A Balance, Redefined

No run today but with another nice day in the 50s went for a hike with the family. Slept in extra late after not staying up for the local ball drop.

One of the problems with getting extra sleep is it causes problems for the next day. Had a hard time falling asleep so got up a little later and ran on the treadmill in the evening.

Avg. 8:35

Another poor sleep night... A long day at work. 2014 it off and sprinting.

Happy Friday

In the high 20s but I'm a wimp now. Believe it or not we actually have single digits in the forecast for Monday. Run went well just sore. Highest mileage week in a while. 1 deer and 8 runners.

Avg. 9:32

Unfortunately a mostly work day. No time left for a run.

Up early because I was anticipating a sheet of ice. Luckily there was none. 12 hr day and then a harder treadmill run after the girls went down.

Avg. 7:14

Not one of the most productive days I've had. Just a few minor hiccups but they were spaced just right to mess things up. Another treadmill run.

Avg. 8:34

Just not feeling it tonight. A number of people have been sick at work. I do not feel sick but once on the treadmill I did not feel like running either...

Yet another 12 hr day. It is becoming the norm... After the girls went down went for a run. Hard to believe it was single digits on Tuesday. Start of run 50F, end of run 47F. About as perfect as you could ask for. Saw two deer and three other runners.

Avg. 8:32

Just an insane week. Sun-Fri worked about 75 hr... Treadmill run just to not fall further behind in mileage.

Avg. 8:34

Woke up an hour before my alarm at 4:20am. However, it was a pouring thunderstorm out. So I turned off my alarm and went back to sleep. A few hours later got up and the sky was clearing. Did breakfast and a few chores around the house. Then headed out hte door. It was perfectly clear and 60F!!! There was a bit of a breeze and a number of puddles but otherwise perfect. I had planned a 20-miler for a while now and decided to keep with that. About 8 miles in I heard footsteps and it was a guy catching me. He said he had just came around the corner a little back and we ran togeter. He ended up running with me until about 13 miles. It was nice have the conversation to make those middle miles go buy faster. I really started feeling it around 17 miles. More than I should have considering the pace. But with the week and general lack of training I'm not too surprised. Jumped into a bathtub of ice water after the run for 10 minutes and then continued with my day.

Avg. 8:30

Ouchie, ouchie. Can't believe how much a slow 20-miler kicked my butt. I decided I needed to work out some of the stiffness so did the home out-n-back before church. Down to 32F from the 60F yesterday but still felt very nice.

Avg. 10:52

Typical Monday. Welcome back to the grind. This was my calm day for the week. Was a little rainy out so just did the treadmill. Saved time not needing to warm-up after the run.

Avg. 8:34

Although it was nice enough to run outside I did the treadmill again. Tend to push a little more there than on the road and still needed to get into work early.

Avg. 8:06

Rough night for sleeping. Up an hour before my alarm so turned it off but took over an hour to fall back to sleep. The day went about how they've all been going. Ultra busy. Next week is much clamer than the last two. Made it home in time for dinner with the family, then off to a father/daughter class at church, to a 5 mi treadmill run, and finished with another 1.5 hr of work. Tired just writing it down. Have a good night. Happy Hump Day...

Avg. 7:38

Finally a breather. Today I had the fewest meetings in almost two weeks. It was nice to catch-up with a little paperwork. Progression treadmill run: 8:34 to 5:18

Avg. 6:59

Ok day and relaxing evening. Time out with the family, movie treadmill run, time with the neighbors, and still a little more with the wife. Sqeezed in a lot of recreation. Up till midnight but it was a good end to another long week.

Avg. 7:54

With the past midnight bedtime slept in a little. Had set the alarm for 6am woke-up at 5:59am. How's that for an internal clock? The run started off cool for what I was wearing, 25F. I warmed up by about mile 7 and started enjoying the run. Around mile 14 I took a spill though. It was a downhill section and my toe caught an uneven spot in the sidewalk. I've falling a number of times running over the last 20 years but this had to be one of the more spectacular. I did at least one roll and shattered the amphipod bottle in my belt. A passing car saw the whole thing and stopped but I just waved them on and kept going. About a mile later I started to assess the damage. I felt at least 5 contact points with the worst being where my fist dug into my ribs. Fortunately I was wearing one full layer so I thought my skin was ok only some damage to a glove. As soon as I got into the house Sandra pointed out I had bled through my shirt but the ribs are still the worst of it. I managed to do the final 6 miles and it appears that despite a bloody knee as well my legs are ok. Good news is no broken bones. Always feels more embarrasing to fall than painful.

