Skip to content
Aug 31 / Sam

Daily Running – Weekly Long Run

Today’s Goal: 7 miles
Actual Distance: 7 miles
Time: 1:14:17
Weather: Hot; Humid; Partly cloudy; 80+ degrees
Time of Day: 10 AM
Notes: Still lacking energy; pace was slow but I was able to run the whole distance, only stopping to blow my nose, eat an energy gel.

Tomorrow’s Goal: REST DAY

Aug 29 / Sam

Daily Running – Just the Facts

Today’s Goal: REST DAY
Actual Distance: 4.15 miles
Time: 38:47
Weather: Sunny; Low humidity; 75 degrees
Time of Day: 12 Noon
Notes: Ran a little better than yesterday (9:23 average pace compared to 10:12); still experienced low energy; I feel a little bit like I have a bug or something; today was supposed to be a rest day, but I had to make up for Tuesday and Wednesday.

Tomorrow’s Goal: 3 miles

Aug 28 / Sam

Daily Running – Snails Run Faster

Today’s Goal: 4 miles
Actual Distance: 5.45 miles
Time: 55:38
Weather: Sunny; Low Humidity; 77 degrees
Time of Day: 12:10 PM
Notes: Sluggish; Energy very low; Not much motivation; A sub-par run; And doesn’t it suck when you are struggling at 4 miles and feel like quitting and a car passes you with a “26.2″ sticker on it? Ugh.

Tomorrow’s Goal: REST DAY (But I’ll probably run to make up for missing two days.)

Aug 28 / Sam

Daily Running – Uh oh…

Uh oh… I lost my mojo.

I didn’t run on Tuesday or Wednesday.

Tuesday is almost excusable because it was such a busy day.

Wednesday is not excusable. Just lost my motivation.

It’s lunchtime now. Work is fairly quiet. I think I better get away while the getting is good and get some miles in!

Aug 24 / Sam

Daily Running – Long Run

Today’s Goal: 6 miles
Actual Distance: 8.1 miles
Time: 1:22:56
Weather: Sunny; No humidity; 70 degrees
Time of Day: 8 AM
Notes: Ran the hills on both sides of the valley; Didn’t want to stop; Added two extra miles.

Tomorrow’s Goal: REST DAY

Aug 23 / Sam

Daily Running – Just the Facts

Today’s Goal: 4 miles
Actual Distance: 4 miles
Time: 39:23
Weather: Cloudy; A few drizzles at times; 70 degrees
Time of Day: 1 PM
Notes: A lot on my mind, which affected my motivation; Ran strong overall.

Tomorrow’s Goal: 6 miles

Aug 21 / Sam

Daily Running – Thursday Double

Round 1:
Today’s Goal: 3 miles
Actual Distance: 3.2 miles
Time: 30:51
Weather: Sunny; not too humid; 82 degrees
Time of Day: 12 Noon
Notes: Energy was low after yesterday’s migraine; ran the distance with two momentary stops to drink water and blow my nose.

Round 2:
Actual Distance: 4.1 miles
Time: 40:00
Weather: Mostly sunny; 80 degrees.
Time of Day: 6:00 PM
Notes: Energy was pretty good; legs sore from the earlier run; ran the distance with two or three momentary stops to drink water and blow my nose.

Total Distance for the Day: 7.3 miles

Tomorrow’s Goal: REST DAY

I am usually wiped out the day after a migraine. I refer to it as “migraine hangover.” No energy. A dull headache. Nausea. Sensitivity to light… a lot of the aspects of the migraine that are dying down.

Typically, I can’t find the motivation to do much on these days. Just getting out of bed is an effort. Sometimes I can go for a walk. After I had a migraine last week while at the shore, I managed to walk 7.5 miles along the boardwalk. But I didn’t run. And I was not happy.

Today I was determine to win back some of the running miles the migraine stole from me yesterday. I was really dragging my wagon in the morning. But I ate well and psyched myself up to run at lunchtime. I was hoping to do 5 miles and just punch the migraine right in the face (or the ass, since it was on the way out). But my time was limited due to meetings. So, I managed to squeeze in a 3 mile run. Correct that: a 3.2 mile run.

