bencast

The music provided is from Mevio's Music Alley. Check it out at ''"

Explanation of Galloway's Race Rehearsal (RR) workout and discussion of training sofar.

On the way to Atlanta Track Club X-C race in Milton, GA.

Cold, windy morning.

Intention to run a 10 miler which includes the 5K race.

Ended up running slow X-C and then skipping the rest of the 10 miler.

Podcast recorded using a Giant Squid podcasting mic and a ZOOM H2 Handy Recorder.

Wednesday, December 02, 2009

Trying to Repair LostTrailRunner website

If I am successful in getting my website repaired, I may lose the last 5 podcasts that I published and will have to go back and republish them. We will see how it goes.

Working on it now, will see in the morning if I was successful in fixing it.

Just Keep Moving!

Tuesday, December 01, 2009


As you know I have produced 38 episodes of the LostTrailRunner Podcast, and I have been working on number 39. I have no idea when I will be able to publish number 39 because I am having trouble with my iWeb application.  If you are familiar with Apple iLife you know that iWeb is the application that you use to publish your website.  Every time I try to update my website I get an error message and it fails, very frustrating.

If I am unable to get this corrected I will have to move my domain from MobileMe to some other web hosting site so I can get my Podcast published.

Is there anyone out there that is experienced with iWeb and MobileMe, I would be glad to get some ideas on how to correct the problem.

I guess I will get back to talking about running in my next post.

Just Keep Moving!

Friday, November 27, 2009

Giant Fishing Lure

Found this giant fishing lure on the side of the running trail at Lake Guntersville today.  Guntersville is in AL in case you were wondering.  Imagine how big the fish are you catch with this size lure.

Tuesday, November 24, 2009

Stomach is Better, Running Well

Last week I was feeling good off and on by Monday. Does that make sense? What was happening, I don't know. I would feel fine then my stomach would just start hurting again.

I was able to get my workouts in as scheduled though and by Wednesday I was feeling fine again.

The short version of my last week of training follows:
  • Monday - Time Trial day (RR workout from Galloway's schedule) 4.41 mile total
  • Tuesday - Walk of 2 miles
  • Wednesday - Interval day, 8X1/4 mile @ 8:50 pace, total of 4.5 miles
  • Thursday - Walk of 2 miles
  • Friday - Long run of 8 miles
So, I have stayed on my training schedule so far and am feeling good again. I have just started week 3 of my training plan and everything is fine. (have to cross my fingers)
The weather has turned cooler and is not as good as last week, but still good for running and walking. Thanksgiving is coming up this Thursday, I plan on having a good crosstraining session that day, probably a walk.

Oh, and I plan not to over eat on Thanksgiving.

Just Keep Moving!

Tuesday, November 17, 2009

Good Training, Bad Stomach

Last week was an excellent week of training, best I have had for some time. I should have known that it couldn't last. Saturday my stomach started hurting and Saturday night I got sick. I shouldn't have snacked in the afternoon while watching football. I think all of the junk that I ate, that I am not use to, hit my stomach wrong. I won't do that again for quite awhile. 

I seem to have recovered mostly, my stomach hurts every once in a while but not all of the time. I was able to run just fine yesterday, but when I finished it started hurting again. I really don't know what the deal is, I am thinking I might have pulled a stomach muscle when I got sick Saturday night.

Well, the good thing is I have been able to continue training. Hope I have as good a training week this week as I did last.

Just Keep Moving!

Saturday, November 14, 2009

Show Notes for LostTrailRunner Podcast Episode 38

You can find podcast here:  odeo
You can find it here:  iTunes

Recap of my 1st week back to training. An "MM" run, an interval workout and a long run make up the backbone of the exercise week.

My take on Galloway's Magic Mile (MM) workout. This workout consists of a long warm up, a fast mile, then a long cooldown. The fast mile can be used to predict your 5k or 10k race pace. I'll explain, hope it makes sense.

Then I have another rambling conversation with my friend Joe as we take an easy walk at Mountain Park Park. During my conversation with Joe I mentioned Galloway's "Miracle Mile", I should have said "Magic Mile". We were walking because Joe had a 15k trail race the next day, so this was a rest day.

The intro music is: "Lumping Together" from my Stack Traxx #35, European Reflections from Digital Juice. 

The outro music is: "Flying Away" from my Stack Traxx #40, Alternative Stacks from Digital Juice.