Avg. 9:00

Slept in to hopefully speed the recovery. Still can't believe how sore I am from just falling down. After church and some household errands run around the playground with the girls but that was about all I could muster. Continued the relaxing weekend with an impromptu neighborhood get together. I really needed the break this weekend. The next two weeks are going to be more of the same as far as the workload goes. No run today but hopefully truly assess the damage tomorrow.

More damage than I thought. I woke up sore and went into work. With the 60+ temps managed a little time at the park with family before dinner. After bedtime attempted a treadmill run but am much sorer than I thought once I was moving.

Avg. 9

Day off running for ribs to recover.

Too much work. Needed to run. Just did a treadmill run. Still sore and now that I was moving could feel the stiffness in knee and hip as well. Still can't believe I got so beat up from a fall.

Almost identical story as to yesterday...

Yet another crazy week. Chest still pretty sore but need to keep assessing what I will survive for the marathon.

Avg. 7:52

Pushed it too far. Only did one mile at marathon pace last night but restrained something to worse pain than the initial injury. It actually woke me up in the middle of the night and gave me difficulty sleeping.

Sleep only. Had to work yesterday and put in a few more hours today. I was told Jan/Feb are two of the toughest months on campus with everything going on. Ribs still very sore.

Not sure if it is the not running or the increased workload this month but did not sleep well. Up two times. Ribs cooling off a little.

In early have a busy week planned. Ribs still sore. Then the blizzard of 2014 hit Birmingham. I do not fault the city for not investing in all the salt that would have been required to keep the roads clear but people really did panic and make a bad situation worse. Everyone hit the roads as soon as the snow started and soon everything was shut down. So I stayed with a friend who has a nearby apartment.

Very low key day with few people around campus. Stayed at my friends again. Could have probably made it home but heard commute times were still crazy and no need to get on icy roads.

Finally back home. Only to have a cold. Sandra had been sick for awhile and I thought I was free from it. But somehow during the days away from home I started a cough. Glad to be home though.

If everything that happened the last few days and feeling a cold coming on I slept in and then worked from home. Still managed to get a lot done. Ribs still sore, the coughing probably isn't helping. The weather is crazy here. It was over 55F by the afternoon. Went to the playground for a little with the girls before dinner.

Sandra insisted that I run today. She could tell how blue I've been about the sore ribs, cold, not running, etc. It is 57F and sunny outside I just took it very slow. I could feel the ribs but as long as I didn't push it they didn't hurt. The fresh air and sun really helped my mood improve. My cough is subsided some from yesterday. The run helped clear that up a little to. Unfortunately with all the disruptions this week though it is now back to work...

Avg. 9:51

Rest and work day. Chest not too bad after run yesterday. Cold improving.

Up 5 minutes before my alarm, funny how I do that.

Very productive day, even if it wasn't a Monday. Didn't take any meds and still felt pretty good. Did work a 12 hour day but with an early start still had time for dinner with the girls and a treadmill run before collapsing. Chest still sore so I did not push the pace.

Avg. 8:36

Alarm did wake me up this morning. I was foggy all day. Spent one additional hour at work but actually felt like I got less done. Today is day 2 without medicine and my cold is mostly gone. Also, my ribs are finally feeling good when I breath. They are only sore when I press on them. So things continue to improve overall.

Avg. 8:00

Better than yesterday still not as good as Monday. Lots of extra stuff today so that was part of the reason why. Still just  pushing it a little harder on the treadmill.

Avg. 7:19

Very long day. But back to productive. Did get to still see the fam and eat dinner with them. Much slower treadmill run as yesterday did leave my ribs sore.

Avg. 8:58

Work day...

It has been since June 8, 2013 that I have run with other people much less raced. I really had no idea what to expect. Any other time I would be shooting for sub-60 but with poor training and my fall three weeks ago I wanted sub-70 but would have been happy with 75. There is a lot that went into this race.

First, is how I came to hear about it. My family and I were on our last hurrah, taking a trip to Tetons and Yellowstone. We stopped at the lodge in Yellowstone for breakfast on the recommendation of a church friend. When I sat down I looked up and there was a person sitting across from me with a shirt that said Adam’s Heart Runs. Now this is crazy in itself. My name is Adam, I do research on the heart, and I run. But what happened next blew us all away. I call across the counter to the guy and say hey my name is Adam where is that run? He says Birmingham, AL. The place I was moving in less than three weeks, what are the odds?!

