100 Days of Summer: What a week!

June 1-7th, 2024

Such a simple saying, a concise encapsulation of the trials and tribulations of life juxtaposed against those great days where everything is easy. We’ve all experienced those days, when it’s literally 75F and Sunny without a cloud in the sky. On those spring or fall days, life can feel easy going, laid back and flowing with happiness and joy. Unless you’re a runner, I think most of us prefer temps in the 50’s, at least I do.

Not everyday is Sunny and 70. Here in North Carolina it’s a common summer weather pattern that the day will start off hot and humid followed by an intense evening thunderstorm only to wake up to a slightly cooler morning. Then the cycle repeats over and over for 100 days with the only disruptions coming from a Hurricane. Life, like the weather has it’s cycles of calmness and joy and moments of disruption and discomfort. Hell, I’ve even experienced all of the above in a 45 minute run.

These first 7 days of the 100 days of Summer were full of great joy and sadness. Plenty of swimming and running along with serving my club and community. These summer miles will yield incredible results in the fall, the effort today will be the speed of tomorrow. Summer runs always slow down, and that’s ok. In this heat I’m not hitting the pavement looking for a new PR, those will come in October.

Here’s one of my favorite Summertime Songs. Things are about to slow down.

“Yeah, the summertime is coming…….. and it’s about to slow down”

Not everyday is Sunny and 70. The best thing about it though, is that we can prepare for those days when it’s stormy and be appreciative of the days that nice. Running builds the emotional resiliency to handle these fluctuations and gives you another opportunity to wake up with the optimism that it will be the best day of your life.

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June 1st, 2024 : Run the Quay 10K

I had great ambitions for running in 2024 when the New Year arrived. My goal was to break 1,000 miles on the year by running 100+ miles each. The plan was to run more this month than last. Thus I started January with 100 miles. I was actually doing good and meeting those goals, up until my cardiac issue arose in April and persisted until I got clearance in May.

• January: 100.25 miles

• February: 103.34 miles

• March: 106.76 miles

• April: 63.58 miles

• May: 56.42 miles

• June: Month-to-date: 24.48 miles

With those ambitious goals I signed up for this local 10K on January 6th. I had every intention of running this race hard and coming away with a new PR. However, not everyday is 70F and Sunny, so instead of racing I set out to have an enjoyable run while engaging with fellow runners and volunteers.

That’s exactly what I did! I never pushed my pace and had an enjoyable race with those around me. I had a relaxed race, took video, cheered on friends and followed up the run with a cold beer with friends.

6.35mi | Avg Pace: 10’13” | Avg HR: 146 | Best Mile: 9’36” | Feeling: Surprisingly Well

June 2nd, 2024: A Breath of water is like…………………..

Here’s something you haven’t read yet in this Substack, I love to swim. I grew up about half a mile from Spirit Lake, ID and spent most summers of my youth swimming in all of the nearby lakes. Spirit Lake, Twin Lakes, Lake Coeur D’ Alene, Pend O’ Reille, Jewel Lake, Hayden Lake, Priest Lake and tubing down the Bumblebee. I spent many summers camping along the St. Joe River and swimming it’s slow waters. In fact, the first wedding ring I ever wore is at the bottom of that river but that’s a story for another time.

In the Army I served as the unit “Master Swimmer”, where I was in charge of our annual Swim Testing and basic Water Survival. Water and swimming has always been something I’m comfortable with. Maybe because I grew up with it, or maybe because my body composition is ideal for floating.

Nowadays, in my adult life the majority of my swimming takes place in the pool at the local YMCA or a nearby lake when I’m taking the Standup Paddleboard out for a float. I’ve been doing my best to get in as much swimming as possible while the weather is good.

Now that you’ve heard my background, all of which consisted of recreational swimming and no competitive swimming, here’s how I almost drowned while the life guard merely looked at me with confusion from their perch.

I was heading to the YMCA for two reasons, to get in a shakeout run following the 10K and then follow that up with a 1,000yd swim. The shakeout run was easy as I took it slow through the shaded pathways of the nearby greenway. With a slight wind navigating it’s way through the tree’s, the run was easy and short. For the duration of the run I was excited to get in the pool!

