Bret

PM - a little over 10 miles on a cool rainy new year's day.  Recovery pace - wore the HRM to try to keep the effort honest and easy - but found the device to be unreliable - actually showing a lower HR when I decided to run at a faster pace.  Good run nonetheless. 

PM - lunchtime - tempo workout on the treadmill.  2 mile warm up then 4 miles at MP then 1.5 mile cool down.  I debated with myself over what I should use for MP.  Should I used my goal MP (6:50 ish) or what MP is for me right now base on my current conditioning (slower).   I chose a hybrid/compromise.   Ran the first mile at 7:03, second at 6:58,  third at 6:53 and the fourth at 6:48.  The last mile was clearly too fast for me right now to call it MP (e.g if I ran a marathon today, I know I could not sustain that pace) -- I think it felt like it was probably closer to somewhere between 15k/HM pace. All in all I felt reasonably strong, and finished the workout feeling as though it was helpful and not harmful.  Would like to see progress obviously over the next couple of months to where the goal MP pace is well within reach...We'll see.  

PM - 10 miles easy to moderate on the treadmill.  Legs felt a bit tired from the two workouts this week, but felt fine cardiovascularly.   Signed up as a member of the Atlanta Track Club.  It appears it assures you of an early registration opportunity to the Peachtree road race in July.  A "bucket-list" race for me.  

AM - 4 miles easy before heading over to Orlando for a day at Disney.  Youngest daughter's birthday gift.  Hope to get a few miles in late in the day.  

PM - 15 miles on the treadmill since it was quite warm here this afternoon - and it was a good opportunity to watch some of the playoff games.   

PM - 7.5 miles on the hotel treadmill in ATL after work. Way too cold outside tonight. 

PM - speed workout on a treadmill at the gym at lunchtime.  Nice Woodway treadmill - 6 x 800 at 3 mins with a 400 walk/jog rest.  2 mile warm up and 1 mile cool down.  These were not easy but not so hard that I was questioning whether I could complete each rep.  This was by far the fastest workout I have done in quite some time, and certainly since recovery from the surgery.  I had thought about doing 8 reps, but given that I was not quite sure how my body would handle these, I decided to be a little more conservative.  

Always a good sign to complete several workouts in a row as planned - so I am pleased with where I am so far.

AM - 3 miles - easy shake-out run.  No soreness or stiffness this morning after yesterday's workout.  However it was 16 degrees and I failed to pack running tights, so I may not have been able to feel any tightness in my legs due to numbness from the cold.  It was actually not too uncomfortable and I was happy to get outside after being on treadmills for the last few runs.

PM - 7 more miles at lunchtime.  

PM - after travel back home I stopped at the gym to get this workout in:   Threshold - 2 mile warm up then 5 miles at HM pace with a 1 mile cool down. Really pleased with another good effort.  Kept the pace right at 6:40 which is about 15 seconds slower per mile than I would have run this workout last year at this time. But the good news is that it felt like I could have managed a few seconds faster - and by comparison just a couple of months ago I was running at this pace on the Alter G treadmill at 65% of my body weight  post surgery -  so I am seeing nice progress. 

AM - very easy 4 miles before work.  Temps were in the 70's this morning and quite humid.  Quite a contrast from 2 days ago in ATL when it was 16 when I went out to run in the morning.  Right hip flexor is a bit tender today following yesterday's workout.  Will keep the pace slower if I get out for a second run this afternoon and tomorrow.  

PM - 14 miles on a windy humid afternoon from my house through Dunedin and back along the Pinellas trail.  Slow going to mind the tender hip flexor.  No soreness or problems.  Decent run.

PM - busy day - only time for 6 miles on a really pleasant afternoon. 

AM - early 4 mile run before travel up to ATL this morning.

PM - another 6.5 miles on the treadmill after work on a rainy dreary evening.

PM - decent threshold workout on the treadmill.  2 mile warm up, 2 x 2 miles at HM with an 800 rest; 1 x 1 mile at HM, then a 1 mile cool down.  Had thought about just doing 3 x 2 miles but felt some tenderness last Friday with the right hip flexor following Thursday's workout, and figured I ought to be a little more conservative.  First rep was too fast for me today at 6:40 pace - (or the treadmill last Thursday may have been more favorably calibrated); so I slowed it down a bit on the last two reps for an overall 6:50'ish AP.  Some slight tenderness in the hip flexor following, but overall I felt really quite good after the workout.

PM - extremely busy/travel day.  Up quite early for a flight and meetings in DC and then back to ATL by the evening.  Went out about 8 pm and trudged through 4-5 miles in some very cold wind.  Happy just to have squeezed a run in.

AM - in the mid 20's this morning.  Easy 3 miles before work.  Travel late - hope to get a second run in.  

PM - 10 miles on the treadmill after work.  Work travel the last 2 days really put a dent in my training plans.  Hope to get some miles in tomorrow as a pacer for a couple of friends running the Long Haul 100 in Tampa tomorrow.  

AM - 23 miles pacing my friend Brian in the Long Haul 100. He and his son in law Nick are running.  Nick is running the 100k actually.   It is a 5 loop course in the Cypress Creek Preseve in Wesley Chapel north of Tampa.   Perfect conditions of mid 50's temps and a new course design with more shaded areas.   My plan was to run the second loop with them - but I arrived a little early - so I ran a bit before connecting with them.  Slow pace relatively speaking for me - but they were doing great.   I left Brian after he finished the second loop - for 40 miles in about 8 hours.   He wants to finish his first 100 (he's had a few prior attempts where he came up short) - I think he's gonna get it done this time.  

Took the day off.

Noon - had today off from work (first time I can recall having today as a work holiday - its kinda nice).  Took yesterday off-- not so much planned, but felt like I needed it.  Really nice weather in the upper 60's - easy 10.  Last 3 more moderate than easy.  I think in pacing my friend Brian in his 100 mile ultra on Saturday, my sense of an easy pace became too slow.  I turned on my Garmin and decided I needed to get into a more respectable easy pace.  Is it possible to have too easy of an easy pace?

