Dixies Dashing Diary

Walk/ran for 2 miles with one of our new Striders. She does walk/run at about a 14 min/mile pace. When I arrived late, she was the only person left and had no one with which to start the run. It was fun getting to know yet another member of our very diverse group and learning about her journey on this life of running.

My first real run since the marathon. It was burr chilly but felt good. Started out a little quicker than normal just because it was cold! Ran 8:08, 8:00, 7:30, 7:20. Total time was 31:15 (7:44 avg). When I finished I waded into our pool and did some calf dips to stretch my AT. What a great way to start back.

Time: 6:45 am   Total Time: 31:15

Temp: 40.1  Humidity: 61%

2nd day back running. I slept in and planned on running tonight. After dinner and time with the family I took off for a short, slow run. Did a 10 minute first mile. It's been a very long time since I've run that slow. I didn't care because I just wanted to be out running and want to make sure I'm not pushing too soon. So tonight I just took it easy and enjoyed the cool evening. I'm trying to remember that marathoning is all about patience and discipline. You need both to train properly, taper properly, run the race properly, and yes, even to recover properly. I'm working on it day by day. The goal this week is to run 4-5 days easy so I can run 5-6 days next week and be back training full time the the following week.

Time: 8:30 pm     Total Time:  27:00 (8:45 avg)

Temp: 47     Humidity: 68%

Rest day.

Had a great run this morning in almost perfect conditions. It felt like upper 40's and relatively dry. Ran with Raj from the Landsbrook Y as his last run before a half on Sunday. The entire run was at a comfortable pace in which we talked the entire time. No pick ups or hills today. Just steady, easy pace.

Today is the first run in over 6 weeks that my AT did not bother me!!! I'm so excited about this as it means I am actually getting progressively stronger and may be close to beating this whole tendonitus thing. One thing the higher milage revealed this last training cycle is that my weakness is in my lower calf muscles. I've got to be strategic in stretching and strengthening here so my gate will be stronger, more biomechanically stable, and less injury prone. NEXT I have to get back to doing some core work. Oh joy...

Time: 5:07 am  Total Time: 56:48 (8:03 avg)

Temp: 43   Humidity: 57%

First long run 2 weeks after marathon. Ran with Strider buddies: Keith, Jorge, Randy, Rudy, Diane, Kyle...  Had a wonderful and relaxing run. The air was saturated and fog hung everywhere. It looked like we had been transported to the Smoky Mountains (minus the mountain part). I planned on doing 6-8 miles so getting 9 in easy, without pain or soreness, was a real treat. I'm thankful to be injury free!

Time: 6:55 am  Total Time: 1:15:48 (8:25 avg)

Temp: 46   Humidity:  96% 

Slept in so I had to get a quick run in tonight before I got too sleepy. Ran gradual increase:

1. 8:44
2. 8:06
3. 7:31
4. 7:19 (.24)

Time: 6:44 pm  Total Time: 26:06 (8:04 avg)

Temp: 42º   Humidity: 60% 

Wind Chill: 38º 

Slow to faster easy run. I think I picked it up mainly because I was so cold. I just wanted to finish. As I stumbled to though the first mile, the Garmin was .20 off some how. I know the distance on this route so I still don't know why the measurement was short but I simply tacked on the extra at the end. Still trying to be patient...

Time: 6:13 am   Total Time: 33:27 (8:16 avg)

Temp: 36º  Humidity: 62%

I woke up at 4:55 AM for no apparent reason. I then realized that a)it's freezing cold out, b) I missed my run yesterday so I have to run today, and c) it's Thursday and the Striders run from Longleaf at 5:30! I decided that if I hurried, I could make it. I arrived at 5:29 to find about 12 bouncing, beanie wearing, weird people psyching themselves up for a cold morning run. I was able to get my shoes, arm warmers, and a long sleeve shirt on just in time to head out with the crowd. My plan was to do 6 miles slow. I ended up running with Eudair and of course we did 6 miles fast. I didn't wear the Garmin so I have no idea how fast but I know we finished within a hundered yards or so of Tim & his young, fast, running store buddy. They were trying to stay at about a 7 minute pace. Bottom line: don't run with Eudair if you want to run slow.

Time: 5:30 am  Total Time: ???

Temp: 34º  Humidity: 90%

Ran from Longleaf with Keith, Jorge, Victoria, and Randy. Easy day with harder than planned finish (7:10, 6:40). No idea what our total time was.

Time: 5:45 am Total Time: ???