The minimum mileage I ever settle for is 3.1 miles. That’s a 5K! Running 3.1 has a great psychological effect on me! While I’m out there I think, This is great! I only have an hour and I’m running a 5K race! That psyches me up. I remember how good I felt completing past races. I hear people cheering. It becomes nearly as satisfying as actually running a race. All that’s missing is a free t-shirt at the end!

So I ran a little more than a 5K at lunch and my time was exactly 30 minutes. In my current physical condition and with a migraine handicap, I’ll take that time!

I had a crazy idea while running at lunchtime. (As if hearing people cheering while running alone on a country road isn’t crazy enough.) I had the idea to run again after work. I know some people who often run twice in a day, but I’ve never done it. Recently, I had read an article about the benefits of running twice in one day. The article inspired me. Today it looked like I would have the chance to run with that inspiration. (Pardon the pun.)

My day worked out such that I had the time to do a run after work and, surprisingly, I had the energy. These migraines I get usually start to wear off after 24 to 36 hours. I think pushing through my first run and then eating a good lunch (salad with grilled chicken) helped me shake off most of the lingering migraine symptoms. When I ran at 6 PM I felt good. My legs were sore, but my energy level felt good. I set out to do at least 3.1 miles again. (The imaginary crowds cheered like wild goons!) Again my solitary-5K time was 30 minutes on the nose. So, I decide to “go the extra mile” and run to 4.1. (Again, pardon the pun and the worn out cliche.) I even finished with the last 2 tenths being uphill. (Oh, what a friggin hero.)

Today, I fought back and feel like I achieved something. I ran twice. I did a double. Take THAT, migraine! I just “dropped a deuce” on ya! (No apologies for that one.)



Aug 20 / Sam

Daily Running – “Houston, We Had a Problem”

Today’s Goal: 5 miles
Actual Distance: 0 miles
Time of Day:

Tomorrow’s Goal: 3 miles

My day was wrecked by a migraine at 9 AM. It started at the exact moment I walked through the door into work. I kid you not. By the time I walked from the door to my desk, my vision was half distorted already. All day, I thought of how I was going to overcome the situation and run. I survived at work until 1:30, which included an hour long mid-year review discussion with my boss (which left me rather bothered). Then I had to call it quits and go home. I thought, If I sleep a few hours, maybe I’ll have more energy to run later. Nope. First, it was tough to get to sleep because I couldn’t stop thinking about several unfairly negative things my boss had to say. (Is it any wonder I get migraines?) After I did sleep, I awoke as a zombie. (Still not much improved at the time of this writing.) And, well, rather than write more descriptions of this condition, here’s a drawing to depict how I felt. A picture is worth a thousand words. In this case, “barf,” “decay,” “slime,” are a few of the sunny ones that come to mind.



Aug 19 / Sam

Daily Running – Letting the Cat Out of the Bag: “Oh Crap, Now I Have to be Accountable”

Today’s Goal: 3 miles
Actual Distance: 4.1 miles
Time: 42:06
Weather: Sunny; no humidity; 83 degrees
Time of Day: 11:45 AM
Notes: Energy was lacking today. Hamstrings are super sore from Sunday’s long run. Had to walk a few times. Got into a pretty good groove after mile 2.

Tomorrow’s Goal: 5 miles

Here comes the cat…

Since I started running with a fair amount of consistency close to four years ago, I have found that I have thoroughly enjoyed running 5Ks a handful of times per year. Having a race on the calendar within my foreseeable future motivates me. That race day is a goal to work toward that offers the reward of achievement – and usually a free t-shirt and bagels!

This makes me want more. And by “more” I mean “longer.” I need more miles. I have run two 5 mile races within the past year, one on a really cold day in November, and the other over hills that were more than I had bargained for. But I need more.

So, where’s the cat, Snyder?