Anyway, as an update, Brian did indeed complete his first 100 race.  I left him at 40 miles after pacing him for about 23 miles, and thought he was going to easily complete the event, but apparently he ran into some difficulties late in the race when the temperatures dropped below freezing.  Evidently several of the participants had trouble with it as well.  At 22 hours he had completed 85 miles, but he ended up finishing in just over 30 hours - (the last 15 miles was his nemeisis) which was beyond the 28 hour official cut-off, but good for him that he pushed through in this race after having several missed prior attempts.  The race director was kind enough to leave the finish line banner up for several hours after the race so he has a photo of his finish. His son in law Nick completed his first 100k in a little over 16 hours.  

PM - on the treadmill after work in ATL - (weather was really windy and temps dropping quickly) had a good workout today.  6 x 1 at HM pace with a 200 rest.  3 mile warm up and a little over a mile cool down.  Pleased with the pacing and with how solid I felt during the workout.  Really tired afterwards.  

AM - 4 miles easy on the treadmill.  Too cold to want to go outside.  Wind chill of 4.  No running tights.  

PM - 6 more on the treadmill after work. 

AM - tempo workout.  The gym connected with my hotel, I discovered this morning, has an indoor running track - not sure of the length - but large enough that it allowed for an easy warm up of approximately 3 miles going by time -- I then hopped on the treadmill and did about 4.5 miles of MP, then a cool down, partly on the treadmill and partly on the track.  

PM - 8 miles after work with Richie.  

PM - 18 miles on a very pleasant sunny afternoon.   

PM - 10 miles easy to moderate on a cloudy afternoon. 

PM - after work in ATL - headed out in a new direction - temps were dropping - happy I brought my phone as I got a little turned around on some hilly dark neighborhood roads. Siri got me back though for a roughly 10 mile run.  Winter Storm warnings here for tomorrow. Snow in the forecast.  

PM - on the treadmill at the hotel in ATL - (a few inches of snow fell here this afternoon - quite a big deal - my office is shut down for tomorrow because of it) 8 x 800 at 5k pace with a 400 rest after a 3 mile warm up and a 1.5 cool down.  Kept the pace under 6 mins per mile and did well getting through the workout.   Pleased with the effort. 

AM - only time for a short run on the treadmill and did not get a chance to go out later in the day as I spent most of the afternoon and early evening at the airport.

PM - decent workout 3 mile warm up then 4 miles at HM pace with a 1 mile cool down.  Treadmill calibration had me at 6:49 pace, which felt slightly harder than HM should have felt.  Effort was what I was looking for, more than pace as shown on the machine.

AM - 7 miles easy in the morning. 

AM - limited time today - in ATL to try to find a house.  

AM - 3 miles before church on a very foggy warm morning at home. 

PM - 8 miles easy on a warm (mid 80's) afternoon.  

PM - on the treadmill.  I have decided that I am not happy with where I am from an aerobic base perspective (its not terrible,its just not where I want it to be).  I recall reading in Lydiard's literature, that once your training moves away from aerobic base training, while you should be able to improve upon other components (AT, LT etc.) you will not improve your aerobic base any further for that training period.  Anyway, I have decided I would rather focus on that aspect for several weeks and hopefully see some improvement there before resuming tempo and threshold training.  Had a good run this evening.

AM - 3 miles easy this morning before work in ATL.  Windy and a little chilly.  Forgot to pack my gloves and hat.  

PM - 11 miles of aerobic running on the hotel treadmill after work. 

AM - cool and rainy morning - covered between 8 and 9 miles before work.  Slow but felt really good at the end.

AM - 3 miles before work in FL - started to rain at the end of the run.  Feeling good after the last few days of aerobic running.

PM - 12.5 miles of aerobic running on the treadmill at lunchtime (lengthier than my normal lunch).

AM - 3 miles easy before work.  Had my annual physical this morning.  Weight is up (shocker) - though I expect that will resolve itself in the next few weeks -- but everything else is great.  Subthreshold tempo planned for later today.

PM - lunchtime 9 miles on the treadmill.  2 mile warm up then 6 miles at subthreshold pace (80% HRR) which as a happy coincidence was 6:53 per mile for me (nearly the MP pace I was running a year ago).  1 mile cool down.  Really pleased with how the extra miles at the aerobic effort for this week has really improved lots of issues I was having over the last couple of week. 

PM - long run of 20 miles.  Bit of an atypical Florida day - fog, cool and with occasional drizzle. A little windy at times too.  Sort of on the slow side, but a decent effort nonetheless.  

PM - between nine and 10 miles after a drive from Florida to Atlanta this afternoon.  I heard on the news after I arrived that they're expecting some winter weather again this week. Hope they are better prepared this time. 

AM - 5 miles easy this morning before work in ATL.

PM - 8 miles on the hotel treadmill after work. Kept the effort at a moderate aerobic level -- heart rate reserve at 70% - which this week had me at 7:24 pace which is an improvement of approximately 15 seconds from last week at the same effort and distance.  Things are progressing nicely.

AM - 4 miles easy to moderate.  Rain and potential for a "wintery mix" had me running on the indoor track of the club next to my hotel this morning.  Unintentionally probably allowed myself to run a little faster than I had planned.  

PM - 12 miles on the treadmill in the hotel after work at an easy aerobic pace.  

AM - 5 miles easy on the indoor track in the gym next to my hotel.  Weather was not pleasant outside.  Sleet, windy, freezing rain...Had a nice run indoors though. Only 3 people in the entire club, and no one else on the track.  

PM - 10 miles at a moderate aerobic pace on the hotel treadmill. 

AM - 6 miles on the hotel treadmill this morning.  Office closed again today with the snow.  Hoping my flight is not cancelled this afternoon.  (I am out of clean running clothes.)

PM - 7 miles back home.  Really  not a very good run.  Too worn out from the travel, or just too old.  

AM - 3 miles easy before work this morning.

PM - tempo - MP run on the treadmill at lunch 6 miles.  Felt ok but HR was higher than it should have been or was last week on the same workout.  Actually I did not check the HR until the last half mile after the first mile or 2 were in the proper zone.  Not sure if there was a problem with the monitor or with my HR.  Anyway, felt as though it was a good workout either way.  

PM - 14 miles easy on a deceptively cool afternoon, with a fair amount of wind. 

PM - easy 10 miles on a splendid Sunday afternoon. 

PM - moderate aerobic effort of 8 miles on the treadmill at lunchtime.  Bought a pair of Saucony Triumphs over the weekend.  (Jake K may be happy to hear.)   First time in that brand.  Liked the wider toebox and light weight.

