Northshore Trail Run (Murrell with Daniel)

I had the great pleasure of running for the first time with one of my buddies, Daniel. He started running about six months ago and has lost about 30 lbs. so far. His long runs are around the 10 mile mark and he continues to improve. He doesn't get a change to run the trails, so when we had the opportunity to get together today, he decided to hit the trails with me.

Since this was his first time on the trails, I decided to take him to one of my favorite loops at the Northshore Trail. We headed east from Murrell Park and looped back once we reached Northshore Blvd. My training plan called for a 4 mile run, so when we arrived back at Murrell, we had to add on another mile. We ran west for about a half mile, than doubled back.

Cross Training and Cute Restroom?

I decided to mountain bike for some cross-training today instead of going to the gym for my strength training. I rode from my house to the Murrell Park entrance at the Northshore Trail (about 2.5 miles) , then rode the trail to MADD and back to Northshore Blvd, then back to Murrell (about 6 miles). Once I arrived at Murrell I pointed my front tire for home (another 2.5 miles). So my total ride was about 11 miles, 6 of which were on the trails. Here's a screen shot of the trail portion:

Mountain biking the Northshore Trail.

Knob Hills Trail (Dunham)

My trail run today was fantastic. For the second run in a row, my calf muscle didn't bother me. I felt so good that I didn't want to stop. I also ran at a faster pace than usual. No lung problems. Lots of energy. Fantastic!

As mentioned previously, I am trying to get out and experience some of the other trails in the Dallas / Fort Worth area. I've decided to start with the trails surrounding Lake Grapevine. Today I ran part of the Knob Hills Trail, starting at the Dunham Road trail head and heading southward.

My training plan called for a 4 mile run today. So my intention was to run about 2 miles, then turn around and run back. But I was enjoying the trail so much that I keep going until I ran into a very wet swampy area that was significantly overgrown. Instead of trudging through the swamp, I turned around and headed back.

Here's a map of my run, followed by some pictures from the Knob Hills Trail.

Trail Running Uphill

I came across a great video of Scott Jurek teaching proper technique for trail running uphill. Enjoy!

Strength Training for Endurance (W1D2)

Last week I wrote about restarting my strength training program. Once again, I was able to get off to a good start, but didn't follow through the rest of the week.

I was planning to strength train on Monday, Wednesday, and Friday of last week. I made it Monday, but was very tired on Wednesday, so decided to take a rest day. I had to push my Thursday run out to Friday, which meant I had to push my strength training out to Saturday, and that just didn't pan out.

So I ended up strength training one day last week!

Week 10: I Ate Too Much!

I missed the mark again this week, but for one reason and one reason only... I ate too much! I would love to blame it on an outing with my kids to CiCi's Pizza where I definitely ate my moneys worth, or on a welcome home party for a good friend who has been overseas for six months. However, in both situations, I ate too much. My own fault. No excuses. No blame. I ate more points than I had. And as a result, I gained weight. Bottom line, if you eat more calories than you burn, you gain weight. And that's what happened.

So, once again I find myself hitting the big reset button. I realize that if I am to achieve my weight loss goal, I must remain focused and do the heavy lifting, so to speak. So here we go again...

Weight Loss Summary

• Week 1: Lost 4.0 lbs
• Week 2: Lost 3.1 lbs (07.0 lbs total lost)
• Week 3: Lost 2.6 lbs (09.7 lbs total lost)
• Week 4: Lost 2.0 lbs (11.7 lbs total lost)
• Week 5: Lost 1.6 lbs (13.3 lbs total lost)
• Week 6: Lost 1.5 lbs (14.8 lbs total lost)
• Week 7: Gained 0.4 lbs (14.4 lbs total lost)
• Week 8: Lost 3.1 lbs (17.5 lbs total lost)
• Week 9: Lost 2.2 lbs (19.7 lbs total lost)
• Week 10: Gained 0.9 lbs (18.8 lbs total lost)

Rocky Point Trail

I decided to change it up a bit today for my long run. I typically run the Northshore Trail. But I've decided to start checking out the other trails in the area, just for a little variety.

Today I ran the Rocky Point Trail in Flower Mound, TX. I started at the trail head on High Road with the intent of running to Lake Grapevine and back. From some previous research I thought the trail was just under four miles long. My training plan called for a six mile run today. So Rocky Point was a little longer than planned, but I decided I would run the first three miles and then turn around.

Boy Scouts to Rockledge Trail Run

I ran on one of the most beautiful parts of the Northshore Trail today, from the trail head near Boy Scouts to Rockeldge Park and back. My training plan called for a 4 mile run yesterday, but I couldn't get away from work long enough to make it to the trail, and I didn't feel like doing the treadmill thing, so I just pushed my scheduled run out to today. I'm glad I did. The weather was awesome and the view was far better than I'd ever get on a treadmill!

