Cofee, Chat and Quick Intervals

Friday, March 20, 2015 · Mike Davis

Happy Friday and Happy Spring! It is 4:45am and I am so excited that it is spring so I got up early! Not really, I woke up early and felt so awake that I decided to get out of bed and start my day early. Aren’t you glad that it is obvious that it is spring! Oh well, looks like another of those winter right into summer with spring be skipped over. Well today is Friday so that means we put a lid on the coffee cup and hit some quick intervals. Let’s roll! My last run of winter was on the dang treadmill this morning. I made the best of it and did some intervals that were in time based and not the typical 400M or 800s. You want to improve your V02 max, run your intervals at 5K pace for 5 minutes in duration. Not easy but definitely improves your oxygen usage as well as your lactic threshold. Followed my run up with some pull-ups and felt like I really rocked it! Probably not, but it was good for me mentally. Great number in attendance last night for Pilates! I was happy to see some new faces and every participant commented at how much they like the class. It is challenging but the enjoyment that comes with it is amazing and helps when it gets difficult. My goal was to create a resource center that brought people together to enjoy the things that will improve their running or other endurance type sports and I believe we are creating something quite special. Lots of laughing and sweating! Things are shaping up nicely for spring running groups. Looks like NFLR will be all over the place between April and all the way into August. Stone Wall Kitchen over and York Maine has once again asked us to put together a training group for their employees so Lew will be over there with Meghan running along Long Sands Beach. Back here in Dover myself and others will be leading a group on Wednesday nights and Saturday mornings of beginners, intermediates and more advance run multiple races between the same time periods as the Stone Wall Kitchen group (April to August). If all goes well and the interest is there we may add on a half marathon group for those that want to roll right through the fall. In between all of that my daughter and I will be down in Portsmouth working with the Runners Alley 10K training group for the Market Square 10K race in June. If that all sounds crazy, it may very well be but it will be a blast being so involved with so many runners and as well as some new ones! Someone asked me what races I plan to run this season and based on our busy training schedule I will most likely run only a few. Besides the races we target for the various groups I will have to see what looks good for my schedule an even then it will only those that I enjoy for various reasons. I have definitely cut back my races and no longer run just to race, but instead choose based on course, particular charity or some other pointed reason. In the future I would still like to lead a NFLR training group that ended with a destination race. That would really be cool! I am really excited that most of the NFLR Winter training group has signed up for the “Reds Race For A Better Community” 5 miler. It will be a lot of fun to see all of them wearing a NFLR shirt as they run the very familiar course. We have had a lot of fun with this group and the race will be a fitting end to this momentous accomplishment. Running through the winter is hard any year, but this year it has been more challenging than ever. A side personal note: Last weekend I did get to visit with my Mother and my daughter Jennifer and her husband came as well. I mostly chatted with Aaron while I let my Mom enjoy her most prized grandchild (no telling). Yesterday I received a wonderful card from my Mother that brought me to tears. She wrote this note in her card: “My Michael, I’m honored to call you “My Michael” it has been “my Mike” as I think of you always. I feel as though you let me hold your heart, oh so gently. I had a beautiful day with you, Jenny and Aaron yesterday. I always feel as if I and Jennifer’s hearts and souls touch one another. I look at you my son and feel your thoughts, you are so much a very part of me” “Hugs and Kisses Always + Forever Mother” Okay I know sharing that might be a little goofy but I am so thankful that I felt compelled. I guess if there’s anything I can pass on to y’all it is to take the time for those that you love and love you. Sorry for the personal moment. This morning’s “quick intervals” are slowing down as I am going to get to “the Center” early for a strength training workout. This has been a pretty good week for me with the exception of not feeling well I have missed only one day of my scheduled workouts but overall I have gotten most of my planned workouts in. Yesterday I did a day of intermittent fasting and that was pretty easy despite walking through our break room and seeing and smelling the leftovers being heated from our potluck the day before. I am looking forward to the weekend and some rest (hopefully), but who knows. I hope you have a great weekend and that spring decides to make an appearance. Once again I would like to apologize to all of my coffee and chat partners for my less (much) than perfect grammar and punctuation. Never a strong suit of mine and couple that with the time of day and as most of you probably notice I could probably use an editor. However “Coffee and Chat” is not supposed to be a formal presentation but more a comfortable and intimate chat over a hot cup of coffee. So please forgive me for my less than perfect writing skills. My coffee cup is empty and because I was up so early I will get this out before many of you even roll out of bed. I truly hope you have a great day and welcome spring! God Bless! Mike