Dixies Dashing Diary

Ran by myself in the morning.

Ran with Jan, Jen, Anne Marie from the Y into the park in the evening. Jan didn't warm up. She just took off and we were at a 7:30-40 pace in the first mile. This was a tough run.

Longleaf run with Striders. Easy run.

Time: 5:30am

24 minutes. 84 degrees. 6:30 pm. Glad to be finished.

Ran with Josh & Molly at local park. Ran on board walks and crushed shell. Easy run with strides at the end.

Time: 7:30 PM  

Temp: 85 degrees

Met Mark P at  the Y. Averaged 8:32 pace but felt terrible. What a crappy run for me. I was fading toward the end so I had to focus on form and stay focused to keep running.

time: 6:00 am     temp:78 degrees

Ran with the group from Long Leaf. Ran with Diane most of the way. We ran a total time of 46:58. This was cooking for me. I did some strides afterward...

Ran out with Eudair, Diane, Katie, Mark, Dan, David, Andrea.... Ran a few miles in the 7:40 range early. Took water stops on the trail, hammer gel at 4.25 miles. Hit a wall at 11 miles. Had to walk almost a mile before I could run again. It just got really hot and I had nothing left.

Hey, I still completed 13 miles, even if I had a Galloway moment! I got dropped at 11.5, walked a ways, ran the last mile with Katie who dropped me at 11 and then got dropped around 12. We agreed it was hot and we should have started earlier and slower.

Start Time: 6:30 AM     Total Time: 1:49:40 (stopped watch at water stations)

Temp: 77 - 84 degrees

Ran close to home on the S. T.W loop. Ran 40 minutes. Legs were still really sore and sluggish from Saturday's 13 miler. I don't think I'm ready for that milage yet in this heat.

Ran in my GTS-7's. They have way too many miles on them and I felt like I was running on card board. I need one more pair of new shoes...

Temp. 81 degrees

Time: 6:30 AM

Couldn't make it to the Y by 6:30 PM to meet the ladies (I'm a guy who has the privilege of running with some "fast" women). Had to hoof it myself. Did 5 minutes warm up pace and 30 minutes at 7:50 to 7:55 pace. Heart rate in the upper 170's.

Felt just right. Not too hard in the heat but enough to keep me on task and focused. I felt really sore and tired yesterday so it felt good to stretch my legs a little and run harder than the previous day.

Temp. 86 degrees.

Ran with Molly. She increased her distance tonight and running time by 8 minutes. Still hard as she is in the early stages of couch potato withdrawal...

Time: 8:00 pm    Total Time: 27:43

Temp: 80 degrees with a cool breeze

Did Long Leaf run with Striders. Ran warm up mile at 8:30 and then stayed between 7:40 & 7:50 the rest of the run. Fastes was down around 7:20. Felt GREAT!!! Temp and humidity were low so that made a huge difference.

Ran with Keith most of the time and he kept me at pace, otherwise I would probably have gone out too fast.

Time: 5:30 am    Total Time: 48:55

Temp: 70 - 73 F

Ran the Dunedin Casuseway (x2) for 10 and then out & back on the Pinellas Trail for 3. Ran with Keith, Jenny, Tom T., and Mary. Felt much better than last week's 13 mile suffer fest when I just crashed at 11 mile. Today, I felt fresh most of the run and when I did feel tender in my lower abs late in the run, I still felt I could do another couple of miles.

Time: 5:30 AM (much better than 6:30 last week!)

Total Time: 1:53:38      Water Stops: 5

Temp: 73 degrees

Terrible night's sleep. I got to bed around 11 and woke up around 3:30. I decided to run tonight instead. Got home from work (stressfull day!!) at about 8:30 pm and decided I needed to run anyway. Did 4 miles in 33:44. It felt comfortable mostly but I still found myself breathing heavily at times.I want to get to where my easy runs are 8:15 to 8:20 so that my aerobic work is closer to marathon pace (if that's reasonable...). Felt good no matter what. There was a beautiful sky tonight that kind of put the whole day in proper persepective. I felt like the sky and moon and stars were so far above my problems I could kind of escape with them even if just for a few minutes. It was a great way to end the day.

Time: 9:15pm   Total Time:  33: 44  Temp: 75 degrees

Ran with Jan & Jen at Chestnut park. Did about a mile warm up and then faster than we agreed... of course Jan blamed me and I blamed her but in the end it was a great run. The temp was a very comfortable 85. I guess the humidity was down. My heartrate was at 150 mid run and 162 at the end. I felt much better tonight than two weeks ago when I first ran the Tuesday night run with the ladies.

 I feel like my running more days and gradually building base is paying off. I've still got a long way to go but this is a good start.

Ran easy this morning. It was actually cool and nice. I wanted to go slow to recover and just get a run in. Good way to start the morning.

Time: 6:15am

Total Time: 33:27

Temp: 73 degrees

Ran Long Leaf this morning with about 25 Striders. Great turnout. It was humid and smokey. I believe they are doing controlled burns in the preserve.

Keith, Diane and I ran together. First mile was close to 8 min pace. 2nd was under 7:45. We turned around and tried to run Keith down. It was not for me to catch him although we did some sub 7 min paces. It got hot in a hurry and once againg I just went out too fast.

Time: 5:30 am     Total Time:  46.18:81   Temp: 72 degrees

Ran Starkey with Keith, Derek, Victoria, and Keisha. Left parking lot at 6:05 am. Solid run, focused on trying to stay slow (8:20-8:35). Didn't do such a great job as we kept dipping down toward 8:00. Finished strong.

Time: 6:05 am     Temp: 73 degrees Total Run: 1:50:12

Ran alone just over 6 miles. Ran comfortably. 25:05 out, 24:31 back.

Time: 6:00 am     Total Running Time: 49:37    Temp: 73 degerees

Ran with Molly. We did 4.2 miles in 43:15. She had to walk a half mile or so. She definately has a faster pace but not much stamina at this point. Tonight was still a good run for her and a relaxing run for me.

Time: 8:15 PM    Total Time: 43:15    Temp: 83 degrees

Two runs today:

1. Longleaf with Keith, Diane, Alex (short, 135lb, fast guy).

Time: 5:30 am    Total Time: 47:14    Temp: 71 degrees

    2.   Run with Mia & Shelby. Did 1 mile warm up, 3 x 800 @ 3:55, .5          mile recovery on third tempo, then 1 mile cool down. 

Ran the beach bridges with Mark P and a guy named Greg we met on the way. Ran at 6:05 am and it was a gorgeous morning. Awesome moon, Mark saw a shooting star, and we had a nice breeze for the Gulf side of the run. The three bridge ascents took their toll on me later in the run but I still finished with a 8:30 average pace. Not a stellar finish but hey, this is my first hill work of any kind in over a year. I'll take it!

Time: 6:05 am   Total Time: ??  Temp: 75 degrees

Ran alone this morning. Beautiful day though. Cool & comfortable which is saying a lot for the first day of June in Florida. I'm trying to keep my pace comfortable on these days and focus on form and relaxation. I seem to always pick it up though and I'm wondering if I'm cheating myself or helping. Today, the goal was to get 7 miles in.

I finished March with a 30 mile/week average which was my goal. I want to ramp to 40 m/wk in June and hold that till August when I begin training for a fall marathon. If I can get strong and stay uninjured through the summer, I should have a shot at 3:40'sh to maybe a 3:30 marathon by November.

 I dropped a total of 4 lbs in March brining my total to around 9 lbs since Feb. leaving me at a still healthy (if not hefty) 175 lbs. I don't see the need to drop below 170 but I'll see where the milage and increased intensity take my body at the current calorie intake.

Time: 5:45 am    Total Time: 1:00:01  Temp: 72

Break Down:

• 3 mile: 25:09:62 (8:23/mile)
• 3 mile: 24:19:85 (8:06/mile)
• 1.2 mile (cool down):  10:32 (8:46/mile)

Did 1.5 mile warm up. Ran 800 repeats with 400 jogging recoveries. Ran 1.5 mile cool down.

1. 3:11
2. 3:17
3. 3:11
4. 3:10 
5. 3:06
6. 3:10

Ran Longleaf this morning with Dave G., Rudy, Alex, Craig, Diane, Kesha, and about 12 others. For once, I actually laid back and let Diane, Alex, Craig and Diane lead us out. I have no idea what our paces or total time was but I felt great and aerobic the entire time. This was an excellant recovery to yesterday's intervals (though I did run 4 easy last night...).

I'm feeling good about this week. I'm jumping up to 40 miles this week and though I've not slept well at all, I'm actually feeling pretty good. I'll do 13-15 on Saturday at Starkey Park and celebrate Kesha's last day (she leaves for OT school).

It's a blessing to be able to run with these people. Each one incredible in some small or significant way. I'm thankful to run with them and thankful to be injury free!!!

Ok, so I'm marching toward my first 40 mile week since my peak in preparation for the Snicker Marathon Bar Marathon (Albany, GA; 3/2009). I decided to go out and just put in an easy 3 miler just to loosen the legs and get my day started. Legs felt fine but still felt half asleep. I'm just not sleeping well and this morning I think it caught up with me.

