Monday, June 27, 2011

Week ending July 3, 2011

6/27 - 11 miles Am (72 minutes), 7 miles PM (48 minutes)

6/28 - 5 miles (35 minutes)

6/29 - off

6/30 - 5 miles AM (40 minutes), 8 miles PM (56 minutes)

7/1 - 6 miles AM (48 minutes), workout PM (6 x 800, no watch, probably about 5K pace with 200m jog recovery) (9 miles)

7/2 - 10 miles (70 minutes)

7/3 - 8 miles (56 minutes)

Summary: 69 miles for the week. HAHAHAHAH...69. Feeling really stale and wondering if this is what over-training feels like. I'm borderline indifferent about running right now. It might just be that I'm enjoying things with the boys so much that I'd rather be doing that than running. Abs are flaring up a little and I probably cranked too hard getting back into shape this spring. Just kind of going to not worry about mileage for a while and try to enjoy running easy most days.

Tuesday, June 21, 2011

Tree house project

Camden and I started working on a tree house a couple of weeks ago. I promised JJ that I'd take some pictures as we went along. I was doing good at first but as you can see I missed pictures of putting up the walls towards the bottom. The base is about 8 feet off the ground. The house itself is 6 x 8 feet and the front deck is 2 x 8 feet.

First, some 2x6 supports anchored to the tree.

Because Camden and I have been doing this mostly alone, I had to build the main base in the tree because I wouldn't be able to lift it on after building it.

Base is just about done...time to put some more support under it.

We used some 4x4s angled into the tree to add some strength.

For the walls I built them on the ground and used a rope to hoist them into place.

The roof will slope from front to back and there will be a door going out to the deck.

Had to make a couple holes for branches to come through...

Obviously I missed a few steps in the photo sequence.

After I finished with the frame we put down the floor. The only tricky part to that is cutting out holes for the tree! Once the floor was screwed down we started working on the walls. Those were a little tricky to get lined up after I measured and cut the sections. I used the ropes again to get them in place and got a couple of screws in them so I could untie the rope and get them on just right. We had to make more holes for the branches to come through.

Once the walls were on we painted them. Camden did a lot of the painting with his roller on a stick. We made quite a mess but got the job done. After the paint dried we started working on the deck railings.

With the railings done it was now kid safe and Camden was able to help me start the white trim. I did get a little help from Uncle Charleie getting the roof up. We had to be careful getting the holes just right on the roof because we don't want too much extra space around the top.

The next step was getting the trap door and ladder in place. That was pretty easy and Camden helped me do that last night. All that is left to do is a little trim on the other side, shingles on the roof and I will build a door. After that just some accessories and decorating and this tree house will be ready for action! To say that Camden is excited about this project is an understatement. Every night when we finish up for the evening he gives me a big high five and tells me how brilliant I am.

Monday, June 20, 2011

Week ending June 26, 2011

6/20 - 10 miles (60 minutes)

6/21 - 10 miles (63 minutes)

6/22 - 6 miles AM (46 minutes), workout PM (3 miles warm up, 4 x 800, 8 x 200 with 400m jog after 800's and 200m jog after 200's, 2 miles cool down. 2:21.0, 2:22.6, 2:22.0, 2:23.7 (fighting the need to find a bathroom on last 800, pretty much from the start), 31.9, 32.7, 31.4, 31.9, 32.0, 31.9, 31.8, 29.5) Last 200 was pretty much all I've got, and there was a slight tailwind. I would probably be able to pace a 4:00 mile attempt for approximately 215 meters. (10 miles)

6/23 - 10 miles (72 minutes)

6/24 - 5 miles AM (40 minutes), 5 miles PM (33 minutes)

6/25 - Bobcat Bolt 10K - 3 miles total warm up, race in 33:39 (1st, course is probably a little long), 3 miles cool down. Nice morning with the Hockings, Al and Diana, despite rain which was heavy at times. (12 miles)

6/26 - off (You guessed it...treehouse work! When your son says, "Dad, can you cancel running and work on the treehouse with me?" there is only one answer.)

Summary: 68 miles, decking on the porch, door made, trim finished, trap door hardware attached, pulley and basket to house completed (this is so mom can send drinks and snacks over, basically looks like a clothesline with a basket attached)

Monday, June 13, 2011

Week ending June 19, 2011

6/13 - 8 miles AM (60 minutes), 10 miles PM (72 minutes)

6/14 - 6 miles AM (48 minutes), 10 miles PM (67 minutes)

6/15 - missed AM run (took Carter for a walk on the beach in Rye at 5:00 AM so Camie could get a little more sleep), workout PM (5 x mile, legs are still a little heavy and achy so I wanted to do something fairly smooth and comfortable.) 3+ warm up, 5:08, 5:04, 5:00, 4:59, 4:53, 3 miles cool down with a good set of 100m strides. Basically the reps cut down from about 10K pace to about 5K pace. I tried to surge on a different 400 in each rep to work on changing gears a little bit. Picking it up was easy but the challenge is not slowing too much after the surge. (12 miles)

6/16 - 6 miles AM (48 minutes), 8 miles PM (55 minutes)

6/17 - same as Wednesday morning but we went to York beach today, 10 miles PM (63 minutes)

6/18 - 8 miles (58 minutes)

6/19 - was going to do a long tempo but skipped it to work on the tree house. Decided I'd rather spend Father's Day being a dad instead of a runner. Almost done. Just needs shingles on the roof, some trim on the other side and some accessories. Camden and I are having a lot of fun building it together. He did a lot of the blue paint and fetches tools for me while I'm up in the tree.

Summary: 78 miles, 1 tree house

Monday, June 6, 2011

Week ending June 12, 2011

6/6 - 8 miles AM (58 minutes), 10 miles PM (70 minutes)

6/7 - 11 miles AM (75 minutes), 7 miles PM (54 minutes)

6/8 - missed AM run (was up in the night with a sick Camie and couldn't drag my butt out of bed at 5), workout PM (3 miles warm up, 4 x 800, 8 x 200 w 400m jog after 800's and 200m jog after 200's, 2 miles cool down. Tried to be mindful of the heat (85 with 98 heat index) and not worry too much about times. Ended up being 2:24.5, 2:23.6, 2:23.4, 2:23.4, 31.9, 32.9, 31.9, 31.8, 32.6, 33.4, 32.8, 31.2) (10 miles)

6/9 - 6 miles AM (48 minutes), 8 miles PM (58 minutes)

6/10 - 5 miles AM (40 minutes), 5 miles PM (33 minutes)

6/11 - Market Square Day 10K - (31:40, 1st) 3 miles warm up including some strides and a couple minutes quicker, 5 miles cool down out onto New Castle with Lesley, Dan, Pat and Katie. (14 miles)

6/12 - 16 miles (1:55)

Summary: 100 miles for the week with a 10K PR.