LostTrailRunner

ipadio: Ron'sUpdate 76/LostTrailRunner

2012-01-25T13:23:00.001-05:00

Workout logged on RunKeeper

2012-01-11T18:36:00.000-05:00

This is a link to my second workout for today.

http://runkeeper.com/user/LostTrailRunner/activity/66028628

ipadio: Ron'sUpdate 75/LostTrailRunner

2012-01-05T22:34:00.000-05:00

Time Flies

2012-01-05T21:55:00.000-05:00

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.

Long Run this Morning

2011-12-04T15:34:00.000-05:00

http://runkeeper.com/user/LostTrailRunner/activity/62002221
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.

Stone Mountain/Long Run

2011-11-20T15:17:00.000-05:00

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

Short run on the Trail today

2011-11-09T17:22:00.000-05:00

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

ipadio: Ron'sUpdate 71/LostTrailRunner

2011-11-03T17:36:00.001-04:00

Run at Stone Mountain

2011-10-30T22:23:00.000-04:00

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.

Another Run at Yellow River Park

2011-10-28T21:53:00.001-04:00

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.

Trail Run at Yellow River Today

2011-10-27T21:22:00.000-04:00

Slow, but fun trail run today. Foot not as sore as it has been.

Afib tonight

2011-10-17T00:14:00.003-04:00

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

Sent from my iPhone

ipadio: Ron'sUpdate 70/LostTrailRunner

2011-10-16T20:54:00.001-04:00

Sunday Easy Run at Stone Mountain

2011-10-09T17:29:00.000-04:00

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

2011-10-09T17:00:00.002-04:00

(see full image)

Sent from my iPhone

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

2011-10-02T19:57:00.001-04:00

Atlanta 13.1

2011-10-02T19:51:00.000-04:00

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.

ipadio: Ron'sUpdate 68/LostTrailRunner

2011-10-01T15:58:00.001-04:00

Atlanta 13.1Tomorrow

2011-10-01T14:38:00.001-04:00

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

XTerra 10K Trail Race

2011-09-25T00:04:00.000-04:00

ipadio: Ron'sUpdate 67/LostTrailRunner

2011-09-20T13:48:00.001-04:00

My 9/11 Run at Alexander Park

2011-09-11T14:54:00.000-04:00

Bike Path to Stone Mountain Park

2011-09-08T20:17:00.000-04:00

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

Stone Mountain Long Run

2011-09-08T20:05:00.000-04:00

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

Camp Creek Greenway Trail today

2011-09-05T21:50:00.000-04:00

Ran in the rain today. Haven't run in the rain in a long time, felt good. Temp was about 73 degrees.

Yesterday's Trail Run at Stone Mountain

2011-09-05T21:40:00.000-04:00

ipadio: Ron'sUpdate 66/LostTrailRunner

2011-08-31T17:06:00.001-04:00

My most recent photo of Stone Mountain

2011-08-30T11:53:00.000-04:00


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.

ipadio: Ron'sUpdate 65/LostTrailRunner

2011-08-28T17:52:00.001-04:00

ipadio: Ron'sUpdate 64/LostTrailRunner

2011-08-12T14:46:00.001-04:00

New LTR II Episode Posted

2011-08-05T17:49:00.000-04:00

LostTrailRunner II Episode 6 - Run with Laura

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.

Source: LostTrailRunner II

Published: 2011-08-05 04:41:49 GMT

Book Review will be coming!

2011-08-01T12:08:00.000-04:00

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

2011-08-01T09:58:00.001-04:00

My Podcasts are now on Stitcher SmartRadio

2011-07-30T15:20:00.001-04:00

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 Stitcher.com or check out your app store. Stitcher SmartRadio- The Smarter Way to listen to radio.

ipadio: Ron'sUpdate 62/LostTrailRunner

2011-07-23T20:26:00.001-04:00

Ron'sUpdate 61/LostTrailRunner

2011-07-21T14:58:00.003-04:00

Ron'sUpdate 60/LostTrailRunner

2011-07-15T15:04:00.001-04:00

LostTrailRunner II Episode 5 - Peachtree

2011-07-11T15:58:00.001-04:00

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).

PEACHTREE
- 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 'music.mevio.com'"

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

Digitaljuice.com

This podcast was recorded using a Zoom H2 Handy Recorder.

dailymile: http://www.dailymile.com/people/losttrailrunner

twitter: www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail: losttrailrunner

Comment Line: 206-350-3517

Ron'sUpdate 59/LostTrailRunner

2011-07-02T22:48:00.001-04:00

Today's Workout

2011-07-01T18:27:00.000-04:00

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

Heart Rate Profile during interval workout today.

LostTrailRunner II Episode 4 Show Notes

2011-07-01T10:57:00.000-04:00

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 'music.mevio.com'.

