May the Mass x Acceleration be with you

4 miles in 31:03 (7:46/mile)

Splits: 7:54 - 7:45 - 7:49 - 7:35

Easy 3 in 23:34 (7:51/mile)

4 miles in 31:02 (7:45/mile)

4.8 mile son the DeVry Loop in 37:26 (7:48/mile)

Splits: 7:48 - 7:39 - 7:53 - 7:52 - 7:47

Easy 3 in 24:25 (8:08/mile)

The plan last week was to run Mon-Wed, then take 1 day off, then run Friday and/or Saturday. Instead, I missed 4 days in a row of running. I'm finding weekends are just too busy to run these days.

4 miles on Military Road in 31:51 (7:58/mile)

Splits: 7:58 - 7:47 - 8:06 - 8:01

OK, that was a really long break from serious running. I think I'm ready to get back to it now. We'll see.

Easy 3 in 24:25 (8:08/mile)

The plan last week was to run Mon-Wed, then take 1 day off, then run Friday and/or Saturday. Instead, I missed 4 days in a row of running. I'm finding weekends are just too busy to run these days.

4 miles in 30:32 (7:38/mile)
I ran on the bike path at Longbeach. This path is about 7 or 8 miles long. The first .4 miles to the path is on a windy narrow trail in the woods. I got to the path at 8:40 pace, but once there running was much easier.

Splits: 8:07 - 7:37 - 7:38 - 7:10

6 miles in 47:37 (7:56/mile)

Another run on the Longbeach path. My knees gave me some pretty big trouble between 3-4 miles

Splits: 8:21 - 7:57 - 7:53 - 7:58 - 7:55 - 7:35

4 miles in 32 min (8/mile)

8 miles in 1:02:17 (7:47/mile)

Splits: 7:37 - 7:50 - 7:55 - 7:52 - 8:01 - 7:50 - 8:00 - 7:14

6 miles in 48:21 (8:03/mile)

4 miles in 32:27

4.05 miles in 35:18 (8:43/mile)

6 miles in 48:02

Easy 2 miles in 17:09

First run in more than 10 days. I had planned to run while on vacation but didn't. Just an easy short jog to shake out the legs.

Easy 2 on the trails in 17:20

Another missed week due to the flu.

3 miles in 24:04

Easy 3 on the trails in 24:44

After almost no running for 3 1/2 weeks due to vacation and then the flu, I am finally getting back to running. It will be a long road with not a lot of miles.

4 miles in 32:21 (8:05/mile)
Not feeling too bad considering.
Splits: 8:05 - 7:54 - 8:16 - 8:06

3.11 miles around North Lake in 24:13 (7:48/mile)

Just an easy 5K. It's important for me to remember, at times like this, when I'm out of shape and running is a struggle, that there are many people who can not race a 5K all out in 24:13. I guess I should be thankful for what God has given me.

Splits: 7:53 - 7:50 - 7:41

5 miles through Pleasant Valley in 40:28 (8:06/mile)

This makes 4 days for the week, and this is the longest run since January

Splits: 8:18 - 8:13 - 8:02 - 8:13 - 7:43

5.1 miles through Pleasant Valley in 41:35 (8:09/mile)

I almost didn't run today. I was busy all morning and it was pouring down rain. Then it stopped raining for about 40 minutes at noon, but I was still busy. Finally, I wasn't busy anymore, but it was pouring down rain again. All of a sudden the rain stopped so I zipped out planning to do 3, but did 5, felt fine, and the sun came out!

Splits: 8:11 - 8:18 - 8:14 - 8:11 - 7:53

Easy 5K around North Lake in 25:08 (8:06/mile)

I caught another break between downpours and got in a dry run. It was warm enough to run in short sleeves.