AM - 12 miles easy very early in the morning before business meetings in Atlanta.  I had three separate guys passed me on Mount Vernon Rd. running extremely quickly.  Made me feel slow! Anyway after a mile or two I saw them jogging back together.  Must have been doing a workout. 

AM - 4 miles easy before business meetings in Atlanta.

PM - 8 more after work meetings.  Relatively warm out. Upper 60's. 

AM - 4 creaky miles this morning.  I think the new Saucony shoes seem to have resulted in some issue with the sides of my big toes - more so on the left than the right.  It has gotten increasingly worse each day.  Not sure if it a bruise, or a blister under a callous - but it took a good half mile before it loosened up.  Wore the Asics this morning instead.  Also accidentally banged one of my other toes on a chair in the hotel last night.  Painful.  

AM - a little over 4 miles this morning before work.  Work and travel late yesterday prevented a planned second run - but probably good to let my toes recover a little more.  Did a little "home surgery" to the callouses and missing or mangled toe nails last night- trying to drain any blisters that may be causing the pressure/pain.  I think just switching back to the normal Asics and having more recovery time helped more than anything.  Will try to get a second run in later today.   

PM - 10 miles at a late lunch.  1.5 mile warm up - then 7 miles at marathon pace - 1.5 mile cool down - on the treadmill.  Felt reasonably solid.  No toe problems either.  

PM - 18.5 miles in the middle of a very warm and humid day at home.  

AM - 6 miles before church in a warm fog.  Decent run after a hot long run yesterday.  May just be starting to get into shape.  Busy day ahead. Teaching bible class - church gathering at my house and then a flight to ATL after evening worship.  

AM - 6 miles easy to moderate in ATL.

AM - 4.5 to 5 miles early this morning before work. 

PM - 11 more on the treadmill at lunchtime. Good aerobic effort.

AM - 4 miles easy on the indoor track at the gym next door to my hotel to avoid the cold and the rain outside.

PM - 6 miles on the treadmill at lunchtime.

PM - 5 miles easy at the gym at lunchtime. 

AM - disappointedly unable to get a second run in yesterday with business travel getting in the way.  Headed to the gym early this morning.  Tempo/threshold workout.  2 mile warm up then 2.5 miles at MP then 2.5 miles at HM - thought I handled it well, but my HRM data that I checked later says not so well.  1 mile cool down.

PM - nice weather lunchtime run with Richie.  Upper 60's bright sunshine.  Felt really solid on this run - that was not too hard, but based on our comparative breathing - it was a bit tougher for him, whereas I felt like it was just a nice moderately paced aerobic run.  Got 8 miles in around the dump.

PM - 16.5 mile long run with a faster finish.  Really tired today.  

PM - 11 miles easy on a warm Sunday afternoon. 

AM - 3 miles easy before work.  

PM - 8 more on the treadmill at lunch - moderate aerobic effort.

Finally got my lab results regarding ferritin back (test was 2 weeks ago).  After over a year of taking iron supplements - my ferritin is only 32 ng/mL (and was 23 ng/mL)in November 2012).  Was expecting a significant increase after such a consistent supplementation.  Hmm...32 is ok, and I am glad it is higher than before, but from what I have read about endurance athletes, that number is still on the low side.  I take an average of 72 mg of elemental iron spread out from morning to evening each day.  Guess that's just too low of a dosage or I am just not absorbing as much as I thought I would.

PM - lunchtime workout.  5 x mile @ HM pace with .25 rest after a 1.5 mile warm up and same distance for cool down.  First real workout in a month (unless you count the tempo runs I have been doing on Fridays).  AP was 6:35.  Seeing some progress with my fitness and with my weight after the last month of aerobic-building.  Will be curious to see if my recovery is in keeping with that same progress.    

AM - 3 easy miles on a foggy morning.  I have to report to jury duty this morning.  

PM - 9 more on the treadmill at lunch.  Was not picked for the jury (shocker).

Took the day off from running.  Stressful work day.  Only my second day off this year.  Felt like a time for a break.

AM - 5 miles easy before work.

PM - good workout - 3 mile warm-up then 8 miles at MP on the treadmill - with a 2 mile cool down. 

PM - had a really nice 20 miler today.  Left my house and did a loop north to Tarpon and then headed down the Pinellas Trail to downtown Clearwater - then crossed the bridge to the beach and met my wife and daughter and my daughters boyfriend for dinner at sunset at the Palm Pavilion.  Awesome weather - really crowded with spring breakers in town.  

PM - went on a walk with Tracy and then an easy run in the afternoon.  Time change is dragging me a bit. 

PM - 10 miles after work in ATL.  Pleasant evening - bit of a hilly route had me at a quite slow pace at times.  

AM - 4 miles easy before work.

PM - surprisingly good workout.  2×2 miles @ HM pace with a 600 rest. 2 mile warm up and a short cool down. I had planned 3×2 miles but I had to squeeze this workout in before a dinner meeting that was scheduled at the last minute. I have not been feeling all that strong over the last few weeks.  Or at least that's how it seems.  But this workout renewed my spirit a bit - that all is not lost. Had I had sufficient time I could've easily executed on the third rep as planned. 

AM - 5 miles easy on the indoor track in the gym next to my hotel on a rainy morning.

PM - 8 more moderately paced miles on the hotel treadmill after work. 

AM - 4 miles easy on the indoor track in the gym next to my hotel on a chilly morning. 

PM - 6 more miles at home after my flight in the evening.  

No run today - completely buried in work commitments from the time I awoke to the time I went to bed.  

AM - only enough time on my schedule for a quick run this morning. 

AM - short run before church and work again today.  Way too much going on and stress.  Basically a lost weekend of training.   The good news is that the two light running days resulted in a very strong feeling when I was running this morning.  

AM - 7 miles this morning.  Was scheduled for an early flight this morning, but after I got up and hit the shower, I got a message that my flight was delayed for 3 hours - so I went out for a run on a humid and very windy morning.  

PM - 5 miles after work in ATL.  Chilly and rainy but an enjoyable run nonetheless.

PM - fairly good workout this evening after work.  2 mile warm up then 8 x 800 with a 400 rest with a 2 mile cool down.  Avg pace for the halves was 2:53.  None of the reps felt as though I was on the limit - and so I would rate this as a pretty good sign that my fitness is decent at this point.  Oddly though, I cannot say I have felt "good" for a run from start to finish in quite some time. It is a strange thing.  I am running fairly well in workouts but I just don't have the overall sense of feeling strong and confident on a day to day basis.