Northshore Trail near Rockledge Park.

Northshore Trail from Rockledge Park trail head.

Northshore Far Gate Trail Run Pictures

I ran the Northshore Trail again today. My legs were a little heavy from the strength training I did at the gym yesterday. I know I need to include strength training in my weekly routine, but I also know I need to watch out for overtraining.

I started at the Far Gate and ran about two miles in, then turned around and ran back out--right in line with my training plan for today.

Restarting Strength Training (W1D1)

About three weeks back I wrote about starting a strength training program. Unfortunately, my effort only lasted two days. This was around the same time that I was struggling with overtraining. So I abandoned the program.

However, I know strength and core training are important for endurance running and for long term health in general. So I've hit the big reset button and started my strength training program again.

Week 9: Weight Watchers While Traveling

Over the last week I lost 2.2 lbs. Ya baby! I am actually surprised that I lost so much. Why? Because I was traveling on business and eating at restaurants most of the time. I'm not saying that there is anything wrong with restaurants. Actually, I ate some incredible meals at some of the finest restaurants in the Houston area. However, from a Weight Watchers perspective, tracking points at non-chain restaurants can be difficult.

Instead of obsessing over the numbers I just made sure that I ordered good healthy food and that I practiced portion control. Instead of eating the entire plate of food brought each time, I ate the portion that I would typically eat if I made similar food at home. At some point in the future, after meeting my weight loss goal, I know I will switch to this type of approach. So I am OK with getting a little practice under my belt. Besides, the food was incredible!

L-Five Trail Run Report (05.7 Miles)

I just realized while writing the title to this post that I ran almost the exact same distance as last Sunday, but about 10 minutes faster. Cool!

I didn't feel so good for the first few miles--sore calf muscle, coughing, some minor discomfort in my chest. But about mile four, just when I was about back to the Jeep, I started to feel better. So I kept going. I'm glad I did, I enjoyed the last mile or so.

Length: 05.74 Miles over 1 Hours and 15 Minutes (13:05 pace)

Today I ran at the Northshore Trail starting at the N. Park trail head and heading south east to Rockledge Park, then back to N. Park, and continuing on to Northshore Blvd., then back to the the N. Park trail head.

Houston Memorial Park Trail Pictures

I was in Houston for business part of last week. I was able to get out for a run in the morning on Wednesday and Thursday. My hotel was about 3 miles from Memorial Park so I decided I would give it a try. I had heard about the trails at Memorial, that they were a good option for train running in the city. I was impressed.

Most of the trails are fairly short, but if you sling them all together you can probably get about 8 miles or so, including the green out and back trail. Following is a map I found somewhere online...

Houston Memorial Park Trails

My Confession

This morning I had four affairs, all before breakfast. It’s a good thing my wife doesn’t get jealous. Over the years she has grown accustomed to my ways and is tolerant of my need for a little adventure on the side. For clarity, I will say that four in one day is a little unusual, even for me. I do have a regular close to home, but I rarely get the variety like I had this morning. The following is my confession.

I was in Houston on business. I awoke early in my hotel room. I wish I could say that it just happened. But to be truthful, I planned it. I knew I would be eager that morning so I contacted some of the locals and asked them for advice. They told me exactly where to find what I was looking for. They told me when I arrived to ask for Purple. That seemed strange to me, but I followed their instructions.

Week 8: Weight Loss Goal Back on Track

I was pretty frustrated last week when I weighted in. I had gained about a half pound instead of losing weight. In hindsight, I think the gain was good. I was starting to get a little lax about tracking my points and staying within my calorie budget. The small gain was a wake up call that I must remain focused on achieving my weight loss goal. Although I now have a red mark on my record, it was a motivator that I needed.

This week I hit the big reset button and regained my focus. In addition, I only ate a partial amount of the points I earned through exercise. My intent was to catch up from the misstep last week. My approach was successful...

L-Five Trail Run Report (05.7 Miles)

I was so excited about getting out for my long run today. But after about 3 miles of bliss, everything started to go wrong. I've spent the last few hours icing my leg and trying to get rid of a major headache. Details to follow:

Length: 05.73 Miles over 1 Hours and 25 Minutes (14:52 pace)

My training plan called for a five mile run today. However, I was feeling really good this morning so decided I would shoot for 6 miles. I ran at the Northshore Trail starting at the Murrell Park guard shack and heading east on the lower loop. I was able to continue along the trail until I almost reached the point where the trail runs along side Sentinel Oak Drive. At this point I came across a small stream that had flooded over the trail.

Flooded portion of lower Northshore Trail between Murrell and Boy Scout.

The flooded portion was wider than I could jump across, and I didn't feel like getting my feet soaked at this point, so I doubled back to Northshore Blvd and headed east on the upper loop.