The Podcast is recorded using a Giant Squid Podcasting Mic and a Zoom H2 Handy Recorder.

Friday, November 06, 2009

LostTrailRunner Podcast Episode 37 on iTunes

Episode 37 Show Notes:

Come with my friend Joe (@frothyfroth on twitter) and myself as we walk and run at Bethesda Park on a fine autumn day outside of Lilburn, GA. We discuss nothing in particular as well as some of the races we have done in the past. I hope you enjoy it.

Just Keep Moving!

Sunday, November 01, 2009

ING Again

Went to the Track Club 5 mile race and promptly pulled my right calf in the first mile. I hurt bad enough to dropout in order to not really injure it worse. Real help to my running funk.

I decided in order to make some progress on getting out of my running funk I was going to have to give myself a goal. After I pulled my calf muscle running, that pretty much topped off my frustration, so I came home and went on-line and registered for the ING Atlanta 1/2 Marathon.  Now I have a goal, so I have to determine what training program I am going to use to get in shape to have a respectable 1/2 marathon next March. I have many options to choose from, but I am leaning toward a hybrid of the Galloway and the Furman First training plans. The first thing though is to recover from the pulled calf.

Just Keep Moving!

Friday, October 30, 2009

Running Funk?

Is there really such a thing as a running funk? My last race was in July and it is now almost November. I have missed at least 3 Atlanta Track Club races that I usually do every year. There is another one scheduled for tomorrow morning and it is going to be a struggle to force myself to get out of bed in the morning and go.

I am going to the race just to force myself to do something. As it is, right now it would be very easy to sleep in, but I must force myself. I guess I will get everything ready tonight so I won't have an excuse in the morning not to get up.

Guess I better get moving before I change my mind.

Just Keep Moving!

                          Trick or Treat!


Tuesday, October 27, 2009

LostTrailRunner Podcast Episode 35 show notes

Download iTunes free at apple website

Link below will take you to podcast on iTunes.


 Show Notes:

The running funk hits.

Hopefully the final, final heart update.

Music: "Electronic Etude" by DJ Com

the music provided is from Mevio's Music Alley. Check it out at ''"

Feedback from listeners.

What happened during afternoon run.

Signed up for the ING ATL 1/2 Marathon scheduled for March 21, 2010.

Podcast recorded using a Giant Squid Podcasting mic and a ZOOM H2 Handy Recorder.

e-mail ID:



Call in line: 206-339-0279

Saturday, October 24, 2009

Bird Sanctuary Trail at Stone Mountain

I take my flip video out on the back side of Stone Mountain to the Bird Sanctuary Trail. There I give you a look at where I do my barefoot running with my Vibram Five Fingers KSOs.

Wednesday, October 07, 2009

LostTrailRunner Podcast Episode 33 Show Notes

Just Published episode 33 of the LostTrailRunner podcast on iTunes, Below are the show notes:

 I go to Mountain Park and run on the mulch trail with my Vibram Five Fingers KSO's.

Mention the Bird Sanctuary trail at Stone Mountain.

While running on trail I request that people call in with training plan suggestions.

Mention the Ultra itch.

The music provided is from Mevio's Music Alley. Check it out at ""

Song: "Keep Running" by Dagger

I change to my Brooks Adrenaline's and run another 2 miles on the paved loop at the park.

Discuss volunteering for the Atlanta Marathon and then working as a volunteer at the "Atlanta Olympic Games" in 1996.

Thursday, October 01, 2009

Bird Sanctuary Trail-Stone Mountain/Barefoot Run

Wore my Vibram Five Fingers today and ran on the Bird Sanctuary Trail at Stone Mountain. It is a very short trail through the bird sanctuary, approximately a little over .6 of a mile long. Ran 2 loops for a total of 1.27 miles. Very good place to run in the Five Fingers, mostly grassy as you can see from the photos. What a nice day, what a nice run.

The Bird Sanctuary is where the Olympic Velodrome was located during the 1996 Olympic Games in Atlanta. The Velodrome was removed once the games were over.

Just Keep Moving!

Friday, September 25, 2009

Ultra Fever

You know, I was doing just fine running my 3 to 5 mile runs and the occasional 15K trail race, but since I have been listening to these podcasts about ultrarunning I am starting to get the itch.