Splits: 7:54 - 8:05 - 8:21

6 miles in 48:03 (8:00/mile)

Splits: 7:55 - 7:48 - 8:08 - 7:51 - 8:10 - 8:11

3.03 miles in 24:28 (8:05/mile)

5.06 miles in 39:24 (7:47/mile)

6 miles in 46:54  (7:49/mile)

Splits: 7:49 - 7:33 - 8:01 - 7:48 - 7:53 - 7:49.5

Easy 3.03 miles in 24:34 (8:06/mile)

4.06 miles in 31:56 (7:52/mile)

6 miles in 48:09 (8:02/mile)

4.69 miles on the DeVry Loop in 37:50 (8:04/mile)

2 miles on elliptical in 17:24

Easy 2 on the treadmil in 16:30

Easy 3 around Northlake in 23:44 (7:55/mile)

It's April 1st, time to get serious about getting into shape.

Splits: 7:55 - 7:56 - 7:54

3 miles around Northlake in 23:33 (7:51/mile)

Feeling a little better than yesterday.

Splits: 7:48 - 7:57 - 7:49

4 miles on Military Rd in 31:16 (7:49/mile)

Feeling better.

7:48 - 7:40 - 7:55 - 7:54

4.08 miles in 33:01 (8:05/mile)

3 miles in 24:07

5 miles in 40:20 (8:04/mile)

Splits: 7:49 - 7:57 - 8:08 - 8:08 - 8:18

6 miles in 46:11 (7:42/mile)

7:35 - 7:49 - 7:56 - 7:40 - 7:47 - 7:24

3 miles in 22:21 (7:27/mile)

Splits:7:31 - 7:27 - 7:24

7 miles in 54:07 (7:44/mile)

Splits: 7:22 - 7:52 - 7:47 - 7:54 - 7:35 - 7:50 - 7:46

3.25 miles in 26:30

4 miles on Vickory route in 31:27 (7:52/mile)

Splits: 8:06 - 7:49 - 7:44 - 7:47.5

6 miles towards Interurban trail and back in 46:38 (7:46/mile)

Felt pretty good today.
Splits: 7:46 - 7:49 - 7:56 - 7:37 - 7:46 - 7:45

3 miles around North Lake in 23:52 (7:57/mile)

Easy 2.5 miles in 20:58

5 miles in 39:03 (7:49/mile)

Splits: 7:25 - 7:53 - 7:55 - 7:57 - 7:54

2 miles in 16:05. Ran to Bucky's to pick up the car with a shiny new alternator

4 miles on the BPA in 32:38 (8:09/mile)

Splits: 8:15 - 7:55 - 8:04 - 8:22

2.67 miles in 21:11 (7:55/mile)

2.69 miles in 20:50 (7:45/mile)

3.1 miles around North Lake in 24:51 (8:01/mile)

Pretty tired from the weekend and not enough sleep

6 miles in 47:41 (7:57/mile)

Planned to run 7 or 8 miles. About 1/2 mile into it I decided to just do 3. Too tired, everything hurts. After another mile I loosened up, so I turned right instead of left and added another loop. I got back to my building and was at 5.4, so I tacked on a bit more to make an even 6. I call that a win!

Splits: 7:57 - 8:17 - 8:02 - 7:59 - 8:05 - 7:22

8 miles on Military in 1:02:59 (7:52/mile)

I didn't have a plan going out other than, if I felt good I might try doing 6, but I expected to be tired and thought I might only do 3. But, it was a beautiful day, I was lost in thought, and before I knew it I was out 4 miles and still had to get back. It felt surprisingly good. I have to go all the way back to January 23 to find the last time I ran 8 miles.

Splits: 7:38 - 7:57 - 7:59 - 7:50 - 8:06 - 7:47 - 7:58 - 7:44

Easy 2.7 on the trails in 22:32 (8:21/mile)

5.25 miles in 41:14 (7:52/mile)

Splits: 7:51 - 7:53 - 7:48 - 7:44 - 7:54

3.15 miles in 24:31 (7:48/mile)

Splits: 7:51 - 7:44 - 7:46

1.15 miles in 9:09 (7:59/mile)

7 miles DeVry loop and CH loop in 57:02 (8:09/mile)

A little slow, but felt pretty good. I meant to go 4 miles, but was feeling pretty good so kept adding another mile.