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

Digitaljuice.com

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

dailymile: http://www.dailymile.com/people/losttrailrunner

twitter: www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail: losttrailrunner

Comment Line: 206-350-3517

Ron'sUpdate 58/LostTrailRunner

2011-06-22T23:32:00.001-04:00

ipadio: Ron'sUpdate 57/LostTrailRunner

2011-06-09T16:02:00.001-04:00

ipadio: Ron'sUpdate 56/LostTrailRunner

2011-06-06T16:24:00.001-04:00

ipadio: Ron'sUpdate 55/LostTrailRunner

2011-05-26T17:25:00.001-04:00

ipadio: Ron'sUpdate 54/LostTrailRunner

2011-05-09T23:06:00.001-04:00

Heart Rate Profile of Magic Mile Workout

2011-05-04T20:51:00.000-04:00

Magic mile was between 1.5 and 2.5 miles on graph.

Just Keep Moving!

ipadio: Ron'sUpdate 53/LostTrailRunner

2011-05-03T16:46:00.001-04:00

Wish I could ride a bike like this.

2011-04-28T13:16:00.000-04:00

A Hill in Spain from chris akrigg on Vimeo.

ipadio: Ron'sUpdate 52/LostTrailRunner - Dirty Spokes Trail Race

2011-04-24T02:05:00.000-04:00

Not a Good Day

2011-04-23T12:26:00.002-04:00

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!

ipadio: Ron'sUpdate 51/LostTrailRunner

2011-04-21T22:54:00.001-04:00

Success

2011-04-21T15:47:00.000-04:00

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!

Podcast Name Change Coming (I hope)

2011-04-19T00:53:00.000-04:00

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 www.losttrailrunner.com. 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!

ipadio: Ron'sUpdate 50/LostTrailRunner

2011-04-15T21:58:00.001-04:00

Spaghetti Tree Run by Carlos the Running Jackal

2011-04-03T18:44:00.002-04:00

ipadio: Ron'sUpdate 49/LostTrailRunner

2011-03-30T13:42:00.001-04:00

Feedburner Change

2011-03-23T17:38:00.008-04:00

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.

JUST KEEP MOVING!

ipadio: Ron'sUpdate 48/LostTrailRunner

2011-03-21T20:45:00.001-04:00

ipadio: Ron'sUpdate 47/LostTrailRunner

2011-03-17T23:32:00.001-04:00

ipadio: Ron'sUpdate 46/LostTrailRunner

2011-03-14T16:35:00.000-04:00

ipadio: Ron'sUpdate 45/LostTrailRunner

2011-03-04T21:45:00.001-05:00

ipadio: Ron'sUpdate 44/LostTrailRunner

2011-03-01T23:12:00.001-05:00

ipadio: Ron'sUpdate 43/LostTrailRunner

2011-02-23T22:47:00.001-05:00

LostTrailRunner Episode 66 - Trail run crash, etc

2011-02-20T12:52:00.001-05:00

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.

http://www.thewiltonproject.com/

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".

www.digitaljuice.com

This podcast was recorded using a Zoom H2 Handy Recorder.

Just Keep Moving!

ipadio: Ron'sUpdate 42/LostTrailRunner

2011-02-19T16:45:00.000-05:00

ipadio: Ron'sUpdate 41/LostTrailRunner

2011-02-14T15:17:00.001-05:00

ipadio: Ron'sUpdate 40/LostTrailRunner - 26th phonecast

2011-02-09T17:36:00.001-05:00

ipadio: Ron'sUpdate 39/LostTrailRunner - 25th phonecast

2011-02-05T00:07:00.001-05:00

Chiropractic

2011-02-03T19:45:00.000-05:00

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

ipadio: Ron'sUpdate 38/LostTrailRunner - 24th phonecast

2011-02-01T22:08:00.001-05:00

ipadio: Ron'sUpdate 37/LostTrailRunner - 23rd phonecast

2011-01-28T23:45:00.001-05:00

Rough Week so far

2011-01-27T23:39:00.002-05:00


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

Location:Francis Pl SW,Lilburn,United States

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

2011-01-27T18:04:00.000-05:00

ipadio: Ron'sUpdate 35/LostTrailRunner - 21st phonecast

2011-01-22T16:58:00.001-05:00

ipadio: Ron'sUpdate 34/LostTrailRunner - 20th phonecast

2011-01-18T23:47:00.000-05:00

LostTrailRunner Episode 64 - WDW 1/2, etc.

2011-01-16T23:36:00.000-05:00


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".

www.digitaljuice.com

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

twitter: www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail: losttrailrunner

Comment Line: 206-350-3517

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

2011-01-16T23:22:00.001-05:00

ipadio: Ron'sUpdate 32/LostTrailRunner - 18th phonecast

2011-01-12T02:03:00.001-05:00

ipadio: Ron'sUpdate 31/LostTrailRunner - 16th phonecast

2011-01-04T21:41:00.001-05:00

ipadio: Ron'sUpdate 30/LostTrailRunner - 15th phonecast

2010-12-31T23:21:00.001-05:00

Published LostTrailRunner Episode 63 - Carcast

2010-12-24T23:52:00.000-05:00

Show Notes:

Laura and I have a conversation as we head out to Stone Mountain for a 10 mile run on Christmas Eve. We resume the conversation after the run as we drive back home.