Let me name a few podcasts that started this problem. First there is "Running Stupid" and then "Dirt Dawg's Rambling Diatribe Podcast", even "rundiggerrun" and "Running in the Center of the Universe" have contributed. What is a person to do?

Then I go on Twitter and run into "@bamarunner", "@Dirtdawg50k", "@sarahstanley", "@epicbillbradley", "@oneday100miles", "@OTD_Colonel", etc., etc. What is a person to do?

I have been trying to resist, but every since I started to read "Born to Run" it has gotten worse. Now I have just purchased, "A Step Beyond: A Definitive Guide to Ultrarunning". What is a person to do?

Maybe what I need to do is just go jump on my bicycle and take a long ride, I just can't run that far.

Just Keep Moving!

Monday, August 31, 2009

LostTrailRunner Episode #32 is up on iTunes

Show notes from Podcast:

Have been using Roy Benson Training Plan.

Had a couple of good runs then ran into problems again.

Modified Training Plan.

Decided to run on small loop at Lilburn Park so if I ran into problems I wouldn't have very far to get back to car.

Sticking to easy runs until get problem resolved.

Trying to switch to forefoot running.

Ordered a pair of Vibram Fivefinger KSO's.

Have been running in Nike Free 5.0v4, they feel good.

Waiting on VFF's to arrive.


Song: "Kiss My Heart Goodbye", by 7 days to Perfection

"The music provided is from Mevio's Music Alley. Check it out at ''"


Running my Indian Island Loop today.

Wearing event monitor to record any strange heart happenings.

Thanks to Nigel from "RFTR" Podcast for his audio feedback.

Had "Bubble Test" at Cardiologist to make sure heart OK.

Will be wearing event monitor for 30 days.

All tests so far have turned out OK.

VFF's were delivered, ran in them.

Sore muscles.

Overall I like the VFF's

Won the XTERRA Regional Championship in Age Group for Trail Running Series.


Podcast call in number: 206-203-0380

e-mail ID:


Friday, August 28, 2009

Cardiology and Fivefingers

Yesterday, I had an appointment to get a Bubble Test at the cardiologist to determine if I had a hole in my heart. Happy to say that the results of the test indicated that I have no hole. I was given an event monitor to wear so if my heart rate jumped up I could record it and forward it to the cardiologist. I will be wearing the event monitor up to 30 days, just depending on what my heart does.

When I got home I found that my Vibram Fivefingers had arrived. I wanted to see how they felt to run in, so I headed down to Lilburn Park to give them a try. As I got there it started raining, so I decided to head out to Stone Mountain and see how it was out there. It was raining at Stone Mountain also, but quit shortly. I ran on the grass by the edge of the road and the Fivefingers felt comfortable, but as they got wet there was a rubbing sensation on my left big toe. I ended up running a mile in them and was impressed at how comfortable they were overall, not counting the rubbing of course. I think that was due to them getting so wet. I found that I have muscles in my legs that I didn't know I have. Even though I only ran a mile, I had some sore leg muscles this morning. I can see now that you have to break your legs and feet in on this forefoot running thing.

I think I will do about a 1/2 mile a day in the Fivefingers until my feet get stronger and my legs adapt.

Just Keep Moving!

Tuesday, August 25, 2009


The cardiologist called me with the results of my echocardiogram today. Good and bad, heart is functioning normally but both chambers on the right side are enlarged and there is a possibility that there is a hole in my heart. I have another test scheduled this Thursday morning called a bubble test. This is a more advanced version of an echocardiogram. They inject some kind of fluid into my veins and watch it go through the right chambers of my heart. If there is a bubbling effect as the fluid goes through it means there is a hole.

They are also going to put a monitor on me so when I exercise, if my heart rate goes up high I can transmit the event to them in real time via a cell phone type of connection.

I plan on running 3.0 miles tomorrow, let me modify that I will run 1 min/walk 1 min for 3.0 miles tomorrow.

All fun and games for me.

Just Keep Moving.

Monday, August 24, 2009

Trying to Start up a New Workout Pattern

I really don't know where to start with this entry. I guess I will start after my cardiologist appointment on August 14th. As you may know if you listened to my Podcast #31 the exercise stress test test came back as normal. So I decided to go ahead and start running again, but easy and low mileage for now.

