Bret

PM - 9 miles in the mist/fog/drizzle on a chilly afternoon to start off the new year.  Hilly route made for a slow pace but felt good to be out.  

PM - last day off for a while...7 miles with Finn on another rainy misty gray day.

AM - early start 6 miles on the treadmill with some indoor rowing.  Busy work schedule for the next few days.  My body doesn't really like /enjoy running so early in the morning (even worse with age) - but it may be my only opportunity to run, so...I will grind through it.

AM - 3 miles with Finn before work. Hoping to get a second run in at lunchtime today.

PM - 5 more miles on the treadmill at lunchtime - a bit faster paced than this morning.

PM - 7.5 miles on the treadmill after work - slightly faster paced.

PM - 5 miles on the indoor track at the gym at lunchtime.  Winter weather warnings are up for ATL - snow in the forecast for this evening into the early morning hours.

AM - got some snow and freezing rain overnight - ground was really icy.   Took Finn out for a run on the golf course.  Quite cold but sunny.  Lots of kids out on the hills sledding. The crunchy icy snow was tough on Finn's paws - even caused some bleeding.  So I brought him inside and cleaned him up. No real harm done.  Ran a few more miles on the treadmill and the some indoor rowing.  

AM - 8 miles on the treadmill.  Very cold and icy outside.  

A series of unfortunate events precluded my running plans today...

AM - very early start - 6 miles on the treadmill with some indoor rowing.  Meetings all day followed by a business dinner.  Same tomorrow followed by a flight to Texas.

AM - 6 miles on the treadmill very early, followed by some indoor rowing.  

AM - late flight yesterday evening arriving in Houston at 11:30 pm - up early this morning for a run in the area around my hotel before 6 am.  Slow but decent effort. 

PM - 5 miles at lunchtime on the treadmill at work.  

PM - 3 miles with Finn and then went back out and did another 10 on my own on a hilly course.  Felt reasonably good throughout, but quite tired and sore afterwards.

PM - total of 9 miles.  Went to the Milton trail and did about 4 miles out and back with Riley and Finn.  They drive back home and I did another 5 or so.  Legs were fatigued from yesterday.  

AM - just 3 miles this morning with Finn and Riley.  Legs and body were surprisingly noticeably fatigued yesterday - so instead moving ahead with more miles this morning - I just kept volume low and easy.  Travel this afternoon to Philly.

AM - 6 miles along the Schuylkill River in Philly before sunrise.  Legs felt completely fine today.  Pleased that I did not succomb to the temptation to run more miles yesterday. 

PM - 2 mile warm up and 3 mile tempo at lunchtime.  Felt very good. 

PM - 7 miles on the treadmill at lunchtime.  Not very enjoyable run for some reason.  

Catching a cold...

Caught the cold - pretty bad one.

Sick!

Got out with Riley and Finn after work for a few easy miles.  Still not even 65% better.  

Had to travel to Denver today.  Early start - left the house before 6 am.  Expect the client meeting to require me to stay overnight - but we finished in enough time to get the last flight out - which I am not sure was a good thing, since I did not get home until midnight.  Long day.  Probably not the best thing for this cold that still lingering.

PM - 4 miles very easy on the treadmill at lunchtime from work.  Easing back to normal health again.  Should be 100% in the next day or so.

PM - Tracy alerted me via text that my dog "needed a 10 mile run" after work - so we went out at the end of my day - not quite that far - but decent effort for him to burn off some energy.

Completely jammed up work schedule and home late. 

AM - went with Riley and Finn to a Providence Park which recently reopened - couple of nice trails for running - but not very lengthy.  Got about 3 miles in with them and then I ran home while Riley drove Finn home. 

PM - cold and damp outside - could not get motivated to run outdoors.  Got in a treadmill 4 miles.  Better than nothing. 

PM - 6 moderately paced miles on the treadmill at lunchtime.

PM - 6 miles outdoors on a really nice day at lunchtime.

PM - had to travel to Flagstaff AZ for business.  Arrived late afternoon.  Tried to go outside for a run but they evidently had a good bit of snow last week that is still not melted off.  Lots of ice and slush etc.  So I tried a treadmill run.  Did not realize the elevation is 7000 ft.  So the run was not so good or long.

PM - so I awoke this morning in Flagstaff at 4:20 am (still on Eastern time) and could not fall back to sleep.  The thought occured to me that I could drive the Grand Canyon (a place I have never been to see) and see the sunrise (maybe get in short run) and get back to my meeting in town by 9:30.  So I did it.  I arrived just before dawn - and walked out to the South rim.  It was really cold out and everything around was snow covered and icy - so I changed my mind about the run.  Very cool sunrise experience though.

Had a successful day in Federal court in Flagstaff - and had enough time for a run before dinner with my colleague.  Tried running from my hotel to Buffalo Park - with a hope that the snow / ice would be somehow cleared on the trails at the park.  No such luck.  Evidently the snowfall they had last week was 4 feet - and although it was in the 40's and 50's the last few days, it still has a ways to go before melting off.  I started down a trail hoping it would be packed snow, but it was mid-calf depth or worse and it looked a bit silly as I ran with my shorts in the snow.  So I bagged the effort and headed back to the hotel.  Saw a good bit of the town. Kinda liked its vibe.

AM - just 3 early morning treadmill miles at the hotel in Flagstaff before my drive down to Phoenix.   Beautiful country out here.  Highly recommend taking the scenic drive over a commuter flight anytime.  

