M'kay

5.1 miles, ~7:45/mi, ~ 38:30 mins.

Watch died 0.8 miles in.  Great way to kick off the year.

6.08 miles, 52:24, 8:37/ni.  

Hill loop.  Just getting around once was a bit of a struggle.  Way out of shape and hill practice.

6.1 miles, 49:57, 8:13/mi.

Felt tired from the get-go but the hills weren't as bad today.  Watch DOA.

6.04 miles, 50:47, 8:24/mi.

Hill loop.  Not as spry as Friday.

6.07 miles, 50:47, 8:22/mi

Hill loop.  

R.I.P. Jim Morris, a co-worker and friend who passed away this morning from ALS.

6.08 miles, 51:46, 8:31/mi.

Hill loop.  Wow, has it really been a week?  Glutes are sore from a bazillion pick-up-yard-debris squats yesterday, courtesy of the recent windstorm.

6.08 miles, 51:22, 8:27/mi.

Hill loop.

6.07 miles, 50:42, 8:21/mi.

Hill loop.  8 x Strides dodging dogs trying to trip me.

6.12 miles, 49:48, 8:08/mi.  Hill Loop.

Ran in some little-used-but-old-NB-915s.  Felt like what I would imagine wearing high heels would feel like.  Maybe not that bad but definitely heel striking instead of mid-foot strike.  Got to run with the elk for a bit.  Now if I could figure out why the joints in my right hand have been hurting lately, I'll be G-to-G.

6.11 miles, 49:00, 8:01/mi.  Hill run.  

4 days in a row.  Wow.  The last time I had a 30 mile week was....August 2013, and it involved a 100 mile race.  Sad.

7.08 miles, 56:10, 7:56/mi.

Flat and windy, snuck a run in before the snow hits.  

8.3 miles, 1:08:37, 8:16/mi.

Ice and snow run.  Took a fall and hurt my neck yesterday morning so I was trying to be careful but really needed to get out and get some exercise in and it went pretty well.  Neck pain forced good posture (for once).  Some treacherous spots where I had to walk to prevent another disasterous spill but a decent run given the cold and icy conditions.

6.07 miles, 47:28, 7:49/mi.  

Still pretty cold.  Last mile had a lot of standing snow that made for slower going.

14.13 miles, 1:58:14, 8:22/mi

First long run since.....August.  Sad.  Very flat and boring but at least the weather was decent aside from some wind.  Pushed the last mile, which (also sadly) was ~ 7:35/mi pace.  Ran on all the grass I could because by about mile 9 my feet were screaming on the pavement and concrete.  Got chased out of the former community college roads....evidently they don't allow running back there anymore (more sadness), so getting 14 unique miles is challenging.

6.02 miles, 50:41, 8:26/mi.

Nice evening, aside from the strong headwind in sections.  Glad to get out and beat the next two days of miserable forecast weather.

60+ minutes on the elliptical.

60+ minutes on the elliptical, dodging the weather.

1 hr on the elliptical after driving to DC and before picking up at the airport.

6.02 mi, 50:41, 8:26/mi

Hill loop.  Miles 2 & 5 muddy from the logging trucks.

6.08 miles, 52:15, 8:36/mi.

Hill loop.

6.13 miles, 51:24, 8:23/mi.

Hill loop.

6.05 miles, 50:20, 8:19/mi. 8 x Strides

Hill run.  Pretty sure the GPS gods conspired against me to short me on the recorded distance today, since I went a bit further than yesterday but recorded shorter. I just want more credit than the 4 sec/mi speed increase indicates.  

6.02 miles, 50:17, 8:22/mi

6.1 miles, 51:17, 8:24/mi

Reverse hill loop.  Not feeling it today.

8.43 miles, 2:03:53, 14:42/mi

~ 4 miles on roads & logging roads, then tried to follow the trail down to Eatonville.  I've run the route once before years ago (and it was barely a trail then; an old logging road that was ripped up in spots to make it impassable) but now with the trees down, grown up in the middle of it, blackberry bushes, mudslides, etc. its really not there anymore.  Managed to find my way to the other end (plus one bloody shin), hopped on the logging roads again and a trail down to boxcar canyon, then headed back.  Wasn't much easier on the return, but I did have less difficulty figuring out where I was going.  Back on the logging roads, I hopped a spur and ran to the end, hoping to find a elk trail headed uphill to link to another set of roads at the top of the ridge.  Found a (barely) deer path which quickly disappeared.  Followed some smalll streams, more deer trail, then absolutely nothing in a bushwhack where I longed for a machete and wandered aimlessly for a while thinking about how stupid the whole idea was and wondering if this was good Barkley training until I finally popped out on the logging road on the ridge.  Decided I was way overdue and ran home.