Tomorrow: 13! That will put me at 41 miles for the week. My goal is to maintain 40 throughout the summer and see what that nets me in training prep for marathon season. I've never put in this many miles and felt so good.

Time: 6:00 am   Total Time: 26:33  Temp: 75 degrees

Ran at Starkey Park with the Striders. I was late getting to the park and had to basically tempo to catch the group at the 2.5 mile water station. BIG mistake. I paid for it late in the run. Of course other contributing factors to my Crash & Burn at mile 11 was the fact that the temp was 77 degrees when we started at 6:15 and over 80 by the time we finished our first 5K.

I don't know what the deal is with me and heat. I just shut down. I had such a great training week but when it came to completing a simple, flat, 13 miler, I had to walk on and off for the last 3 miles. I've got to find a way to beat the heat and finish these longer runs.

Ran with Mark, Eudair, Diane, Katie, Keisha, Dave G, Craig, and others who all wisely turned around at the 4.5 mile mark. Bottom line: I covered 13 miles today.

Time: 6:15 am    Total Time: 2:05:11 (had to walk some)   Temp. 77 to 83 degrees 

Ran Ridgemore 6 this morning. It was actually pretty comfortable temp wise but still humid. I could not wake up. I woke at 5:15 am but did not get out the door until almost 6. I feel like I'm not recharging at night. The first three miles were in 26:08. I actually stopped for a water break. The second 3 were 24:47 and I just felt dead. I was hoping to do another 5 tonight but with a boy turning 12 in my house and kids having fun...I didn't so much.

Time: 6:00 am    Total Time: 50:55   Temp: Low 70's

Couldn't roll out of bed this morning. I was still realllly tired. I slept in till 7:20!!!

Tonight, however, I did a 4 mile tempo with 1.5 warm up and 1.5 cool down.

Did 4 mile tempo with an average pace of 7:27

Felt good. Felt in control. I need to continue these by adding a mile every other week up to 7 miles.... I think. Actually I'm not really sure how fast I'm supposed to run them and without a Garmin to help with pace and distance it is very challenging to accurately calculate.

That's it. I just need to spend more money to get faster...

I've decided not to fight it anymore. I have a college student, two high schoolers, and one middle schooler, all with friends who like to stay over and laugh and watch movies late into the night. I am now a night runner! Getting up early in the morning is just not possible during the week. If I'm not in bed by 9:30 or 10:00, there's just now way to get the rest I need at the milage I'm at now or to come.

So last night I did a slow, comfortable 7 miler. Started at 10 PM ended at 11:00 PM. In bed by midnight. Got 7 hours of sleep. That's what my running and sleeping life will look like this summer. Quite honestly, I'm good with that. I get to see my wife & kids. Have a house full of laughter and kids, and still get rest and runs in. Not a bad lot in life!

Time: 11:00 PM   Total Time: 1:00:01 (had to stretch it out to get an hour. I was done at 58 min.)  Temp: 80 degrees

Very nice run today with Keith, Jorge, & Victoria in Balentrea. The temp was actually comfortable but humid as always. I didn't start squish squashing until about mile 4 when Victoria perceptively said, "you're squishing." For a moment I considered pointing the finger to Keith who, I'm almost positive, began squishing at the first water stop; and then I realized he was behind us with Jorge so I just owned up to it. After all, it was another sweaty, humid Florida morning run.

Our post run was the best. Showered off, jumped in a beautiful pool and had fresh brewed coffee and whole what bagels. It's how all of life ought to be... Thanks Victoria for the hospitality.

My plan was to finish the week with 40 miles but I got behind early by missing my Tuesday twofer evening run. Depending on how I feel this evening I may do an easy 5 just to finish with 35. The rest of my month ought to average out to 40/week.

Time: 6:00 AM    Total Time: 1:27:34   Temp: 74'ish

Ran with Mark this morning. We did the 7-11 to Hidden Acres run. We did loops in the neighborhood on the "mini hills" to simulate a real hill workout. It really was a great workout considering I kept wondering just how many of these things Mark was going to make us do. I think I'm mentally tougher for the challenge.

Did four strides at the end of our run up the church hill. We basically ran up a long driveway (60-70 yards) to stretch the legs and cap off a nice morning run. I didn't actually want to do the strides but Mark said that Jenny does them...

Time: 6:05 AM  Total Time: 1:06:39 (8:15 avg)  Temp: 74'ish

Ran Dunedin causway with Jordan. It was ubelievably hot, especially when the wind died down a bit. I'm tired after a long day but glad I did the run.

Time:7:30 pm   Temp: 87 degrees   Total Time: 53:04

It was late. I was tired. No one was home. I had to get a run in. I thought to myself "there really is no excuse. Go do the miles!"  So I did. 7.1 easy, aerobic, sweaty, miles. It was actually kind of cool compared to the last few nights but still very humid.  The hardest part is the leg that gives me an extra mile on this loop. I have to turn left and run the opposite direction of the house. What a head game I play trying to force myself to run that "extra mile."

It's worth it somewhere down the road I'm sure. At least worth the blueberry,chocolate hammer gel smoothie I made after the run. Perfect recovery drink loaded with antioxidents, complex carbs, and icey splendor. I hope that, combined with the tuna pasta with peppers, oregeno, sprinkled parmasian and garlic hot sause made the perfect culinary delight to end a long day and a hot run. I spent about 45 minutes cooling down in the pool first...

Time: 9:00 pm   Total Time: 1:02:29  Temp: 81 degrees/81% humidity

I ran so slow last night that tonight I just felt like stretching the legs a bit. I put my Precisions on and just went out with a comfortable stride and long deep breaths. I ended up doing a 4.37 mile tempo with an average pace of 7:19. Though my legs were getting tired at the end, I actually felt pretty comfortable most of the way.

Obviously this is not the blazing 5K speed that many of the Strider men ran this past weekend but I'll take it for now. My goal is not a fast 5K but rather a 3:30 marathon. Let me qualify for Boston and then I'll focus on running a fast 5K (although I don't know if I have the genes for it...I'd love to train to break 20 minutes!!!).

Time: 8:15 PM    Total Time: 31:59; 8 minute jogging cool down and 5 minutes walking

Temp: 81 degrees/ 81% humidity

Mark graciously agreed to run with me this morning from Longleaf. He had to do 18. I needed 15 to hit my 40. The deal is, he runs my pace to the 10 mile point, I head back and try to finish without walking and he tries to run the next 6 miles in 6:50 pace. Not a bad arrangement. I got my 15 in (though I struggled the last 2 miles, I did not walk!) he got a nice warm up and flew for 6 miles, ending with a nice 2 mile cool down.

Wins today:

• I'm grateful that I'm still running injury free.
• I made my 15 today without walking.
• I did fairly well through 13 (I haven't had a strong 13 mile since Keith and I ran Duneding causeway).
• There was chocolate milk and watermelon waiting at the end of the run

Challenges today:

• I'm disappointed that I'm not finishing these long runs any stronger.
• Am I running too fast, too far too soon, or am I just impatient?
• Still stuggling with the heat. I guess this is just universal and I've got to man up and slow down!

Time: 5:47 am  Total Time: 2:10:29 (avg. 8:42/mi) 

Temp: 76 degrees, 91% humidity

Ran with Mark and the hilly neighborhood again. Felt much better today than Saturday. As a matter of fact I felt like a completely different runner this morning. Saturday I felt defeated. Today I felt strong. I guess it's a good idea to live and run by faith and not by feelings!!!

Time: 6:15 am Total Time: 1:13:02  (8:18/mi avg)

Temp: 73 degrees, 79% humidity

It started with a down pour and an innocent suggestion (by an adult who shall remain anonymous) that maybe it would be fun to go skim boarding in the rain on the 14th fairway (of a local golf course also to remain anonymous). Next thing I knew my wife was having a heated discussion with my sons about the dangers of lighting during a Florida summer thunderstorm. The anonymous adult very naively chimed in with "I haven't heard any thunder yet, just let the boys go have some fun," only to realize in that instant that there is a fine line between naivete and stupidity. That line had just been crossed... and the sons had just disappeared between the houses headed for the golf course with skim boards in hand. Moments later the sky comes unglued with spectacular flashes of lightning and earth rattling peels of thunder. The anonymous yet now wiser adult volunteers to hop in the truck and retrieve the errant sons before they become yet another summer statistic (and before Mr. Anonymous is forced to spend the next several nights on the couch!). Sons safely retrieved. Everyone wiser. Story concludes happily.