AM - 3 miles easy on a drizzly cool morning in ATL.  

AM - decent workout - progression run.  2 mile warm up then 6 mile progression starting at 7:30 pace and increasing by 10 secs per mile each mile.  2 mile cool down.  Solid effort.

PM - 10 miles after work in FL.  

PM - good workout/long run.  2 mile warm up then 12 miles at MP on the treadmill with a 2 mile cool down. 

PM - 4 miles of a just an easy shake out mental health type run - on a glarey warm humid afternoon 

PM - long day ... Started at 4 am - travel and stressful workday.  Just enough left in the tank for 7 miles after work in ATL.  

AM - 3 miles easy before work this morning. 

PM - good workout.  Actually the best workout I have had in this training period.  2 mile warm-up then 3 x 2 miles at HM with an 800 rest followed by a 1 mile cool down. Solid effort - very controlled and with an avg pace of 6:30 per mile.  Very pleased with this. 

AM - 3 miles easy on a very brisk/cold morning in ATL (in the 20's).  

PM - 6 more miles at the gym.

AM - 5 miles easy indoors in the gym next to my hotel before work.

AM - 4 miles easy before work in FL.  Left hip is beginning to bother me a bit - gradually becoming more noticable over the last few days.  May take some time off if it continues to escalate.

PM - concerned about the achiness in the left hip, I nixed the second run yesterday and decided to run late today to give it some more rest.  Did an easy 10 late in the afternoon after a rainy day.   Seemed to have helped a good bit with the additional rest.  

PM - 10 miles moderate to MP. Last 5 miles were at MP - definitely have something going on with the left hip - so trying to keep workouts reasonable from now until the race.  

PM - really long day. Up at 4:30, travel to ATL, meetings all day then straight into a work dinner; got into my hotel at 9:30 pm, basically just went out for 4 miles just to avoid a zero.  

AM - 5 miles easy this morning before work.  Richie who is in town for work meetings joined me for the run and we had an enjoyable conversation.  

AM - 8 miles easy at home this morning before heading over to Rome to visit daughter #2 who is studying abroad this semester.  

No official run, but easily walked over 4-5 miles around the city of Rome - sightseeing etc. for several hours after arriving early this morning.

http://lh6.googleusercontent.com/-VqFM5a1gLEk/Uz5uRUbWUPI/AAAAAAAAACE/4fJ_UkyGYQw/s1024-no/IMAGE_3.jpgAM - in Rome.  Narrow cobblestone streets, light rain, hills, and ancient ruins - made for a really interesting run this morning.  

http://lh5.googleusercontent.com/-kLt8ZrPo-dQ/Uz5ugBXugAI/AAAAAAAAACM/W8n-SVv3YiA/s1024-no/IMAGE_4.jpg

AM - ran over to Riley's apartment near the Vatican and then she took me on a little tour/run around the neighborhoods where she goes to school and where she hangs out with her friends etc.  Nice run along the Tiber River and then back from her place.  

AM - 7 miles early in the morning in Rome.  Ran along the footpath next to the Tiber River.  Interesting odors down there...Riley had told me about a month ago they had so much rain that the river neared flood stage and I would not have been able to run on this particular path because it was under water.  Below are a couple of photos of the path and debris (trees etc) to show how far up the waters were.

https://picasaweb.google.com/lh/photo/wEXidvILZYH3YtV3aRoL89MTjNZETYmyPJy0liipFm0?feat=directlink

https://picasaweb.google.com/lh/photo/HLFaMjYZFvdqgkD7q1Wj09MTjNZETYmyPJy0liipFm0?feat=directlink

AM - in Rome, I met my daughter, Riley and her boyfriend, Arturo,  for a run a really beautiful park called Villa Borghese gardens.  Ran up the Spanish Steps and meadered around the park.  Her boyfriend doesn't speak English - and I don't speak much Italian, so Riley translated.  She had 2 semesters of Itialian in college, but in the last 2-3 months she's been there, it would appear that she's become pretty fluent in the language.    

Up early for ride to the airport.  Long flight with a couple of delays... one by the airline, and one by me.  After 12.5 hours of flight, I got to the airport parking lot last night only to find out I had lost my car keys... So that happened.

No time for a run.  

AM - 5 miles easy at home.  Did not sleep very long, due to jet lag - so got out for a pleasant moderate run before my first call at work at 6:30 am.    Have to travel late today to Dallas for meeting tomorrow.

PM - 4 more at lunchtime.  Trying to work off the pizza and pasta.

AM - in Dallas for a meeting today. Hopped on the treadmill and did 4 miles at MP after a 2 mile warm up and then did a 1 mile cool down. Catching a cold - it seems.

AM - 4 miles easy before work.  Have a cold.  Felt crappy.

PM - 6 miles at lunch with Richie.  Beautiful day.

AM - 14 miles this morning from my house out to the end of the Dunedin Causeway and Honeymoon Island and then back on the Pinellas Trail.  Really felt pretty lousy with this bad head cold.  Happy to have gotten the miles in though.

Really not feeling well....decided to rest today.

PM - 8 miles easy to moderate after work.  The issue I have been having with my left hip is becoming more of a concern as an injury.  Painful for most of the run, and quite sore afterwards.  Not sure if I should just take it easy the rest of the week and give it time to rest/heal or take it day by day.

Travel day/meetings -  had to go to Charlotte for a work/client meeting - so early to the airport and then back to ATL in the evening...decided to rest the gimpy left leg and not run.

PM - after work.  5 miles on a gimpy left leg - needed this run more for mental health than anything else.  Wasn't that bad.  Usually everything seems a bit better when I run.

AM - chilly morning in ATL - 3 miles easy.  Stretched a bit more before I went out and used the foam roller afterwards.  Not too bad - but still a bit painful.  Resigned that I will just have to plan to run easy.

AM - easy 2-3 mile shake out run in Boston.  Made it in last night -- Tracy decided to join me as a last minute decision.  Beautiful day - gathered up the race number and had a nice lunch near the finish area.  

So this was an event that I truly planned in the last few weeks that I would not really "race," (due to a slight injury, sickness, and general lack of sufficient training to expect to run my best) but instead be a participant to support this year's running of the marathon.  I am pleased to report that I had a mostly wonderful time on the course - although it was not "easy" by any stretch of the imagination - and was moved by the outpouring of support particularly at Wellesley and Heartbreak Hill and of course the last few miles and the finish area at Boyston Street.  