More Northshore Trail Flood Pictures

Today I took more pictures of the flooding along the Northshore Trail. As you will see, the current flooding is no where near the levels we had in 2007. But first, a quick run report.

My training plan called for 40 minutes of cross-training today. Typically I would ride my mountain bike along the Northshore Trail for my cross-training. However, as you can see by the sign, the trail is still closed to mountain bike traffic. I was a little confused as to when we can and cannot use the trail. At the Murrell Park gate, the attendant said the trail is open to foot traffic but closed to bike traffic. No problem, I can do the foot thing.

Northshore Trail closed due to flooding.

Northshore Trail Flood Pictures

I ran the Northshore Trail again today. I was interested to see how the trail faired after the flooding in North Texas yesterday. Before I get to the pictures, I'll give a couple of quick trail run reports.

First, during the storms yesterday, I wasn't comfortable running the trails. We had flood warnings, the police were closing roads in the Flower Mound area, and we had tornado watches (one eventually touched down in Dallas). I thought it best just to stay inside. So I hit the treadmill for a slow 4 mile jog. I had no issues with my legs or lungs.

The rain stopped last night and the police opened the roads. So I headed out this morning for a run on the trail. My training plan called for a 3.5 mile run. But I ended up adding another mile due to some detours along the way. The detours weren't because I couldn't get through the trail, but instead, that I checked out some areas off the trail (described below). Anyway, the run felt good. As with yesterday, no issues with my legs or lungs.

Gotta Love A Wet One!

My trail run today was awesome! I ran naked like I've done in the past. It's been raining most of the day, so the trail was nice and wet. I figured there wasn't much point in wearing a shirt since it would have been soaked within a few minutes from the rain.

My training plan called for a 3.5 mile run today. I decided to start my run at the Murrell Park entrance and to run north-west to the MADD shelter, clockwise on the Northshore Trail (which is the wrong direction on the one-way paths--however, I was the only one out there, so no problem!). I also knew from previous runs that this loop would only get me slightly over 3 miles. So when I arrived at MADD, I keep going north-west, adding a little over a quarter mile, and then looped back to MADD through the bamboo forest. I then continued from MADD back to Murrell Park. The total run was about 3.8 miles. Perfect.

Week 7: Oops!

Today was my Weight Watcher's weigh-in day. Over the last week I gained about a half pound. Oops! I suspect my weight increase had something to do with the long weekend festivities that I participated in. Probably drank a little too much and ate a little too much. But hey, that's what long weekends are all about!

I will also admit that I have been less focused on accurately tracking my points over the last week. I think I started to get a little lax with the details and probably missed some points here and there. Regardless, I've learned my lesson. I will hit the big reset button and get focused once again on staying within my points and continuing to pursue my weight loss goal.

Weight Loss Summary

• Week 1: Lost 4.0 lbs
• Week 2: Lost 3.1 lbs (07.0 lbs total lost)
• Week 3: Lost 2.6 lbs (09.7 lbs total lost)
• Week 4: Lost 2.0 lbs (11.7 lbs total lost)
• Week 5: Lost 1.6 lbs (13.3 lbs total lost)
• Week 6: Lost 1.5 lbs (14.8 lbs total lost)
• Week 7: Gained 0.4 lbs (14.4 lbs total lost)

Onward!

L-Five Trail Run Report (06.3 Miles)

I enjoyed my trail run today. As was the case with my mud run, I had no issues with my legs or lungs. My mental condition was good. I experimented with Gu and Nuun. Overall, I would say it was a good run.

Length: 06.30 Miles over 1 Hours and 18 Minute (12:25 pace)

My training plan called for a four mile run today. However, I didn't cross-train like I was scheduled to do yesterday. I ended up participating in a serious of long-weekend activities and just didn't get around to my mountain bike ride. So I decided to tack on a couple of miles for my run today.

I ran at the Northshore Trail. My initial loop was from the Murrell Park entrance to Northshore Blvd and back. For the second loop I continued to the MADD shelter and back. These are the two loops that I run the most during the week. I was surprised to see I ran a little faster pace than usual.

A Muddy Mess

My trail run today was a muddy mess, and I LOVED every minute of it! Due to a storm that came through last night, the trail was covered in puddles, and I made a point to hit EVERY last one of them! I'm not sure what was so different today, but the experience made me feel like a kid again! I haven't had so much fun in a long time!

My training plan called for a 3 mile trail run. I picked a portion of the Northshore Trail that I know to be just over 3 miles and set out about 9 am this morning. The storm also brought a nice cold front (or the front brought the storm). Instead of the typical 90+ degree temperature that I've run over the last couple of months, today was about 75 at the start of my run. It was AWESOME!