I ran on Saturday with my heart monitor. It was an easier course than last week's 14 miler, so I decided to decrease my intensity. Things went very well. I actually ran 30 seconds per mile faster.
I did not worry about pace only heart rate. What a pleasant surprise to discover that with the lower intensity, I was able to go faster.
For the past few days, I have been joyfully remembering former students like Sam Potts, Julianna Laseter, and Matthew Dean who were attending Georgia All State Chorus!!
AND Steven Hopper who presented an outstanding Senior Recital at Truett McConnell College in Cleveland Georgia last Thursday evening.
AND Josh Holley whose performance I enjoyed a few weeks ago at the Savannah Theater production of the "Savannah Tenors".
AND Unita Harris, who is thriving as a music major at Reinhardt University in Waleska, Georgia.
Of course, there are others, but these have all been an inspiration to me in recent months.
It is such a blessing to live the life of a music teacher and have the tremendous privilige of being surrounded by so many talented people.
My 3 miler today was run before the storm. It was a joyful experience of high intensity speed work and rest. No heart monitor involved today. Just me and my Garmin!!
I carbo loaded AFTER the run!!
Monday, February 28, 2011
Tuesday, February 22, 2011
Great Chorus Rehearsal and a Very Good 8 Miler!!
My schedule says that I'm supposed to run for an hour today, but I decided to run tomorrow's 8 miler today and run the hour tomorrow.
Ficquett chorus rehearsal was very good. So I felt highly motivated to put in a strong eight miles today.
My plan was to stay as close to 11:30 per mile. I started out at a good pace, completing my first mile at 11:07. I could have gone out a bit faster, but I needed to reign in my pace, so I could have a well paced 8 miler.
Picket bridge road was challenging as usual because of the gravel, hills and dirt. I like to run it though because it shows me how much I have improved and the hills add balance to my workout.
As I ran today, I thought about how much I have been blessed for the past six years. Working at Ficquett has been fun and I have loved watching so many children improve as singers and musicians. I am blessed to have a chorus that is able to sing two parts because they are willing to work together and listen.
Working with Orff has taught them that and it has forced us all to work as a team not only in rehearsals, but also in class.
Next year my mission will be to fulfill these high standards with my new school. I will be starting over, but my life experiences have taught me that WHEREVER I AM, WE WILL SUCCEED.
Ficquett chorus rehearsal was very good. So I felt highly motivated to put in a strong eight miles today.
My plan was to stay as close to 11:30 per mile. I started out at a good pace, completing my first mile at 11:07. I could have gone out a bit faster, but I needed to reign in my pace, so I could have a well paced 8 miler.
Picket bridge road was challenging as usual because of the gravel, hills and dirt. I like to run it though because it shows me how much I have improved and the hills add balance to my workout.
As I ran today, I thought about how much I have been blessed for the past six years. Working at Ficquett has been fun and I have loved watching so many children improve as singers and musicians. I am blessed to have a chorus that is able to sing two parts because they are willing to work together and listen.
Working with Orff has taught them that and it has forced us all to work as a team not only in rehearsals, but also in class.
Next year my mission will be to fulfill these high standards with my new school. I will be starting over, but my life experiences have taught me that WHEREVER I AM, WE WILL SUCCEED.
Saturday, February 19, 2011
Gaither Plantation 14 miler
I had several choices today.
First choice: Run the Reagan? That's a half marathon, and I needed to run 14 miles today. I decided it was too far to drive, and besides, I was ready for a long slow distance close to home. So despite the fact that I like this race, my decision was no.
Second choice: Attend a Kodaly Workshop at Clayton State? These are always very good, but I have sworn off musical activity for the long weekend. I need a break. So the answer was no!
Third choice: run 14 miles in the morning and hang out with my wife for the afternoon and evening. I made this choice.
I decided to run this at an easy pace using my heart rate monitor as my guide. I did not need to push myself for this training run, but I definitely needed to keep my heart rate within the 70-75% zone. I succeeded in doing that today.
The Gaither Plantation course takes me across the Alcovy River. It is out and back. Going out is easier than coming back, because there are more hills to climb on the return trip. The half mile hill at the river is especially challenging. The heart rate monitor kept me in check, since I had no desire to charge up the hills today.
As I ran, I kept thinking about Jim Solomon's percussion piece, "Thump, Thump". I think I will teach it to my 4th and 5th graders. The lyrics were appropriate for today's run:
"Listen to my heart beat thump, thump.
Listen to my heart beat thump, thump.
Listen to my heart beat thump, thump.
Listen to my heart beat heart beat heart beat heart beat!"
The weather and scenery on this run were magnificent. Sometimes I see deer on this route, but not today. I'll get some pictures and share them when I run an extended 16 mile version in two weeks.
The course is hilly and challenging, so the heart rate pacing was a great idea. I'm feeling great and prepared for a pleasant afternoon!!
First choice: Run the Reagan? That's a half marathon, and I needed to run 14 miles today. I decided it was too far to drive, and besides, I was ready for a long slow distance close to home. So despite the fact that I like this race, my decision was no.
Second choice: Attend a Kodaly Workshop at Clayton State? These are always very good, but I have sworn off musical activity for the long weekend. I need a break. So the answer was no!
Third choice: run 14 miles in the morning and hang out with my wife for the afternoon and evening. I made this choice.
I decided to run this at an easy pace using my heart rate monitor as my guide. I did not need to push myself for this training run, but I definitely needed to keep my heart rate within the 70-75% zone. I succeeded in doing that today.