Early on I thought I would be able to maintain a pace of around 7:15 to 7:30 but I realized around miles 8-10 that the temperatures were acting a good bit warmer than predicted, and frankly, I wanted to enjoy this race than try to gut through a tough course.  So, I gradually backed off, and started taking everything in.  To say I was taking it easy, would really be bit inaccurate, because the course really beats you up.  As the miles went on, I did some quick math, and eventually I had in the back of my mind, that I would like to come in below 3:30 even though that's a far cry from where I was last year in London, it seemed like I resonable and respectable time for a mid-race "goal."  As it turns out,  I could not have trimmed it any closer - 3:29:59.  

All in all, I believe this to have been my last ever marathon as runner.  I have done 25 of them over the last 17 years.  And as we all know, the training doesn't get any easier on the old body, mine is no exception.  And the races themselves lately have tended to give me fits of anxiety that I really should not be having - because after all, I run because I enjoy it. When it stops becoming enjoyable, it requires a different approach.  So then....I am proud to have been a part of this marathon, my 5th official Boston finish, and proud to call it my last.

Sore muscles today - as I traveled to Atlanta for work this week. 

AM - went out this morning for an easy jog - actually was surprised that I was as sore or tender as I had expected to feel.  Nice and easy.  Felt good to get out.  

PM - decided that my left hip pain which has reemerged now that my quad soreness has subsided, probably is not going away without some time away from running.  So, trying some cross training.  21 miles of cycling today.  

PM - 18 miles of cycling today.  

AM - 3.5 miles easy - test run to see if the left hip is ok.  Seemed a little twingy - but ok.  Anyway  - good enough.   

PM - so the little niggle in the left hip was noticeable even after yesterday's easy 3 miles - as a result I thought it would perhaps help to run on the grass today for a softer impact.  Ran barefoot around the inside of the track at PH middle school.  I think the barefoot approach was a good move - as I had only a little twinge in first few hundred yards.  Hoping this provides a good solution for a little while.  It was a slow but enjoyable run.  

PM - roughly 7 miles based on time - on the grass behind my new house and along the 18th fairway of golf course through the woods in back of my house and then around the neighborhood. Not moved in yet - but was up there after work to meet a contractor and so I decided to do a run.  Easy going - guarding against aggravation of the left hip. Decent run. 

AM - 3.5 miles very easy this morning from my hotel.  

PM - 7 miles easy.  Had a really nice run this evening exploring the area around my new home in Milton.  Country roads here don't have much in the way of consistent sidewalks or shoulders - so there was a fair amount of running on the grass on the roadside - but found a couple of parts of the route I took had little to no traffic at all - and so had an easier running experience on those less travelled roads.  Really picturesque rolling hills - on a couple of roads that looked like they may have had a gravel roadbed (definitely unpaved) - and nearly covered over with dirt/mud over the years.  Street sign called one of them, the "Milton Trail," and had a horse under the wording on the sign.   Ran past multiple horse farms and encountered several mountain bikers. On the main roads I had two groups of roadbike cyclists go past - completely blocking traffic - without a care.   So, lots of people out in the evening engaged in various outdoor activities etc.   Felt really pleased with what I expect will be one of my regular new running routes.

PM - roughly 7 miles on a hilly route with a steep longish climb near the end.  

AM - realized I left my running shoes at the house last night, but had my Vibrams with me at the hotel, so my plan was to run easy for about 30 mins in them mostly on the grass where possible.  But it was dark and the grass was wet and uneven - so I ended up just running on the sidewalks and roads - very light effort - and because it was so easy I stretched it out a little more than I had originally planned. Nice morning run. 

Not particularly tired or sore - but just thought I should keep my mileage modest this first week.  No run today. 

AM - 8 miles easy this morning at home. Awoke early without my alarm - got my run in just before sunrise.  

Mother's day - so no running.  I think that's a thing.

AM and PM - approximately 10 miles of running.  Went out early before my flight to ATL and was very tight in the left hip flexor.  Really think this is getting worse rather than better.  Went out again in ATL after work for about 6.5 miles - which surprisingly was not as bad regarding the hip flexor issue as it was in the morning.  Did a good amount of stretching before and then after including the foam roller.  Took a couple of Aleeve as well.

AM - about 4 miles easy this morning.  Stretched the hip flexors out well before heading out, and it was not too bad.  Much better than yesterday morning's run.  

AM - 8 miles this morning in ATL.  The good news is that I can see steady improvement on my aerobic fitness rebuild coming off the marathon with the HR training I started about 2 weeks ago - but the less than good news, is that there still a fair bit of pain/discomfort on the left hip flexor.  When I have had this injury in the past - if it is a pretty good strain or tear, generally the only way it really heals, is to take several weeks off.  Here, I seem to not have a really bad strain, but just enough to keep me concerned.  So, I will just keep running. It will either get worse - forcing me to stop running for a while, OR it will get better with the easier efforts (let's hope) OR it will remain about the same, and be a general nuisance.  Interestingly, as I keep my efforts to a lower HR (just below 70% HRR) it keeps me from being too "aggressive" particularly on longer uphill sections and thus the injury is perhaps not exacerbated as much as it might be if it wasn't for the HR training keeping me in check.  Disappointed that I did not get a second run in yesterday, but had too much going on to fit it in.

PM - 4 miles easy after work. 

AM - 7 miles on a mostly uphill (it seemed) rolling route in a light mist/rain.

PM - tried a little tempo run.  Did not go all that well. 

AM - 10 miles / easy 

PM - did the equivalent of 7.5 miles on the elliptical at the gym.  The left hip flexor issue was becoming too frustrating to run - and when I tried cycling a couple weeks ago - it was just as aggravating to the issue as running.  I think the elliptical may be a solution.  No pain whilst I was using it.  Wore a HRM to make sure I was getting the right cardio effort.  Other than really not liking the machine - I am hoping this works for a while as I allow the injury a break to heal. 

Brought everything with me but shorts to workout on a business trip to Minneapolis.  Discovery of the inadvertantly missing shorts was not until I got up in the morning to head to the fitness center in the hotel.  