2.27mi | Avg Pace: 10’18” | Avg HR: 133 | Best Mile: 9’47” | Feeling: Strong

………………….. No Breath At All.

Finally! I’m in the pool and swimming! The water is cool but not cold and after just a few hundred yards I’m warmed up and feeling good. My aim was for 1,000yds. I’m not yet to the point of swimming nonstop for 1,000yds, so I usually break it up between 3 sets of varying distances.

My first rest this morning was after 250yds (10 lengths) where I got some water and stretched out my arms and back. I could feel that I needed more water and was slightly dehydrated from the 10K. I’m old enough to know better than to think beer can rehydrate me. So, I put down the water bottle and turn my attention back to the water.

Another 600yds goes by and throughout I experienced a few foot cramps, but nothing too painful. Yes, it slowed my kicking, but I powered through.

With only 150 yds left (6 lengths) I go under and push on.

At almost exactly half way across the pool, disaster hits!

No, I’m not losing my socks in the pool. That’s gross and I’m not wearing socks anyhow.

In fact,, my foot begins to have a cramp that can only be described as King Kong grabbing my foot and crushing it! I can power through though, so with another kick my calf cramps! PAIN!

I stop swimming and attempt to stand up in the 3ft pool! Now both feet are cramping, King Kong has me by the big toes! I dare not yelp in pain, nobody can see below the water and the grip hold of this giant ape along with my calf muscle attempting the worlds longest muscle contraction hold is devastating!

In my vain attempt to stand up, I’m shaking! If you’ve ever seen me, I have a rather rotund mid-section with a spare tire for a dump truck! As I’m shaking, the water around me starts to ripple. I make a quick glance up at the life guard and this college age punk is glaring down at me in confusion. He doesn’t know what the hell is happening as I reach for the buoys that separate the lanes for some stabilization.

“Stand Up Dummy”, is what I was expecting to hear as the water is only 3ft deep and I’m well above 5ft tall. But no such command is given, just another odd look, with a raised brow in confusion and astonishment.

Now with my feet being crushed by the worlds largest ape, my calf in a bind, that little thin muscle on my shin begins to cramp! My lower leg is in a state of confusion as to what muscle will win this battle of pain. I’m desperately trying not to look like I’m on the verge of collapse and drowning as I Quasi Modo my way to the end of the pool.

I’m now at 900yards with only 100 (4 lengths) to go! After a sip of water and stretching the gorilla is gone and my legs have sorted themselves out. Surely I can knock out another 100yds. It's only 4-lengths. Can’t be that hard.

I made it 50yds.

I tapped out. At 950 yards, my thigh was cramping, both feet, right calf and now my hand. My fucking hand. When’s the last time you had a “hand cramp”, I bet you can’t even remember.

So I pickup all my pride, stuff it inside my gym bag and hobble my way to the showers then make an attempt to sneak out like a ninja.

It didn’t work. The front desk lady told me to have a great day. I nodded and implied I’d be “back tomorrow” and limped out with my ego in check.

Day 2 of Summer Training Complete. Not every day is Sunny and 70.

950yds | Avg Pace: 2’44” | Avg SWOLF: 51 | Best Length: 2’01” | Feeling: Humbled

June 3rd, 2024: The Worst of Days.

At 6:09am I’m back in the pool. Just 16 hour removed from my wrestle match with Kong and my humble stumble back to the Jeep. I told that damn kid “I’d be back”, and here I was.

I dunked down into the pool and started on my lengths with a goal of only stopping once in the 1,000yds. I felt much better after a bottle full of electrolytes and about a gallon of extra water. The lengths ticked by and my breathing entered into a familiar cycle that allowed me to continue motion forward.

During the swim I was thinkin about my Monday evening run with the club. I rarely make it out to Monday runs but on this day, things lined up where I had the opportunity to go get in a run. I’d finish my laps, head home then off to Run Club in the evening.

1,000yds | Avg Pace: 2’38” | Avg SWOLF: 49 | Best Length: 1’53” | Feeling: Redeemed

Not every day is Sunny and 70, but today is that day! It was Sunny and 80F with a cool breeze from the thunderstorms that departed just 30 minutes before the start of the run with the club. The weather was incredible, a slight breeze and most of this run provides a shaded route. What made it even better was that Robert showed up and Tony, all three of us rarely if ever make a Monday run, and now we were all here unexpected. It was a great surprise.