I fired up my PCCoach software and started a new Roy Benson Training program. I decided on the Fun Runner option because I wanted to basically start my running from scratch, just as if I was starting all over again as a new runner. The program gave me a schedule of running 4 days a week to start with 2 days of heart rate fartlek and 2 days of easy runs. My 1st 3 days of running were uneventful, I was able to complete them as scheduled. The 4th day my heart rate jumped to 188 bpm after 1/2 mile and never came back down to normal. I ended up walking in order to complete the workout. I scrapped that program for now and decided to go in another direction.

I took off a day and then decided I would try something different. I decided to switch to a run/walk program where I run 1 minute/walk 1 minute for a total of 2 miles, all easy workouts. I went down to Lilburn Park which is about 2 miles from my house and ran on the short loop there. I figured with a short loop if I had a problem it wouldn't be to far back to the car.

I have run/walked two 2 mile workouts at Lilburn park with no problem, hopefully I can continue with these short run/walks without a problem until I go back to the Cardiologist on September 2nd for my follow up appointment.

Tuesday, August 11, 2009

Indian Island Loop Run Video is up on iTunes

I went out to Stone Mountain and made a video of my short trail run course while I walked. I call it the Indian Island Loop run. It is actually an out and back course with a one mile loop on the far end. The total distance of the run is 3 miles give or take a 1/10. The video may be a little long, but I hope you enjoy it.

Just Keep Moving!

Friday, July 31, 2009

LostTrailRunner Podcast Episode 29

I just published episode 29 of my podcast to iTunes. A brief list of the contents is below. Hope you listen, enjoy and subscribe.

Ride with me on the way to the Cardiologist.

Song: "Heartshaped Blues" by Maria Daines.

The music provided is from Mevio's Music Alley. Check it out at ''"

What I learned at the Cardiologist.

Footnote, my walk at Mountain Park.

Friday, July 24, 2009

LostTrailRunner Episode 28

I have published two versions on this episode. One is in mp3 format and the other is enhanced (apple format).

I walk on the trail to Indian Island at Stone Mountain Park, and discuss my heart rate problem.

Talk some about the Tour de France and Lance Armstrong's new team, Radio Shack Cycling Team.

Ramble on about podcasts

Talk about WordPress vs Blogger

Podcast call in number: 206-203-0380

e-mail ID:




Thursday, July 23, 2009

Heart Again

I went to the Doctor yesterday about my heart rate problem. He did an EKG and took blood.

The EKG came out normal and my blood pressure was 116/74. The Doctor decided to refer me to a cardiologist. So, I guess the next step is a treadmill stress test. I have the cardiologist appointment next Friday.

I will get the results of the blood work back in a few days.

I will hope for the best.

Just Keep Moving!

Thursday, July 16, 2009

Strange Heart Happenings

This is the second day in a row that my heart rate has jumped up into the 180's during a workout and would not come back down. Starting to worry me some. I have never had this problem before, the first time it happened was during Peachtree this year and then yesterday and today.

I mentioned this during my last podcast (losttrailrunner Episode 27), during my recap of Peachtree.

Yesterday I was riding my bike and on an uphill section my heart rate jumped up and stayed up, so I cut the workout short and came home slowly.

Today as I was riding my windload trainer, my heart rate jumped up after 20 minutes of riding and would not come down. I cut the workout short and am trying to figure out what is wrong.

Maybe to much coffee, but I only had a couple of cups today and the same yesterday.

I guess I will call the doctor for an appointment just to be on the safe side.

Monday, July 13, 2009

Podcast Episode 27 Published

My Peachtree Road Race recap

Suunto t4 Coach update

Song: "On the Road Again" by Deana Carter. The music provided is from Mevio's Music Alley. Check it out at '

Running Journal Marathon and Long Distance Directory

-Southeastern U.S. December calendar

-Running Vacation races in other parts of U.S. and Canada

-ULTRA Calendar for Southeastern U.S.

Next Long Distance Calendar update will be Dec. 2009

Check out Running Journal's website at:

e-mail ID:



Podcast call in number: 206-203-0380

Wednesday, July 01, 2009

Podcast Episode 25 has been Posted

XTERRA Deep South 15K Trail Race report

Intro Music: "The Preacher" by Cokie Jonez check it out on ""

Song: "Cowboys are running wild" by Voodoo Band also from ""

This episode has "Running Journal" magazine Marathon and Long Distance Directory for Oct and Nov.