PM - 40 mins on the elliptical and 20 mins on the stairmaster - wearing the HRM - giving the rough equivalent of that effort for miles in running.  ( I don't much like the stairmaster either Rob)

PM - 6 elliptical equivalent miles today at lunchtime.  Had less time in my schedule today for a workout.  This cross training is really not aggravating the injury at all.  In fact, I have really no discomfort at all right now.  Gonna give it another 10 days or so, and gradually reintroduce running as tolerated.   Also doing a good number of leg strengthening exercises.

AM - 4 miles of walking this morning in Gainesville today.  In town for Freshmen Preview for Delaney who starts at UF in June.  The hotel had one elliptical which was occupied - so I decided to go out for a walk.  Tried to walk vigorously, which then seemed to aggravate my hip flexor, so I backed off and kept it to a normal walking effort.  Felt a little achy there all day.  

AM - same as yesterday. Walked about 3 miles. 

AM - so I decided to do a test run today.  Coverded about 2 miles and really only a very vague trace of discomfort in the left hip.  In fact really did not feel anything unless I tried bounding or stretching out my stride a little.  Couple hours after the run - I could tell that I had tested the hip - so I think maybe a little more time off may allow a complete healing.  

AM - 8 elliptical - equivalent miles at the gym before heading up to ATL.  

AM - 8 elliptical miles at the gym in ATL.

AM - I think I had a pretty encouraging effort this morning.  I started out with about 35 mins on the elliptical - and then moved to a run on the indoor track in the gym next to my hotel. No pain or discomfort of concern and actually felt reasonably smooth and solid.  Will await possible achiness or stiffness later in the morning or afternoon as a true indicator.  

So - 4 hours later, and no soreness or discomfort whatsoever.  Very encouraging.

Also - meant to give a reading recommendation  "The Boys in the Boat"  which is about the 1936 US Men's Olympic 8 man crew team.  Great story - and good lessons for what it means to be a part of a team.   

AM - I ran today.  It wasn't very far and wasn't very fast - but it wasn't on any type of cross training equipment.  No pain or discomfort in the hip flexor.  Happy to be outside.  

AM - 3 easy miles this morning.  My legs felt tired yesterday - even though it was a short run - I had not done any running of that length in over 10 days - so while mentally and cardiovascularly it was short - my legs told me to reset expectations - so I decreased the volume a bit today.  Felt a little like I was running on eggshells - trying not to break any.  No pain or discomfort - but bilateral soreness and being careful not to push my luck.  

AM - 4 miles this morning - closer to my normal training pace - tolerated it well enough except when I tried a few striders - which produced some discomfort in the left hip flexor.  Stretched and foam rollered the legs well after.  

Unplanned but probably needed day off.

AM - 4 miles easy this morning.  Active though minor discomfort in the hip flexor has unfortuanately returned.  But it actually was not a bad run.

Wore the Saucony Triumph 10's that I wore all of last week.  (I wore the old Asics Gel Nimbus on Saturday). The literature on each of the shoes shows a seemingly signficant difference in "drop" - with the Nimbus at 11.5 or 12mm and the Triumph's at 8 mm.  Wondering if that could have any implication to my issues.

In any event, an interesting phenomenon I noticed was that sometimes with pain the hip flexor, it results in fatigue or weakness -  this morning the discomfort was substantially absent any weakness or fatigue...maybe that will return next.

AM - 5 miles this morning.  Not bad.  Took some Aleeve before bed - May have helped.  

AM - 5 miles this morning in Miami Bch - here for a work-related meeting. 

Busy day.  HS Graduation for Delaney - and then finishing up the packing and emptying of my house for the big move...not a moment to spare for a run today.

AM - 5.5 miles this morning...one of the last few runs I will do in Florida as a resident here.  Staying in Innnisbrook since my house is now empty of furniture.  Had a relatively good run this morning around the perimeter and through the resort.  Cannot believe I have lived here within just few miles of this place and never did a run through it (although it is gated).

AM - 3 miles this morning - and maybe (hopefully) turning a corner.  The low mileage volume and sticking to the Saucony Triumphs may be working - no progression of the hip flexor issue in the last week, and it seems to be quieting down.  Bought a new pair of Triumphs yesterday too.

AM - last run as a Florida resident.  8 humid steamy miles.  

AM - 4 miles easy from my new home in ATL this morning.  Actually felt like I had less discomfort and more strength in the left hip flexor today.  Relatively cooler temps (~10 degrees) and less humidity (~10% less) - made for pleasant running conditions as compared to FL.

AM - very early run of about 3.5 miles ahead of a business trip to Chicago.  Hopeful for more miles later, but unlikely.

AM - 6 miles this morning in Chicago suburbs.  Rained all day yesterday and overnight, and I was prepared for a wet run, but as luck would have it, the rain ended just as I headed out.  Very nice little run.  

AM - got 4 miles in this morning before heading to work.  Enjoying the relatively cooler temps as compared to FL.

AM - got closer to 5 miles in this morning as a much faster pace.  Made a friend.  Guy was running in the neighborhood up ahead of me and waved as he turned the corner.  We were going the same way and after a couple of turns he stopped and said, "looks like we are running about the same pace, do you want to run together?"  

So although I felt woefully out of shape, I agreed as long as he took it easy on me, and we proceeded to run about 2 miles together before I headed back home.  Felt good to have a run with someone for a change.  He was kind enough to invite me for a run with a group tomorrow morning.

AM - met my new running friend, Dan and he took me for run in the local area.  Told him I was a bit gimpy of late and wouldn't want to push too hard.  He was running with his black lab, Lucy which I figured would mean we wouldn't be going hard, and perhaps need to stop here and there.  I was wrong.  Dan proceeded to set out a brisk (at least for me right now) 6:46 pace for the first two miles, and then we settled into 7:13 pace on some not-insignificant hills through mile 5 until I just had to wave the white flag and say, I cannot carry-on a conversation on this uphill and run at this pace.  He relented and though on the uphils we took it easy, we still were running sub 7:30's where it was relatively flat.  The dog was amazing, I must say.  Never once getting in the way or crossing over or around us, and simply ran as fast or as slow as we did without even so much as a bark or heavy panting.  Anyway, I was actually quite pleased with this effort as I had no pain and maintained a decent pace for much of the route - 10 miles is the longest I have run in many weeks.  

Decided to take the day off.  Was really tired today after yesterday's run and a full day of yardwork.  Rather take it gradually anyway, since I am starting to feel like I am nearly back to being healthy.  

AM - appxly 4 miles before work.  Things felt ok, just a little "catch" in the left hip a couple of times but no pain or discomfort - feeling nearly healed.  

