Happy Flag Day

I am the flag of the United States of America.

I was born on June 14, 1777, in Philadelphia.


There the Continental Congress adopted my stars and stripes as the national flag.



My thirteen stripes alternating red and white, with a union of thirteen white stars in a field of blue, represented a new constellation, a new nation dedicated to the personal and religious liberty of mankind.



Today fifty stars signal from my union, one for each of the fifty sovereign states in the greatest constitutional republic the world has ever known.



My colors symbolize the patriotic ideals and spiritual qualities of the citizens of my country.



My red stripes proclaim the fearless courage and integrity of American men and boys and the self-sacrifice and devotion of American mothers and daughters.



My white stripes stand for liberty and equality for all.



My blue is the blue of heaven, loyalty, and faith.



I represent these eternal principles: liberty, justice, and humanity.



I embody American freedom: freedom of speech, religion, assembly, the press, and the sanctity of the home.



I was created in freedom. I made my first appearance in a battle for human liberty.  God grant that I may spend eternity in my "land of the free and the home of the brave" and that I shall ever be known as "Old Glory," the flag of the United States of America.

Wordless Wednesday

Wordless Wednesday 
(inspired by http://kris-lawrence.com)

I interrupt this...........

I interrupt this running season to bring you....."Runners Knee" aka "Strained Knee" can also be called "Sprained Knee" or "Patella Tendonitis."

I knew better, I had advised others to avoid this mistake AND yet I still got sucked in....I over trained, I over worked...I over did one type of workout.  

For me it was Hill training.  Curse you HILLS.  Forsake you HILLS...if running you did not make us so strong, I would never ever run you AGAIN!

My wife had the opportunity to work some "OT" last month, so instead of running my routine route (nearly flat), I ran on Fort Lee.  The roads on base have a very pronounced crest and try as I might to avoid the extreme slant of the roadway, I still logged miles on uneven footing.  After the Fort Lee runs we went camping over a long weekend.  The course I mapped out was 11 miles over some very hilly terrain.  My Saturday run was so enjoyable that I ran it on Sunday as well, back to back days over a very hilly course.  A week later I ran the beautiful but hilly Williamsburg "Run for the Dream" Half Marathon with a bonus 7 miles before race start.  I estimate I packed 6 months worth of hill routines into 4 weeks.  With these grueling workouts, I made gains on hill performance, then like a thief in the night, my running world changed.

During a routine run, I laced up my shoes like normal, walked out of the house and took a few short strides and next thing I knew...pain in my right knee.

For a month I tried to self cure this pain....and continued to run.  During this time the first few steps were the worst, major pain around my knee cap, not under it but around the center and edges.  After a mile or so I could work my way past the pain and run some quality miles.  Realizing I needed to get off the hills I returned to flat surfaces and the track.  I even ran one of my fastest miles in a long time, then the next night I could not run anymore.  I started off on a routine run and had to stop after the first mile.  Too much pain which had me altering my stride...it was National Running Day.  I was crushed.

Of course I was already knee deep (no pun intended) into internet research on what could have happened.  Although 90% sure I kept my mouth shut when I went to see the doctor.  A nice young female doctor asked me about my injury, my life style, my running and proceeded to poke, push and twist my knee for signs of the cause.  Thankfully NO STRUCTURAL damage.  Since I had no trauma she asked about the weeks leading up.  Then with a deep breath she gave her diagnoses, "You over worked your knee and the tendons (Patella tendon) are irritated." Then the words no runner wants to hear "You need REST...two weeks no running."  I've been given a treatment routine of RICE = Rest, Ice, Compression and Elevation w/Motrin to bring down some inflammation.  YUCK...but I will follow doctors orders.

On the bright side she did call me an EXTREME Athlete, that made my MONTH.

Running Mind Dump

My Ultra Marathon Running Mind Dump – AKA What goes thur my mind while running…PB and J, Pancakes, JESUS ROCKS, Christian music, Ginger snaps, Ultra marathons, Nike, Shoe fetish, High School, McDowell class of 1982, Olympics, Kara Goucher, Paul Radcliffe, Road Runner and the Coyote, Billy Mills, Robbie Benson, Gillian’s Island, Big Foot, Penn Relays, USA vs the World....