"Running Journal" website:

LostTrailRunner call in line: 206-203-0380

e-mail ID:



Tuesday, June 30, 2009

Podcast Episode 26 Posted

Discussion of Suunto t4 Coach function and XTERRA Silver Comet Trail 10K Trail Race.

e-mail from Steve in Wisconsin

Intro: "The Preacher" by Cokie Jonez check it out at ""

Podcast call in number: 206-203-0380, call and leave a message.


e-mail ID:


Friday, June 12, 2009

Deep South 15K Trail Race

On Sunday Morning, June, 7th I drove to Dauset Trails near Jackson, GA for another XTERRA Trail Race. This was my anniversary run for the XTERRA Series. One year ago I decided to run this series and now I was running the Deep South 15K for the second time. I will admit I really wanted to do better than last year. The problem was, I had really not run or exercised much since Memorial Day.

As a race strategy I decided to start the race out by running the 1st mile then start running 4 minutes and walking 1 minute for the rest of the race. As it turned out I ran the 1st 2 miles then started doing the run 4/walk 1 routine. This strategy worked out well for me, because I didn't burn out during the race.

The day wasn't as hot as last year's race, but I believe the humidity was much higher than last year. When I finished the race I was really soaked from sweat.

I did manage to trip on a root or rock at around 7 miles and crash. Not much damage except for my glasses. The frame got bent and that really messed up my vision which caused me to run slower for the last 2 miles.

I ended up finishing 2nd in my age group with a 1:44:59 which was about a minute and a half behind the 1st place finisher. Of course I wondered after the race, if I hadn't crashed, how much closer to 1st place would I have finished.

Still a good race for me and I did beat last year's time. I finished in 1:49:54 last year.

Just Keep Moving!

Saturday, June 06, 2009

Just Completed Episode 24 of the LostTrailRunner Podcast


Catching up on why I am out of shape just in time for another race.

This episode has "Running Journal" magazine Marathon and Long Distance Directory for July, August and September.

Running Journal website:

Semi review of my new Nike Free 5.0 v4 "barefoot" running shoes.

This episode recorded using a Zoom H2 handy recorder.

All music provided today is from the PodShow Podsafe Music Network. Check it out at ""

Intro Music: "The Preacher" by Cokie Jonez from the album "Put it On"

Song: "White Lodge" by adhesion from the album Andalou Razor

Feedback from "bamarunner" about podcast episode 22

e-mail address:



call in comment line: 206-203-0380

Twitter ID:

Thursday, June 04, 2009

Running Journal Event Calendars

Today I talked to Mary Lou Day the Editor and General Manager of "Running Journal" magazine about using their event calendars in my Podcast. She gave me permission, so starting with the long overdue Episode 24 of the LostTrailRunner I will be giving info on upcoming races from the pages of "Running Journal" Magazine.

So, look for the 2009 Semi-Annual Marathon & Long-Distance Directory info in the Podcast.

Just Keep Moving!

Monday, June 01, 2009

Out of Shape and Another Race

I signed up for the XTERRA "Deep South - 15K" Dauset Trails Trail Run last night. Since I have slacked off on my training since Memorial Day I should be out of shape just in time for the race. That seems to be how it goes with my training.

Of course there is Peachtree coming up on July 4th also. Maybe I should get back to it. I will probably use Galloway's 10K training in a shortened version to get ready for Peachtree, but the most pressing is what to do about the 15K trail run next Sunday.

I guess I will just do a Galloway run/walk interval for the race. Something like 4 min run/1 min walk for the whole race and see how it goes. I mean, what else can I do? Well, I will have to admit that I made it through last years version of this 15K in worse shape than I am in now, so I guess I will just go with the flow.

Just Keep Moving!

Thursday, May 21, 2009

Off to Alabama

Headed to Alabama for the weekend. Maybe I can get some trail running in at the State Park near Guntersville.

My wife's Mother has a home on the lake, so we will be there for the weekend.

Hope we have good weather.

Just Keep Moving!

Wednesday, May 06, 2009

Episode 23 of LostTrailRunner Published

I finished editing my podcast and have published it to iTunes. It may take a few hours for it to get to the iTunes Store, but it will be there soon. So, look for Episode 23 of the LostTrailRunner Podcast.