AM - took Finn up to the Forsyth portion of the Big Creek Greenway - chilly start at 29 degrees.  However it felt warmer than the last couple of days at altitude in similar temps.  Finn was completely up for it - though much of this "trail" is boardwalk - and I think he'd have preferred a more natural surface.  

Took the day off.

Just 3 miles on the treadmill today.  Busy work schedule, plus I am planning to do a lengthy race on Saturday.

PM - at lunchtime did 3 miles on the treadmill - but something weird happened with my left calf muscle.  It is almost like a muscle spasm or a cramp that I cannot seem to release.   Following the workout I was nearly unable to walk without pain and a limp.  I have had similar issues in the past - called it a "calf heart-attack" - which usually works its way out if I do a walk run thing.  Hoping the spasm releases with massage/foam roller and the stick.

Took the day off.  Left calf muscle has improved substantially but not 100% - Quite sore and it is stiff after being sedentary for a bit.  Seems to loosen up after some walking.  Will test it some tomorrow.

AM - did a little "test" run on the treadmill this morning to see if there are any issues/concerns with the left calf.  Seems ok.  Sort of feels sore and like it could convert to a cramp if I tried to run with signficnant intensity - but for an easy effort it just feels like any normal passing tightness/soreness that happens from time to time.

I am planning to run my first 50 miler on Saturday in Florida.  The test run was for for "go/no go" on the race - and I think I am a go.

So to signify mile age of 50 years - I completed the Iron Horse 50 mile ultra in Florahome    Florida.   

Having never done any race over the marathon distance - I did not know how I would hold up. Plus I tweaked my calf muscle earlier in the week - so that was a big question mark too. 

My friend Brian whom I have paced in a few ultras made the trip up from Tampa to just outside Gainesville. He crewed for me in the first half and then paced /ran with me in most of the second half.  

The course was 2 loops of 25 miles mostly in a forest of pine trees and palmetto bushes.  There were sections of asphalt of a rails to trails bike path too.  

Temps were chilly at the start in the low 40's but unfortunately warmed to close to 80 degrees. First 25 was just under 4 hours and the second half in the heat was over 5 hours.  

I took 3rd place overall.  Not sure how that happened.  They did have a 100k and a 100 mile event which may explain it - as I know there were more than 2 people in front of me.  I have to tip my hat to those who go those longer distances   However I cannot even fathom the discomfort I would endure at least on this day if I had to go any longer.

This was very hard for me.  I did not train much for it and the temps were draining.  Following the race I felt terrible.  

Glad I completed the race that I set out to do.  I have no interest or plans to ever do it again. 

No running today. Really sore.  Expect several days of recovery. 

Still recovering but the soreness is diminishing remarkably fast.

AM -  1 mile walk/run on the treadmill with some foam rolling and light stretching.  

PM - no running because I think the right calf needs a period of recovery - so I did 5 miles of stationary bike and 2000 meters of indoor rowing.   Probably cross train for a while or until I get bored with it.  

PM - cross training - basically the same as yesterday.

PM - cross training - 1000 - 1200 meters of swimming - 

Day of rest. 

PM - 4 mile walk with Tracy Finn and Riley on the Milton Trail.  Did a beginning yoga session following.   Think I need some more days of non- running to allow the calf to heal fully.  

AM - cross training equivalent.  Indoor trainer cycling and indoor rowing followed by some sit ups and stretching.  

AM - little bit of this and that.  Some indoor cycling - followed by a run on the treadmill and then some indoor rowing and then stretching/foam rolling.  Calf really did not cause me any issue when running - though the volume low and pace was light - it is not a point even at rest where I can say that the issue is 100% resolved but it is nearly there.  I will continue light efforts and monitor it; but it feels like I am probably good now. Fingers crossed.

AM - did some outdoor running - light and easy with Finn and then some indoor rowing.  

PM - 3.5 miles at lunchtime.  Very nice day out.  Second day of a proper run - noticed that my legs have some deep remaining fatigue / soreness / achiness perhaps still recovering from the long race; or alternatively having taken over a week off, they are feeling "off" because of the inactivity.  I think it is the former.  May give myself another day or two of rest.

PM - was not planning to run - wanted to give my legs some more rest, but Riley asked me to run a few miles with her and we brought Finn.  Really nice day to work from home.  Some indoor rowing after.

PM - 5.25 miles with Finn and Riley on the Milton Trail.  Really very nice day - little cooler today.    Glad I took the day off yesterday.  Everything felt good and rested and I did not have anymore lingering fatigue.  Will gradually increase the volume as tolerated.  

PM - 5.5 miles on the treadmill at lunchtime.  

AM - 4 miles easy on the treadmill.  Legs surprisingly sore this morning - but got better as the morning progressed.  Interesting running website with training logs posted from Bill Rodgers and Steve Scott among others from way back in the day. http://bobhodge.us/

AM - just time for slightly less than 4 miles this morning on the treadmill before work.  Based on my schedule it looks like it will be a challenge to get a second run in - though I would really like to.

PM - eeek - only time for 4 miles on the treadmill at lunchtime.  Work is really getting in the way of my running.  :)

PM - 5 miles after work on the treadmill.

PM - 6.25 with Finn in the neighborhood.

PM - busy day  - squeezed in 3 miles on the treadmill between stuff this afternoon.

AM - 4 miles on the treadmill followed by some indoor rowing before work this morning.

PM - 4 miles on the treadmill at lunchtime.  I have a blister on the bottom of my little toe on the right foot that is giving me fits!

AM - indoor rowing and some rolling/stretching.