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

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

"Christmas Time is Here" by Admiral Twin

This podcast was recorded using a G6 iPod Nano.

twitter: www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail: losttrailrunner

Comment Line: 206-350-3517

Just Keep Moving!

ipadio: Ron'sUpdate 29/LostTrailRunner - 14th phonecast

2010-12-23T18:33:00.001-05:00

ipadio: Ron'sUpdate 28/LostTrailRunner - 13th phonecast

2010-12-18T21:15:00.001-05:00

ipadio: Ron'sUpdate 27/LostTrailRunner - 12th phonecast

2010-12-15T22:44:00.000-05:00

ipadio: Ron'sUpdate 26/LostTrailRunner - 11th phonecast

2010-12-14T15:21:00.001-05:00

ipadio: Ron'sUpdate 25/LostTrailRunner - 10th phonecast

2010-12-09T00:00:00.001-05:00

ipadio: Ron'sUpdate 24/LostTrailRunner - 9th phonecast

2010-12-06T18:30:00.001-05:00

ipadio: Ron'sUpdate 23/LostTrailRunner - 8th phonecast

2010-12-02T21:30:00.001-05:00

ipadio: Ron'sUpdate 22/LostTrailRunner - 7th phonecast

2010-11-29T22:07:00.001-05:00

ipadio: Ron'sUpdate 21/LostTrailRunner - 6th phonecast

2010-11-26T16:12:00.000-05:00

ipadio: Ron'sUpdate 20/LostTrailRunner

2010-11-18T19:12:00.001-05:00

ipadio: Ron'sUpdate 19/LostTrailRunner

2010-11-16T12:56:00.001-05:00

Ron'sUpdate 18/LostTrailRunner

2010-11-11T21:22:00.000-05:00

Laura and I had a chat after we finished up our 11 mile run at Stone Mountain.

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

Digitaljuice.com

This podcast was recorded using a Gen 6 iPod Nano.

twitter: www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail: losttrailrunner

Comment Line: 206-350-3517

Just Keep Moving!

Today at Stone Mountain

2010-11-08T16:56:00.002-05:00

ipadio: Ron'sUpdate/LostTrailRunner - 3rd phonecast

2010-11-08T14:29:00.001-05:00

Ron'sUpdate 17/LostTrailRunner

2010-11-06T21:29:00.000-04:00

My bike trainer

Update of my previous week while I do a workout on my bike trainer.

I really like the SufferFest workout videos. Today I used the workout video "Revolver". Great inexpensive workout videos than you can download from:
http://www.thesufferfest.com/

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

Digitaljuice.com

This podcast was recorded using the "Recorder Pro" app on my iPod Touch.

twitter: www.twitter.com/losttrailrunner
e-mail ID: losttrailrunner@gmail.com
Skype voicemail: losttrailrunner
Comment Line: 206-350-3517

ipadio: Ron'sUpdate/LostTrailRunner - 2nd phonecast

2010-11-04T16:47:00.001-04:00

LostTrailRunner Episode 61 - After the Long Run & B'day Run

2010-11-03T12:00:00.000-04:00

Laura and I went to Chic-fil-a for lunch after our Long run and recorded our conversation.

Song: 'Aristocracy' by the Band 'The Studio Band Headliner' originally heard this song on the cycling workout video, 'Sufferfest, The Downward Spiral'. the song can also be found on Mevio's Music Alley, check it out at 'music.mevio.com'.

My 69th birthday was on Halloween, we went to Lilburn Park and ran 6900 meters (4.29 mi) for my birthday.

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

Digitaljuice.com

This podcast was recorded using the "Recorder Pro" app on my iPod Touch as well as an iPod Nano Gen 6.

twitter: www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail: losttrailrunner

Comment Line: 206.350.3517

LostTrailRunner Podcast by Ron Keyes is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

New Short Format Podcast

2010-10-25T11:23:00.000-04:00

I have started a new short format podcast. My idea is to give more frequent and short updates of what is going on with my running, etc. The new podcast is titled "Ron'sUpdate/LostTrailRunner" and can be subscribe to at Feedburner . If you prefer to listen to it online and not download it, you can also do that at Feedburner.

By the way I am already up to Episode 15 of the new podcast.

I am continuing my regular monthly longer format podcast titled "LostTrailRunner", you can also listen to or subscribe to this podcast at Feedburner .

There are podcast players in the right column of this blog where you can also listen to either podcast.

Just Keep Moving!