Un-Running Related:

-- Food recommendation:  I’ve rediscovered peanut butter sandwiches, not PBJ, just the peanut butter…oh in the name of Ninjas, they are good!

--  Food thought: The perfect pancake is a work of art, timing, gravity and thermal dynamics.

-- Music recommendation:  Enjoying the bands: Building 429 and The Afters, yes it is Christian rock.  Give it a try!

-- Cookie recommendation:  Ginger Snaps!

Running Related:

-- Am I the only one who watched the USA womens relay team and thought…oh I wish I could fly like those girls…

-- Something in my mind snapped, after the 75 mile Ultra…a marathon seams more do able.  I hope I don’t recover.

--  I think I have a thing for running shoes…I presently have 7 pairs of Nike Air Pegasus shoes in my closet.  Pls don’t judge me…

--  I miss the Road Runner cartoons on a Saturday morning.

--  I never really missed my High School years, but with the Olympics coming, I sure wish I would have ran track more serious. 

--  I really can’t wait for the Summer Olympics to begin, Go Team USA and UK Marathoner Paula Radcliffe

--  Bizarro-World thought:  Who would win in a Mud Run, Gillian or Ginger?

-- Last running movie I watched, Running Brave with Robbie Benson (1964 10,000 meter US Olympic gold medalist, Billy Mills), great story, and a good subject. I highly recommend it.

-- If there was a Big Foot, would he be better at the marathon or sprints?

 -- May 2012…where do the years go?

What goes thru your mind while running? Post a comment below and tell me about it.

You can follow me on Twitter @cledawgs


What do you think about when your out running? Tell us about it pls leave a comment below.

Caption This Picture Contest

Running Theme Caption This Picture Contest

To enter, it's simple 

#1 leave a caption for today's picture, 

#2 follow the blog and 

#3 repost the link below for your followers on Twitter, and/or Facebook.

 Blog Contest: http://bit.ly/uJKMVp
 To enter: lve caption, follow blog & repost link for your followers  Winner receives race sawg gift

Winner will receive a mystery race sawg gift.

June's Guest Post

June's guest post is Lisa Gonzales, from Alta Loma, CA. 

I ran across Lisa's blog during my early days on Twitter, and I have been inspired by her running ever since.  I hope you enjoy getting to know Lisa, I hope to one day run a race with her.

How did you start and how long have you been running?

I started running in January 2009. I weighed 220 lbs when I started and started out with a run/walk program. It was more walk than run. I gradually reduced the walking and increased the running until I was just running.

You have an alternative transportation system to get to and from work.

On my 40^th birthday I weighed 300+ lbs, never enjoyed walking and running wasn’t an option because my knees were bad. I started riding my bike and worked up to where I could ride to/from work without being exhausted. I found that I really enjoyed bike commuting. It’s a lot less stressful than driving to work in the morning and it gives me a chance to decompress on the way home. I’ve continued it even after losing the weight. Now it’s about being green and saving money on gas so I can enter races! :)

This year, I decided to try running to work because the only thing I didn’t like about bike commuting was rainy days. I love running in the rain though so I thought I would try it on rainy days. That’s been a lot of fun and lets me get in doubles on the days I run commute.

What makes it easy for me to run/ride to work is that I only live 5.5 miles away so I can do as little as that or as much as I want (take the long way). When I run, I usually run between 6-7 miles each way. When I ride, it’s usually between 16-30 miles round trip. I can do most of that on the bike trail that connects the town I live in with the town I work in so it’s really stress free!

What was your first race?

A trail 5K, I had no idea how hard it would be and thought I was going to die! I weighed about 200 lbs and the hills just about killed me. My time was 51:31.

What were your thoughts when you crossed the finish line?

I was happy I didn’t die! Seriously, I think I had a whole range of thoughts. Happy to finished, frustrated with how slow I was. I was determined to get fitter/faster.

What’s your next race?