PM- 4 miles on the treadmill at lunchtime.  Wrapped the little toe with the blister/pain.  Seemed to work at least for the run.  Walking afterward in non-running shoes was still painful.

AM - 4 miles with Finn in the neighborhood.   He so loves going for runs.   He can't contain his excitement when he knows he's going.  

PM  - 4 miles at lunchtime at work.  Beautiful day outside today.

PM - 4.5 miles at lunchtime - another really nice day.  Seemed like this run was mostly uphill.

PM - 3.5 miles in the golf course with Riley and Finn. Unplanned run.  Love that. 

PM - 5 miles on the treadmill at lunchtime. 

AM - 4 miles easy and lots of yard work. 

PM - 8 miles on the treadmill.  Cold raw day outside - did not feel like heading out.

PM - long day - early start for a flight for meetings in DC and then a train to Philly.  Got a run in on the treadmill at the hotel - expecting a blizzard tonight.

AM - 6 miles on the treadmill at the hotel in Philly.  Weather doesn't look like it turned out as bad as had been predicted.

AM - 3 miles on the treadmill before work.

PM - 6 miles on the treadmill at lunchtime.  5 miles were at "tempo" pace.  

PM - 4 miles very easy on the treadmill.  Legs were a bit tired/fatigued this morning after yesterday's tempo.

AM - awoke a little late - and left foot was feeling early signs of Plantar Fascitis - so I just ran a couple of easy miles in the Vibrams on the treadmill, following by some extended stretching, rolling etc.

PM - a little under 6 miles outdoors at lunchtime.  Pretty solid effort - felt ok.

AM - 10 miles with Finn - no watch - just an easy pace - exploring some new neighborhoods.  It had been raining much of the morning and the dirt roads left Finn a muddy mess and very much in need of a bath when we got home.

Unplanned day off.  Too much going on today plus travel to a conference in DC.  

AM - around 7 miles this morning on the Mount Vernon trail.  

PM - connected with Ken and we did a short 4 miles and caught up.  

AM - 9 miles on the Mt Vernon trail and over to the monuments - around the Jefferson Washington and Lincoln memorials and then back over the Memorial Bridge back to the hotel. 

AM - 4.25 miles with Finn this morning before work.

PM - 4 more on the treadmill at lunchtime.

AM - just enough time for 2 miles before work this morning.  Will try to get a second run in this evening.

AM - 5 miles on the treadmill at lunchtime.  

AM - 10 miles with Finn.   Good bit warmer today - and he was kinda gassed by the end.  

PM - 6 miles with Finn on the Milton Trail and such.   

AM - 3 miles very slowly on the treadmill before work.

PM - 7.25 miles on the treadmill at lunchtime.  Good pace and felt really good for some reason.

AM - 3 miles with Finn on a wet morning before work.

PM - 5 more at lunchtime on the treadmill.  Kind of a grind; wasn't feeling it today.

PM - 8 miles on the treadmill at lunchtime.  Felt better today.  Took the morning off.  Little rough in the first 25 mins of the run, but felt fine at the end.

AM - 3.5 miles on the golf course in the dark with Finn.  Wore the vibrams this morning.  Pleasant run.

PM - 5.25 miles on the treadmill at lunchtime.  Good run.

AM - 4 miles on the treadmill.  Travel late to Rome.

Arrived in Rome with Tracy to visit Delaney for the week - got into town around noon and did at least 5 miles of walking - very little sleep on the plane - so no actual running today.

PM - 6 miles of running in La Spezia, Italy outside of Cinque Terra, in addition to the mile or 2 of walking in the little seaside towns.  

AM - a little over 6 miles in La Spezia this morning.  Did some exploring, got lost, took a tumble on some cobbles, skinned my knee and elbow - survived.

AM - just 3 miles today in Rome.  Busy schedule with a day trip to Naples to attend a party with Riley's boyfriend's family and then off to Florence with Delaney for a couple of days. 

AM - meandering around Florence in the morning - happened to get on a bike path. Had no idea where I was; and then I ended up right front of our hotel at exactly 5k.  Could have continued for some more distance - but felt like that was fine for today.  

AM - Nice run today in Florence.  Ventured outside the city a bit for a very scenic route.  Bit of a climb and then a descent on cobbles - so rather slow, but enjoyable nonetheless.

AM - a little over 6 miles on our last morning in Italy.  Did a run along the Tiber and to the Coloseum and back past the Vatican.  Nice run before a long flight.

AM - 6.5 miles with Finn very early - due to some jet lag.  

PM - a few more later in the day

Day off - no running today.  Too much work around the house and church - and starting back to work tomorrow from vacation.

AM - 3 miles easy this morning with Finn before work.

PM - 5 more at lunchtime on the treadmill.  Decent pace, but I wasn't feeling it today.

PM - solid 8 miles on the treadmill today.  Felt very relaxed.

AM - 6 miles on the golf course with Finn before work in the dark.  Wore the Vibrams but developed a blister on the instep of my left foot so ended up taking them off and running barefoot on the grass for the last 3/4 of a mile.  

PM - 7 miles outside at lunchtime.  Much warmer weather now - going to need some time to acclimate.  Good effort though slow on a hilly course. 

AM - 3 miles in the morning.

PM - 4 more on the treadmill after work.

AM - 6.5 miles with Dan from the neighborhood.  Good conversation - pleasant morning for a run.

AM - 5.5 early miles before church - anticipating too many family commitments later today.  Good run with Finn. 

AM - 4 miles easy/moderate with Finn before work.