The Gaither Plantation course takes me across the Alcovy River. It is out and back. Going out is easier than coming back, because there are more hills to climb on the return trip. The half mile hill at the river is especially challenging. The heart rate monitor kept me in check, since I had no desire to charge up the hills today.
As I ran, I kept thinking about Jim Solomon's percussion piece, "Thump, Thump". I think I will teach it to my 4th and 5th graders. The lyrics were appropriate for today's run:
"Listen to my heart beat thump, thump.
Listen to my heart beat thump, thump.
Listen to my heart beat thump, thump.
Listen to my heart beat heart beat heart beat heart beat!"
The weather and scenery on this run were magnificent. Sometimes I see deer on this route, but not today. I'll get some pictures and share them when I run an extended 16 mile version in two weeks.
The course is hilly and challenging, so the heart rate pacing was a great idea. I'm feeling great and prepared for a pleasant afternoon!!
Sunday, February 13, 2011
Jim Solomon Music Workshop and a Ten mile Run
"You INSTANTLY become a better teacher of Orff ensemble and percussion ensemble when you can:
1. Simultaneously sing a song and clap an ostinato. . .
2. play one rhythm and speak another. . ." Jim Solomon
This is the kind of learning activity I was involved in on Saturday from 9AM to 3PM. I love attending Atlanta Orff Workshops because they always offer effective teaching ideas. And their notes are great offering step by step teaching techniques. Great music teachers are willing to take time to prepare their students. As teachers of music we always need to look for ways to promote good musicianship, breaking down musical performances into smaller manageable segments which can be attained by our students over tome and put together to create masterfully musical experiences.
Jim Solomon taught us nine musical selections reviewing the process of teaching along the way. Along the way, he also advised us of techniques we can use to become better music teachers. It all amounted to building our expertise and our students' on a good solid base.
I was so inspired that I ran ten miles around Stone Mountain after the workshop building my marathon base and pondering ways to build my own musical base.
I ran two speed sessions in the ten mile workout. Using my Garmin to keep me honest and timing the speed bursts. I took a one mile break between sessions and slowed down for the final two miles. The hills were challenging. The downhills were exciting!
In time, I will be able to reach my Half Marathon goal of 2:15. I need to keep building my base. To paraphrase Jim Solomon: "Don't be concerned about what you can't do right now. Put yourself on a five to seven year plan and keep working at it."
Slow and steady builds the speed!
1. Simultaneously sing a song and clap an ostinato. . .
2. play one rhythm and speak another. . ." Jim Solomon
This is the kind of learning activity I was involved in on Saturday from 9AM to 3PM. I love attending Atlanta Orff Workshops because they always offer effective teaching ideas. And their notes are great offering step by step teaching techniques. Great music teachers are willing to take time to prepare their students. As teachers of music we always need to look for ways to promote good musicianship, breaking down musical performances into smaller manageable segments which can be attained by our students over tome and put together to create masterfully musical experiences.
Jim Solomon taught us nine musical selections reviewing the process of teaching along the way. Along the way, he also advised us of techniques we can use to become better music teachers. It all amounted to building our expertise and our students' on a good solid base.
I was so inspired that I ran ten miles around Stone Mountain after the workshop building my marathon base and pondering ways to build my own musical base.
I ran two speed sessions in the ten mile workout. Using my Garmin to keep me honest and timing the speed bursts. I took a one mile break between sessions and slowed down for the final two miles. The hills were challenging. The downhills were exciting!
In time, I will be able to reach my Half Marathon goal of 2:15. I need to keep building my base. To paraphrase Jim Solomon: "Don't be concerned about what you can't do right now. Put yourself on a five to seven year plan and keep working at it."
Slow and steady builds the speed!
Wednesday, February 9, 2011
Critz Tybee Half Marathon!
Considering the fact that I had left my Garmin at home, this was a pretty good run for me. I decided to run this Half like a training run and go along simply by feel.
It was a fairly warm morning. The temperature was around 55 degrees, but at the start of the race it was misty with the promise of rain.
We were treated to a fine rendition of the National Anthem. It was error free and appropriately sung. Shortly after we started out, it began to rain steadily and heavily. This continued until the fifth mile (55 minutes in for me). The entire course was soaked because of the heavy rains. Consequently we runners found ourselves dodging puddles. This was fun! Sometimes I found myself just running through.
Once again, I found myself slowing at miles 10-13. The finish was great fun with lots of crowd support. As a matter of fact we encountered great support throughout the run.
After the race I was thrilled to see the beautiful sight of multiple kites flying in the mist over Tybee Beach. Having been chilled by the rain, I especially enjoyed the hot chili provided by the Ocean Plaza Hotel. All in all, it was a pleasant day for a run, despite the rain.
I look forward to running this again!! With the right conditions, it will be a perfect place for a PR.
It was a fairly warm morning. The temperature was around 55 degrees, but at the start of the race it was misty with the promise of rain.
We were treated to a fine rendition of the National Anthem. It was error free and appropriately sung. Shortly after we started out, it began to rain steadily and heavily. This continued until the fifth mile (55 minutes in for me). The entire course was soaked because of the heavy rains. Consequently we runners found ourselves dodging puddles. This was fun! Sometimes I found myself just running through.
Once again, I found myself slowing at miles 10-13. The finish was great fun with lots of crowd support. As a matter of fact we encountered great support throughout the run.
After the race I was thrilled to see the beautiful sight of multiple kites flying in the mist over Tybee Beach. Having been chilled by the rain, I especially enjoyed the hot chili provided by the Ocean Plaza Hotel. All in all, it was a pleasant day for a run, despite the rain.
I look forward to running this again!! With the right conditions, it will be a perfect place for a PR.
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