Second, with my fall three weeks ago I had not run more than 5 consecutive miles but had already put money down for this race and for the marathon next weekend. So this was a huge test.

Third, after the race a guy comes up and talks to me. He was asking about my Utah gear. Turns out he is the guy who won the 10-mile race, is from St. George UT, and went to High School with a number of you bloggers. For those who are curious his name is Damon Cox, with a 1:08 ½ PR. He mostly talked about James Barnes, but also mentioned Dave Holt and Steve Hooper. So while in the West I see a guy wearing a shirt about a race in Birmingham and once I get to Birmingham the one guy I talk to at the race happens to be from Utah.

My performance in the race was a lot less exciting than the stories above. It was a smallish race but loads of fun. They have a 5K, 10K, and 10-miler. Less than 100 people per distance I would say. It is a hilly course, much tougher than the downhill give-mes in Utah… I got there way too early and chilled hung out in my car until about 40 to gun. Then did a 2.5-mile warm-up and the race was exactly on time. I lined up about 6 or 7 rows back and for the first mile just picked people off. Then in the second mile saw a lot of the people turn back for the 5K. The next mile picked off a few more people and then in mile 4 saw the 10K people turn back. It looked like 5 people were ahead of me and they all had a pretty good lead. But then we started a very long climb > 1 mi. The final half mile before the turnaround was down and I gradually gained on the 5^th place guy and by the time we hit the 5 mile mark I was alongside him. As we turned back to head uphill he wished me luck. The second half of the race was mostly solo until I started catching back up with some of the 10k runners. The 3^rd place guy was out of reach and by the time I made it down the backside of the tougher hill I was solidly in 4^th, which is where I stayed. No cooldown just spoke with the winner and got my bottle opener with Adam’s Heart Runs on it as my 1^st place age group medal.

Overall, I hit my time goal and was happy with being back on the road and finally getting to meet some of the local running community. However, I honestly do not know what to expect for next weekend. It is sad to say but with my lack of training and how hard it was to keep pace on this 10-miler I honestly could see just shooting for something in the 3:30-4:00 range. I’m sure that won’t be the case but I think a sub-3:00 that is normally my do or die goal is solidly out of question.

Yesterday was play day, today was work day. Muscle's sore from yesterday but otherwise not too bad.

So-so Monday. Treadmill evening run.

Avg. 8:22

Nope, not a typo. Did not sleep well last night so just went into work. Get there before 5 A.M. The day actually went really well and I did not feel tired until I started my run. Decided not to push my luck and called the run at 2 mi...

Another early start. My internal clock has shifted a good hour. Got a great amout done today and left a little before 4pm so I ran in the light. It is hard to believe that there was snow on the ground this morning running in 50F temps.

Avg. 8:36

last run pre-marathon. Not exactly prepared...

rest day

Rest and a day of family fun. Did go into work for a bit but not for too long.

Chapter 13

Back, again (again)…

Year recap

I’m not sure if I should title this as a new Chapter or a new Book in my life. Although it has only been since June since my last marathon, the last 8 months have felt more like 8 years. We moved from our treasured Utah to Alabama, and for those not in the know it is nice down here. I finally moved from trainee to faculty and within all that have basically flipped everything upside down. I did suspect this was going to happen and really hammered the running and life before the move but so many things had been on hold since. Running of course as a hobby took back seat for a few months and just when I was getting back into it I took a trip on the sidewalk that had me sidelined the month before the marathon. In fact my 10-mile race last weekend was my only run over 5 miles in the previous three weeks…

Pre-race

            This was the least prepared I have ever been for a race either with training or a game plan. Usually by the night before I have my plan and goals to within 5-minute windows of target, with plans B and C on the back burner. All I was thinking going into this race was break 3:30 and I did honestly think that was going to be a challenge. So at the last moment I thought, lets hold 7 min pace as long as I can and then just jog it in.

The Race

            My number coincidences continue. This was the 13^th running of the race and my 13^th marathon. It was the smallest marathon I ran but the double loop course and half-marathon/relay runners did not make it seem that lonely. In fact this is a great race that I will definitely do again. The organization was great. Enough porto-potties that even 30 min to gun I found some unoccupied. Helps with the looping course you can just walk a block over. Even with the extra participants from the other events I never felt crowded and I have to say this is the most “honest” running crowd I have ever seen. They had very large corrals set up going from 13-min to 5-min pace. Almost all the participants waited patiently behind the 7-min or further back until called for the start. The temps were chilly but the sky was clear and the breeze was not too bad.