So I'm running tonight at Dunedin causeway. It's a spectacular night as the sun was setting over the Gulf, breeze was blowing, humidity actually below the 80% range and I'm marveling at the beauty of the sky and a distant thunder storm way out over the Gulf and South of Honeymoon Island. I felt good tonight so I just ran without much attention to my watch (or the weather racing in from the South). The humidity is so low I didn't even stop for water. The bridges both felt very easy tonight and as I got to the turn around I noticed something in the cloud line above. It was that same spectacular lighting display followed by peels of thunder and this really weird since of dejavu. As I began my run back I could feel my pace quickening and the thought occurred to me, didn't I just hear a lecture recently on "the dangers of lightning during a Florida summer thunderstorm." Needless to say I ran negative splits on the way back and saw almost blinding flashes of lightning in the way too near distance. I made it to the car unharmed and decided not to share the story with my sons... nor to disagree with my wife the next time she tells our sons not to go play in the rain...while it's lightning!

Time: 8:30 pm  Total Time: 48:02  (8:02/mile avg)

Temp: 84 degrees (dropping down to 74 degrees as storm approached)

Humidity: Went from 84% down to below 50%

Wind speed: went from 8 kts to over 20 kts in 40 minutes

I can't tell you how tired I was tonight and how much I just wanted to go to bed for the night. Not that it was a bad day, just long. Lots of victories today. Lots of wins. My staff, my directors, all seem energized by recent events. I guess I just need more rest...

Tonight at 9:30 I started my run. I just wanted to go easy and get 6 miles in. As tired as I was I really felt good. I feel my stride and foot strike have changed somehow. It seems the miles and the weekly speed work are making a difference. I won't know for sure until I race again but tonight, I ran easy and still maintained an 8:08 pace. This is new for me. That and the humidity below 50% for a change!

Time: 9:30 pm  Total Time: 50:30 (8:08/mi avg)

Temp: 88 degrees 48% humidity

Very tired again tonight. Stayed up last night to watch a movie with Caleb (14 yr old son) who had been bored all day. We watched Invictus. Good movie. Could have been better if we had a clue of what Rugby is all about... He fell asleep. My wife fell asleep. I'm the only one that made it till the end. I think I'm the only one that paid for it today too.

Run tonight was sticky. Humidity was up from previous nights but the moon was out and the sky was clear. I actually feel energized when I get out in the open and can see the moon at it's brightest.

I'll do 4 tomorrow with some strides and be at 30 miles coming into Saturday morning's run. It's been a good week.

Time: 9:30 pm  Total Time: 52:08 (8:08/mi avg)

Temp: 87 degrees  Humidity: 57%

Mark and I got after it 30 minutes earlier this morning and hit the beach loop at about 5:35 am. It was hotter and more humid than expected. We had a very conservative 9+ minute warm up and stayed in the 8:30-:8:45 range much of the run. I got three bridges in to complete the 13 and Mark got 7 bridges for 20. I felt strong most of the run but once again began to die at 11 miles. Mark waited for me and helped me limp in to finish 13. Last mile was 8:35 so not too bad, just felt like something my kids would get in trouble for saying...

Time: 5:35 am  Total Time: 1:53:37 (8:44/mi avg)

Temp:  81°  Humidity: 81%

I worshipped today and rested. Taught from the book of Acts the story of Ananias & Sapphira. This couple gave an offering to the church which they misrpresented. They tried to fool the apostles and decieve God. They valued the praise of people more than integrity and the honor due God and his church. The consequence of their actions was immediate and severe. It cost them their lives. The reaction of those around was reverence and fear; a sobering reminder. What a concept to consider... consequence of our actions? Accountability for sin? These are strange ideas in our country today... but imagine what a different place our nation would be if we had a healthy reverence and fear of a just and holy God and the fact that sin always comes with a high price.

I want to run faster and longer. If I cheat on my training or rest or nutrition, there is a price to pay. I will never be the kind of runner I believe I can be without doing the right things. Likewise I will never be the kind of man, husband, or father God made me to be if I cheat, sin, or otherwise take a short cut. There will only be consequences. With right actions, thoughts, and beliefs, there will be only blessing. Blessings to God, to me and those around me.

Here's to having a great week of training, doing, and believing rightly!

Today was an unexpected rest day. I have a new goal this week: average at least 7 hours of sleep per night. With this heat and additional milage (and Sasha's example), I've got to get better rest to recover properly. This morning was an early to work day so I didn't have time for my hill run with Mark. This evening was thunder strom time so the bright flashy things striking all around made it not a good option to run outside. By the time the weather quieted down it was time for me to as well. Good night! I'll hit it in the morning.

Trying to get 7 hours of sleep sure can cut into the morning runs. I just didn't have time for anything more than a quick run this morning before I had to leave for work. Planned on a run tonight but another terrible thunder storm system came through and that took most of the evening. By the time it died down it was after 9:30. I decided to go to bed rather than go on another run.

Time: 6:45 am    Total Time: 36:39  (8:08:40 avg)

Temp: 79   Humidity: 84%                                                                   

7 hours of sleep for a third night. I got up and ran this morning and had a very comforatable run.

Time: 6:15 pm  Total Time: 58:28 (8:09 avg)

Temp: 78°  Humidity: 84%

Humbling workout this morning. I planned on doing a 6x800 today at about a 3:10 pace. My first was 3:12 and I was shocked. The second was 3:15, third 3:16, and fourth was 3:17. I just kept going slower. I can't figure out what happened because I just ran 800's a few weeks ago between 3:05 and 3:12. Was it just a bad day? Am I getting slower?

All thoughts to ponder. My conclusion: a bad day running beats a wonderful day rehabbing an injury. I just kept running. I will just keep running. Some day I will run fast!!!

Time: 6:30 am  Total Time: 1:15 

Temp: 77º  Humidity:  81%

No running today. Got to bed at midnight, slept till 7 am and had to be at work early. Left work at 5:45 pm but the boys and I were supposed to be at a friends house for "man movie" night at 7 pm so with the communte home, picking up the boys and the pizza etc. I didn't have time for a run.

However, I did get my 5th seven hour night's sleep this week. I never thought a sleep goal would be my one victory for a week but I'll take it.

Time: 7 hours  Temp: 75º

Got up this morning fully intending to run first thing. First thing ended up being 9:30 am. Fortunately it was over cast with a little bit of breeze. I decided that I would run anyways and try to make up some distance on my overall milage base for the week. I missed two days this week so I started this morning with only a little over 18 miles. Ran 7 miles at an easy pace and hopped in the pool for a refreshing dip.

I'm planing on running the midnight tonight so with warm up and cool down I should finish the week with just over 30 miles. The 40 mile week may be out of reach but I've hit my rest goal of 7 hours per night. Now if I can get to 8 hours per night and 40 miles per week, I should see over all improvement in everything.

Time: 9:30 am  Total Time: 1:00:41 includes 2 water stops

Temp: 78º   Humidity: 87%

Did 1 mile warm up and stretched long enought to tighten my shoe laces. First mile was 6:50. Just before we hit the bridge I saw Mark pass me. I knew at once that whatever pace he was running, I had no business being anywhere near him. I cautiously backed it down a smidge.

Hit the 3 mile mark at 21:08 and told myself that was a little aggressive and that I better save some for the last bridge (the bigger of the two) which is right at about 1.2 miles to the finish. I was at 28:33 at the 4 mile and 35: 45 at the 5 mile. As I entered the final turn toward the finish a guy passed me. I passed him back and picked up two more.

When I first looked at the timing board I was extatic to find that I had finished 1st out of 16 in my age group. And then I noticed that I was first in the... women's division. They had me down as female even though I checked male on the entry form. Fortunately we got it changed and as it turns out I was 43 over all and 5th in the men's 45-49 age group. I even got a plaque!

Time: 12:15 AM  Race Time: 44:39 (7:12 avg)

Temp: 76º   Humidity: 99%

Ran in the rain by myself this morning. The rain was great. The run was fine. My legs were still sore.

Time: 6:00 am  Total Time:53:49

Temp: 74    Humidity: 100%

Started kindof late tonight but it just seemed like a perfect night to run. It rained tonight for about 4 hours. It was just stopping as I finished my first mile. Not much breeze but the temp was cooler and the humidity was lower. I just got in a groove and cruised. I really wasn't paying much attention to pace but rather form and ease of effort. It was really quiet tonight except for the sound of frogs and crickets everywhere. Truly a symphony of nature! I am blessed to be able to run and blessed to see the sights and hear the sounds most people hurry by each day.

Time: 9:15 PM  Total Time: 1:00:00 (8:17 avg)

Temp: 78º   Humidity:  74%

No running. Just rest.

Good run today, just too tired to blog.

Both early and long day at work. Decided to get a decent night's sleep and be ready for Saturday run.

I knew it was going to be one of those days when I arrived at the "meeting" place. Mark and I were supposed to meet at about 5:35 am at Longleaf to get 5 miles in before joining the rest of the group at Starky Park. I prepared as usual the night before...except for my shoes.

My wife and children have long since forbidden the storage of my running shoes anywhere in the house or any enclosed area where people might have to enter. I found that by removing the inserts, rinsing them out and haning them on the towel rack out on the pool deck makes for the least offensive and most convenient way to care for my shoes and preserve peace in my home.