Monday, May 04, 2009

Recorded Some Audio for Podcast Today

The headline says it all. While I was running today, I recorded some audio for Podcast episode 23. I will edit it tomorrow and hopefully will have some usable audio. If I do I will try to get the Podcast finished and up on iTunes in a day or two.

Just Keep Moving!

Wednesday, April 29, 2009

Recap of Trail Race

I got up early Saturday Morning the 25th, and got ready to head out to Gainesville and the XTERRA trail race.

Got to the race location about an hour before the race start and picked up my race packet and took it back to the car. Got my race number on and decided to do a little warm up. I headed back up where registration took place because I thought the race would start up there.

I should mention that I parked about a half mile from the registration and finish line area.

I ran out on the trail for a short distance, felt tired just as I thought I would and made a decision to run the race as a heart rate run. My plan was to stay as close to 150 bpm as I could for the whole race.

I went back to the registration area to wait around for the race to start and found that the start line was close to where my car was parked. Went and got in the crowd and waited for the start.

The race started on a paved stretch of road and then went into the woods just beyond the registration area. Worked out fairly well, gave the runners time to spread out before hitting the trail. Did have to do some walking when we hit the woods because it was single track, so it did cause a small jam but not to bad.

The pace picked up pretty quickly after we got into the woods. The trail was a mountain bike trail and the mountain bikers had done a very good job of keeping it maintained. I would say it was probably the best trail that I have run on in this race series. We had plenty of uphill and downhill and some flat stretches, we had to cross two streams, but not anything to get your feet very wet. The mountain bikers or someone had built plenty of wooden bridges over other creek crossings.

My heart rate plan worked out pretty well. I did walk a few time mostly on long uphills, but I was able to keep my heart rate in the 150 range. I think I got up to 156 a few times, but when the race was finished my Garmin 305 showed my average heart rate at 150 bpm.

I finished with a chip time of 1:10:03 and placed 1st in my age group. I think with the 100 points for this 1st place finish, even if for some reason I missed the last race of the series, I would still win my age group for the series this year.

We will see.

Just keep moving!

Friday, April 24, 2009

XTERRA Trail Run Tomorrow

Got another Trail run tomorrow morning at 8:30 a.m. in Gainesville, GA at Chicopee Woods / Elachee Nature Center. I am feeling pretty tired, but I will go and see how I place. At least it is 10K and not a 1/2 marathon or some kind of ultra event.

I like to spend my time on the trails, but I am not an ultra runner. About the longest trail race I do is 15K. I guess I would do a trail 1/2 marathon if I happened to be in the mood at the time, but I don’t have one in my plans as of now.

I guess I will take my podcasting gear just in case I get in the mood to do a little recording.

When I go to a race I usually don’t mess with all of the tech gear because I just want to race and not complicate the morning.

May do some recording after the race, but not before or during. I’ll give an update on the race in a few days.

Sunday, April 19, 2009

LostTrailRunner Podcast Episode 22 on iTunes

Well I didn't do to good with giving an update for my ING 1/2 Marathon, you can listen to the latest episode of the LostTrailRunner podcast (episode 22) and get the update. It is located at

You can also find it on iTunes. Go to the iTunes store, click on podcasts on the left side of the page, then click on power search on the right side of the page after the podcast page appears, then type in "losttrailrunner" where it asks for title, then hit enter and it should come up.

Saturday, April 11, 2009

ING 1/2 Marathon Wrap-Up

The morning of the 29th of March I got up at 4am. Got ready and headed to the Doraville Marta Station to catch the train to downtown Atlanta.

(To be continued)

Friday, April 10, 2009

Update coming

Tomorrow, I plan on writing my long over due update on the ING 1/2 Marathon. It has been almost two weeks since I ran the race, so it is about time I finally update the blog.

Monday, March 02, 2009

Seem to Still be on Schedule for 1/2

Even though I have missed two long runs, not totally missed but ran reduced mileage, I seem to still be on schedule with my training plan for the ING 1/2 Marathon.

The race is on the 29th of this month and if my injuries don't get any worse I think I will be OK.

I am thinking of adding the distance and intensity of the Furman FIRST plan into my plan since it has three running days a week also. The intensity is higher than the Galloway 1/2 has, but I think that I can merge both of them together and come out better at the end.