PM - 5 more at lunch on the treadmill whilst watching the Boston Marathon.  I ran a good bit faster than normal - probably due to watching it as I was running.  

AM - 4 miles with Finn this morning before work.

PM - 8  miles on the treadmill at lunchtime.  Solid and smooth.

AM - 4 miles easy with Finn in the neighborhood before work.

PM - 4 more at lunchtime.  Beautiful day.  Much faster effort.

AM - 6 miles with Finn

PM - 4 more after work 

PM - 6 miles or so with Finn in the afternoon.  

Day of rest - watched the London Marathon.  

AM - 3 miles easy with Finn before work.

PM - 5 more on the treadmill at lunch - more spritely paced.  Followed up with some indoor rowing.

PM - 4 more after work with Riley who wanted to run.

PM - 7 sluggish miles on the treadmill followed by some indoor rowing.  Probably tired from the triple yesterday as well as insufficient sleep.

AM - 3 miles or slightly less, with Finn before work this morning

PM - 5.25 miles at lunchtime on a spectacular weather day in ATL.  

AM - was not planning to run, due to early meetings, but Finn really wanted me to take him out - so just 2 miles.  Expect to run later. 

PM - 8 miles on the treadmill.  Really good run - quick pace.  Finished the last 2 miles under 7 min pace.  Unplanned - just felt really solid and relaxed.

PM - busy day - 5 miles on the treadmill after work - not feeling it today.  Did some indoor rowing after.

AM - 10 miles, perhaps less, no watch - just wandering around some neighborhoods with Finn early this morning.  Wanted to get the run in early as it is supposed to be quite warm later today.

PM - 5 miles early evening on the golf course with Finn.  

AM - 3 miles easy with Finn in the neighborhood before work  - with some light rain for part of the run.  Storms are blowing in today.

PM - did a workout on the treadmill at lunchtime.  5 x half mile with 3 min recovery.  AP was just over 3 mins. Last 2 were under 3 mins.  Felt pretty solid. In fact, I probably had a few more reps in me - but decided against overdoing it.  I have a feeling I will feel beat tomorrow and/or the next day.  

PM - only time to get in just under 4 miles at lunchtime today.  Not as sore as I had expected.

AM - 3 miles with Finn in morning before work.

PM - 4 more after work on the treadmill. 

PM - did a tempo workout on the treadmill - just over 6 miles after a 20 min warm up - AP on the tempo part was 6:50.  Not too bad.  Cool down.  Probably going to regret having done this much volume as my legs are already feeling it - but I felt good. 

PM -  4 miles easy on the treadmill at lunchtime.  Did not really feel too fatigued or sore - but nevertheless kept it to just 4 miles and a light pace.  

PM - watched the replay of the Nike Breaking2 - whilst I ran on the treadmill.  Fascinating.  Did not even realize I had been running for that long or that far - I was so engaged.

AM - therapeutic 3 miles with Finn in the morning before church.  Legs were sore from yesterday's long run.

AM - still a bit sore - just 3 miles with Finn and some indoor rowing before work.

PM - 4 miles on the treadmill at lunchtime.  Decent run.  Felt like I could have easily run more - but am consciously limiting volume when I am sore or more fatigued than normal to hopefully avoid injury.

PM - lunchtime treadmill workout:   4 x mile at HM pace with a 400 rest.  AP was 6:31.  Felt very good for this workout.  I question the calibration of the machine - but if I keep doing workouts on this particular treadmill, I should be able to see relative progress on it.

Interesting read:  http://deadspin.com/nikes-two-hour-long-eliud-kipchoge-documentary-was-beau-1794984200

Had to take a zero due to work and business travel today.

AM - in Curacao for business meeting today.  Early run with really oppressive humidity.  Dew point was in the mid 70's.  Terrible run around a resort and golf course.  Hilly and sweaty 6 miles.

PM - business meetings etc. completed - got on the treadmill for an additional 4 miles.  Much better in the controlled climate.

AM - 3 miles in Curacao around the resort.  Dew point 75.  Feels like temp 88 at 7 am. 

No running - as I ended up with a lengthy travel day - leaving for the airport at 5:30 am and not getting home until after 7 pm due to equipment delays on my connections.

AM - 5 miles with Finn before church.  Nice cool morning - in stark contrast to the high humidity / dew points in Curacao.  

PM - 3 more in the afternoon.

PM - 6 miles on the treadmill after work. 

AM - 3 miles with Finn before work.

PM - lunchtime treadmill workout.  3 x 2 miles at progressive pace - moderate (7:11), MP (6:51) and HM (6:31).  Warm up and cool down.  This was a good work out although it was tougher than I had expected. 

PM - 5 miles at lunchtime outside.  Quite warm - and very slow/easy effort.  Legs were expectedly leaden as a result of yesterday's workout.  Did some indoor rowing and stretching afterwards.

AM - 3 miles with Finn before work this morning followed by some indoor rowing and stretching.

PM - just under 6 miles outside at lunchtime - finished with 10 x 10 second striders.

AM - 4 miles with Finn this morning before work, followed by some indoor rowing and stretching.

AM - had a nice run early with Finn this morning at sunrise - just short of 10 miles - but quite hilly.  

PM- 6 miles on the treadmill- rainy morning and muggy afternoon.  

AM - 3 miles early with Finn before work.

PM - 5 miles on the treadmill followed by some indoor rowing.

PM - lunchtime workout on the treadmill.  6 x 1 mile at HM pace with a 400 rest/jog.  Good workout - more volume - in quality miles.

