Sunday, December 04, 2011

Long Run this Morning
Second long run of current 1/2 marathon training plan. Slow r/w with Laura, foot held up for 1st 8 miles then started bothering me. Got the run in though so I am happy.

Sunday, November 20, 2011

Stone Mountain/Long Run

Left heel test today. Got through the 7.5 with pain, but it was bearable. Ran and recorded today with Laura.

Wednesday, November 09, 2011

Short run on the Trail today

Nice easy run in the woods today, seems like I spent a lot of time talking to myself. Felt pretty good today.

Sunday, October 30, 2011

Run at Stone Mountain

Had a good slow run with Laura today, we recorded for the next episode of the LostTrailRunner II podcast. Should have the episode out tomorrow sometime. Foot was ok after the 1st mile or so.

Friday, October 28, 2011

Another Run at Yellow River Park

Wow, 2 runs in 2 days. This is the 1st time in about a month I have run 2 days in a row. Fairly good trail run today, foot a little tender for first 2 miles then felt ok.

Monday, October 17, 2011

Afib tonight

Afib tonight for some reason. Don't like the feeling, hope it settles down soon.

Sent from my iPhone

Sunday, October 09, 2011

Sunday Easy Run at Stone Mountain

Ran the inside loop around the mountain with Laura today. We had a pretty good easy run, my right calf seems to be getting better. Of course the PF is hanging on, that will take awhile before it gets better. We did a Run 0:40/Walk 0:30 workout today.

Pumpkin Patch at Stone Mountain Park

Sent from my iPhone

Sunday, October 02, 2011

ipadio: Ron'sUpdate 69/LostTrailRunner - ATL 13.1 Report

Atlanta 13.1

I knew I was injured before I started the race, but I did it anyway. Left heel hurt from the start and at about 8.5 miles my right calf muscle started hurting very bad also. So, on the whole I was hurting the whole race. Managed to come in 3rd out of 8 in my age group, so I guess all wasn't lost.

Saturday, October 01, 2011

ipadio: Ron'sUpdate 68/LostTrailRunner

Atlanta 13.1Tomorrow

Tomorrow is race day and I am not sure I am ready. I seem to have injured my left heel. It started hurting pretty bad after the 10K trail race last week, but I am thinking that it started when I did a 2 mile run on pavement in my Vibram FF Bikilas a couple of weeks ago. I have been using a night splint for the last 4 days and it has helped some plus I haven't run since the trail race. We will see tomorrow how it will play out. Will I have a good race or will I fall apart.

-- Post From My iPhone

Thursday, September 08, 2011

Bike Path to Stone Mountain Park

                 PATH bike trail going into Stone Mountain Park. Part of my 12.8 miler today.

Stone Mountain Long Run

Beautiful day for a run today, started out on an 11 mile run and ended up running 12.8 miles. Felt good.

Tuesday, August 30, 2011

My most recent photo of Stone Mountain

This is the Front Face of Stone Mountain which is also the North Face
I took this the day that I was running my 9 mile long run. Listen to Ron'sUpdate 65/LostTrailRunner for a little recap of my run.

Friday, August 05, 2011

New LTR II Episode Posted

I met my Daughter Laura at the Camp Creek Greenway trail on a hot 101 degree afternoon for and easy one hour run. This is a recording of our conversation during that run. I also mention my new Soft Star RunAmocs and running barefoot. Hope you enjoy our rambling on about mostly nothing.
Published: 2011-08-05 04:41:49 GMT

Monday, August 01, 2011

Book Review will be coming!

Ray Charbonneau the author of "Chasing the Runner's High: My Sixty Million-Step Program" has sent me a copy of his book for review. I will be reading and then producing a review on my Podcast. I am hoping that I can get to it soon. I will keep you posted.

ipadio: Ron'sUpdate 63/LostTrailRunner

Saturday, July 30, 2011

My Podcasts are now on Stitcher SmartRadio

You can now hear my shows while on the go with Stitcher SmartRadio.
On demand News, Talk and More on your mobile phone.
The latest episode is always available for you- no syncing needed… and no memory or storage wasted!
Available for your iPhone, , Android phones, WebOS phones or your BlackBerry.
Downloading is easy, go to or check out your app store. Stitcher SmartRadio- The Smarter Way to listen to radio.