Wednesday, February 18, 2009

Slacker Week

Well, last week was a real slacker week for me. I had planned three bike rides and three runs with one of the runs being a 12 miler. As it turned out I did get in three runs, but only for a total of 10 miles. As for the bike riding, I got in one ride for 8.35 miles.

Now I need to get my momentum back and move ahead. I will try this week to complete last week's workouts. That means three runs including a long run of 12 miles, but I may settle for 10 miles for the long run it just depends on the weather on long run day. I also plan to get in three rides this week.

So far I am on pace, I have completed one ride of 7.8 miles and have run once for 4 miles. Today is my second ride of the week which will be on the bike trainer because it is raining today.

We will see if I make it through the week's scheduled workouts as planned.

I am on Twitter, so if anyone wants to follow me on Twitter go to:

Thursday, February 12, 2009

LostTrailRunner Episode 19 completed

Episode 19 is now in iTunes.

Notes for Episode 19:

I called in twice, once from Stone Mountain and the other after the ATC 1 Hour Run.

Podcast call-In line: 206-203-0380

Run on the trail at Stone Mountain and ramble on about various subjects including the 1 hour run.

Song: "So Very Far Away", by Lazlo from Carrollton, GA

Finished up trail run.

E-mail ID:


Saturday, February 07, 2009

ATC 1 Hour Run

Spent the morning running around in circles at the Emory University track. Got in 6.11 miles in 1 hour, slow but ok. Proof that I need to do speed work.

I think 6.11 miles in one hour works out to about a 9:49 per mile pace, not exactly the pace I was looking for at this race.

I was planning on running slow, but not that slow. I had planned on an overall pace of 9:30 per mile. Not that much faster than what I did, but 19 seconds per mile would have given me about 6.3 miles for the hour.

Much work to do, but I have the time.

Thursday, February 05, 2009

New Episode of Podcast Published

Just sent episode 18 of LostTrailRunner podcast to iTunes.  

Here are the contents:

Van Aaken Method by Ernst van Aaken

Call In Number: 206-203-0380

I called in after Trail run 

Song: "Steel Wheels Whine" by Lazlo a local GA band

Talk about my training while riding home from run.

E-mail ID:

Sunday, February 01, 2009

Pretty Good Week

Good week, got in all my runs. I had planned to run 12 miles on Saturday and only ran 10 miles, but I felt good. I didn't do any cross-training even though I should have, but the cross-training is optional anyway.

Completed Podcast Episode 17 and it is in iTunes now.

This coming week is going to be a trail running week, I feel the need to run in the woods.

Sunday, January 18, 2009

Wasted Week

This last week was pretty much a wasted week in regards to training. I served on a jury all week. I did my duty and was proud to do it, but I didn't run during the week. I did walk on the treadmill last Monday for 2 miles, but that was it.

I can't blame serving on the jury entirely for not running, the weather was the coldest we have had in a very long time. After sitting in a court room all day and then getting home after dark each day, I just couldn't bring myself to get out the door and run.

Yesterday, which was Saturday I finally ran 3.1 miles. Felt good to get out and run even though the weather was not that great.

I plan on getting back on track this coming week.

Thursday, January 08, 2009

Got a Call In number for my Podcast

I decided that I needed a call in number for my podcast, so I went to and got a free call in number. Now people can call and leave comments that I can play on my show. I am excited about adding the number, we will see how it works out. 

So here it is:  206-203-0380. Give me a call and leave a message. 

Saturday, January 03, 2009

3 Down

Well, 3 weeks down and 12 to go. Got in my 8 mile long run today. Kind of a dreary day, misty at the start, then rain between miles 3 and 4, then misty for the rest of the run. Well, at least it wasn't a cold day. I actually had a pretty good run. Looking forward to week 4.

Thursday, January 01, 2009

Good Start to 2009

I stayed up until 2:00am last night working on my podcast, so I wasn't expecting anything out of the race today. When I got to the race I registered then decided to do some warmup running. My back hurt pretty bad when I first started running, but seemed to loosen up as I ran around.

Got some Jelly Belly Sport beans and downed a package with a cup of water. That probably didn't have anything to do with my run, but in my mind it did.

So, I had a good start to the coming year. I ran the Atlanta Track Club Resolution Run 5K. It wasn't a record breaking run, but I did run faster than I did last year. Averaged 8:56 per mile which is faster than I ran in any race all last year. Maybe I am making some kind of comeback.