Just before I open the bag, let me say that I was registered to run a half marathon in New York this past March. But I couldn’t pull it off. My 12-week training plan started January 1 and got clobbered by snow and ice left and right. Attempting to train through winter for my first long distance race was not a good idea. However, a bigger obstacle that I could not overcome was a lower back/hip problem that I seemed to have inflicted upon myself after a night of bowling, of all things! I have always hated bowling, mainly because it presents a high risk of public embarrassment. Something I have experienced first hand. The harsh memory of crowds of strangers laughing at me as my grandfather’s old 16-pound bowling ball slipped off my hand and skidded backward away from the alley some thirty years ago should have been enough to keep me miles away from any bowling establishment forever. (That notch carved out in the thumb hole may have worked well for Pop in his day, but it became the cause of my public demise… lurking there for years… waiting… coaxing me to slip my thumb in and give it a whirl. It was a thorn of kryptonite in my achilles tendon, so to speak.) So, last December, I gave into peer pressure. I went bowling. Bowling won again. I could barely walk the next day and running became unpleasant. Add to this my stubborn resistance to seeing a doctor for three months and it all equals race failure in March.

Now, I let the cat out of the bag…

With the advent of warmer weather, abstinence from bowling, and an anti-inflammatory prescription for what turned out to be sciatica, I was able to nurse myself back into shape for consistent running. I have since registered for my second half marathon. Well, the second one I’ve paid for, the first I will actually run – provided I avoid doing anything stupid like bowling. Sunday marked 9 weeks to go until race day.

So, what’s the big deal, Snyder? Who cares?

What? You don’t like my cat, man?

The deal, regardless of how big it is or isn’t for anyone other than me, is that I need a means of accountability. And this gosh-dang website is going to serve as the forum for that, since I own this place. Read it, if you want. Leave comments. Make all the Forrest Gump wisecracks you want. Tell me I’m dumb. Tell me I suck at bowling. (Like I haven’t heard that before.) This is more for me than it is for you. So there.

The cat is out of the bag. My intention is to post a daily update of my progress (in the above format) from now until October 19, or the day thereafter, if I survive the 13.1 miles. If I can get to that day without injury, I think I can make it to the finish line… with my mantra being, “T-shirt and bagels! T-shirt and bagels!” or maybe, “It’s better to run than bowl!”

Jun 26 / Sam


Have you Cena this yet?  The internet is a scary place.

Have you Cena this yet? The internet is a scary place.

Jun 26 / Sam

It’s Going to be a Long Day

06-26-2014 10-26-07 AM

Jun 26 / Sam

Throwback Thursday – “Tommy”

Heron Flight blog - June 26, 2006

Heron Flight blog – June 26, 2006

Once upon a time, in a lifetime faraway, my grandfather owned a diner. From the days of my earliest memories, Pop ran the diner. He rose at 4:30 every morning, without an alarm clock. He started the grills, warmed up the dishwasher, and welcomed the first customers at 6 AM. This was who he was. He made up for it with a daily nap in his downstairs office most afternoons.

For this week’s Throwback Thursday, let’s go eight years back to an old blog post… which will then take us even farther back.

It will be like time travel.

Don’t you love the internet?

Click here => Heron Flight – June 26, 2006 – “Tommy”

Jun 24 / Sam

There’s Only One Prescription


If Run Keeper is going to act like Christopher Walken, how can I resist? I better go for a run!

Jun 19 / Sam

Throwback Thursday – “Gummibearitis”



Eleven years and one day ago…

Please bear with me.

(This goes well with my recent “I stepped on a mini Gummy Bear” Facebook post.)

Originally posted here: Heron Flight Rand-O-Blog – June, 2003.

Jun 17 / Sam

Why Did the Turkey Cross the Road?

I was running along in the 90-degree afternoon when I saw two baby turkeys staring at me from the side of the road. There turned out to be several little ones and two adults. The small ones flew when I got too close.

(But the real turkey is the guy who didn’t think quick enough to hold his phone horizontally. Damn.)