Back the to the morning. I arrive a little ahead of schedule and begin my routine of putting on my shoes & socks, applying Curad nipple guards, and taking those last few sips of morning coffee. That's when I noticed I had no inserts... In an effort to "be angry and sin not" I gained composure, put on a second pair of socks, and prepared for yet a new first in my running experience. I now have a new PR: 14 miles in shoes with no inserts!

The run was quite amusing with the Armadillo drive by and a turkey that actually ran with us 20 or 30 yards. I set a new record at BGP (that's Bathroom Goal Pace) right at the first 5 mile mark. It was a brief but timely stop and I am greatful to the good people of Pasco County for building such a convenient monument to indoor plumbing.

I made the call at the 9.5 mark to turn back and try to finish the last 4 miles in a comfortable yet faster pace. At that moment, a group of Suncoast Striders came blazing up. I thought, "I gotta go with em!" My thought was that I would hang with them for a mile or so just to stretch my legs and then drop back and finish in an 8:40 or so pace. As it turns out I got behind Katie & Dave and cruise the next mile at 7:40. After that, Katie and I just fell into a tempo and were literally stride for stride. Katie is a former collegiate rower and a deisal engine of a work horse. She was like a metronome. I just hung on for the ride. We finished the last there miles all in 7:30 to 7: 40 pace (For those of you that have forgotten, that's fast for a slow runner).

What a VICTORY!  This is the first strong finish to a long run that I have had in about 9 weeks. I've been crashing almost every long run somewhere around 11 to 12 miles. I just have nothing left. Today, whether it was the slow consistant pace which Mark kept us earlier or the adrenalin of running with a faster group, I just felt free. That sluggish feeling went away and I didn't think about how tired I was. AND I had plenty left at that pace. It seems that 7:35 to 7:45 is just a good stride for me.

Now, back to getting more sleep (7 hrs min.) and staying healthy one more week!

Time: 5:45 am   Total Time: 2:02 (8:43 avg)

Temp: 79º   Humidity:  77%

Restful day. Ran in the park with Mia (my oldest daughter) and just took our time. Ran on the boardwalks by the lake from which a beautiful, cool breeze was blowing.  We ran some and walked some. Just a great day to spend some daddy-daughter time.

Time: 11:45 am (after first service)  Total Time: 41:20

Temp: 88º  Humidity: 65%

Had to be at work by 7:00 am so I slept till 6 and decided to take one more rest day. Got home after 7:30 pm (very long day...) and decided to have dinner with the family and take in a movie at home one of my boys.

Took an easy warm up mile or so and then worked into a little quicker pace paying close attention to my effort. Tried to stay focused on form and staying loose in my shoulders. I have a tendency of raising my shoulders slightly for some reason and my neck and traps get really tight. Ran the last couple of miles under 8 minutes but for the most part I ran around goal marathon pace. Felt really good this morning.

Time: 6:00 am  Total Time: 57:40 (8:04 avg)

Temp: 84º  Humidity: 72%

Did a warm up and then 4 x 800. Ran too fast. Too fast for it to be July and my nearest marathon isn't till Oct/Nov.

1. 3:06 - Felt comfortable in stride and breathing
2. 3:17 - Tried to back off some...and was then shocked that I dropped 11 sec!
3. 3:04 - Tried to make up some time not really thinking that I didn't need it.
4. 3:04 - Felt REALLY tired so I had to push to finish

After that I realized it was foolish to push the pace on this kind of workout especially in this heat and this far out from the race.

My next repeat workout will be 6-8 x 800 at 3:20. If I can do those then I'll shoot for 10 and if 10 then I'll go back and try 6-8 @ 3:15 and so on. It's hard to be patient. It's harder to be injured, sidelined, and watching everyone else run fast...

Time: 9:30 PM  Total Time: 1:13

Temp: 86º  Humdity: 65%

Sleep, ahhh, sleep...

No run today. Had an after hour thing in Pasco. Didn't get home till almost 10:00. Decided to go on to bed.

Crummy night sleep. Kept waking up. Got up at 5:30 and felt like I hadn't slept a wink. Decided to post pone running till tomorrow and have a good night sleep tonight. I'll miss the milage this week but be thankful for some added rest.

Met Matt for a loop around the bay this morning. Got started right on time (5:45) and for the second week in a row, I actually managed to keep a slow and steady pace through most of the run. The bridges were no big deal (they never are until late in the run after I ran them like they were no big deal only to discover they in fact were...) mainly because I didn't try to attack them like normal. I'm finally learning how to run long runs instead of trying to race them. I'm learning that race speed comes during the weekly tempo/intervals/ or hill repeats NOT during your long runs. We actually ran negative splits the last 4 miles and finished the last mile in the 7:50's. Great run.

Time: 5:45 am Temp: 80º  Humidity: 70%

Total Time: 1:55 (8:27 avg)

This morning was HOT & Sweaty. It felt harder running 6 miles this morning than 13 miles on Saturday. I stopped for a quick drink at the tennis courts and just finished the run. I had planned on doing 8 but just couldn't bring myself to it. I'll make it up some day...

Time: 6:30 am  Total Time: 50:44

Temp: 80º    Humidity: 85%

Debated whether to get up and run this morning or sleep in and run tonight. Decided to run this morning and then, if I get home early enough, run again tonight!

Felt a little better than yesterday but still felt sluggish. Felt really tired at around 4 miles but just kept running. Began thinking about the long runs ahead and wondering how I would get through them...and I just kept running. Felt better the last mile or so. I've got a long way to go to get to marathon distance again. Until then, I'll just keep running.

Time: 6:15 am  Total Time: 57:49 (8:08 avg)

Temp: 80º  Humidity: 81%

This morning I ran with Mark & Jenny. What a great send off for their trip to the dryer climate of Utah for a mid summer's day marathon. It was hot and sticky and a great reminder of why there are no marathons (or halfs...) in Florida during the summer months. To make matters worse there wasn't even a breath of breeze. So they ran, I squished and squashed (I was wearing my fat Thorlo's) and we sweated out an easy 6 miler.

Unfortunately I had to pass on the dip in the pool and the four course vegan breakfast I'm sure Jenny had planned as some of us actually have to go to work while it's still morning. All in all, it was great company, a few more stories told and maybe a new one to tell.

Best of luck to you, Mark & Jenny. You both have trained well. Go run the numbers and enjoy the ride!

Time: 6:30 am  Total Time: 58:57 (8:34 avg)

Temp: 80º   Humidity: 85% (the highest humidity of the day!!!)

Today's run was kind of an accident. I took today and Friday off to spend some time with my family before the work gets even busier and preparations for back to school begins. Last night we stayed up late and then slept in this morning. I had the opportunity to get my usual 4.75 hours of sleep and get up to run with friends early this morning...I passed. So today was beach day. I decided to wait on my run till we got to the beach as that was the lowest humidity of anywhere in the Tampa Bay area. Made sense at the time. We found a spot to park, unload, set up on the beach, and for me to decide that now is the time to run.

The time was 2:15 pm, the temperature was 90º and the humidity was a wonderful 52%. No wind! No cloud cover. My goal was take it out at about 8:45 pace and after a mile, do a 4 mile tempo which would include two bridge climbs, finishing with a 1 mile cool down. I stopped before I finished mile 2. Dude, it was sooo hot, I could not believe it. Breathing was hard and my heart rate was up past normal. I found a spot in the shade to cool off for a minute and get a drink (luckily I was carrying a fuel belt with water, cell phone, and debit card). Got back started after about a 5 minute break and headed up Sand Key bridge. Kept good form and pace although my heart rate was skyrocketing. I just tried to keep everything together and get over the top without stroking out. I cruised the downhill side and about a quarter of a mile later, cruised into the Marriott Sand Key to refill my bottle and take another break (I was only at mile 3 here and I was taking my 2nd break) this time in the air conditioning. 

At this point I realized the tempo was out of the question, completing the entire 6 miles was seriously in question, and "should I even attempt to run back over that stupid bridge" was my burning question. I did run the bridge. I did see some beautiful sights both Gulfward and Bayside. The water was several shades of blue, green, and I guess turquoise (ladies, is that how you spell it?). I saw people fishing, sailing, parasailing. Interestingly, I saw no one running...

On the other side of the bridge I made it to my earlier shady spot and decided to call it a day. It was just too stinking hot for this old man to be running. I'm still not doing a good job of maintaining pace especially when I'm supposed to be running slower. Had I stuck with an 8:50 - 9:00 pace I probably could have kept going. I decided the smart thing would be to use my cell phone to call my wife; my debit card to get something cold to drink at the Hess station; and to use my head to make note of what a disaster this was. NOTE TO SELF: Don't run in the middle of the day when there's no cloud cover and it's really hot..

The rest of our beach time was spent in the water which was a wonderful 88º, where I saw a young dolphin leap out of the water about seven times. I've lived here all my life and have never seen that before.

Our afternoon ended at Frenchy's Rockaway Grill where I had a recovery meal of Calamari and a Grouper Reuben sandwich. Not a bad way to come back from a bad run. 