            I started out even and focused on slowing down. I kept checking my Garmin and slowing down. It was hard to let that many people pass and I kept getting caught in grooves but overall kept calm. This is a rolling course with the biggest hill coming at miles 8 and 21 on the second loop. They were manageable though and kept the course honest. The crowd and support staff was excellent. They had Gus throughout the course so I didn’t even had to bring my own and in addition to the sponsored stops a number of churches and other groups had special stops. My favorite being the beer stops at miles 11 and 24 ;) There were also some very creative signs that have me almost stop to laugh. Another goody was the sign for a local running club (BUTS) placed enticingly over the course just perfect for jumping and hitting. The first time around at mile 9 it was no problem but there was no way I was not hitting it at mile 22 as well, to the delight of the group standing around. With the course looping it was even easy on my wife with daughters in tow. She easily made four spots and now that we know the course better could probably easily make 2 or 3 more. Always great to hear their cow bells as I approach and get their high 5s!

            I was only paying attention to my pace to slow down, nothing else so the post race analysis of the digital splits from the chip is encouraging.

First 10K at 6:59 pace TOO FAST! Just kidding, I couldn’t believe I was that close.

By 25K I got my self under control and hit 7 even, how is that even possible?!?!

I did pick it up a little here through the 30K at 6:56 pace, a bit quick but what can you do?

Then the tires started to deflate and 35K was at 7:06 pace, wheels started coming off completely here and really crashing after that but I did not jog in.

Final time 3:08:25 at 7:12 pace overall.

Age group wise I was essentially in my place from the first 10K. I did have three people pass me pretty solidly during the second loop but am not sure if they were relayers or not.

Overall place 47 and 6^th in age group. For seriously contemplating pulling a DNS this race I am exceptionally happy with the performance. It is my slowest performance but still a solid run.

Post-race

            Stuck around a little to get some BBQ and listen to the band. Then home to soak in the ice tub and off to the park for 4+ hours playing with the girls! Very, very sore but that is what I get for running a race without properly training for it. I’m sure I will be paying for it tomorrow but for now I am glad I got the run in. 

For the number geeks, here are my Garmin splits and a comparison to the estimates from Sasha's Course Tool for even 7min flat pace and what an even pace for 3:08 would have looked like...

Back to the grind times 10X. Nice taking the weekends off but I sure pay for it.
Overall, very happy with the recovery from my effort yesterday. Sore but I can walk :)

Busy week. But needed to run. Did 2 miles VERY slow on the treadmill just to warm-up enough to stretch.

Avg. 10:00

Today was one of those days. 13 hours at work and more after getting home. Decided that at 60F it was time to go outside. Went further than I should have but did clear my head.

Avg. 8:51

Had to be in early to get stuff done. Full 12 hour day again... Treadmill run.

Avg. 9:30

Day off. This was just a crazy work week. No day less than 12 hr...

Finally got some rest and some sleep. Took the night off and slept in. Then a birthday party followed by a little work and then time at the park. Even though the weather was awesome out decided to run treadmill and watch a movie.

Avg. 8:40

Getting back to it. Slept well. Then out the door to a nice crisp morning running. In the upper 40s but still opted for shorts, it felt good.

Avg. 9:29

Whirlwind day. Up early to lab. 12 hr then home, dinner, treadmill, and some more work. At least I've been taking most of the weekends off.

Avg. 8:03

No run do to work schedule.

Too much work again but couldn't skip another day. 3 miles on the treadmill.

Avg. 8:20

Busy day. This week is just hammaring me. Luckily we had a "Family Fun Night" at the girls school so that at least broke up the evening with a little fun. Did 3 quick miles on the treadmill before heading to that as I had to work tonight.

Avg. 7

No that is not a typo on the sleep. I did manage to get my work done but I was in lab before 4:30am this morning to do it. I just crashed at night and thought no run would be the healthier choose. Luckily today is Friday. Hopefully I can catch-up on some sleep... Can't believe it is already two weeks since the marathon. I hope to also start back to some training next week as well.

Finally got some sleep. The we did a family run of loops around the pound. First couple loops with the girls and then just with my wife while the girls played at the park. I will hopefully do a few more miles this evening but now for a day full of errands. Always something to do, right?