Sometimes I don’t even recognize myself with white hair. Weird.

I showed up for this run for two reasons.

1. To run with my friends on a weekly run I rarely ever make.

2. To hopefully find myself in the weekly poem provided by Maureen. They’ve become something we all look forward to weekly.

I started the run strong, wondering why everyone was letting me lead the way as I was certainly not the quickest feet on the course. Regardless they let me lead the first uphill mile at a pace of 9’36”. After reaching apogee, I dialed it down and settled in for the next 3 miles. The route was clear, the sky blue with scattered clouds providing brief moments of relief from the direct sunlight. The conversations were relaxed and it was great to meet Ken on this run.

The last mile or so is downhill and I kept the pace, fighting against the naturally tendency to roll downhill and pick up speed. This was about the miles not the speed.

After I was done running, I get a text from my son that Elsa, our family dog of 10yrs was “bleeding out”. She had made an attempt to lick and chew through the softball size tumor that had erupted on her back right leg in the last 6 months. The bleeding was new, the tumor we knew would take her life.

With no time for socializing, I made my way home to address the situation. It was a heart breaker. You can read about Elsa in this post about my best friend.

“The Furthest Runners are Best Friends”

Not every day is Sunny and 70. Sometimes it’s heartbreakingly dark. June 3rd has been one of the saddest days of my life. However I did make it into the Poem and that was a highlight of the evening:

At Tavern 42, the sun set low,

Clayton runners, ready to go.

Jesse, our leader, led the way,

As Andrew beat Maureen that day.

Andre’ and Robert, strong and bold,

Their strides like stories yet to be told.

Mike and Tony hearts so keen,

Chasing dreams on paths unseen.

Konko’s joy and Ken's fresh start,

Brought excitement, running from the heart.

A week ahead, with spirits high,

Running dreams beneath the sky.

4.02mi | Avg Pace: 9’26” | Avg HR: 154 | Best Mile: 9’23” | Feeling: Heart Broken

June 4th, 2024: Don’t Cry in Goggles

I didn’t get home until about 11:00pm the night before and running on little to not sleep. I dreamt about my dog over and over, at one point begging her for forgiveness for leading her to her death.

My usual routine was now out of order. I simply couldn’t bring myself to run that morning and instead delved head first into work. Making a valiant attempt to distract myself from the sadness consuming my heart. It worked for a little bit, good enough to get me to the pool at 3pm.

I know working out helps out. I know physiologically that exercise increases endorphins and helps when things are tough. With this knowledge I again find myself in the pool for 1,000yds. I really don’t remember how many times I stopped. Enough to breath and get the tears out of my goggles. I don’t recommend trying to swim-cry. It’s ugly and almost impossible. At least I didn’t look at wild as I did just 2 days prior when my body decided to cramp up.

So I go about my 1,000yds. Stopping when needed and going when I could. I knew it would help, and it did.

1,000yds | Avg Pace: 2’50” | Avg SWOLF: 53 | Best Length: 2’07” | Feeling: Sad

June 5th, 2024: Selfless Actions Help

“MMMMEEEEEOOOOOOOOOW” - Over and over and over again! The sound simply would stop. Our fat, over-fluffy tabby cat “Wren” won’t shut up. She screaming for someone to come give her pets. It’s obvious she misses Elsa. Those two would sleep together and snuggle together. Now Elsa is gone, so Wren demands my attention.

For a decade I’d step out of my bedroom and there would be Elsa laying, waiting. Then after rescuing Wren, I’d find them together. However this morning is different, no Elsa, only a screaming Wren. So I grab this ball of fur, make my way downstairs and provide the comfort she’s looking for. I wonder if she knows she’s helping me too?

Since I was up at 5am, I gave no pause to the idea of going back to the pool.

Another 1,000yds. This time without stopping to empty out my goggles. The laps went by one after another and before I knew it, it was over.