 Time: 2:15 pm  Total Time:32.58 (8:01 avg)

Temp: 90º    Humidity: 52%

The boys and I spent the day tubing on the Rainbow River. A beautiful day with crystal clear water, bass, brem, an alligator gar as long as your arm, AND we got to see a family of otters playing.

So I didn't have much time for a longer run. I went out for a quick one when we got home. Felt great with no fuel belt. Just ran.

Time: 8:45 pm  Total Time: 29:49 (7:23 avg)

• 7:49
• 7:05
• 7:03
• 7:32

Temp: 80º  Humidity: 68%

This morning I ran with the Striders.We left the parking area around 6:30 am and headed out into the Starkey wilderness. Saw a young buck this morning. Someone saw a baby bob cat. I was too busy looking out for the mama bob cat that I didn't really notice the baby.

This was one of those days that I was both stupid and lucky. And let's face it, if you're going to be stupid it's always better to also be lucky. My stupidity was to go out with the group that was running much faster than I wanted or planned to run my long run. I have finally had success with my longer runs (12-15 miles) but only in recent weeks and only when I've started out slow (8:45-8:55/mile). Today after the first  4 miles, my slowest mile was an 8:09. Now for Sasha and the Salt Lake City crowd that's not saying much. For me, however, that's screamin fast. I really would like some one to weigh in on what your long run pace should be in relation to your race pace. Speak up because I really don't want to get injured and I really don't want to run slow the rest of my life. There's got to be a happy medium.

 My last 8 mile splits were:

• 8:07
• 8:03
• 8:03
• 8:04
• 8:09
• 7:55
• 7:55
• 8:05

This was more of an extended tempo run than my weekend long run. I could barely keep running the last 2 miles. I wanted to stop because it was so hot. Diane was leading me in so I stayed on her tail till the 1 mile mark and backed it down a little.

My luck: it was over cast the entire morning we were running. Had it been sunny, I would have had a long walk back to the parking lot!

 Time: 6:30 am  Total Time: 1:45:51  (8:11 avg)

Temp: 80.6º   Humidity: 84%

Missed my wake up this morning. Just as well in light of a late night to bed and an otherwise sound night sleep. A full night's sleep is never a bad way to start a week.

 Tonight I ran about 8:00 pm. Still a little sore from a hard run on Saturday, I tried to keep it slow tonight. Tried to focus on relaxed breathing and comfortable form AND keeping it slow. Not a bad start.

My right calf muscle just before it reaches the back of the knee started feeling weird. I cooled off in the pool after the run and stretched very lightly. Iced for about 15 minutes and will warm up a little longer than usual for the next few mornings.

Time: 8:00 pm  Total Time: 1:07:48 (8:28 avg)

Temp: 85º  Humidity: No Report

Planned on running in the evening so I could get some additional rest. Got a free ticket to the Rays game with one of my best friends so no run tonight.

So tomorrow...should I run today's easy run or tomorrows tempo...?

Went to the Rays game last night and watched a great game that ended with a batter hitting into a double play with two men left on base. Go Rays!

So I didn't run last night and I didn't run yesterday morning. The question in my mind was, should I run the 7 easy that I was supposed to run yesterday OR the 4 mile tempo that's on my Wednesday schedule. I opted for the tempo.

I've decided it's going to take a long time for me to learn how to run at certain paces. I feel like most of the time I'm running out of fear. I'm afraid if I run slow I'll race slow. I've got to slow down and train the numbers so that in the fall I can speed up and race the numbers.

I did a 1 mile warm up, 4 mile tempo, with a 1.2 mile cool down. The miles looked like this:

1. 8:55
2. 7:16
3. 7:15
4. 7:18
5. 7:12
6. 8.27

I showered off in the hose, jumped in the pool and just floated for a while. Got out and iced right calf from mid way up to just behind the knee. No pain yet just a tinge that says something needs attention.

Time: 6:15 am  Total Time: 47:51 (7:43 avg)

Temp: 82º   Humidity: 85%

Got a late start this morning but I got in an easy 6 miler. Not much to talk about other than the fact that my easy pace seems to be faster than it use to be. My first mile was an 8:31 which felt like a shuffle for the first half. After I got warmed up everything was 8:10 or under. I even past a guy in my neighborhood just on instinct and sent my last mile down  to 7:44.

The encouraging thing is that I still have like 12 weeks till the race... If I can stay uninjured and stay consistent on the long runs, I should see vast improvement in my times.

 Time: 6:45 am   Total Time: 49:56  (8:06 avg)

Temp: 80º  Humidity: 87%

Still not sleeping well. I'm waking up feeling like I've not really rested. My legs feel dead.

After a couple of snooze hits and a couple more spent on the couch, I finally got up and did a quick 6. Today was supposed to happen Tuesday. I missed my Tuesday run so I'm making it up on my rest day.

Time:  7:00 am  Total Time:  49:50 (8:06 avg)

Temp: 81º  Humidity:  79%

I am no expert when it comes to nutrition. I have learned some valuable lessons through out the years and today I intend on starting a spreadsheet entitled "Thing You REALLY Should Not Eat The Night Before Your Long Run." I will begin with #1 on the list: Nuclear Boneless Chicken Wings from Beef O'Brady's. Now it's not that I'm against chicken (I am quite a fan of the wing) but something about fried and the word "nuclear"  in the same sentence says that "nothing good will come of this."  While the wings seemed like a very good idea in the moment (after all they were only .55/wing), later that night and early this morning...and later in my run...and later after the run I learned that this is a gift that just keeps on giving. From now on I will stick to the old fashion, highly reliable, boring pasta meal that so wonderfully fuels and never burns twice!

So my run started a little later than planned this morning. We did the beach bridges. Matt and I headed out from Coachman Park toward the bridge and came up on the West Coast Y Runners just emerging from the City Hall parking lot. There was a bunch of them and fortunately they were starting out slow. We ran about a 9:00 pace the first mile and gradually worked down into the 8:20's. Saw Diane, Renee, and Katie from the Suncoast Striders; I actually took the time to look at the beautiful sights over the bay and sunrise as we ran over the Sand Key bridge; caught up with and were promptly left by a group of guys that were running sub 7's for the last half of the course. It was truely an eventful run.

I didn't crash today. On the contrary I actually ran negative splits my last 4 miles. Last mile was a 7:36. I actually felt good today throughout all phases of the run (with the exception of that last port-o-pottie experience which was really post run, but bad enough to warrant a mention). Next week: Rest, run, continue with the SmartCoach plan. I am blessed!

PM:  I realized I was .40 away from hitting my 40 mile mark for the week so tonight after my youngest son and I finished the lawn, we went out and did an easy 1 mile before jumping in the pool. What a great finish to the day as the sun had just gone down.

Time: 6:01 am   Total Time: 1:50:30  (8:23 avg)

Temp: 82º    Humidity:  85%

Interesting night. I got to bed at 10:30, woke up at 2 am, got up at 2:30 am, ran an errand to the P.O. Box up in Tarpon Springs, made deposits at my local bank branch, made a "to do" list for today, and then went back to bed for another restless couple of hours. Not exactly the kind of rest needed for training and recovery.

Got my 8 in this morning. Cooler than it has been but still humid. I felt much less tapped than usual so the cooler weather today must have helped. Definately feel recovered from Saturday which is an improvement for me.

Time:  6:14 am    Total Time:  1:07:12 (8:15 avg)

Temp:  76º    Humidity:  93%

Did my 7 this morning a little late. Actually had a reasonable night sleep so it was hard putting an end to it. I yawned a lot on the run today. I don't know if that means I'm just still not rested or I'm not breathing deeply enough. I notice that at times I actually get sleepy late in my runs. I can't imagine what the ultra runners experience during a 24 hour race.

Cooler temperatures still but only a little relief as the humidity stays above 90%. Great way to start the day any ways.

Time: 6:35 am     Totlal Time:  57:53  (8:09 avg)

Temp: 76º    Humidity: 93%

Missed my morning run. Had a very hard time staying awake at work and after dinner, watched The Patriot with my sons until 9 pm. I would have run earlier but we had a terrible storm system come through which made that an unwise proposition. As I lay there watching the credits I told my sons I was done for the night and ready to get to bed. I then realized what I was saying, "I'm a lazy old man who has called it quits before even stepping a foot out the door." At that point I cut through the kitchen, ate two freshly made brownies, put my socks/shoes on and hit the road. My work out was 2 miles warm up, 2 X 1600 @7:00 pace, 800 jogging recovery, then 2 mile cool down. I actually hit my times for both miles and it really was pretty comfortable. 

1. 6:54
2. 6:59

My last mile was a comfortable 9:01 with a half mile pick up at 8:15 to loosen my legs. A quick hose shower and swim in the pool with my youngest, made it a perfect conclusion to a long tiring day.

Time: 9:20 pm  Total Time: 48:40 (8:04/mi avg)

Temp:  77º          Humidity: 88%

Another late evening run. Caleb rode his bike with me and we set out for an 8 miler at about 9:20 pm. Uneventful except for the fact that Caleb got pulled over by a police officer for not having lights on his bike, helmet on his head, and wearing dark clothing  while riding in the street... So maybe we could have prepared just a little better.