AM - 3 miles with Finn in the morning before work

PM - lunchtime - slow 4.5 miles outdoors.  Felt crumby.   Not surprised following the workout yesterday.

AM - 3 miles with Finn before work.  Feeling a little off still - and have to travel late today to the west coast.  May not do a second run.

AM - very nice run in San Francisco this morning - from the hotel along the Embarcadero across the Golden Gate Bridge and back - a little over 12 miles on a beautiful morning.

PM - just an easy 4.5 miles

PM - 6 miles on the treadmill.  Somehow have muscle / lats maybe that is "engaged" - feels almost like a cracked rib.  Cannot seem to get it to release - mostly because I cannot reach it easily.  Tried the foam roller - which seemed effective - but not.  Quite painful on deep breaths.  Weird. 

PM - 5 miles on the treadmill, followed by some indoor rowing.  Lat muscle issue not yet resolved...

AM - 3 miles with Finn this morning before work.

PM - All-comers meet at GSU - 3000 meters 12:09.  Have not run a race on a track since high school that I can remember - but was intrigued by Allie and Jame's blogs about these events that ATC organizes.  Frankly was a little nervous that I would be the slow old guy.

My goal was to just run controlled at a pace I felt I was confident I could maintain - so 6:30 pace is what I thought was a reasonable pace and what I have been running in some workouts recently.  Splits were decent 93, 97, 98, 91, 94, 97, 92 and 37.   Finished strong enough to feel like I kept things in check. 

Glad I got to meet Allie and James who both looked very solid in both the 1500 and 3000 races tonight.

PM - 5 miles easy on the treadmill at lunchtime followed by some indoor rowing and stretching.

PM - 7.5 miles easy outdoors at lunchtime.  Warm.

PM - 7.5 miles on the treadmill at lunchtime in a new pair of Kinvaras - which I noticed late in the run a slight pain on the left forefoot - so I may just use these gradually on short runs for a bit.

AM/PM - got in 10 miles in two runs - the second on the treadmill followed by some indoor rowing.

No running today.

AM - 5 miles on the treadmill at an early lunch.  Last two miles were fast - 6:18 then 5:52 pace.  Not planned - but I felt good with the rest day yesterday and some decent sleep.

AM - 4 miles easy with Finn this morning before work.  Busy schedule today.  No other running expected - unless I can move something this evening and get to go to the All-Comers meet.

PM - All-Comers meet - mile 6:04.  Goal was to try to run even 90 second quarters.  Splits were 90, 91, 93.5 and 89.75.  Not bad - with the exception of the 3rd lap.  Very humid/sticky high dew point.  I had a planned originally to run the 5000, but then got tickled with idea of doing the mile and then the 5000; but I knew mid-way through the mile that I was going to only run one race as I was feeling like I would not have the energy to come back in less than 20 mins to do the second race. 

Saw James run a nice sub 5 min mile and Allie run a very well-executed 5000.  Nice job to both of them.

PM - 3 very easy miles at lunchtime on the treadmill - recovery run pace.

AM - 3 miles easy with Finn before work.

PM - lunchtime on the treadmill  4 x 400 at 80-82 avg per rep.  2 min rest.  Warm up and cool down.  Trying to resurrect some lost speed.  Read an interesting article on the number of folks who run under 5 mins for the mile over age 50.  Not a whole lot.  About 15 per year officially.  

AM - 3 miles very easy

PM - 5 miles after work. 

Travel day.  Drove to Virginia beach for vacation with the family ahead of our nephews wedding next weekend.  A series decisions regarding meet up with other family members for dinner conspired against well intended plans for a run today.  Oh well. 

A little over 4 miles this morning with Riley on the boardwalk at VA Bch.    

AM - 6 miles with Riley this morning.  Headed north along the shoreline today.  She was on the "struggle bus" again today -as she put it -  though we did slow the pace down considerably.  It is quite warm and humid.  

AM - 4 miles easy with Riley on the boardwalk in Va Bch.

PM - treadmill workout 4 x 400 at 80 secs with 2 min rest - warm up and cool down.  Hotel treadmill - felt a little unsteady - but ended up being fine.

AM - 5 miles with Riley on the boardwalk and north end of Va Bch.

AM - 10 miles steady state with a fast finish.  

AM - 4.5 miles easy with Riley this morning.  Foggy and humid.

PM  - 3.5 miles on the treadmill before the rehearsal dinner. 

AM - 8 miles with 10 striders at the end.  

AM - 4 miles on my last morning in Va Bch.  Heading out to New Orleans today for a business conference.   

AM - 4 miles in the warehouse district of New Orleans.  

PM - 5 miles late afternoon.  Tried running through different parts of the city and along the river.  Hot and not the nicest most scenic run I have done in cities where I have traveled. 

AM - just an easy 3 miles this morning in some light rain.  Tropical disturbance in the gulf is pushing in some wind and rain in the next few hours here in New Orleans - actually ran past Jim Cantori from the Weather Channel who was setting up for a "remote" with the Mississippi River in the background.  Never a good sign about the weather situation when he shows up!   I am going to get an earlier flight home today instead of staying until tomorrow.  

AM - 3 miles easy with Finn - back at home.  He has not had a run in over 10 days as I have been traveling - and so he really was excited to hit the road this morning.  

PM - 8 miles with Richie at lunchtime.  He was in town on business.  Really good catching up with him and having a chance to go for a run.  

PM - busy work schedule - and then commitments in the evening - got just 3 miles in after work.

PM - 4 miles at lunchtime outside

PM - 4 more after work.