Splits: 8:10 - 8:12 - 8:02 - 7:57 - 8:10 - 8:06 - 8:25

4 miles around North Lake with extension in 32:41 (8:10/mile)

8;17 - 8:07 - 8:11 - 8:06

6.19 miles on Vickory in 48:17 (7:48/mile)

It's been a long time since I ran on Vickory. Most of my runs have been too short to get to Vickory. Cloudy, low 60s, perfect day for a run. Legs a bit tired, but feeling ok.

Splits: 8:02 - 7;53 - 7;57 - 7:48 - 7:44 - 7:20

Easy 3 in 24:07 (8:02/mile)

5.01 miles on the SEJ Gas loop in 38:15 (7:38/mile)

Splits: 7:46 - 7:36 - 7:49 - 7:37 - 7:23

3.11 miles in 23:03 (7:26/mile)

Not a bad 5K time for just an easy run.

Splits: 7:24 - 7:36 - 7:21

9 miles to interurban trail and back in 1:11:41 (7:58/mile)

9 miles feels like a long run at this point.

Splits: 7:48 - 7:48 - 8:02 - 7:49 - 7:59 - 8:07 - 8:04 - 7:58 - 8:06

Easy 3.04 miles around North Lake in 24:20 (8:01/mile)

8:05 - 7:54 - 8:03

6 miles on Vickory in 46:25 (7:44/mile)

Feeling good today, weather was sunny but not too warm. Last mile was not too hard, but hard to believe I used to be able to run a whole marathon faster than that!

Splits: 8:06 - 7:57 - 7:52 - 7:44 - 7:50 - 6:56

1.17 miles in 8:53 (7:34/mile)

I ran out of time so this was all I could get in.

2.75 miles in 21:08 (7:41/mile)

7:44 - 7:42

4.1 miles around North Lake in 32:45 (7:59/mile)

Splits: 7:59 - 7:58 - 7:53 - 8:06

I think I found my next marathon. Oct 19th, Fort Steilacoom Marathon. RT, check it out. The whole race is inside the park, multiple loops. You can also do a 50K. I'll wait to register until the date gets closer. I may do the marathon, or if training is going well do the 50K. The goal will just be to finish in a moderate pace, no racing. Just trying to get back on the horse so I can get prepared for a more serious 2015 of running.

10 miles to the Interurban trail and back in 1:19:09 (7:55/mile)

This was my longest run in a few months. It felt pretty good. Didn't really feel too long by the end. Maybe a marathon in 4 months is doable after all. Other than the two uphill miles after the turn around, the rest of the miles were all under 8.

Splits: 7:47 - 7:56 - 7:56 - 7:48 - 7:39 - 8:25 - 8:08 - 7:48 - 7:48 - 7:54

4 miles through Pleasant Valley in 31:34 (7:54/mile)

7:58 - 7:52 - 7:58 - 7:46

6 miles on Vickory in 45:24 (7:34/mile)

This was basically a 2 mile warmup, 3 miles at a slightly faster pace and then 1 mile cool down, but run continuously. Just trying to test the waters and start acclimating the legs and lungs to paces that are faster than my usual runs. It felt pretty easy, like marathon pace, but no way I could run half a marathon at that pace right now.

Splits: 8:05 - 7:49 - 7:22 - 7:23 - 7:09 - 7:38

5 miles around North Lake in 39:12 (7:50/mile)

Splits: 7:54 - 7:47 - 7:55 - 7:50 - 7:46

6.5 miles on Vickory in 52:08 (8:01/mile)

I planned to go 10, but was feeling too tired and sluggish so turned around early.