Felt slow tonight. I have been really tired all week but tonight is the first time I felt it effect my run. No worries though. I'm thankful that I can run and that my son wanted to come along and that I had a cool pool and cold Gatorade waiting for me when I returned home. Blessings to me!

Time: 9:20  Total Time:  1:09:57  (8:32 avg)

Temp:  84º    Humidity: 74%

Ran with the Striders this morning in Starkey Park. Started early and ran from Longleaf to get 5 in before we joined the group. Ran with Victoria & Jorge for the first 5 and wisely started out in the 8:45 to 9:00 pace. Joined up with the larger Strider clan and worked our way out to a turn around at about 5.5. Saw a lot of deer this morning on the trail. One was a young buck (2 pt) who just stood their next to the trail and watched us pass. Pretty cool!

Felt good toward the end and got a couple sub 8's in. Good run overall. Really crashed hard after it was over. Glad to have this one under my belt and left in my wake.

Time: 5:30 am    Total Time: 2:13:30  (8:20 avg)

Temp: 82º   Humidity: 82%

Met Mark P for a Monday stroll through the hilly neighborhood. Understand these are more speed bumps than hills (from a Utah, Colorado perspective) but a good way to get the heart rate up at the beginning of the week. We did four Jenny Strides at the end and it was overall a comfortable day. Great run.

Time: 6:10 am    Total Time: 1:08:55 (8:17 avg)

Temp: 77º    Humidity:  90%

Ran by myself and later than expected. I reeeallly wanted to sleep later this morning as I had a great night's sleep going on. It was actually nice this morning as a breeze from the east was blowing the whole time. Glad I got up.

Time: 6:45 am    Total Time: 57.12 (8:02 avg)

Temp: 77º   Humidity: 90%

Felt like I never closed my eyes to sleep. When I woke for my run I thought I really needed to rest a while longer.

I'll run tonight....

Tonight came and I had football practice for my Joshua. Didn't get home until 9:30. Decided to call it a night.

I'll run tomorrow...

Started out for an easy 7 miler. I felt really good with almost 2 days of rest. After my first warm up mile I was feeling very comfortable so I picked it up a bit. I remembered that my workout yesterday was supposed to be a 5 mile tempo at 7:34 pace (1 mile warm up and 1 mile cool down). I thought I would just try two or three and see what I had. My average for miles 2 through 5 was 7:32! Right on the money but with progressively negative splits.

1. 8:39
2. 8:18
3. 7:46
4. 7:35
5. 7:05
6. 6:57
7. 9:00

Time: 10:32 pm  Total Time: 56:50 (7:56 avg)

Temp:  82º        Humidity: 79%

Went our tonight just to stretch out my legs. Ran easy so as not to burn any precious reserves for the 18 miler tomorrow. I can't believe how muggy it is tonight. I pray we get some rain overnight to knock down the humidity. Tomorrow's run could be suffer fest!

Time: 8:56 pm  Total Time: 28:32 (8:45 avg)

Temp: 84.9º    Humidity:  77%

The first 5 miles were torture. I can't explain it other than to say that there was just no oxygen. I can't even imagine running at altitude. It was a tough day.

I started with Jorge and Victoria from Longleaf. We stayed in the 8:30-45 range most of the first 5 till we got in the park. The PHCC girls team was there and in double file line on there way out of the parking area at what looked like a 9 min. warm up pace (smart for a day like today). I found Mark in the crowd in the dark and we took off about 6:15 while everyone else was still kind of ... talking (Isn't that what the next 13 miles is for?). I was starting to fade around the 9 mile mark so I decided to cut my 18 to 15 for today and settle for surviving to finish strong. That was a great idea as I struggled not to walk those last couple of miles. Averaged around 8:15 for those struggling miles but they were still tough. But I finished!

On to a football coaching clinic at 9:00 am and then drive to Gainesville to take my daughter back to UF. Got her moved in and hit the road for home at around 9:45 pm. Got home around 12:30 Sunday morning. What a loooong day.

Time: 5:22 am   Total Time:  2:09:24 (8:37 avg)

Temp: 82º  Humidity: 85%

Mark made me hurt. We met to run the hilly 8 this morning and ran fast on the little hills. We pushed hard on each circuit and was supposed to recover after we made it out of the neighborhood. We seemed to slow down to Mark's recovery pace which is about my marathon goal race pace. Of course I could always slow down... but what would be the fun of that!

Time: 6:09 am Total Time: 1:07:02 (8:03 avg)

Temp: 82 Humidity: 82%

Got a late start this morning. Decided to take it easy today and actually cut the run short so I could get to work earlier. Finished an easy 6 miler. It all counts.

Time: 6:15 am   Total Time:  50:52 (8:16 avg)

Temp:  82º  Humidity: 79%

Ran as I felt this morning. Started off slow and just ran. Paid no attention to the watch and ran 4 out of 9 miles at or below my goal pace. Good run today.

Time: 6:00 am  Total Time: 1:14:39 (8:13 avg)

Temp: 79º  Humidity: 88%

Easy run this morning. Really sore legs. I need a good couple nights of sleep to catch up. Rest day tomorrow should help alot for Saturday's long run.

Time: 6:10  Total Time: 57:30 (avg 8:11)

Temp: 82º  Humidity: 85%

Ran too fast. Ran with Eudair which explains why I ran too fast. When I'm running with her I feel like I'm much faster, and in much better form than I probably am. She just glides when she runs. We started talking about her mountain training in Brazil this summer (she won two races while there!). She said they did mostly speed intervals and long runs at altitude. I think this got her heart rate up because we just kept speeding up. My training pace was supposed to be in the high 8:30's. We stayed pretty much in the low 8's. I chose to turn back and finish around 15 miles intead of the 18 she had on her plan. I'm glad I did. Now... recover.

I've backed up my training plan to run Space Coast in 14 weeks. I just don't trust myself to perform well in a race that will possibly be hot. Now my goal is to slow down on my training runs, increase milage, and trust my speed work schedule to give my what I need come race day.

Time: 5:21 am   Total Time: 2:08:29 (8:12 avg)

Temp: 84º     Humdity: 79%

Great rest day. First 8 hour night's sleep I've had in a long time. I taught from Acts 8 today about Philip and the Ethiopian eunuch. Learned the importants of listening for, to and obeying the voice of the Holy Spirit. It may not be often but when he speaks we need to discern, confirm, and follow what we hear.

In worship today we heard the Command Chaplain for CentCom (McDill AFB) speak on Semper Fidelis (Always Faithful). A great reminder of one of the fruits of the Spirit that should always be seen in our lives (and it wouldn't hurt our running either!).

Ate chicken fried steak, mashed potatos & gravy, and fresh green beans for lunch at Mimi's. I ate more than I should've and shuffled off to a two hour diabetic coma. What a great way to end a full week. When I awoke from my slumber I realized it was time to take my copy of Born to Run back to the Public Library where it was due yesterday. I would have renewed it but there were two holds on the same book. Of 16 copies in our entire county library system, all are out and all have holds...

Went out to run easy. I felt very comfortable the whole run and was shocked to see that much of it was sub 8 min. pace. Nice recovery run from Saturday.

Time: 5:37 am  Total Time: 57:01 (8:01 avg)

Temp: 78º   Humidity:  90%

Just did it.

Time: 6:45 am  Total Time: 57:07 (8:02 avg)

Temp: 78º   Humidity: 90%

Did tempo today.

Warm up was in the mid 8's

4 mile tempo with the following splitts:

1. 7:20
2. 7:22
3. 7:30
4. 7:14

Felt good the whole run. Didn't feel like I was reaching. Felt comfortable.

Time:  5:45 am  Total time: 

Temp:  81º  Humidity:  82%

Ran with Victoria in Hampton, VA. Highlight of run was running a BMX track. We lined up at the starting hill gate and raced a couple of kids around the track. It was a rush but also an incredible tempo.

Time: 1:20 pm  Total Time: 58:58 (8:22 avg)

Temp: 82º  Humidity:  60%

I had the most incredible privilege to run in our nations capital tonight. I read the Gettysburg address from the wall at the Lincoln memorial, saw the mythical horsemen guarding the bridge crossing the Patomac, saw the Washington monument lit and visible for miles, the capital building with its distinctive dome, the front entrance to the Whitehouse (from the lawn at the mall), and ran in 70 degrees and low humidity. Sasha would get a kick out of the fact that I ran my first 1.5 miles in a pair of Crocs. My son had worn my only pair of running shoes to go to the Lincoln memorial with friends.

There is something powerful about the place. Especially after what I witnessed today on that great mall. The reflection pond today reflected not only the great monuments to those who laid our nations foundation and the symbols of the principles which made it strong, but also that patriotic crowd which surrounded it today with prayers and cheers, laughter and tears (I really didn't mean to make that ryhme...) and hope that "we the people" can somehow return to that granite foundation upon which our country was laid, namely the God of heaven and earth who created us. 8/28 was will be remembered by many as the day that a simple talk radio guy led a crowd of several hundreds of thousands to the conclution that the hope for our nation does not lie in a party, a candidate, or a politics at all but rather in the hands of a mighty, powerful, gracious, just, and loving God. His call today was not to political action in the streets but to spiritual actions on our knees and through Faith, Hope, and Charity lived out in our daily lives.