Rainy humid sticky morning in Buckhead.  My youngest daughter, Delaney is doing a summer internship for Susan G. Komen Atlanta and part of the fundraiser - race organizing team - So I put this on my schedule.  Goal was to average under 6:40 pace per mile.  Splits were 6:37, 6:28 and 7:04 with a quick .1 finish giving me an AP of 6:38.  Goal met. 

Overall good organization to quite a large event which starts at the same place as the Peachtree 10k which takes place in about 10 days and covers the first mile or so of that route too.  Thie event is a fundraiser and celebration of cancer survivors etc. so the atmosphere and focus is on that more so than the race itself.  As a result they were about 10 mins late on the start and a little off on the course measurement which I normalized for my pace.  Not very many serious runners here - and I recon that I was in the top 15 finishers.

Slight grade up to the first mile.  Some short rollers and net downhill for the second mile.  Middle of the third mile had a longer and sharper uphill that slowed my pace - but the gradual downhill to the finish helped me regain that loss of pace.  

Reasonably pleased with effort.  Would like to see some faster times - but my HR, cadence, strength all suggest that this was the best I could do with what I have fitness and speedwise at this point in time.  Over the last month or so, in doing those couple of All Comers meets my times are consistent with my fitness level and show my goals are appropriately set and have been evenly met.   Would like to see a decent 10k in the Peachtree in the 42-43 min range (6:55 pace) if the weather cooperates.  Following that I plan increase my mileage volume in prep for a fall marathon.

PM - 12 mile "long" run on the treadmill in the evening.  Busy day. 

PM - 8.5 miles on the treadmill at 70% HRR aerobic effort.  

Looked at max HR efforts in races over the last 4 weeks.  I had a VO2 Max test over 6 years ago at a lab and the MaxHR was 184 bpm in the test.  I had been under the assumption that my max HR has probably declined over the last few years with my age - but the data from these races is showing 185-187 as max HR efforts in mile and in the 5k I did recently.  (Obviously there could be accuracy issues with HRM - but I also looked at HR efforts for 6 months or so as well - and it is consistent).   Given the recent results - it may be that my max HR has not actually declined at all or very little.

So I am using 184 as my max in order to calculate my HRR numbers for training efforts.  

The last several months I have been doing mostly easy efforts well below 70% HRR.  Also the mileage has been limited to 35- 50 mpw.  My concern and focus has been with being able to run enjoyably and injury free.  However, only so much can be gained in aerobic fitness at those intensities/efforts.  I would like to find out if more training at higher intesities and volume at my age will still result in improvements in fitness and race times.  

I think - though I could soon find out I am wrong - that the last 6-8 months of that type of effort may have gotten my body a decent starting point from which to transition to more volume at more substantial efforts - albeit still mostly aerobic.  We shall see.  Hope nothing breaks...

AM - 3 miles very easy with Finn before work - with an extended amount of stretching and rolling afterwards.  Feeling quite sore the last two days.  

PM - 8.5 miles at lunchtime outdoors.  Too warm/hot to be an enjoyable experience at that distance.   

PM - 9 miles on the treadmill at lunch at aerobic pace.  Heading up to Minneapolis for business this afternoon.  Second run is a question mark.  

AM - great running this morning in Minneapolis around Lake Calhoun and Lake of the Isles - per the suggestion/request of Rob Murphy.  

AM - 4 miles with Finn on a rainy/wet morning back at home.  

PM - treadmill tempo at high aerobic zone effort.  Total of 8 miles with about 5.5 of them at tempo.

PM - 10 miles on the treadmill.  Had wanted to run outdoors but the heat and humidity changed my mind.  

AM - just 3 miles this morning with Riley and Finn before church.  Really wanted to do a second run today, but also want to have a decent race in the Peachtree on Tuesday, and so want to be rested - so decided against a second run and will go short again tomorrow.

PM - 6 easy treadmill miles.  

Peachtree Road Race today really fun as my whole family participated with my wife and two of my daughters walking/jogging and with Riley and I running.  

My "A goal" was high 42 mins to mid 43; my "B goal" if the temps and humidity was bad was to try to keep it under 45 mins.  So with a "red flag" warning out today - I was ok with hitting my B goal today.  

I got placed in the B wave and was quite frustrated for nearly the while first mile trying to find space to get on pace.  Splits were 7:14, 6:39, 6:29, 7:30, 7:27, 7:21.  The second half of the rest is primarily a series of uphills.

Ran nearly 3 mins faster than last year.  I can live with the result today.  Felt relatively fine afterwards and feel good about my fitness trending better each month since the spring. Marathon in the fall.  

AM - 4 miles easy on a wet/steamy morning in the neighborhood with Finn.

PM - 10 aerobic miles on the treadmill at lunchtime.

PM - 10 miles after work on the treadmill- aerobic effort. 

PM - 8.5 miles outside at lunchtime.  Too hot and I ended up on a course that was extremely hilly.  Struggled through.

AM - 3 miles easy in the morning.  

PM - 12 miles easy and slow on the treadmill.

Semi-planned day of rest.  Legs had been sore - but the long slow run yesterday eliminated that issue.  Just a bit on the sleepy-side today - and lots of family committments - So no running today.

AM - 3 miles easy with Finn this morning before work.

PM - 7 miles on the treadmill at lunchtime.

