Podcast: Ron'sUpdate 116/LostTrailRunner

This is episode 116 of my unscripted, unedited, unschedule update podcast.

I have completed 3 races and 1 virtual race since the 1st of the year. The 1st race was the Atlanta Track Club Resolution Run, the 2nd was the Atlanta Track Club Peachtree City 5K, and the 3rd was the Atlanta Track Club Hearts and Soles 5K.

I then registered for the “Run the Reagan” Half Marathon, but didn’t get to run it because of a family emergency.

I had previously registered for the JG13.1 Virtual Half Marathon and was running out of time to get it in before the cut off for getting the results submitted. So, I went out last Saturday morning and completed the virtual half.

The intro song is “Hardwired” and the outtro is “MeanToHurt “, both from Digital Juice at digitaljuice.com.

This podcast was recorded on an Apple iPod Nano Gen 7 using the Apple Earpod mic.

Please go on iTunes and give my podcast a review the more the better and I don’t have many.

You can leave comments at my website, losttrailrunner.com on the podcast pages.

Just Keep Moving!

Up and Down Stone Mountain

I was in the mood to do something different today, so I decided to run up Stone Mountain and then back down. When I was younger (much younger) I was able to run to the summit in about 12 minutes. Not today!
 
 http://connect.garmin.com/activity/498913548#.U3KMW-th4Yw.link

I ran up on the service road today, it is much smoother and is crushed rock, but much steeper in places. The walk up trail basically goes up on solid rock and boulders.

 The run is about 1.3 miles from the start of the walk up trail to the summit. Of course today I only ran up .8 mile before I turned around and headed down. I did this for two reasons: 1) I hadn’t run up in along time, and 2) It was hot. Not extremely hot, but hot enough (82º).

 I huffed and puffed on the way up and cruised on the way down. I had a good run, but I noticed when I finished that my quads were sore. I guess that I need to do this run more often.

 Just Keep Moving!

Mountain Park Park/Walk May 12, 2014, 17:28:04

Monday walk at Mountain Park

Finished Walk: May 12, 2014, 18:04:55
Route: Mountain Park Park
Walk Link: http://runmeter.com/b4eec1c49299bebf/Walk-20140512-1728?r=e
Import Link: http://share.abvio.com/b4eec1c49299bebf/Runmeter-Walk-20140512-1728.kml
Walk Time: 36:48
Stopped Time: 0:00
Distance: 2.03 miles
Average: 18:10 /mile
Fastest Pace: 15:15 /mile
Ascent: 145 feet
Descent: 116 feet
Calories: 170

http://www.runmeter.com Just Keep Moving!

Lilburn Park

Just Keep Moving!

Spartan Race Entry

If you click on the banner above you can get a discount code for entry to the Spartan Race of your choice. If you do participate I would be interested to hear of your experience. The two videos I have posted below will give you more info on the race series as well as the new shoe that Reebok has designed for the series. Just Keep Moving!

Reebok All-Terrain Series

Reebok Spartan Race

LostTrailRunner Episode 92

Mountain Park Park/Walk Mar 20, 2014, 16:06:37

Started Walk: Mar 20, 2014, 16:06:37
Route: New Route
Walk Link: http://runmeter.com/b4eec1c49299bebf/Walk-20140320-1606?r=e
Import Link: http://share.abvio.com/b4eec1c49299bebf/Runmeter-Walk-20140320-1606.kml

http://www.runmeter.com Just Keep Moving!

Bethesda Park Run Mar 19, 2014, 14:10:24

Finished Run: Mar 19, 2014, 14:50:24
Route: New Route
Run Link: http://runmeter.com/b4eec1c49299bebf/Run-20140319-1410?r=e
Import Link: http://share.abvio.com/b4eec1c49299bebf/Runmeter-Run-20140319-1410.kml
Run Time: 40:00
Stopped Time: 0:00
Distance: 3.16 miles
Average: 12:39 /mile
Fastest Pace: 9:22 /mile
Ascent: 145 feet
Descent: 140 feet
Calories: 483

http://www.runmeter.com Just Keep Running!

Trail Run Mar 18, 2014, 15:03:09

Finished Run: Mar 18, 2014, 15:39:34
Route: New Route
Run Link: http://runmeter.com/b4eec1c49299bebf/Run-20140318-1503?r=e
Import Link: http://share.abvio.com/b4eec1c49299bebf/Runmeter-Run-20140318-1503.kml
Run Time: 35:00
Stopped Time: 0:00
Distance: 2.43 miles
Average: 14:24 /mile
Fastest Pace: 8:32 /mile
Ascent: 35 feet
Descent: 39 feet
Calories: 265

http://www.runmeter.com Just Keep Moving!