Time: 7:15 pm  Total Time: 1:48:29

Temp: 82   Humidity: 54%

Fantastic weather this morning. The coolest and most comfortable I've run in months (in Florida!). Felt really good so I just ran whatever pace felt comfortable. I looked at my watch around 3 miles and I was right around 8. It didn't feel that fast so I just kept running to see what it would feel like to run race pace for a while. When I finished the run it turns out the whole run was sub marathon goal pace.

1. 8:08
2. 7:57
3. 7:59
4. 7:54
5. 7:46
6. 7:56
7. 7:47

Time: 5:50 pm  Total Time: 56:09 (7:55 avg)

Temp: 75  Humidity: 84%

2 mile warm up; 2 x 1 mile (6:57, 6:51), 3.19 mile cool down.

Time:  6:23 am  Total Time: 56:52 (7:55 avg)

Temp: 75º   Humidity: 89%

Ran easy 8 miler today. It's 9 pm and I'm already falling asleep. The run this morning was actually fairly cool.

Time: 5:53 am    Total time:  1:08:40 (8:09 avg)

Temp:  73.9    Humidity:  82%

Missed Monday so I needed today to catch up. Got out just before 6 am and got an easy 7 in. I'm really tired and sore. I've got to some how catch up on rest this weekend and get back to 7-8 hours of sleep this coming week.

I've been walking barefoot immediately after runs. Yesterday and today I've started to do barefoot strides (40-50 yards) just to freshen my legs and to see what it feels like to run barefoot. The legs definately feel better. I wish I had somewhere close by to run on grass, like a soccer field or something. I'll continue building and see how my feet and legs respond.

Time: 5:45 am   Total Time: 58:08 (8:11 avg)

Temp: 72º       Hmidity: 89%

Met up with Mark this morning at Longleaf. My legs felt really sore from the time I got up to the minute we started running. In classic Mark P style, we started out at a blazing 9:48/mile pace... and it felt wonderful! That first mile was almost like a message on my legs. I guess I'm so used to going out at 8:20 or below that I just don't really warm up properly anymore. Our second mile was only 30 or 40 seconds faster and then we settled into what became a fairly consistant pace right around 8. As we progressed into the run we kept dipping into the mid to high 7's. Our last four miles were: 7:58, 7:38, 7:19, 7:24. Fastest 16 miler I've done in years.

Time: 5:55 M  Total Time:  2:10:43  (8:05 avg)

Temp:  79º   Humidity:  77%

Great day of rest, worship, rest, eating at Mimi's, and more rest.

We studied Pauls conversion experience on the road to Damascus. He encountered God in a very unique way. He was changed in a moment, having much more to learn, but was changed by the encounter. Too often today it seems people seek a religious experience but end up no different than before that experience. Left blind by the great light on the road, Paul spent the next three days in prayer & fasting. This was the beginning of his preparation for ministry...totally blind, totally dependent on God. Not a bad place to start. It seems way too often we consider ourselves wise and smart and not so much in need of God at all. It's well past time for us to get back on our knees, stop depending on what we see around us, and start seeking the One who can make us see clearly the things that really matter and the things which need to be changed.

I need to become as disciplined in my prayer & Bible study as I am in my running...

Ran with Mark this morning on our mini-hill neigborhood workout. We had a nice comfortable warm up and eased into the hills. Solid run, 6 church hill strides at the end. I did my last two barefoot which was fine other than the fact that the surface was much more rough than I thought so my left forefoot has like little blood blisters under the skin. I think I'll keep my shoes on unless I'm in my neighborhood or on softer surfaces (It seemed like the right thing to do at the time...).

Mark's total time was faster than mine and his distance farther. I'm not sure how that happened (I auto pause/resume my loaner Garmin, he starts & stops), but I'll put my results down just to stay on the conservative side.

Time: 6:42 am Total Time: 1:08:55 (8:00 avg)

Temp: 77 Humidity: 84%

Easy out and easy back.

Time: 5:58 am  Total Time: 58:11 (8:11 avg)

Temp: 76º  Humidity: 87%

Speed work today. Did one mile warm up, 5 mile tempo, 1 mile cool down. Tempo splits were as follows:

1. 7:17
2. 7:18
3. 7:18
4. 7:17
5. 7:16

The pace seemed fast but not strained. I had to stay focused to keep pace but it was a little like being in a grove. This is probably the closest my splits have ever been in a tempo by myself. I usually have trouble staying consistant. Warm up mile was close to 9 and cool down was around 8:30.

Time: 6:05 am   Total Time: 55:32 (7:46 avg)

Temp: 74º   Humidity: 96%

Recovery day from speedwork Wednesday. It actually felt good to go slow. I'm planning on a short run tomorrow with a friend who's just starting back running. That will give me a sixth day per week. We'll see how that works for a while.

Time: 5:53 am  Total Time: 58:36 (8:13 avg)

Temp: 77º  Humidity: 90%

Ran with Kelvin. He's just starting back running. We did a nice easy 3 miles and afterward did a walking cool down. Nice way to end the week.

Time: 6:00 am  Total Time: 28:48 (8:49 avg)

Temp: 80º  Humidity: 85%

Left from Long Leaf with Victoria, Jorge, Renee, and Katie. Wisely did our first two miles in 9 and 8:50 to give us a nice gradual warm up. We met up with David G and the Striders in the park. Most of the group had already left. Though I was scheduled to go 18 today, I felt really good, Renee & Katie were great company, so I just stayed with them and did 20.

We did a the last four miles all under 8 min. pace.

Thankfully the weather never played a limiting factor and my legs felt good the whole time. I really needed this run today as I was begining to get nervous about the "looong" runs in my training calendar. Today showed me that I really have no worries about the distance. Now I can just relax and work the plan these next 6 weeks.

Time: 5:29 am  Total Time:  2:44:52 (8:14 am)

Temp: 79º  Humidity:  87%

Ran by myself this morning as I have an early day at the office. Today was kind of a recovery day from the 20 on Saturday. I had a nice mile or two warm up and kept my pace in the comfortable zone. I didn't where a watch or a Garmin so I don't know exactly what my total time or pace was. I guess in some ways that's a good thing. I just ran.

Time: 5:15 am   Total Time: ???

Temp: 76º  Humidity: 92%

Still recovering but in a good way. I have a sore shin which I'm watching, icing, and trying to keep from becoming something more serious. Today was another easy day.

Time:  5:55 am  Total Time: 58:45 (8:15 avg)

Temp: 79º  Humidity:  84%

The lower humidity made today incredible. This is usually a speed day but this is my back down week so I was supposed to do another easy run. My warm up mile was an 8:29 and every mile there after was below 8. It felt good the entire time. I'm hoping this is where I'll be for the race in November...

Time: 6:24 am   Total Time:  57:03 (7:55 avg)

Temp:  74   Humidity: 73%

I was so sleepy this morning. The first two miles I was seriously considering heading home to get another 45 min. of sleep before starting the day. I kept going thinking I'd turn around at 3 miles and call it a day. I then thought "just keep running and you'll get home quicker so you can take a power nap." Before I knew it I was on my normal 8 mile route and just in a zone.

This cool weather is making easy runs faster than even race pace. Today my splits after the first mile were all under 8 min pace:

1. 8:32
2. 7:54
3. 7:51
4. 7:53
5. 7:56
6. 7:43
7. 7:56
8. 7:57

Time: 5:45 am  Total Time:1:06:09 (7:58 avg)

Temp:  75º   Humidity:  82%

Ran with Kelvin. Easy 4 miler. Felt a twinge and pain in my right lower calf. Iced and decided to bow out to the Saturday run.

Dad is in the hospital. This may be his last visit. I need to stay close.

Time:  5:57 am  Total Time: 33:34 (8:19 avg)

Temp: 75.9º  Humidity: 85%

No run today only rest. My father was in the hospital and at 4:39 PM this afternoon he took his last breath and left for eternity. He was 85 years old and though he never ran a step, he looked like a runner. He was a Christian. His eternal home is not in question. His death came peacefully and he was in no pain. We are blessed to have had him and blessed to be there in his final days. Today was a day for rest.

Ran the neighborhood of little hills with Mark P. Had a very nice, easy warm up. Just under 10 min. mile. This was perfect as I feared my calf would start hurting again. Ran 5 miles under 8 minutes with one just under 7. No church hill strides today. Wanted to make sure I finished without pain. The last half mile I started to feel my right calf tightening up. Back home to ice and drink my Tart Cherry to help ease any inflamation.

Great day to start the week. 

Time: 6:07 am  Total Time: 1:07:00  (8:03 avg)

Temp: 72º  Humidity: 87%

Sick and tired. Some kind of upper respiratory thing. Decided to get more rest and try again tomorrow.