6.08 miles, 53:06, 8:44/mi, w/ 6 uphill Fartleks (short hard efforts).

Hill loop fartleks.

8.03 miles, 1:10:50, 8:50/mi.

Hill loop x 2.

8.02 miles, 1:12:24, 9:02/mi.

Legs were pretty tired, so this easy run felt hard.  Too many hills.

16.21 miles, 2:19:04, 8:35/mi, 1600' climbing and descending.

Second (rare) long run of the year.  Crashing as I type.  Must...find.....food.....

8.02 miles, 1:12:47, 9:05/mi.  12 x 45 sec uphill sprints.

Hill loop x 2.  Uphill sprints with hike/jog/stumble recovery.

8.02 miles, 1:10:47, 8:49/mi.  

Hill loop with branches.

8.03 miles, 1:11:57, 8:58/mi

Hill loop with branches.

6.01 miles, 57:55, 9:39/mi.

Run thru Charles H Bronson state forest near Orlando.  Spotted at least 4 possums and several cattle.  Realized I don't really know cattle controntation ettiquette, and since several sported rather large horns, for a brief time felt like I was running with the bulls.  Had to stop sooner than I wanted due to loss of light.

8.25 miles, 1:14:15, 9:00/mi.

Little Big Econ State Forest Run.  Mix of double and single track trails.  Lots more sand running today...after yesterday the calves were already tight.  Dragging a bit but enjoyable.

8.01 miles, 1:07:33, 8:26/mi.

Ran the roads to the UCF Arboretum, then around some sandy trails for a bit and back.  Too much pavement (and heat and sand).

8.2 miles, 1:08:21, 8:20/mi.

15 x 1 min on/1 min off repeats on dirt, grass and sand.

6.82 miles, 57:28, 8:25/mi.

An easy run at the end of a long week.  Headed home very early tomorrow morning.

6.09 miles, 55:39, 9:08/mi.

HIll Loop.  A struggle.

8.03 miles, 1:12:33, 9:02/mi.

Two hill loop.  Easier than Sunday but still a bit of a struggle.

2.01 miles, 16:53, 8:25/mi.

Just a complete lack of energy, especially in the legs.  Bailed.

8 miles, 1:11:39 8:36/mi.

Hill loop with branches.

65 minutes on the elliptical

65 minutes on the elliptical.

8.01 mi, 1:03:46, 7:58/mi.

A bit windy and a bit harder than it should've felt but a good solid effort.

5.28 miles, 44:36, 8:27/mi.

Made it a couple of miles before my legs turned to jello and the tiredness really hit.  Turned into a 1/2-1/4 mile of running followed by a walk break for the last couple of miles.  Ugh.

6.07 miles, 51:41, 8:31/mi.

Hill loop.

8.04 miles, 1:14:53, 9:19/mi, w/ 8 x 1 min Hill Repeats.

Hill loop  8 x 1 min repeats on a decent grade hill with jog/walk back recovery.

4.13 miles, 36:52, 8:55/mi

I keep talking about getting into shape.  But given that I had to walk a few times during 4 mere miles after yesterday's hill repeats is a good indicator that I am *not* in shape.

Hotel workout.  65 elliptical minutes, 10 lvl 8, 50 lvl 12, 5 lvl 8.  Some upper-body weights afterwards.

Treadmill run.  10 x 1 minute repeats at incline 12, then back to incline 1 for recovery of 90-120 seconds.  After the repeats was heading for 8 miles when the power to both treadmills cutoff and the maintenance guy could've find the circuit breaker.  End of run.

8.01 miles, 1:03:40, 7:57/mi

Managed a run just after the storms passed through, so the weather was nice and cool.

6.61 miles, 53:16, 8:03/mi.

Fairly pleasant.

8.01 miles, 1:05:46, 8:12/mi.

Warm miles on tired legs.  Ready to head home tomorrow.

6.5 miles, 55:47, 8:35/mi.

Hill loop.

8.61 miles, 1:16:51, 8:56/mi.

Hill loop with branches.

8.12 miles, 1:11:22, 8:48/mi, w/ 10 Fartleks.