AM Avg. 8:53

PM Did not make the second run. Mostly due to family fun so that is ok. Did do the errands and a little bit of work. Overall a good day.

Early AM run before the family woke. It was nice out. I do forget how much colder the humidity makes things feel. Even though it was in the mid-50s my hands got pretty cold by the end of the run. Saw a few people out. Not many animals but did hear a lot of birds.

Avg. 9:13

Day off due to work. Ended up having a late night with a dinner. Those are more fun than work but being away from home for 14 hours does tend to drain me.

Well I thought yesterday was long. I knew most of today was going to be booked with meetins but I still had a lot to get done in lab so I was in lab by 4AM. I think that is a new record of crazy. In total I was up 20 hours today but only worked 15 of those hours. I squeezed in a treadmill run after dinner. Finally took advantage of the grade change and did random 3 while increasing the speed every quarter mile by 0.2 mph.

Got some sleep finally. I was not as tired as I expected from the tough first two days of the week. Even finally managed to get a little work on the manuscript done. Came home a little early to get a run in before dinner and actually see the sun. It was nice out. Started my run just as a neighbor was passing so I did the first two miles with him. He is building his way up to a 10K. Did the home loop. I think it was my first time this year if not three months.

Avg. 8:23

The days are blurring together. Hard to believe that it is already March... Treadmill run after dinner.

Avg. 7:47

Happy Friday. Treadmill run after dinner. Have a great weekend.

Avg. 8:07

AM family run. First pound loop all four of us then 11 loops with my wife. Nice that the loop is a 1/3 of a mile and can see the playground.

Avg. 8:54

Typical busy weekend. It is good to mix it up. Did do a little work but mostly family errands. Squeezed this run in before dinner. Really nice out at 70F.

Avg. 8:49

Trying to get back to my original routine. Up early and out the door. Saw two other runners and two deer. It was nice out, 45F at the start.

Avg. 9:48

Tough time converting to the AM runs again. Up but in zombie mode. Amazes me how many other people I see out before 5AM. Did also see two sets of deer and a barred owl kept me company some of the run as well. One of the few bird calls I recognize. Temps were perfect, I was overdressed.

Avg. 9:37

Up a little later but still a long day at work. Almost skipped the run but decided three on the treadmill was better than nothing... Did the Random 3 at ~9mpm again.

Trying to be better about sleep. Typical day, 11 hours at work and another 2 hours before bedtime. Did make it home in time to play with the girls a little and did a quicker run before hitting the computer again.

Avg. 7:45

Treadmill run after family dinner.

Family loop of the pond and then 11 more loops with Sandra. Had to then work most of the day...

Avg. 8:56

Did 3 on the treadmill before church. The weather has been nice enough to run outside but I've just been too swamped with work and just haven't felt like it.

Treadmill run between dinner and more work. At least I'm consistant. Definitely not fun to read about though...

Avg. 8:02

Very confusing day. Seems like whenever I have things figured out I get thrown a curve ball. But had a nice run and overall got what I wanted done. So I must be doing something right.

Avg. 8:13

About the same as yesterday...

Avg. 8:35

Treadmill run and a little exercise.

Avg. 8:57

Long day, 13 hours. Decided not to run tonight.

1.5 miles with my daughter and then 5 on my own. Nice day out.

Time off. Family visiting and very tired.

Back to normalcy?

Treadmill run.

Avg. 8:57

Focus on sleep this week. Just a lot going on. Hope to be back to training shortly...

Ditto from yesterday...

Family outing. Girls on bikes, while we ran. They both made the full distance.

Treadmill run after a long day.

Avg. 8:57

Had to be in early for an experiment and stay late for dinner with visiting speaker. No run today...

One thing off the pile, two things on. Just my theme this year. Yesterday was a very long day. Today was a slightly later start but still have a couple more hours to go before sleep. Needed something to wake myself up so did 3 miles outside after the girls went down.

Avg. 8:51

Pushing all limits. Not sure how I do it. I have to credit the fitness some. But this week I have worked 12+ hours every day. Two of the days 14+... But I found that the run outside yesterday helped so much that I decided to make sure I made that time again today. It has been the absolute perfect running weather. I just wish there was more time to get in some long runs. But I will take every footfall I can take.

Avg. 8:06

No run. Too long of a week and not feeling a 100%, not really even feeling 75%. Decided I needed a mental break and just watched a movie after the girls went down.
 

