Sunday, December 23, 2012

ipadio: Ron'sUpdate 88/LostTrailRunner

Monday, December 10, 2012

Podbean Update is still down and is now scheduled to be back up at 21:00 on 12/11/12.

You can get the podcast at:

 Just Keep Moving!

Sunday, December 09, 2012

Podbean Move will start to use Amazon Web Service (AWS).
The first moving to AWS system maintenance is scheduled from 2012-12-09 20:00 to 2012-12-10 8:00 EST .

So, I guess that means that there is no downloading of any podcasts until after 8:00am tomorrow.

Just Keep Moving!

Friday, November 23, 2012

Bryson Park Run

 Went to a new place to run today, there is a new park that opened in Lilburn so I though I would give it a try. Big disappointment, the running trail was less than a 1/2 mile loop, there was an out and back trail that started off of the main loop, so with both sections the total was a little over a mile. Ran loops and out & backs until I got 6 miles. Not an exciting run. I did manage to get in about 4 X 1/4 intervals during the last half of my run.

Part of trail in the woods

Good for hill workout
Out & Back section
Out & Back section

Thursday, November 22, 2012

On the Trail

Tuesday I was going to do a Galloway Race Rehearsal workout, but just didn't have the motivation to get it done. So, I decided that the best thing to do was first get out the door, then decide what to do. I headed to Stone Mountain, with my trail shoes already on so you know what I decided to do. I parked at the old Game Ranch parking lot and hit the trail. I started a r/w/r using a r:30/w:30. I had my Garmin Virtual Training Partner set for a 13:30 pace, so I just tried to stay ahead of that pace. As the run developed I got feeling better and as usual, when I really feel bad at the start I end up with a really enjoyable run. I got in 60 minutes, 30 out and 30 back.

Saturday, November 03, 2012

ATC 5 Mile Race Today

Atlanta Track Club race this morning, felt good doing a r2:30/w:30 Galloway r/w/r. Completed race and found out that I finished 2nd in my age group (48:18), unexpected plus to the race. This is my 1st race since I started my new 10K training plan, so it seems to be helping.

Sunday, October 28, 2012

WWFoR Complete

Since I had no race today to run, I ran my "World Wide Festival of Races" 5K at Stone Mountain. It turned out to be a training run (time trial, 31:24) for me. It is difficult to run a good time when I don't have the race conditions (crowd, atmosphere, etc) of a real race. I still enjoyed taking part. I ran with Laura (my daughter) and she had run a race yesterday, so I was pretty much on my own trying to push the pace. We had a good run and ended up with a total distance of 6 miles for the day.

Thursday, October 25, 2012


This weekend is the World Wide Festival of Races. Go to dailymile to sign up for 1 mile, 5K, 10K, 1/2 Marathon or Full Marathon then run this weekend and enter you results. Go to worldwidefestivalofraces for more information. I have signed up for the 5K this year.

Thursday, May 31, 2012

LostTrailRunner II Episode 15

Podcast show notes:

I head out to Yellow River Park for a walk/run on the trail. During my w/r I discuss my goal for the Peachtree Road Race, mention a few of the podcasts that I listen to, and of course complain about my foot some more.

The next day I decide it may be a good idea to start another training plan so I can do Peachtree without suffering aerobic distress.

The intro and outro music is from Digital Juice, the intro is “Hardwired” and the outro is “ComingDown.”

This podcast was recorded using a Zoom H2 Handy Recorder.

Creative Commons LicenseLostTrailRunner II Podcast is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

Tuesday, May 22, 2012

Podiatrist Today

Today I went back to my foot Doctor, I was kind of down because my foot had started hurting again and I was just wanting to run again with no pain.
Perry Julien is my foot doctor and he is probably one of the best there is, I lifted the following from the Atlanta Foot & Ankle Center website, I hope they don’t mind.

For the 1996 Summer Olympic Games Dr. Julien was chosen to coordinate podiatry services in the Olympic Village Polyclinic and to serve as medical administrator for the Olympic Marathons and Racewalks. He is the co-medical director for the Peachtree Road Race and Atlanta Marathon and was also the medical coordinator for the Women’s United Soccer Association (WUSA) and assistant team physician for the Atlanta Beat. He is currently the team podiatrist for the Atlanta Thrashers professional hockey team and the Atlanta Falcons professional football team as well as consulting podiatrist for several Georgia collegiate athletic programs.
Orthotic after adjustment, extra lift on heel
Hope this gel works.

To say the least, I trust his opinion on my foot. He adjusted my orthotics today and gave me a prescription for an anti-inflammatory gel. I have another appointment in about 4 weeks, we will see how it goes.

I told him I wanted to run Peachtree this year and he said that he saw no reason that I couldn’t, which was good news.
Just Keep Moving!

Sunday, May 13, 2012

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

Rainy Day on the Trail

I parked over at the Picnic area at Stone Mountain then headed out on the trail toward Indian Island. I was running out for 17:30 then turning around for a short run today. When I started running it had stopped raining so I thought I would have a nice easy run on a somewhat wet trail.
Of course as I turned around at the 17:30 mark, the bottom fell out and it poured all the way back. It is funny how the weather actually knows when I am at the farthest point out so it can rain on me all the way back, then slack off just after I finish.
Still had a very good outing today, haven’t run in the rain in some time. Felt good.

Just Keep Moving!

Overcast and Rainy Day

Went out to Stone Mountain this afternoon for a run on the trail. Rainy, overcast day, here is a shot of the mountain from the Skylift parking lot.
Just Keep Moving!

Friday, March 30, 2012

20 Minutes on Camp Creek Greenway Trail

I have had a couple of good weeks of training, mostly on my bicycle. Just got my new orthotics today and gave them a 20 minute test on the Camp Creek Greenway Trail in Lilburn. May be back at it in a couple of weeks if today was any sign of how my foot is going to handle the new orthotics. Can always hope, but in the mean time I will continue to get in miles on my bike.

Just Keep Moving!

Friday, February 24, 2012

Photo at 26.2 with Donna Expo

Ron, Jeff Galloway, Laura

Not my 26.2 with Donna Update

At some point I will get around to writing a post on the weekend in Jacksonville and the 26.2 with Donna. Of course it will have to be from Laura's view point since I didn't get to run it because of injury. Until then I will have to work on a new episode of the podcast.

- Posted using BlogPress from my iPhone

Thursday, January 05, 2012

ipadio: Ron'sUpdate 75/LostTrailRunner

Time Flies

It seems like time is going by very fast, my last update was a month ago and it seems like yesterday. Since that post I have finally decided that I am not going to be able to run the 1/2 Marathon in Jacksonville due to my foot injury. I am still going to go to the race and hopefully socialize with the other social networking runners that show up for the race. Laura (my daughter) has been training faithfully using the Galloway 1/2 marathon plan. I will be there to give Laura moral support for her race.

I have decided to switch to Tri Training to give my foot a rest and still gain fitness. I have downloaded a Sprint Tri plan into my Beginner Triathlete training log calendar. The plan is weighted toward the bike more than running so that should help save my foot and let it heal. I will be starting the new plan on next Monday with a short swim & bike workout, then it continues till the end of April. So if I get the urge to do a few Triathlons this year I should be ready.