Repeats varied from 1-4 minutes, up and down hills with a few flat parts sprinkled in.

4.01 miles, 36:23, 9:05/mi.

Tried a 7-minute workout before the run, in an attempt to find something that'll grab my attention long enough to get back into a core routine.  Interesting.  Then slogged thru 4 miles (barely).  Heavy legs.  Followed up with another 7 minute workout afterwards as punishment for only running 4 miles.  Good times.

8.05 miles, 1:07:43, 8:25/mi.

Over the ridge run.

8 treadmill miles in 1:06:28, 8:19/mi, incline 1.

7 minute circuit workout.

2.5 treadmill miles, ~ 40 minutes, 10 minutes at incline 1, 30 minutes at incline 15 (mostly walking). 7 minute workout.

8 treadmill miles in 66:12.

8.1 miles, 1:07:03, 8:17/mi. 7 minute workout.

5.25 miles, 45:18, 8:38/mi.

Been sick the last several days.  Still have the head cold but the run helped clear the sinuses a bit.  Very tired though, many walk breaks.  7 minute workout afterwards.

6.01 miles, 51:40, 8:36/mi

Very tired today.  Got thru the miles with walk breaks.  

4.01 miles, 37:19, 9:19/mi.

First run in a month?  Yikes.  

5.01 miles, 45:59, 9:11/mi.

Two days in a row.  Huge streak for recent times.

6.02 miles, 56:05, 9:19/mi

Hill loop.  Plenty of walking on the uphills.  Numerous sore spots today.  Still, 3 days in a row.

6.08 miles, 53:43, 8:51/mi.

Hill loop.

6.08 miles, 53:29, 8:48/mi.

Hill Loop.

6.07 miles, 53:18, 8:47/mi.

Reverse hill loop.

6.02 miles, 54:39, 9:05/mi

Hill loop.

Felt like crap.  Warm and humid.

6.06 miles, 53:58, 8:55/mi

Reverse Hill Loop

6.16 miles, 52:08, 8:28/mi

Hill loop. Warm and sunny.

8.25 miles, 1:12:00, 8:43/mi

Over the ridge + 1 mile and back.  Hot and humid.  Nearly melted.

6.17 miles, 53:29, 8:40/mi

Hill loop.  Spotted a bunny just hanging out.

6.22 miles, 53:37, 8:38/mi.

Reverse hill loop.  Tight and tired calves.

8.13 miles, 1:11:25, 8:47/mi.

Ridge Crossing & Hill Loop.

Ran into a bear on the trail.  He was nice enough to move along when I made my presence known.  Later, a deer momma and her two young kids.  Chased them out of the road....for their own good.

4.16 miles, 37:18, 8:58/mi

88F.  Given that I've been running in 60s and 70s, I didn't get far fast.  Calves super-tight from all the lawn mowing yesterday, I suspect.

6.11 miles, 50:58, 8:20/mi

All pavement today.  Warm and humid.

6.16 miles, 53:59, 8:43/mi

Hill Loop.  The summer heat wave is here already.  Feels brutal.

6.57 miles, 56:44, 8:38/mi.

Hill loop & ridge. Still hot and sunny, supposed to get worse.

8.31 miles, 1:11:17, 8:35/mi.

Ridge crossing + 1.  Sunny and hot.  Heat warnings.

6.14 miles, 53:21, 8:41/mi.

Reverse Bear (Hill) Loop.

7.10 miles, 1:10:48, 9:58/mi. 8 x uphill repeats.

Bear Hill Loop, w/ 8 uphill sprints.  This heat wave is really miserable.

6.19 miles, 54:49, 8:51/mi.

Reverse Bear Hill loop.  Sunnier and hotter.

9.13 miles, 1:17:50, 8:31/mi.

Over the ridge + 1.5 mi out and back. Still sunny and warm but upper 70s feels great.  Felt good.

6.20 miles, 7:53/mi, 48:49.

Road miles today.

7.37 miles, 1:10:03, 9:31/mi. 10 uphill repeats (varied).

Bear hill loop w/ 10 uphill repeats.

4.12 miles, 35:59, 8:44/mi.

Struggled thru 4 road miles.  Legs were just fried.  

8.17 miles, 1:04:30, 7:54/mi.

Scott Turner Road run.  Been a long time since I've run what used to be a staple run.  Missed the feeling heading back home on the return leg.