Splits: 8:14 - 7:54 - 8:02 - 3:58 - 7:58 - 16:03 (left my Garmin at work)

10 miles in 1:23:23 (8:20/mile)

Slow pace, but made the distance. Still feeling tired and sluggish and every split was like 20-30 seconds off what it should have been.

Splits: 8:01 - 8:17 - 8:21 - 8:08 - 8:23 - 8:20 - 8:21 - 8:37 - 8:22 - 8:32

4.02 miles through Pleasant Valley in 32:36 (8:07/mile)

Splits: 8:15 - 8:02 - 8:10 - 7:59

8 miles towards InterUrban trail in 1:02:36 (7:50/mile)

Nice day for a run. Cool and cloudy. I got sprinkled on the first few miles, then the sun came out towards the end. Felt good, relaxing.

Splits: 7:45 - 7:57 - 8:05 - 8:02 - 7:59 - 7:46 - 7:31 - 7:31

5.1 miles on DeVry Loop in 40:18 (7:54/mile)

I was hoping I wouldn't be too tired today since I ran only 8 instead of 10 yesterday. Actually felt pretty decent. Weather continues to be cool, but no rain.

Splits: 7:48 - 7:58 - 7:46 - 8:00 - 7:57

6 miles on Vickory in 45:40 (7:37/mile)

Feeling a little sluggish after a few hours of physical labor in the morning.

Splits: 8:08 - 7:56 - 7:26 - 7:28 - 7:26 - 7:17

5 miles through Pleasant Valley in 39:12 (7:51/mile)

It was tough getting going today, but after 3 miles of forcing it I finally loosened up a bit.

Splits: 8:05 - 7:59 - 7:56 - 7:43 - 7:30

11 miles on Vickory in 1:26:01 (7:49/mile)

Felt really good today. Pretty energetic compared to the last few days. I was planning to run 9 or 10, but overshot the 5 mile turn around point, so decided to "go to 11".

65-70 degrees, sunny and light breeze. Pace was very comfortable. This is the longest run this year, but just by a mile. Didn't feel too long. Not sure why my last 4 miles ended up being the fastest overall.

Splits: 8:04 - 7:45 - 7:53 - 7:55 - 7:50 - 7:48 - 7:51 - 7:42 - 7:46 - 7:50 - 7:36

My main goal this week was to increase to 30 miles by adding in the 5th day of running that I keep meaning to do, but miss due to business. Looks like I added in an extra 5 miles elsewhere in the week, too. Running fitness is coming back. Now I've got to get the weight room going again.

5 miles around North Lake and beyond in 39:25 (7:53/mile)

Had to force myself to get going during the first mile, but after that everything flowed pretty smoothly.

Splits: 7:57 - 7:52 - 7:54 - 7:38 - 8:04

8 miles on Military Road in 1:02:50 (7:51/mile)

Not sure why, but pacing was all over the place. I seemed to get tired and slow down the last couple miles, too.

Splits: 7:54 - 7:16 - 8:01 - 7:41 - 7:52 - 7:43 - 8:18 - 8:05

6 miles around DeVry loop in 48:09 (8:01/mile)

Just a little sluggish today.

Splits: 7:57 - 8:01 - 7:55 - 8:05 - 8:07 - 8:04

12 miles on Vickory in 1:35:06 (7:55/mile)

Planned to go 10, but felt pretty good at the 5 mile mark, so added another mile out. The uphill after mile 7 slowed me down. I'm obviously in pretty poor hill shape.

Splits: 8:09 - 7:54 - 7:58 - 7:55 - 7:48 - 8:04 - 7:58 - 8:12 - 7:52 - 7:55 - 7:42 - 7:37

4 miles in 31:16 (7:49/mile)

Felt surprisingly good today, not at all stiff or sore after the long run 2 days ago.

Splits: 7:47 - 7:43 - 7:53 - 7:52

8 miles on Vickory in 1:02:21 (7:48/mile)

Felt good and easy, except I still get tired after about 6 miles. It was warmish, 70-75 degrees, but with a cool breeze that made the shade downright refreshing. 70 wouldn't be very warm except we've been locked in low 60s the last couple weeks.

