Renaissance Granddad

Latest Posts

A Strong 4-Mile Run – Music by Albany Down

The Outer Reach - Albany Down

The Run – 4.25 Mile Harper Loop

So I ran yesterday for the first time since last Wednesday. The reasons I didn’t run are: I worked at Target on Thursday and Friday, then on Saturday I helped my son Peter and his family move into their new apartment.So each day I was tired and on Sunday I just collapsed!

Anyway last Wednesday’s run was my four-mile Creek Out and Back run. And I ran it a little over a minute faster than the previous time I had run the same course. There is improvement!! So yesterday I decided to run another four-mile course. I chose the course that I call Harper Loop and it is one of the few courses that I run that has a hill or two in it.

read more

A Slightly Different Morning Workout…..

Of Sea & Stars - Terra Guitarra

….With Some Great Music from Terra Guitarra and Joseph L. Young

The Morning Workout

So every non-Target working I try to do a workout that includes a tuning in warm up (Long Ek Ong Kar) followed by a 7:30 minute Kundalini and regular exercise set that includes

Lower spine flex
twists
side bends
shoulder shrugs
head rolls
alternating knee to chest
alternating leg raises
double leg lifts with a 5 lb exercise ball
arm lifts – on back legs at 90 to floor and extend up arms with the 5 lb ball (lifting head also)
bicycle
pick me up (butt raises)
expand and contract legs with legs on 45 degree angle

read more

Two Four Mile Runs – Two Great Albums Make for a Nice Weekend

Heaven and Beyond - Knight Area powers one of my weekend runs

Two Four-Mile runs highlight the Weekend…

So last weekend was a great running weekend! On Friday I ran my first 4 mile run of 2017. I followed that with a 3 mile walk on Saturday and capped the weekend off with another 4-mile run on Sunday. Adding the two four-mile runs to my 3.25 mile run from earlier in the week, the result is 11.25 miles run for the week. This is the first time that I ran more than 10 miles in a week in a very long time!!!

Friday’s run was over an out and back course that I call Creek Out and Back. Through the years it has been a course that I run consistently. On this run and Sunday’s run I kept a close watch on my heart rate and tried to keep it as low as I could and still run at an acceptable pace. On Friday I ran the four miles in 46:36 for an average pace of 11:36 min/mile. My average heartbeat was 144 bpm.

read more

A Good Run with Great Bluegrass from Ray Cardwell

Tennessee Moon - Ray Cardwell

The Run – 3.25 Mile Creek Loop

Today’s run was my fifth run in the month of February. That’s a good start on the year and on a pace to run on more days than a typical February. I ran the same course today that I have run for the last  two runs. It is a 3.25 mile loop that is mainly flat with a couple of small increases in elevation. Initially, I thought about running 4 miles today, but after running the first mile in the fastest time this year, I decided to shorten it to 3.25 miles. I shorten the run  for two reasons. The first reason was so I wouldn’t be tired for the rest of the day! And the second because  I needed to leave time to shower and eat lunch between the end of the run and babysitting granddaughter Zoe!

read more

RGranddad’s Anti-Aging Efforts Showing Dividends?

Exercise Heart - anti-aging exercising

Anti-Aging Efforts Update – February 14,2017

Ok so once again I need to apologize for not writing on this blog for a while….. (Short Break)

Ok  I’m back I just had to figure out how to download an ebook from my library. I haven’t done it for a while and I needed to reinstall the Overdrive app on my iPhone to do it! Anyway I did it and just now downloaded the book! Now the question becomes do I want to read The Perfect Assassin, book one in the David Slator series from Ward Larsen first, or continue Assassin’s Silence book three in the series, that I checked out of the library yesterday!! Can you say too many books to little time!! oh, well, I think book one has to come first!!

read more