AM - 3.5 miles at lunchtime with lots of rolling/stretching.  I noticed yesterday evening and this morning some right hip pain/soreness - which I have noticed a couple of times over the last few weeks.  I think it is tied to higher volumes/frequency of treadmill running.   I have been doing my main workout at midday and recently have increased the volume - but because it is very hot/humid in the summertime here - I struggle to do those workouts effectively outdoors at that time.  Hence, I choose to run on the treadmill - which I think is resulting in too much repetitive workload in the same "static" position.  Anyway - to solve for this during the warmer months - I will attempt to shift my main workouts to morning or evening - in order to limit treadmill use.   So the easy run at lunchtime today was outdoors and I had no discomfort or soreness during or after.  Will try to get a workout done this evening after work, but outdoors.  

PM - workout 4 x 800 with a 400 rest; mile warmup and cool down; outdoors in the Fowler Park track.  3:11, 3:05, 3:04 and 3:03.  Pleased with the effort.  First one was a little off in pacing - but the next 3 were good.  Both hips were sore after the last one and though I had thought about doing a few more reps - I thought better of it.  

PM - lunchtime - 6 miles on the eliptical followed by 2000 meters of indoor rowing.  Good amount of foam rolling and stretching afterwards. Right abductor pain/soreness (and a little left side too) made me decide to opt for the cross training solution today.  I have a pattern of ignoring/not recognizing/denying early signs of possible overuse injury - so, trying to avoid that same pattern here.  

AM - 3 miles easy with Finn and Riley after a long 4 day weekend of travel with no running.  Was concerned about the hip abductor issue from last week, and figured with two days of driving for 12 hours on Thursday and Sunday - and family reunion activities from morning until night the other days, it was going to be hard to get any running in anyway - so I figured I may benefit from some rest on the legs.  Not sure it helped.

PM - 4 miles at lunchtime.  It is weird - the hip feels fine - (maybe a twinge or two but only slight) when I am running.  So I am not aware of causing any injury or insult to it during the activity.  I am just stiff and sore/tight after being sedentary for  period of time afterwards. 

AM - 3.5 miles with Finn and Riley before work.

PM - another 3.5 miles at lunchtime.  Hip is feeling better.

AM - 3 miles with Finn before work.

PM - 5 more at lunchtime outside.  Felt crumby.

AM - 3 miles with Riley and Finn before work.

PM - 3 more after work.

AM - 4 miles before work with Finn.

PM - 3 more at lunchtime.

PM - 5 miles with Finn and Riley. 

Rest day - racing tomorrow.

Good race report for me on my birthday!  Deseret New Half Marathon - My "A" goal as related to Rob Murphy the evening before the race was to run 1:30, but honestly thought I would likely run between 1:32 and 1:34.  I was extremely pleased with the result today exceeding my top goal for the day.  Weather was quite cooperative with a start temp of around 75 degrees and dry as compared to ATL humidity.  

Rob and I went up to the start together.  His goals were far too fast for me to consider running with him for any part of the race.  So - I was not even tempted to do it.  Instead, I kept pace/effort on the conservative side knowing the early part of the course contains most of the sharp downhill - and the last couple of miles are flatter and warmer.  

Quite happy with my splits - 6:34, 6:50, 6:42, 6:43, 6:50, 6:42, 6:39, 6:57, 6:32, 6:54, 6:55, 6:47, 7:20.  Last mile was the only one over 7 min pace.  

Good to see Rob and his family and to see some others from the FRB - Steve Anderson, and Allie and James.  

PM - had to travel out to Palo Alto today from ATL for business meetings for a couple of days.  Got out after dinner for an easy 2 miles.  Legs were sore from the half marathon yesterday.

AM - 5 miles easy in Palo Alto.  Weather was very nice last night and this morning.  Legs less sore this morning.

AM - about 3 miles very early morning outside the hotel near the SFO airport.  Will be in flight much of the day.

Travel weary.  No running. 

AM - 4 or so miles in the morning. 

PM - around 5 miles with Finn. Cold front came through and dropped the humidity. 

AM - got up early this morning with a plan to get a longer run in - as I have to travel this afternoon.  However my legs still have some lingering soreness and I did not get going quite as early as planned - so just 6 miles on a hilly route with Finn.  Will be on business travel for the next 10 days.  

AM - 8 miles doing a few loops around Vondelpark in Amsterdam.  Arrived before my hotel room was ready, but the spa at the hotel allowed me access to the locker room to change clothes and go out for a run while my room was being prepared.  Worked out well, as the room was ready when I got back.

AM - 5.5 miles around Vondelpark in Amsterdam.  I always run too fast in this park.  Short on time this morning as I am headed into meeting and activities.  

PM - bonus run/workout.  On the drive to my meetings this morning I was surprised to pass the Olympic Stadium for the 1928 Amsterdam games.  Our local colleague told me the stadium is generally open to the public and there is a nice track in place.  We finished our meetings earlier than expected - and while the others went back to their hotels to rest before dinner - I had enough time to run over to the stadium which is about 1.5 miles from my hotel (perfect warm-up) and walked right onto the track (very cool) - and though there were a few folks / trainers with some athletes on the edge of one side of the track near the stands - no one stopped me or instructed that I was not permitted.  So I figured I would run a lap ... and hearing no objections, I began an impromtu 4 x 800 workout 3:07, 3:05, 3:04 and 3:05 with 400 meter rest/jog.  In the midst of my second to last rep, they closed a couple of the gates where I had entered.  As I started to exit, I noticed a "garage" door to the entry way had been closed as well.  So I had to ask someone how to get out - the smart remark - was "same way you got in"- (like you are not really allowed in here).  They then smiled and directed me down a corridor to a doorway exit.