Monday, July 11, 2011

LostTrailRunner II Episode 5 - Peachtree

This podcast was recorded during my last week before the Peachtree Road Race, then a few days after Peachtree I recorded my race recap (after many attempts).

- Laura arrived at house at 4:30am
- Drove to Ansley Mall (Phidippides Atlanta) to park
- Caught MARTA to start at Lennox Square
- Waited in Corral E until Race start at 7:50am
- 1st mile turned out to be warm up mile
- Mile 2 and most of mile 3 are downhill, good pace on both of these miles
- After 3 mile mark switched to r/w/r
- Stayed with r/w/r till finish of mile 5
- Picked up pace in mile 6 and held it till the finish
- Race was very humid and the temp was higher than last year
- Crossed finish line in 59:49 chip time
- Slower than last year by 1 minute & 19 seconds
- Slower due to temp & humidity
- Met up with Laura after the race at the Atlanta Track Club member area
- Walked over to Ansley Mall for the party at Phidippides
- Publix Super Market supplied all sorts of refreshments

The song today is "Don't Do That" by the group "Arrest My Sister". You can find them on Mevio's Music Alley. Check it out at ''"

My intro and outro music is from DigitalJuice, the intro is "Hardwired" and the outro is "ComingDown".

This podcast was recorded using a Zoom H2 Handy Recorder.



e-mail ID:

Skype voicemail: losttrailrunner

Comment Line: 206-350-3517

Friday, July 01, 2011

Today's Workout

Today was my last run before the Peachtree Road Race. Ran an easy interval workout. Started with an easy mile warm up, then 4X1/4 with 220 yd recovery, then ran easy cool down for a total of 3.11(5K) miles. Temp was 88 degrees.

1 - 8:53
2 - 9:07
3 - 8:48
4 - 8:37

Powered by
Heart Rate Profile during interval workout today.

LostTrailRunner II Episode 4 Show Notes

LostTrailRunner II Episode 4

Jun 30th, 2011 by losttrailrunner

Long overdue, but finally completed. Featured in this episode is Laura's call in from Cocoa Beach, FL.

Then after Laura gets back from FL we have a conversation in the car while on the way to Stone Mountain to run.

Nigel from "Running from the Reaper" gives a promo for the Worldwide Festival of Races.

If you haven't signed up you need to, there is plenty of time. The event takes place in October.

Music: 'Pismo Beach Longboard' by The Brymers

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

My intro and outro music is from DigitalJuice, the song is "Hardwired".

This podcast was recorded using an iPhone 4 and a Zoom H2 Handy Recorder.



e-mail ID:

Skype voicemail: losttrailrunner

Comment Line: 206-350-3517

Wednesday, May 04, 2011

Saturday, April 23, 2011

Not a Good Day

Powered by
Not one of my best races, my heart went into A-Fib at the start of the race so I ended up walking most of the first mile. Once it settled down I was able to run the rest of the race, but not at a very fast pace. I used r2:00/w0:30 for the rest of the race after the first mile. Did get 2nd in my age group, but there were only 2 in the age group today. Live to race another day.
Race was actually 5.3 miles in distance.

Just Keep Moving!

Thursday, April 21, 2011

ipadio: Ron'sUpdate 51/LostTrailRunner


My new podcast "LostTrailRunner II" is now in iTunes. You can easily subscribe by clicking the subscrible in iTunes link on the right hand side of this blog. You can also go to iTunes and subscribe directly, or if you want you can subscribe using the rss feed on the right hand side of this blog. I hope I haven't confused anyone.

Just Keep Moving!