Part of the day off yesterday was in anticipation that I had to work this weekend. Unfortunately on top of having to work I felt a little sick and actually ended up needing a nap. After that felt better but worked another 10 hours today, (couldn't sleep got another 2 hr in) that makes 62 hours since Monday morning... In other words no run. Big deadlines each day Mon-Thu next week. So tomorrow will likely be the same. Hopefully I can get running again soon.

As predicted no run today. In fact nothing but work. My wife was excellent at keeping the kids away and only calling me out when meals were already plated. 14 hours later I actually finished my deadline. This was caused by a perfect storm of events and even though tomorrow's deadline had been met. Each day next week also has something due. I am really looking forward to surviving this week and hopefully getting a rest next weekend. Hopefully a few miles in during the week as well. Mon morning to Sun night 76 hours of work. Hard to believe as a graduate student that was often routine. I must be getting old :)

Not going to have a repeat of last week. I did get a lot done this weekend and overall but need to take a step back. Treadmill run after the girls went down.

Avg. 8:19

Nope. This week is going to be the same. Today was 15 hrs total. Luckily there was a family break there in the middle. So the balance on the equation was that side not running today...

Despite all the work most days are going well on the average. Today was pretty good and ticked items off my list. Still one looming from Utah that I cannot seem to make the time for. Whenever I start working on it something comes up. Today was a class lecture, something I also enjoy more than I would have though. It is only my second class as I'm mostly research... Still an 11 hr day in the "office" though. After bedtime 4 miles OUTSIDE!, really nice out. Wish I had time for more but another 2 hr in and one to go. I'm really looking forward to a break this weekend.

Today has been a good day. Even though I was on campus for 12 hours due to an early start most things went well. I didn't make it home for dinner but we went to the park and I ran loops of the pound with my wife while the girls played. It was even warm enough already to go shirtless.

Do I need to say it?

Family errand day, finished with a black tie dinner for work related activity. First time wearing a tux not for a wedding...

Pre-Easter family day. Two Easter Egg hunts and then a nicer run after. dinner. Sad that 5 is now my long run but at least I got out there...

Avg. 8:31

Hoping to get everyday but Thursday in this week. Nice evening run. Even saw a deer. It just stood there watching me as I passed within 10 feet of it.

Avg. 8:49

It has been a while since I've had three days in a row. Work was a long day and it was chilly/windy out tonight so I just did a few on the treadmill.

Avg. 8:10

It's kind of interesting but today felt lite because I only had work from 6AM to 4:30PM. Even made it home in time to play at the park some with the kids. Overall this week is going well but a few deadlines looming for next week so I hope to get a head start on them before the holiday weekend. The run was perfect tonight. It warmed up to the 60s and was perfect. About a block from my house were 5 deer. Just a relaxing dusk run after the family time.

Avg. 8:41

Today was a long but nice day. Left house at 5:30AM back at 10PM. Do not like missing family dinner or my run but sometimes it is necessary. Just wish I was sleeping better.

Another early rise. Wanted to leave early today. Left house at 5AM but ended up not getting home to 5PM. So by the time the family routine was done I was just up for a movie and sleep.

Nice AM family run. First 1/2 mi with full family then 3 with just wife and final 1/2 mi with full family. Really nice morning for a run.

Avg. 8:52

Best sleep in awhile. Actually did not wake up at 5AM. Happy Easter. Did our family and then church activities followed by neighbor activities until after 4PM. Decided to enjoy the perfect weather and went for a run. This was the longest in awhile.

Avg. 8:19

Monday, Monday...

In at 6AM home at 9PM. Lots of dinners lately.

Very productive day. Clicked 5 things off my to due list. Finally catching up after a long, long bout of distractions. Even home a little early and did a longer walk with my family. Then a nice sunset run. Saw two frogs and a large number of ground squirrels. Even did somewhat of a workout for the first time in a long time. Changed pace every other lamp post for 2 miles.

Avg. 8:15

Neighborhood run in the evening. Only time for 4 mi becuase of more work in the evening.

Avg. 7:41

Evening run after another 12 hour day. Seems to be my usual routine now.

Avg. 8:44

No run. Overall a good week.

Travel day. EB2014 San Diego. Up way before alarm for morning flight and then day of travel. After going to the meeting for a little late night catching up with old friends. It was a 22 hour day, no run...
 