Splits: 8:06 - 7:52 - 7:47 - 7:46 - 7:38 - 7;44 - 7;45 - 7:43

4.1 miles around North Lake in 32:49 (8:00/mile)

Hot day = slow pace.

7:41 - 7:56 - 8:04 - 8:19

6 miles towards InterUrban and back in 45:10 (7:32/mile)

the old knee acted up and complained when I was running uphill. Not as much energy as I would've liked, but managed to do alright. I wanted to keep the miles 3-5 around 7:15 this time. 7:30 isn't really enough of a drop. I wanted the pace to feel easier than it did, but a flatter course would help that.

Splits: 7:51 - 7:47 - 7:21 - 7:09 - 7:09 - 7:53

4 miles through Pleasant Valley in 31:53 (7:58/mile)

Splits: 16:01 - 15:52

10 miles on Vickory in 1:20:23 (8:02/mile)

I had no energy today, legs felt dead. It was warm, but not too warm yet. Glad I ran 10 instead of 12 or more. Strange that the uphill first mile ended up being one of my fastest.

Splits: 7:58 - 8:06 - 7:57 - 8:04 - 8:01 - 8:11 - 8:03 - 8:06 - 8:03 - 7:53

6 miles devry loop in 46:12 (7:42/mile)

Feeling much better today than on Saturday. Wish I'd felt like this on Saturday. Oh well, take it when you get it. It was still cloudy, but muggy. I was drenched by the end even though I never felt very warm.

I took a more meandering path around the loop today, adding in some trail and a quiet neighborhood and avoiding some of the busier roads. I threw in a few strides on the last mile.

Splits: 7:38 - 7:49 - 7:35 - 7:50 - 7:53 - 7:26

4 miles in 31:35 around North Lake (7:54/mile)

Feeling pretty good again today. It was much warmer, closer to 80, but sunny and not as muggy.

Splits: 7:53 - 7:48 - 7:51 - 8:03

8.09 miles on Vickory in 1:02:40 (7:45/mile)

Felt good today. It was warm, 75-80, but there was a breeze. It's nice to have good days once in a while. Felt strong and relaxed on the second half.

Splits: 8:12 - 7:49 - 7:46 - 7:45 - 7:35 - 7:36 - 7:39 - 7:32

3.1 miles around Northlake in 24 minutes (7:45/mile)

Not bad for an easy 5K. 7:38 - 7:46 - 7:45

47:13 for 6 miles through Pleasant Valley (7:52/mile)

Splits: 8:08 - 7:49 - 7:45 - 7:47 - 7:55 - 7:50

10 miles down to Interurban trail and back in 1:18:13 (7:49/mile)

7:42 - 7:50 - 7:49 - 7:42 - 7:30 - 8:18 - 7:58 - 7:48 - 7:47 - 7:49

5.03 miles through Pleasant valley in 39:32 (7:52/mile)

Splits: 8:07 - 7:56 - 7:51 - 7:43 - 7:39

6 miles around DeVry loop in 44:53 (7:29/mile)

2 mile warmup, 3 miles at a moderate pace, 1 mile cool down
7:45 - 7:55 -
7:04 - 7:01 - 7:03
8:06

4.02 miles through Pleasant Valley in 31:43 (7:54/mile)

Splits: 8:08 - 7:50 - 7:48 - 7:47

4 miles through Pleasant Valley in 30:51 (7:43/mile)

7:51 - 7:43 - 7:38 - 7:39

12 miles on Vickory in 1:35:29 (7:58/mile)

My last run before heading to California, so I made sure to get in a "long" run so I don't have to feel too guilty not running the next couple days.

Splits: 8:05 - 7:57 - 7:59 - 7:59 - 7:58 - 7:59 - 7:57 - 8:06 - 7:55 - 7:54 - 7:58 - 7:43

3 miles to Pleasant Valley and back in 24:20 (8:07/mile)

First run in 9 days, so I just did a short easy one to get the wheels turning. Felt better than expected.