12 Hour – The Nanny Goat 12 Hour in Riverside, CA. Timed races are a lot of fun, there’s no pressure. Whatever you do, you do. You’re usually on a loop course so you get to know the other runners.  You get to see everyone, the fast/the slow because they’ll either pass you on a loop or you’ll pass them.

What is your proudest running accomplishment?

My proudest running accomplishment was the Lovell Canyon Love Me Two Times Challenge in Las Vegas last year. The Love Me Two Times Challenge has you pick one of their races on Saturday and another on Sunday. They have everything from 10K to 100 Miles. I chose to do a half marathon both days. It was my first back-to-back races and I wanted to run them smart. I surprised myself, the first day, I got a 7 min PR and won my age group even though I ran it “easy.” I was worried I’d run too hard to do well Sunday but I felt great the next day and ended up getting another 7 min PR, going sub 2hr for the first time in a half, AND winning the women’s race! My mom was there and that made it more special.

Do you listen to music when you run?  Why or why not?

I listen to music probably 50% of the time, mostly when I run early in the morning. Also on long runs because I can focus on that instead of pain/tiredness.

What is the longest distance you have run?

 45.6 mile at the New Year’s One Day 12 Hour in San Francisco.

Craziest thing you have found while running?

I haven't found anything weird, just always happy I find my way home. Especially on the trails. :) 

Who is your favorite runner?  Why?

 I have 2. One is Desi Davila because she has a lot of heart and she’s worked really hard to get to the level she’s at. My other favorite is Megan Aborghast, an ultra-runner who is kicking butt at 50 years old! It gives me hope, I have some fast running years ahead.

Who would win in a Ultra-marathon, Sherk or  Gumby?

Gumby would win because he has great form. It’s almost like he glides along effortlessly. :) Heat might be a problem for him though.

What is the address to your blog and what is the one thing you would want my readers to know about your running experiences.

My blog is http://runlikeacoyote.blogspot.com/ 

The most important thing I've learned with running is that the ONLY limits we have are those that we've placed on ourselves. You CAN do more than you think you can. You CAN go farther than you think you can. It just takes time and patience. 

MAY, A RUNNING LOOK BACK…

If you have been following my blog you know my goals for 2012 are as follows:

I WILL Run:

- three marathons

- 1500 miles this year

- a 20 miler once a month

- a 24 hour run with 75 miles (check)

- a race at least once each month

- all of my scheduled training runs and not have more then two days off in a row without a really good reason (i.e. marathon or ultra recovery)

And the biggest goal, get my friend Susan C. thru her first marathon. (check)

If you have not been following my blog, shame on you, but I forgive you.

So five months into the year let’s see how we are doing.

Run 3 Marathons:  One down two to go…. It has been over two months since Shamrock marathon and I’m getting the itch…the marathon itch.  As it stands right now my second marathon of 2012 will be the Marine Corp Marathon 28 Oct and my third marathon will be Norfolk’s Freedom Marathon 11 Nov.  I’ve signed up and paid for both so I have some skin in the game…the money is on the line.

Run 1500 Miles:  In May I ran 126.57 miles over 18 days, barely exceeding my goal for the month.  I was hoping for more miles this month, but after the beating my feet took from April’s Ultra, I’m happy with what I got.  With five months of the year gone I have 668.35 miles in the bank.  I’m ahead of my target, so far so good.  May’s miles got me closer to the 10,000 mile mark!

May’s Run: Just one race and one 20 miler in the month of May.  I ran in the Run for the Dream Half Marathon in Williamsburg.  And although only a half marathon, two friends and I ran an extra 7 miles prior to race start to make this a 20 Mile Run. Killing two running birds with one run, this 20 miler was my 6^th of the year.  My goal for the race portion was to finish the half in under 2 hours, I did just that coming in at 1h58m38s.  I did NOT go more then two days in a row missing a run, and I made all but one planned run.  The day I missed was along shot to begin with so I’m not going to be hard on myself.

May’s Favorite Blog Post:  Your minds eye has a picture of you, that may be a bit different then reality.  Check it out 

You can follow me on Twitter @cledawgs