6.18 miles, 55:06, 8:55/mi

Reverse Bear Hill Loop.  Hot again.

5.10 miles, 48:14, 9:27/mi

Shortened over-the-ridge run.  Besides the heat the legs were lead from the weekend construction projects.

6.22 miles, 54:01, 8:41/mi

Bear hill loop.  1.5 miles of stinky freshly chip sealed roads.  Ugh.

6.22 miles, 54:01, 8:41/mi

Reverse Bear Hill Loop.  Hot.

6.35 miles, 55:40, 8:46/mi

6.18 miles, 54:24, 8:48/mi.

Scott Turner Road

6.24 miles, 53:57, 8:39/mi

Bear Hill Loop.  Actually, really should rename this Bear Owl Hill Loop.  I see the owl much more often than I see a bear.

8.14 miles, 1:10:43, 8:41/mi.

Over the ridge & back with Reverse Bear Hill Loop.

6.19 miles, 55:00, 8:53/mi.

Bear Hill Loop.  First run after suddenly getting pretty severe back pain on Sunday out of the blue.  Still bugging me but faded enough to try a run.

6.01 miles, 52:28, 8:44/mi.

Wood-chip lake loop track near hotel.  Later run was still very very humid.  Back and hip still extremely sore....hope I'm not back to immobile tomorrow.

6.01 miles, 53:00, 8:49/mi.

Hot, humid run in Orlando 6 times around the lake on a wood-chip trail.  

6.34 miles, 50:50, 8:01/mi.

Scott Turner Road run.  In light rain.

7.36 miles, 59:16, 8:03/mi.

Scott Turner Road run.  Forest area closed until 15 Sept so looks like road runs for a while.

8.3 miles, 1:10:29, 8:30/mi, 12 x 1 min on/off.

First workout in quite a while.

8.3 miles, 1:09:55, 8:25/mi.

Easy, humid.

4.5 miles, 42:34, 9:27/mi.  

Slow hot slog.

5.54 miles, 53:50, 9:43/mi.

Too hot and humid for much.

12.55 mi, 1:51:57, 8:55/mi

Long run with fast finish.

8.14 miles, 1:09:09, 8:27/mi, w/ 20 x 1 min on/off.

8.27 mi, 1:12:42, 8:48/mi.

Easy 8.

10.19 miles, 1:30:01, 8:50/mi.

Easy 10.  Headed home early in the AM

8.17 miles, 1:14:46, 9:09/mi.

2 x Bear Hill Loop.  Beginnings of a cold.

8.14 miles, 1:15:02, 9:13/mi

Reverse Bear Hill Loop w/ spokes.  Started shaking head cold today.

8.18 miles, 1:04:57, 7:57/mi.

Road run at a decent effort.  A bit of rain.

8.16 miles, 1:10:17, 8:36/mi.

Over the ridge and back.  

6.52 miles, 55:02, 8:26/mi.

Easy Scott Turner Road run.

6.16 miles, 54:35, 8:52/mi.

Bear Hill Loop.  Forgot the forest is closed for muzzleloader season, so only did 1 loop.

8.14, 1:08:24, 8:24/mi

Scott Turner Rd

8.08 miles, 1:07:07, 8:19/mi.

Consistency continues to elude me...

8.15 miles, 1:08:36, 8:25/mi

6.07 mi, 53:54, 8:53/mi

Bear Hill Loop

5.15 miles, 43:55, 8:32/mi

A bit rainy.

9.01 miles, 1:14:06, 8:14/mi.

Bear hill loop w/ spokes.  Kept spooking some poor elk.

8.06 miles, 1:12:51, 9:03/mi, 1100' ele

Bear Hill Loop x2

8.4 miles, 1:09:03, 8:13/mi

Scott Turner Road run.  Took a quick break to herd 3 horses from the road and back to their pasture.  Then met the owners for a brief chat about said roundup.  Getting dark way too early.

8.55 miles, 1:18:32, 8:55/mi

Bear Hill Loop w/ Spokes.

Between all the rain and the hunters driving the loop endlessly, it was a mudfest.  Maybe if I start singing as I run the hunters will drive elsewhere...

4.15 miles, 33:54, 8:11/mi

7.17 miles, 1:00:27, 8:26/mi

6.01 miles, 53:09, 8:51/mi.

Some late afternoon miles into dusk in a nearby Eatontown, NJ park.  Good thing I had my headlamp.