Splits: 8 - 8:05 - 8:13

4.1 miles in 32:36 (7:57/mile)

Feeling better already. Splits: 8:02 - 7:46 - 8:02 - 7:55

6.26 miles around DeVry loop in 49:52 (7:58/mile)

I discovered a short trail just past DeVry when I was looking to add on some mileage. I just wanted to get up to 6. Just a simple trail that runs behind some corporate buildings, including World Vision, but one end of it goes out to a lake with a dock. I will def. add this on to the DeVry loop when I want to get in 6+ miles.

Splits: 7:39 - 8:01 - 7:49 - 8:05 - 8:13 - 8:06

4 miles around North Lake in 31:42 (7:56/mile)

Splits: 8:04 - 7:53 - 8:02 - 7:43

6 miles around Permiter Road in 45 (7:30/mile)

I ran a 2 mile warmup, then 3 miles that was supposed to be around 7:20 pace on the perimeter road, then a mile cool down.

Splits:
7:57 - 8:01
7:06 - 7:02 - 6:57
7:58

4.1 miles through Pleasant Valley in 33:12 (8:06/mile)

Splits: 8:17 - 8:08 - 8 - 7:58

5.3 miles in 41:44 (7:53/mile)

7:38 - 7:50 - 7:45 - 8:06 - 8:09

8 miles in 1:04:43 (8:06/mile)

Splits: 7:51 - 8:00 - 8:15 - 8:06 - 8:16 - 8:04 - 8:08 - 8:03

Easy 5 on the trails in 40:08

Splits: 20:08 - 20:00

6 miles thru Pleasant Valley in 47:24 (7:54/mile)

Splits: 7:53 - 7:47 - 7:50 - 7:55 - 8:03 - 7:56

5 miles on the Devry loop in 39:19 (7:52/mile)

Splits: 7:36 - 8:04 - 7:48 - 8:01 - 7:51

9 miles on Military Road in 1:10:51 (7:52/mile)

Started out OK, but felt sluggish most of the run. Finally in the last mile I decided I had enough of the slow pace. Was going to stop at 8, but ended up adding on the extra out of frustration.

My weight is the highest it's been in a long time. 190.

Splits: 7:40 - 7:30 - 8:02 - 7:42 - 8:09 - 8:11 - 8:23 - 8:11 - 7:04

4.1 miles around North Lake in 33:13 (8:06/mile)

Splits: 8:12 - 8:11 - 7:59 - 8:02

4 miles around North Lake in 30:36 (7:39/mile)

I'm getting tired of being out of shape, of slow sluggish runs and being a wimp. My weight is 190 still, I can't even do 1 pull up and I'm only running 3-4 days a week with low-20's mileage with a pace around 8 min/mile. Time to kick myself in the behind and get more serious!

Splits: 7:36 - 7:42 - 7:40 - 7:38

10.86 miles to end of Interurban trail and back in 1:28 (8:06/mile)

First half of the run went great. Second half crashed and burned. I stopped at 10.86, just couldn't make myself go any further. I wanted to stop at 10, though, so rather than focus on the .14 I didn't run I'll focus on the extra .86 I did run.

Splits: 7:36 - 8:03 - 8:02 - 7:56 - 7:41 - 8:10 - 8:49 - 8:07 - 8:29 - 8:04 - 8:09 pace

6 miles around DeVry loop and lake trail in 48:44 (8:07/mile)

Felt much better today than on Tuesday, though the pace doesn't really show it. Cool today, too. Cloudy and around 70.

Splits: 7:46 - 8:03 - 8:01 - 8:10 - 8:24 - 8:20

4 miles through Pleasant Valley in 32:18 (8:04/mile)

Easy run, felt good. After 3 days off running is always a bit harder. A short run today should make tomorrow feel good and normal.