Ron'sUpdate 106/LostTrailRunner

Ron'sUpdate/LostTrailRunner Podcast by Ron Trail is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.

Garmin View of Today's Workout

Bethesda Park Run Mar 12, 2014, 11:35:16

Finished Run: Mar 12, 2014, 12:26:01
Route: Bethesda Park
Run Link: http://runmeter.com/b4eec1c49299bebf/Run-20140312-1135?r=e
Import Link: http://share.abvio.com/b4eec1c49299bebf/Runmeter-Run-20140312-1135.kml
Run Time: 50:45
Stopped Time: 0:00
Distance: 4.00 miles
Average: 12:41 /mile
Fastest Pace: 9:43 /mile
Ascent: 259 feet
Descent: 265 feet
Calories: 429

http://www.runmeter.com Did a 10 minute warm up, then 5 X 5 minutes in zone 4 with 1 minute recovery after each, then cool down in zone 2. Aerobic Points=13.9 Just Keep Moving!

My 3rd pair of Hoka One One

Just Keep Moving!

Runmeter Run Mar 8, 2014, 11:35:01

Finished Run: Mar 8, 2014, 12:20:01
Route: New Route
Run Link: http://runmeter.com/b4eec1c49299bebf/Run-20140308-1135?r=e
Import Link: http://share.abvio.com/b4eec1c49299bebf/Runmeter-Run-20140308-1135.kml
Run Time: 45:00
Stopped Time: 0:00
Distance: 3.59 miles
Average: 12:32 /mile
Fastest Pace: 9:55 /mile
Ascent: 35 feet
Descent: 39 feet
Calories: 403

http://www.runmeter.com

Just Keep Moving!

Runmeter Run Mar 5, 2014, 15:00:42

Finished Run: Mar 5, 2014, 15:52:22
Route: New Route
Run Link: http://runmeter.com/b4eec1c49299bebf/Run-20140305-1500?r=e
Import Link: http://share.abvio.com/b4eec1c49299bebf/Runmeter-Run-20140305-1500.kml
Run Time: 50:00
Stopped Time: 1:40
Distance: 3.89 miles
Average: 12:51 /mile
Fastest Pace: 8:48 /mile
Ascent: 34 feet
Descent: 71 feet
Calories: 455

http://www.runmeter.com

Just Keep Moving!

Lions Club Park/Walk Mar 4, 2014, 13:51:51

Finished Walk: Mar 4, 2014, 14:22:06
Route: Lions Club Park
Walk Link: http://runmeter.com/b4eec1c49299bebf/Walk-20140304-1351?r=e
Import Link: http://share.abvio.com/b4eec1c49299bebf/Runmeter-Walk-20140304-1351.kml
Walk Time: 30:00
Stopped Time: 0:00
Distance: 1.66 miles
Average: 18:02 /mile
Fastest Pace: 15:07 /mile
Ascent: 73 feet
Descent: 84 feet
Calories: 140

http://www.runmeter.com

Just Keep Moving!

Stone Mountain Mar 2, 2014, 14:36:50

Finished Run: Mar 2, 2014, 15:16:50
Route: Stone Mountain Outside Loop
Run Link: http://runmeter.com/b4eec1c49299bebf/Run-20140302-1436?r=e
Import Link: http://share.abvio.com/b4eec1c49299bebf/Runmeter-Run-20140302-1436.kml
Run Time: 40:00
Stopped Time: 0:00
Distance: 3.10 miles
Average: 12:54 /mile
Fastest Pace: 9:13 /mile
Ascent: 110 feet
Descent: 121 feet
Calories: 373

Aerobic Points=10.32

http://www.runmeter.com

Just Keep Moving!

Runmeter Run Mar 1, 2014, 16:08:41

Finished Run: Mar 1, 2014, 17:47:05
Route: Stone Mountain
Run Link: http://runmeter.com/b4eec1c49299bebf/Run-20140301-1608?r=e
Import Link: http://share.abvio.com/b4eec1c49299bebf/Runmeter-Run-20140301-1608.kml
Run Time: 1:04:19
Stopped Time: 0:00
Distance: 5.00 miles
Average: 12:52 /mile
Fastest Pace: 7:52 /mile
Ascent: 222 feet
Descent: 194 feet
Calories: 619

Easy run/walk around the mountain.

http://www.runmeter.com

Just Keep Moving!