I rather enjoyed having a chance to run on the track of a former Olympiad (89 years old)  - and get in a sneaky / cheeky workout as well!

AM - 3.25 very light easy miles this morning in the park in Amsterdam.  Flight late morning to India.  

AM - Got into the Mumbai hotel at 2 am local time - was up with just enough time for 5k on the hotel treadmill before a breakfast meeting and on to the office.  Monsoon season.  Heading to Bangalore this afternoon - if my schedule permits, I will try to get a few more miles in this evening.

AM - flight delays late yesterday from Mumbai to Bangalore got me in too late for a second run.  Got an early start this morning on the hotel treadmill - a little over 8 miles before a long day of meetings and another flight late tonight - this time to Singapore.   

PM - approximately 15 miles on the treadmill at a super nice hotel in Singapore.  I was really tired and had not gotten enough hours of sleep the prior night before my flight.  I arrived at 7 am local time on an overnight flight having only 1 hour of sleep in 27 hours.  So, I grabbed breakfast and went to bed and got about 5 hours of sleep, had lunch then relaxed by the pool.  Decided to hop on the treadmill to assist in getting me sleepy - which I feel was successful.  

AM - only slept until about 3:30 am - then watched the world championships track and field - headed out for a run around 6:15 am - meandered around Singapores central business district and found a park with some steep stairs and historic monuments - and made my way back to the hotel for about 5 miles.

AM - 5 miles along a waterfront promenade before sunrise.  Felt a little sketchy as the lighting was not great - and it was very quiet.  Not feeling all that lively - so this was again a rather slow effort.

PM - 5 more on the treadmill before I head to the airport.  Around 24 hours of flight time ahead. 

Decided to take a day off because of the long travel.  I could have run but decided it would be more helpful to rest.

AM - 3.5 miles with Finn before work this morning in Atlanta.  He was very happy to get out for a run, having not had a chance to run in the last 10 days.  

AM - 4 miles with Finn before work in a light rain.

PM - treadmill tempo after work.  5 miles.  Felt good at 6:27 pace. 

PM - around 8.5 easy miles.  Legs were noticeably impacted by yesterday's workout.  Kinda surprised by that as it was not a huge effort.  Oh well - old age I guess. 

Surprisingly busy day - and no time for running.  

PM - 17.5 miles on the treadmill.  Watched the movie "The Walk" on Friday, and then today the documentary "Man on Wire" about Philippe Petit's wire walk between the World Trade Center towers. I was 8 years old at the time - and remember it vividly with fascination.  Still captivates me.

AM - 3 miles very easy with Finn - legs tired this morning.

PM - lunchtime treadmill workout 6 x mile at HM effort (6:27 pace) with a 200 meter rest/jog - with a 1 mile warm up and short cool down.  I was really tired and felt bad yesterday following my long run on Sunday afternoon, and had expected to have to wait until later this week to recover enough for a workout, but felt well enough this morning to do the workout today.  Felt great both physically and mentally.  

AM - 4 very slow miles with Finn before work.

PM - 3.5 miles in the midday heat at lunchtime. 

PM - 6 miles on the treadmill including striders on the indoor track afterwards.

PM - 4 miles on the golf course with Finn after work.  

AM - 4 and change in the morning.

PM -  just short of 10 but felt terrible - so rounding up for the level of diffulty.   Probably should have pulled the plug early on this one.

Planned day of rest.  Felt as if I was in need of a rest day after yesterday's run.

AM - 3 miles with Finn before work this morning.

PM - 4 miles at lunchtime just before the solar eclipse  - pretty hot outside - so I kept it short.  Legs felt like they had more pop in them from Saturday when they felt leaden.  

PM - had to travel this afternoon to NYC for business. Met Richie around 6:30 for a run around Central Park and back to the hotel.  Harder effort than I had expected.  

AM - 10 miles with Richie in NYC up the trail along the westside - Hudson River and back.  Humid.  Felt crappy.

AM - squeezed in 5 miles in San Francisco early this morning.  

AM - 4 miles in the morning after a late night return from SFO.

PM - 4 miles after work with Finn.

AM - 6 very easy miles with Finn and with my friend Dan who is relatively new to running. We went out to the Trail in Forsyth and had a nice chat while we ran. 

PM - 18 mile long run on the treadmill.  

AM - 3 miles very easy with Finn before work today.  Lots on the schedule - likely my only run today.

PM - 8 miles outdoors at lunchtime.  Joined Strava yesterday.  Ran too fast today. 

AM - 5 miles with Finn before work.

PM - lunchtime 8 x 800 with a 2 min rest on the treadmill.  Good effort, felt solid /strong.  Ran the first 4 at just under 6 min pace AP 2:58 and then the next two at 2:54 AP and the last 2 at 2:50 and 2:45 respectively.  I question the calibration of the treadmill, but it cannot be that far off as I have done a couple of 800's workouts recently and averaged around 3:05 per rep outdoors.

AM - 4 miles easy.

AM - around 13 miles with Richie in St. Pete this morning.  Super humid of course.  Good run though.

AM - 3.5 miles very easy before church.  

AM - 5 miles moderate to fast-paced before hitting the road to head back to ATL.  

AM - 3 miles with Finn before work - Business travel this afternoon through the end of the week.

PM - 4 more miles on the treadmill at the hotel in Vegas before a reception event.

AM - 7.5 miles in Vegas - on the strip.  

AM - 8.5 miles this morning along some roads near the strip.  

AM - just under 7.5 miles in Vegas before my flight home.