Tuesday, April 19, 2011

Podcast Name Change Coming (I hope)

I have submitted this podcast feed to iTunes as "LostTrailRunner II" and am awaiting approval. When that happens I will be deactivating my old feed and this will be it. All of my old "LostTrailRunner" podcasts will still be available at  I will start over with episode 1 on this feed as soon as it gets approved by iTunes.  See you then.  In the meantime why don't you go to iTunes and subscribe to "Ron'sUpdate/LostTrailRunner", my short format podcast.
Just Keep Moving!

Wednesday, March 23, 2011

Feedburner Change

I have changed my Feedburner account to point towards the Podbean feed of my LostTrailRunner Podcast. I am in the process of trying to get iTunes to point to Podbean as well. That may be more difficult based on some of the info I have read on the subject. You can still go to my website LostTrailRunner and get any archived podcasts. Hope this all works out OK.  


Sunday, February 20, 2011

LostTrailRunner Episode 66 - Trail run crash, etc

Podcast Show Notes:

A little about my Trail Run crash and subsequent 5K race the following Saturday.

My Chiropractor visit, maybe I have piriformis syndrome as well as sciatica.  Run/Walk forever.

I get permission from "The Wilton Project" to play their music on the podcast.

Song "Diana" by The Wilton Project.

Ran on the Reagan Parkway with my son and daughter the day of the "Run the Reagan" races.  We ran out and back on the Parkway after the start of the 5K race.

Another song "Uphill Battle" by The Wilton Project

My intro and outro music is from DigitalJuice, the intro is "HardWired" and the outro is "ChasingTheSun".

This podcast was recorded using a Zoom H2 Handy Recorder.

Just Keep Moving!

Thursday, February 03, 2011


Today I had my second visit to the Chiropractor. We reviewed the x-rays that were taken yesterday and the good news is my hips are in good shape. That means I still have miles left in them.

I found out that I don't have a hamstring problem, I have a sciatic nerve problem. So, I will be going three time a week to get my lower back worked on for a few weeks. Then we will see how it goes from there.

I have another appointment tomorrow, that will be three days in a row. Maybe I will recover quick. I sure hope so.

Just Keep Moving!

- Posted using BlogPress from my iPod Touch

Thursday, January 27, 2011

Rough Week so far

Lazy Cat
This has been a rough week for me. First it started with the weather on Monday and Tuesday, drizzly, cold, etc.

Then my cat had to go to the Vet, then it really got bad. He had to be put to sleep. He was my friend for 15 years, then he was gone. Difficult day for me.

I finally ran on Wednesday, good, slow, easy run on the trail at Stone Mountain. Wet, sloppy trail, but I really enjoyed the run. It was a windy, overcast day, but it didn't matter.

I ran again today. It was a sunny much better day than yesterday, but that really doesn't always make for a better run. My run today was one of the worst that I have had in quite a while. Felt stiff and sore for the whole run.

Tomorrow is another day.

- Posted using BlogPress from my iPod Touch

ipadio: Ron'sUpdate 36/LostTrailRunner - 22nd phonecast

Sunday, January 16, 2011

LostTrailRunner Episode 64 - WDW 1/2, etc.

After the WDW 1/2 Marathon
 Podcast Show Notes:

I read a piece out of George Sheehan's book "On Running", published by Runner's World in 1975.

Laura and I do a one hour run/walk at Stone Mountain and discuss our WDW 1/2 Marathon experience. This is our first run since the 1/2, mainly because of snow and ice in the Atlanta area for the last week.

My intro and outro music is from DigitalJuice, the intro is "FlyingAway" and the outro is "ChasingTheSun".

This podcast was recorded using a Zoom H2 Handy Recorder with a Giant Squid Stereo podcasting microphone.


e-mail ID:

Skype voicemail:  losttrailrunner

Comment Line:  206-350-3517

ipadio: Ron'sUpdate 33/LostTrailRunner - 19th phonecast