AM - 6 miles this morning.  More moderately paced today.  I think I am finely over this injury...meaning I think it is healed and I am 100%.  

Now the trick is to stay healthy and not to overdo - or do too much too soon.  Though I am really tempted to do a couple of doubles this week just to get some more volume in. 

AM - about 7.5 miles this morning.  Hillier route - warmer today.  A bit more tired feeling than the last couple of days.  Went further today though.  Decent run.

AM - 6 miles - same neighborhood, different route.  Actually run a different route everyday on my morning runs in the same neighborhood because it is has no traffic and is very quiet.  Tried to push it a bit on the uphills and downhills - probably should have been more cautious, but I was feeling fairly solid.

AM - Awoke too late for any more than 4 miles this morning.

PM - inspired by my friends' performance in Duluth, I did a decent, but hilly 12 mile run in the afternoon. Really wore me out.

AM - appropriately sore this morning - started with a short walk and then eased into a light 4 miler this morning before church. Bit cooler this morning following some rains late yesterday.

PM - 4 more easy miles with Riley. We drove over to the Forsyth Big Creek Greenway trail. The access point at Fowler park had a surprise for me - a public park with a running track on it. I shall return..

AM - about 5.5 to 6 miles this morning. HRM training for a couple of weeks as I begin to build up mileage volume. Like to keep things under 75% HRR.

AM - 7 miles this morning.  HR was a little more strained - may have been a little dehydrated or a result of extra volume over the last few days.  Decent run nonetheless.

PM - had to travel to Gainesville FL for business - arrived at the hotel around 7 pm and could not resist doing a run.  Planned only a short couple of miles but became nostalgic on my stomp around campus and ended up with about 5.5 miles.  Probably too much volume this week - too soon in the return from injury.  Will run light and easy tomorrow.

AM - 6 miles easy on a very humid (typical) morning in Gainesville.  Ran a different route around campus.  Used the HRM to keep things easy.  A little sore from the double yesterday when I went to bed - but not too bad once I got started this morning.

AM - 7.5 miles this morning in ATL.  Went further and faster at the same HR as earlier in the week so hoping that is sign of improving fitness. 

AM - did a workout today on my new treadmill.  Tempo run using HRM.  20 min warm up then 25 mins at 75-80% HRR and then a short cool down.  The treadmill has this neat feature where you can set a HR target and it will monitor your HR and adjust the speed or incline or both to maintain the actual HR within a few beats of the target.  First workout in what seems like forever, and though I started out at a decent pace, the last several minutes were indeed pedestrian in order to keep the HR in the zone I was targeting.  Happy though that I did not over do the effort and really pleased with the feature on the the treadmill that seems to work well.  

AM - nice run this morning fairly early.  Found a new route, very scenic.  Ended up with around 9 miles which was a couple short of what I had planned, but felt like it was good enough not to add anymore mileage to the end of the run.  Decent volume increase in mileage this week - measured though - which hopefully is keeping me from re-injury.  

PM - did not get out this morning for an early run.  Riley and I had planned to do a run on the Greenway after church, but she bailed when it seemed too hot.  So I did a HR run on the treadmill for 7.25 miles while watching the Dutch/Mexico game.

AM - 6 miles easy this morning.  

AM - 4.5 very aerobic (~slow) miles.  For some reason both hips and groin feel a little weak and achy - so I decided to take it a little easier this morning with a plan for a 2nd run after work.  I think the two treadmill runs over the weekend (Friday and Sunday) may be the reason behind the niggles.  Either that or the increased volume may have had a delayed onset.  

So -  Weird confluence of Galloway-isms in the same timeframe.   1.  There is a neighborhood where I run in the mornings which has two streets named Galloway (view and ct) ... and I wondered to myself, I know Jeff Galloway (relatively famous runner) is or was an Atlanta resident, could these streets have anything to do with him?   2.  There is a running store right next to the really good restaurant where I have eaten a few times near my office called Phidippides (which I thought was a cool name for a running store) which I just learned is actually owned by Jeff Galloway.   And finally, of course the Peachtree Road Race is on Friday - which was first run 45 years ago and won by ... Jeff Galloway (later an RD / Organizer of the race).  Coincidence?   Maybe.

AM - 7.5 easy miles.  Felt better today than yesterday.  Did not get the second run in that I had planned - as there was an unexpected doggie emergency requiring a vet visit for my old dog, Jake.  

AM - 4.5 easy miles early.

My first Peachtree Road Race.  Fun.  It would be more accurate to say I was a participant in the event rather than calling it a race - because I wasn't ready yet to be racing coming off an injury.  Richie came up from Florida to "check the box" for this event - and because he was just coming off of Grandma's where he paced his friend to his first sub 3:15 marathon 2 weeks ago, he was only interested in running this for fun. Because he entered late, he got in through a charity which happened the same one that Meb was running for - in which Meb would start in "last place" and would earn charity dollars for every running he passes before the finish.  As a result Meb was in the pre-race area with other charity runners and I got the opportunity to meet him and chat for a few minutes.  Very gracious - good guy.  

So - race report - really I would classify this as a conservative effort at marathon race pace - which is what it turned out to be 6:51 avg on my watch - same pace I ran last year at the London marathon (obviously this was much shorter).  Did not push too hard though I probably did not have much more in me.  Really great weather with a cool front having pushed through yesterday - cool morning with little to no humidity.  Was actually chilly even after the race in the mid 60's.  

Great to see Richie and enjoy the event.  Next year hoping to give it a real go.

Picture of Meb.

AM -  a little over 10 miles this morning.  Started off very easy on a hilly route.  Ended up warming into it fairly well managing a decent pace toward the end.  

PM -  a little over 9 aerobic miles on the treadmill this evening.

PM - a little over 7 miles on the treadmill after a crappy day at work.

PM - in St. Pete for work for a couple of days.  Did a run along the water and around the pier and Snell Isle - hot and sweaty, but nice to be see some familiar sites.  I downloaded an app called Outsider which was created by the Weather Channel and it is supposed to be used to track performance and the impact of weather conditions on running.  I have not yet used it, but it has this rating system of 1-10 with 10 being the most optimal running conditions and 1 being the worst.  Around 8:30 about an hour after the run, I clicked on the App and the rating was a 3 with a red circle around it and the phrase "Run Anyway?"  