Slept to alarm and then attended a few hours of talks. Took a run instead of lunch and then back to talks and networking. The run was great breezy but in true San Diego fashion 60s. During the run a sea lion swam alongside me for a few hundred feet.

Avg. 7:33

Up very early and did some work untl sunrise then did a nice run the other direction along the bay. Past the Midway and other historic ships. No sea lion this morning but did see a pelican. Now back to another day full of talks and posters...

Avg. 8:10

Another early morning sunrise run along the bay. So peaceful.

Avg. 8:01

I have not set an alarm since being here up again very early. Did work until the sun started to come up. Then different course along the bay. So nice to smell the salt water. Saw a number of birds including a pelican again. Nice not having the meeting start till 8AM compared to my normal work start.

Avg 8:28
 

Last Bay run before heading home. Nice sun rise run. Then all day on plans and in airports...

Avg. 9:10

Work recovery day. Had a lot piled up from being away so busy day. No run.
 

No that's not a typo. Major sleep recovery. Nice to be in my own bed again. After sleeping in did a family run around the pond.

Avg. 8:49

Overall just a nice lazy weekend. Really needed it after all the excitement the last few weeks. After church have a friend from out of town visiting. Snuck out for a run anyway.

Avg. 9:13

Really nice sunset run. Saw a toad.

Avg. 8:26

No run, too much work...

No run, family obligations...

Overall a good day. Both productive at work and enough time in the evening for a nice run.

Avg. 8:26

Up before alarm. Nice productive day with a bit of family time mixed in. Did a nice run in the AM...

Up early for family trip to Atlanta. First time there, not just in the airport :)... We hit the aquarium and had a great time... Could have gone on an evening run but seemed like a lone enough day.

Not feeling it today. Cut the run short. It was a good day though and even included some pool time with the family.

Avg. 9:43

Many hours of work... 6AM - 9PM, at least it ended with a nice work dinner.

Another long day but this time with family obligations. Again no time for run.

Must be one of those weeks. Too much work but need to practice what I preach so went for a run. It was nice. Upper 60s and raining the whole way. Felt good to get wet.

Avg. 8:51

Work, no run...

Late night and early morning for due date... Left work a little early and did run with wife before dinner.

Avg. 8:29

Definitely a long week. Slept in late today and then chilled around the house before going on a run with wife while kids played at park. Just glad it is a full 1/3 mile round the pound.

Avg. 8:22

Mostly a church and family day. Did a nice run before heading to a friend's birthday party.

Avg. 8:03

Did not sleep well last night but had a good day. Got a lot of work in and it was mostly the enjoyable kind (13 hr total). Still time for dinner and books with the family and after a little more work a nice evening run. If all days could have this balance it would be great. I would really like to see some > 40 mile weeks again. But for now I'll just be happy for whatever I can get. It was a nice night for a run.

Avg. 8:08

Very full day, but when aren't they? In a little earlier than yesterday but met family at pool for final 20 minutes of swim before dinner. After a couple more hours of work did a nice evening run. To Where the Sidewalk Ends...

Avg. 8:17

Long, long day, but productive. Had a deadline tomorrow and had some additional things come across my desk that made for a better story but took me a lot longer to process than I thought. 6am-4pm and 7pm-2:30am = no run. Maybe tomorrow...

Not a typo, 3.5 hr of sleep. But getting a lot done and even with that sleep level still had a productive day. Warm out, hit 90s today. Still in the upper 70s when I ran. Maybe lower 80s. Teens out in force so I had some "motivation" during the run to keep me going. The best was the truck that raced me down the hill with the driver yelling "you are going 15 mph!!!" Obvoiusly most of the rest of the run was considerably slower with that average :)

Avg. 8:25

Even with the little sleep the night before still up before my alarm. Local meeting today so all day at that. Did finish a little early and made it home to join the family at the pool before dinner. Did just a couple miles on the treadmill after dinner.

Avg. 7:45

Slept in followed by a family run around the pound with the girls on their bikes. It was HOT that is what we get for sleeping in. Then did yard work before heading to a BBQ with some new work friends. About 10 families there in all.

Avg. 9:15

Longest run since Feb 16th at the marathon! Woke up before dawn and did a nice run at sunrise. I did some adventure "running" off course in a new area of land they are clearing for development. Saw a few deer. Took it nice and easy and enjoyed the run. It was pretty humid but because it was early not too hot.

Avg. 9:54