1,000yds | Avg Pace: 2’33” | Avg SWOLF: 48 | Best Length: 1’51” | Feeling: Numb

Global Running Day:

Before sending Elsa across the rainbow bridge, I had planned an event for the club for Global Running Day on June 5th. I didn’t want to back out of it and continued on with the event. In part because I said I would and also because I know that serving my friends and community makes me sleep better at night.

It was great to see so many from the Club and to celebrate the day with friends and a run. I left feeling better than I did when I showed up. I also had the opportunity to have a post run beer and pizza with Christopher and Justin, two runners whom I don’t know to well and it was great to make a connection over food and beverage.

3.13mi | Avg Pace: 10’08” | Avg HR: 150 | Best Mile: 9’41” | Feeling: Blessed

D-DAY - June 6th, 2024.

In another life, one where I was awarded the St. Barbara’s Medal, the Patron Saint of Field Artillery, I’d have winced at the word “repeat”. I’m glad those days are behind me and I can just say it in everyday terms like a normal civilian. Even as I typed it I thought “wait, that isn’t right. Repeat. Nah”.

Flashbacks, yeah they happen. However today was to be a “repeat” of previous days. Wake up, hit the pool in the AM and another run in the evening. I’m usually a hit or miss on the Thursday runs and was on the fence about going. I really didn’t make the decision to go until the very last minute.

The water temperatures at the pool are slowly creeping up as the summer months progress along. The water was still cool but not enough to cool me down once I was swimming. After seeing so many runners in the club last night, I felt renewed and able to tackle the world again despite the lingering presence of sadness just a moment away.

My time in the pool is becoming sacred. It’s a coordination of breathing, body movements, time and distance. Unlike running, where my phone is with me, for the 30 minutes I’m in the pool I’m disconnected and only focused on the task at hand.

1,000yds | Avg Pace: 2’30 | Avg SWOLF: 47 | Best Length: 1’52” | Feeling: Better

I generally don’t run on Thursdays and I’m certainly not consistent with my presence there. But tonight I was encouraged to go by my wife. She can easily sense that Elsa’s departure is heavy on me and running makes me feel better. All it took was her asking me 3x. “Hey, you’re running tonight, right?”. My answer was always the same. “I’m not sure, just not feeling it.”

The next question caught me a little off guard. “What time will you be home?”.

I picked up what she was putting down. I needed to go run and enjoy a beer.

Temperatures rose to 90F and it was a tough day for running, however I was committed to 5-miles, pace be damned. After saying hello to as many people as I could, putting out the announcements we were off! It was a smaller group than usual with graduations, family in town and the heat dialed up.

It was only 5-miles. I could make it. I’ve deal with worse and hell, I am choosing to be here.

We had a few new runners show up, one of which retired from the USAF after an illustrious career within the Special Operations community. It was great to meet another Veteran and I hope he had a warm welcome and decides to come back for more runs in the future.

5.02mi | Avg Pace: 10’31” | Avg HR: 142 | Best Mile: 10’05” | Feeling: Overheated

June 7th, 2024: Summer Pool Time

I made it. One week into Summer Training and what a week it was. From completing a 10K with friends to the loss of my family dog.

Not everyday is Sunny and 70.

Somedays it takes all you got to get through the day.

I was feeling much better by Saturday and with the Jeep stripped down, I decided to hit the pool for one more 1,000yd swim. This time at 2pm when all the kids were making waves that could rival a breaching Orca.

Through the adversity of these child-made waves, I perservered and made it another 1,000yds feeling pretty good.

1,000yds | Avg Pace: 2’33” | Avg SWOLF: 49 | Best Length: 1’53” | Feeling: Improving

Not Everyday is Sunny and 70…………………

Overall this week was full of ups and downs and I’m thankful to my wife, kids and friends. All this grief over a dog, but not just any dog. Queen Elsa Von Snow. This isn’t my first experience with a close death, but it never gets easier and I know in time she’ll be nothing but a good memory and will bring a smile to my face.

If you’ve read this far, I implore you to never give in to depression and sadness. Keep moving. Keep moving your body. Especially on the days you don’t feel like it. Those are the times it’s most important. Get the blood flowing and the endorphins pumping. It will help, I know it.