Tempo run this morning. Kind of wondering what today would be like after skipping yesterday and still being sick. I had a very gradual warm up mile and hit the gas.

Tempo splits were:

1. 7:11
2. 6:53
3. 6:56
4. 7:04
5. 7:06
6. 7:10

I thought my first three were all under 7 but I guess an overall average of 7:03 for 6 miles is still a big improvement my last tempo of 7:11 for 5 miles.

Good day.

Time: 5:52 am   Total Time: 52:53 (7:23 avg)

Temp: 75º  Humidity: 85%

Recovery run from yesterday's speed work. Slept in this morning to catch up on rest. Ran this afternoon and it was brutal. The heat index was up around 97 but the actual temp was 91. I took it out easy, picked up in the middle and at the very end. Did two, 100 yd barefoot strides at the end.

Time:  4:05 pm  Total Time:  51:45 (8:12 avg)

Temp: 91º  Humidity:  45%

Ran the board walks & trails at John Chestnut Park with Kelvin. Easy run to finish up the week.

Time: 7:05  Total Time: 26:38 (8:50 avg)

Ran with Jorge, Victoria, Keith, Eudair, David J, from Longleaf. Ran 5 miles in the middle of the run between 7:34 and 7:55. Too fast for me in the middle of a long run. I paid the price late in the run and struggled to stay between 8:15 and 8:25 for the last four miles. I really just wanted to walk. I do not want to finish like that again. I've got to stay more disciplined early in the run and pull the trigger later. That is the only way I will survive a BQ attempt this fall.

Time: 5:15 am  Total Time: 2:36:15 (8:13 avg)

Temp: 77º  Humidity: 84%

Ran with Mark. Did the little hill route. Took it easy as both of us were still a little sore (well I was sore and Mark was just being nice).

Time: 6:12 am  Total Time:  1:06:43 (8:17 avg)

Temp: 75º  Humidity: 85%

Took it nice and slow today. After feeling so badly at the end of Saturday's run, I'm trying to slow down on easy days in order to run strong on fast days. Tomorrow's a fast day so...

Time: 5:37 am  Total Time: 1:17:27 (8:27 avg)

Temp: 78  Humidity: 87%

5 mile warm up (had to make a quick pit stop back at the house...) 3 X 1600 with 400 jogging recovery, 1 mile cool down.

Repeat splits:

1. 6:40
2. 6:34
3. 6:31

Time: 5:29 am  Total Time: 1:14:53 (7:58 avg)

Temp: 73º  Humidity: 85%

Could not sleep well. When the alarm went off finally, I had wakened numerous times through out the night thinking that I was hearing my alarm. I was just so tired tonight I decided to sleep till 6 am and run shorter than planned. With tomorrows run I'll still have my total mileage for the week.

Time: 6:26 am   Total Time: 51:54 (8:04 avg)(Mark, I really did run easy. I don't know how my average ended up around 8. I thought I was around 8:30. This was more of a recovery run).

Temp: 73º  Humidity: 87%

Easy 3. Nothing more.

Ran with Victoria, Keith, Jorge, for the first 5 miles. Ran with Victoria and Katie the rest of the run. We picked up the pace and ran most of the way at or below 8:00/mile. I don't know our final time or pace as I left me Garmin at home. I'll update as soon as I get that info.

Time: 5:15 am   Total Time: ???

Temp: 69º  Humidity: 84%

Ran with Mark. Eased into the run with a very slow 2 mile warm up. I was still sore and mainly tired from the weekend. Good run over all. Once we got our first full lap through the hills everything started to feel more awake and warmed up.

Time: 6:10 am  Total Time: 1:08:59 (8:12 avg)

Temp: 66.9%    Humidity: 70%

Wore a shirt today for the second day in a row. Ran easy to recover from yesterday and prepare for tomorrow's tempo (7 miler @ 7:20).

Time: 6:17 am  Total Time: 1:15:40 (8:15 avg)

Temp: 62º  Humidity:  70%

This was one of the fastest training runs I believe I've had since my 20's. I did not want to run today let alone do a tempo run. The air temp & humidity were perfect and I just felt great. I fell into a groove after the second mile and just cruised. I did a one mile warm up and 7 mile tempo with one mile cool down. I felt a little tired coming into the last two miles but toward the end of mile 7 I knew I could do at least two more miles at pace. I can't wait to do a half to see where I am.

Splits:

1. 7:05
2. 7:11
3. 6:59
4. 6:50
5. 6:43
6. 6:46
7. 6:46

7:55 recovery mile

Time: 6:34 am   Total Time: 1:04:49  (7:11 avg)

Temp: 63  Humidity: 60%

Time: 6:28 am Total Time: 1:15::18 (8:04 avg)

Recovery run from yesterday's tempo...

Ran with Kelvin. Did easy run and chatted about our week. Nice morning.

Time: 6:04 am Total Time: 26:27 (8:36 avg)

Started at Longleaf with Jorge, Victoria, and Jamie. We met Keith after a 3 mile turn in the neighborhood. Nice day for a run but very dark as we had no moon light. Started just before 5 am. Only complaint is that Victoria an I ran too slow in the middle miles. Finished last two miles in 7:41 and 7:25. Though I couldn't have run the 20 at that pace today, it did feel much better than the 8:20's & 8:30's we ran earlier. Though I wanted and easy 20 today I feel like the slower pace acutally made it harder. I'll try to stay closer to 8:10 and under on my next 20.

Time: 4:53 am  Total Time: 2:47:42 (8:20 avg)

Temp: 66º  Humidity: 84%

Very nice recovery run. Ran with Mark this morning and we both agreed it was a good day to take it easy. He ran a PR 18:55 at a local 5K this weekend while I ran a kindof whimpy 20 miler. We were both due a nice long warm up followed by a few quick strides at the end.

Good way to start the week.

Time: 6:08     Total Time: 1:15:42 (8:29 avg)

Temp: 69º  Humidity: 78%

Had a terrible night's sleep. Got up around 2:30 am and stayed up till 4:45 am. Could not get up to run. Decided that since this is a cut back week I'd just take the entire day off.

Easy warm up and easy pace most of run. Felt very comfortable. Noticed after mile 2 I was at a 7:50 pace but it felt more like 8:20. I just kept going and focused on form and relaxation. Average for the run was 7:46.

Time: 5:39 am  Total Time:  1:17:44 (7:46 avg)

Temp: 68º  Humidity: 90%

Ran the causeway tonight. Beautiful weather. Nice breeze coming off of the sound, just after sun set so the stars were coming out but there was still color in the Western sky. Easier run than yesterday but got in 4 or 5 miles at or below goal pace.

Time: 7:50 pm  Total Time: 1:12:15 (8:00 avg)

Temp: 79.1º   Humidity:  64%

Great run in the hills with Keith, Jorge, and Victoria. Went to San Antonio. Same day as the Rattlesnake Run. Saw Lee Stevens and his wife, Krista "Benton" Stevens before and after the race. I think they got first place in both men and women's overall.

The views were spectacular. Temperature was perfect. We felt heat coming off of the groves and ice cold air at the bottom of "the bowl." It warmed up quickly after the sun came up so we finished at just the right time.

Time: 6:55 ap  Total Time: 2:04:58 (8:20/mile avg)

Temp: 46  Humidity: 93%

Could not wake up to run. I actually got up three times. The third time I went out and ran a total of .84 miles and just came right home and went back to sleep for another half hour. So...toight I got a 9 miler in. I'm trying to slow down on my non speed days but I find it takes more discipline then running faster. I'm so afraid to get used to running at that bogged down pace that I keep gradually going faster throughout the run if I don't keep an I on the clock.

Time:  8:00 pm  Total Time:  1:16:16 (8:06 avg)

Temp: 71º Humidity: 65%

Very tired. My legs are very tired. I've got to get more sleep/rest. I feel like I'm simply surviving this training rather than enjoying it. I need to snap out of this.

I slowed down some today. I need to slow down more so I can increase milage without increasing intensity. This is supposed to be a 60 mile week!

Time 5:41 am  Total Time: 1:23:35 (8:15 avg)

Temp: 68   Humidity: 73%

Had my weekly tempo run today. Last night I really wasn't sure I could do this today. I even called Mark to seek sympathy in hopes that he would say, "Na, bag it. You don't need no stinking tempo run." I got none and he didn't say that... I did some easy but fairly thorough stretching before bedtime and that seemed to help by morning.

Did one mile warm up at 8:41 pace and then started a 7 mile tempo (supposed to be 8 but that's another part of the story). Splits were as follows:

1. 6:58
2. 6:48
3. 6:54
4. 6:59
5. 7:09
6. 7:13
7. 7:06

As you can see I gradually slowed. I think I'm just not yet in shape enough to run faster than 7 - 7:10 for this distance. I think if I had stayed around 7:10 - 7:15 I would have had no problem. I will need to be conservative for next week's race.

Time: 5:38 am  Total Time: 1:07::28 (7:24 avg)

Temp: 70  Humidity: 73%