AM - got out early this morning and met Richie at the Snell Isle bridge.  He'd assembled a small group to run this morning including Justin and Brian and Drew who is just coming off his first sub 2:40 marathon in Duluth.   A couple other joined us - great conversation and nice to have a run with old running friends.  Pace was light and easy enough though the humidity was oppressive.  Shoes were making squishy noises at the end of the 7.5 run.  I don't miss the humidity.  Have not had that happen since I moved to ATL.  

AM - pleasant run this morning in ATL before work - feeling stronger - easy 7.5 miles.

PM - did a little tempo run on the treadmill.  2 mile warm up; 4 miles at tempo and then 2 mile cool down.  

PM - 5 miles on the treadmill - kinda felt off.  Took yesterday off, unplanned, was in a funk.  My dog Jake passed away yesterday and I was just wasn't feeling it.  He was a good dog.  14 years.  So anyway, I think the lack of a run yesterday threw me off a bit today.  

AM - got in about 7.5 miles this morning before work - felt a bit stiff and slow.  Bunch of family in town for a couple of days - displaced me from my bed to an air mattress - the likely cause of my stiffness.

AM - decent 7 mile run this morning before work.  Hoped to get a few more miles in but did not get out early enough.

AM - 5 miles this morning before work.

PM - hopped on the treadmill after work and just decided to "run" but with no specific plan in mind - turned-out perhaps sub-tempo to threshold at times but overall just a good honest effort - without looking HRM or being cautious.  Hammered out a little over 8 miles, wore myself out, but it felt good.  Body is finally getting back to a point where I can just decide to run.  

AM - 4 miles shake out run.  Expected to be a bit sore from yesterday evening's treadmill run - and I was.  But started slow and really was no worse for the wear.  Will get a few more miles in later this afternoon or evening.

PM - got an additional 4 miles in in the afternoon.

PM - 14 miles on a cool rainy afternoon.  Enjoyed the run - always good when you finish a long run feeling like you ran a decent pace, and don't feel as though you are spent for the day.  

PM - 7 miles on the treadmill.

PM - technically Tuesday AM in Bangalore India - on the treadmill 8 miles after arriving at my hotel following about 22 hours of travel.

PM - again techinically Wednesday morning in BLR but since I plan a second run later I will post it on Wednesday when I get to it.  4.5 miles on the treadmill.  Just not a good outdoor environment for running.  Roads/pavement is inconsistent, the pollution tends to be an irritant and it is easy to get lost - so I have decided to stay indoors on this trip.  

PM - 6 miles on the treadmill. 

AM - 7.5 miles on the treadmill in Bangalore.

22 hours of travel - no time or opportunity for a run.

AM - eeked out 4 miles - but really jet-lagged and not motivated early in the day.  We ended up going to our first Braves game in the evening.  Great time.

PM - 4 miles late in the day.  Hot.  Had hoped to get out early in the morning to avoid the heat - but body needed more sleep.  Plan to get back on schedule tomorrow.

AM - 7 miles early in the morning before work.  Decent run.  

PM - 3.75 miles on a nice easy run on the Milton Trail with Riley.  

AM - 4.5 easy miles before work.  Very pleasant outside this morning.

PM - 7 after work.  Really nice weather this evening too.

PM - 7.5 miles on the treadmill after work.

AM - 4 miles very easy before work.  A little sore today for some reason.

AM - 3 miles easy

PM - 7.25 miles - workout on the treadmill.  20 mine warm up then a little over 30 mins at tempo and a short cool down.

AM - 14 hilly miles.  Decent mileage this week.

10.5 miles on the treadmill in the afternoon.

AM - very early run on the treadmill before business travel to Flint, Michigan and back today.  As a result I was pretty slow getting started - expected more miles, but was short on time. 

My new house has a steamshower in it.  Never used one before.  Tried it out on the weekend.  I don't get it.   Get into a humid/hot steamy room for 20 minutes after you workout??  Is that supposed to make me feel good and relaxed?  People kept telling me I will really like it.  Maybe I am doing it wrong?

AM - 4 miles easy before work.

PM - 6 miles after work.  

AM - 6 miles on the treadmill.

AM - just about 4 miles - easy before work.

PM - 7 miles after work on a route that was seemingly uphill all the way even though it was an out and back loop.

PM - tempo + workout.  2 mile warm up then 5 at or above tempo on the treadmill with a short cool down.  Ran reasonably well - seeing some slight progress in the last few weeks.

AM -  4 miles easy.

PM - 7 miles moderate.

In favor of National Laziness Day - (its a thing) - I took a day off.  Had a lot going on with family and had to travel for work late in the day.

AM -- 7 miles early morning in Davenport Iowa.  Ran along the Mississippi River - under the super moon.  Here on business.  Ran past a river boat called the "Queen of the Mississippi" which caused me to think of the song "Mississippi Queen" (dreadful) and then I past a freight train with the tracks that paralleled the river trail - which came to a stop.  It was literally over a mile long.

I decided that I like runs along a river.  I have run along some notable ones over the years. Hudson, Ohio, Mississippi, Missouri, Thames, Tiber, Seine come to mind.

AM - up really early to get in 4 miles before work.  Long day. No time for a second run. 

AM - 8 miles easy before work.

PM - lunchtime.  5 miles on the treadmill.  Finally broke down and joined the gym next to my office.  It is way more expensive than I would want to pay - but it is so convenient and there is just no reasonable alternative close by.  

AM - 4 miles easy

PM - tempo workout on the treadmill - 2 mile warm up and then 6 miles at mid to high tempo with a short cool down.  Felt really solid.

PM - 10 miles on the treadmill - wasn't really feelin it today.

Completely booked from start of the day to end with family and church commitments - my Sundays are busier than my workdays.  No run.

AM - 4 miles before work this morning.

PM - Little over 6  miles on the treadmill at lunchtime.

AM - 4 miles in some light rain this morning before work.  

PM - 8 miles on the treadmill after work.

PM - lunchtime run at the gym on the indoor track - roughly 8 miles - seemed like a tempo effort.

AM - 4 miles easy before work.

PM - 6 more at lunch on the treadmill.  Feeling a bit tired/sore this week.  More mileage in less days - probably the reason.  

AM - 4 miles before work.

PM - 8 miles at lunchtime.

AM - 4 miles easy. 

PM - 12 miles on the treadmill in the afternoon.  Really hit here today.