Temp: 51º    Humidity: 95%

Ran Monday route with Mark P. Easy start, progressive increase into hills.

Time: 6:05 am  Total time: 1:14:12 (9:12 avg)

Temp: 38º   Humidity: 78%

Missed. Got up at 5:30 am and checked email & calendar for the day. Big mistake. by 7:30 I was still working and it was time to get ready for the day. I will get at least 3 more 8 milers in this week and run something Christmas day.

Easy out, gradual pick up back. Ran my old Ridgemore route which I haven't run in a while. It felt good to be out early again.

Two 8's down. Two 8's to go.

Time: 5:45 am  Total Time: 1:06:45 (8:09 avg)

Temp: 44º  Humidity: 89%

Started work this morning around 5:45 am. Was dressed to run but could not get out the door. Motivated now by the fact that I can't miss another day, I was able to leave the office tonight right at 5:30 pm. Tracey and the girls were in Orlando at Disney for the day. The boys were off somewhere on there own. I came straight home, changed clothes and headed out the door. It was already dark and kind of chilly by the time I got going but it felt incredible. The cool air felt wonderful in my lungs and I took in huge, deep breaths, every several yards just to enjoy the air. I really felt free tonight, like I could run forever. I was just in the zone where no one else was around, the pace felt metronomic, and I just got lost in the run. I wasn't really going fast or anything, just enjoying the run.

Three 8's down. One to go and then Christmas morning! Not sure what I want to do Christmas but my Chrismas morning runs are often some of my most cherished. The one that stands out the most was back around 2003, my family spent the holiday in Gatlinburg, TN.I woke up that morning before sunrise and headed up into the mountains. I found a 6 mile trail (3 up, 3 down) that was absolutely stunning. The ground was covered with snow and frosted liken. The trees were either barren but covered in ice or evergreens covered in a blanket of snow. The air was pristine, crisp, and almost sweet to breath. All I could hear was the crunching under my feet and the sound of ice crackling from the trees or dripping to the leaves below. It was a sanctuary and I had the priviledge to worship there. What a great day. Tomorrow could be like that only replace the mountain with Clearwater Causway Bridge and the ice/snow crunch with the sound of beach sand crunching on the sidewalk. As long as it doesn't rain, it will be a run to remember.

Time: 6:15 pm  Total Time: 1:05:39 (8:08 avg)

Temp: 55º  Humidity: 76%

Stayed up late with the faimily. Rested in the morning. Didn't run at all.

Slept in and cooked a huge breakfast. Bacon, scrambled eggs, whole wheat pancakes, cheese grits... Great day to celebrate Christmas and spend time with family. Not so great day for my running log. Went from brkfst at home to sisters, to mother in law's with family...

 No excuses for this past week. I just didn't get the miles in. I'm now staring at 6 weeks to prepare for the next  marathon and have basically minimal milage base. I need to somehow run a ton over the next four weeks and run some great tempos at least one week of a two week taper.

Easy run by myself. Mark is in Texas for the week so my Monday morning run was just boring and a little demotivating. No big deal.

Time: 5:39 am  Total Time: 1:07:04 (8:09 avg)

Temp:41º   Humidity: 68%

Ran alone again. Twice in one week... Tried to focus on form and staying warm...

Time: 5:54 am  Total Time: 1:10:10 (8:32 avg)

Temp: 28º   Humidity: 88%

 Went out easy and did a three mile tempo: 7:28, 7:15, 6:51. Ran the last mile easy.

Temp: 28º  Humidity: 88%

Time: 6:00 am Total Time: 1:05:27 (avg8:06 avg)

All I remember is that this was a lot warmer than the last couple of days and it felt really nice.

Trying to stay disciplined and ramp the volume and keep the pace slow. I'm not in a hurry. I just need to get the miles back and stay healthy.

Time: 6:04 am  Total Time: 1:08:49 (8:36 avg)

Temp: 45.9º  Humidity: 86%

Time: 6:04 am  Total Time: 1:16:02 (9:05 avg)

Temp: 57  Humidity: 87%

Today makes my 5th 8 miler for the week. Good come back from the last two weeks. I've still got a ways to go but I'm on my way back.

More importantly, today I got to run with Mia. It was a beautiful run and we just took our time and enjoyed the morning. I don't get much daddy-daughter time these days so it was such a great way to start the day. Mia & her sister are leaving today for a college student conference in Atlanta. Mia is traveling back to school after the conference so I won't get to see her until spring break. Man, I already miss her. I'm glad we got some time together.