Splits: 8:08 - 8:04 - 8:03 - 8:03

7 miles on DeVry loop with lake extension in 55:33 (7:56/mile)

Cool, cloudy, felt good.

Splits: 7:38 - 8 - 7:52 - 8:02 - 8:19 - 7:57 - 7:44

Upper and lower body weights

4 miles around North Lake in 31:45 (7:56/mile)

Sunny, but still fairly cool.

Splits: 7:54 - 7:58 - 7:57 - 7:57

8 miles on Vickory in 1:03:18 (7:55/mile)

Hot day today, upper 80s, though it was probably only upper 70s when I ran. My main goals this week are to increase the # of days per week, and to shorten my longer runs to 7-8 miles until I adapt. I like these boringly paced runs.

Splits: 7:56 - 7:58 - 7:55 - 7:55 - 7:55 - 7:56 - 8:00 - 7:42

4.15 miles to Sprinker and back in 32:26 (7:49/mile)

I had to water my parent's vegetable garden while they were out of town so I ran over, watered for about 1/2 hour and ran back. It was mid-80s but felt good. There was a breeze and enough shade to make it tolerable.

Splits: 7:55 - 7:57 - 7:48 - 7:37

7.15 miles out towards Interurban trail and back in 56:49 (7:57/mile)

Left achilles is sore again. Just trying to take it easy to get through that. I was only going to go 6, but felt good enough and the pace was easy enough to add on the extra mile.

Splits: 7:39 - 7:53 - 8:05 - 8:02 - 7:58 - 8:00 - 8:00

2 mile warmup, 3 miles at a marathon-type progression effort or slightly slower, 1 mile cool down
45:58 (7:40/mile)

Feeling a little tired from yesterday's run and workout. Temp was cool today, around 70. Knees a little wobbly, mostly in the warm up.

Splits:
7:55 - 7:58
7:25 - 7:18 - 7:09 = 21:52
8:13

7 miles towards Interurban trail and back in 54:35 (7:48/mile)

Sunny, warmer than it's been but still comfortable. I felt good and fairly smooth. No real trouble from knees or achilles. Pace was good.

Splits: 7:33 - 7:41 - 7:57 - 7:55 - 7:53 - 8:01 - 7:35

4 miles through Pleasant Valley in 30:54 (7:43/mile)

Parts of Pleasant Valley were closed to road resurfacing, so I had to take a few detours to get up to 4 miles. Found another block I didn't know about, but it was just barely long enough. Glad ot have a Garmin!

Splits: 7:51 - 7;36 - 7:47 - 7:38

8 miles on Vickory in 1:02:42 (7:50/mile)

I was really tired today, felt on the verge of being out of breath the whole time. Felt like I was running fast, not just a normal pace. Maybe due to lack of sleep the night before. Who knows. I recovered well, though. The first mile was long, but I was running without my Garmin, so I don't know by how much. I usually run across the softball field, but there was a family using it so I ran around it. Probaby 15-20 seconds of extra.

Splits: 8:21 - 7:52 - 7:45 - 7:53 - 15:18 (7:39/) - 15:33 (7:46/)

4 miles through Pleasant Valley in 31:05 (7:46/mile)

Hot today, about 84 degrees, lots of sun, not much wind. Glad it was a short one today! Not only were all my splits below 8 for a change. They were all under 7:50.

7:49 - 7:49 - 7:44 - 7:42

6 miles in 46:52 (7:49/mile)

Trying to keep all miles under 8.

Splits: 7:34 - 7:55 - 7:51 - 7:51 - 7:52 - 7:50

8 miles in 1:03:26 (7:56/mile)

Splits: 7:25 - 7:48 - 7:56 - 8:00 - 8:06 - 8:02 - 8:08 - 8:01

3 miles in 22:45 (7:35/mile)

7:33 - 7:34 - 7:38

7 miles toward Interurban and back in 55:48 (7:58/mile)

Felt good, just slow. It was trying to rain but never quite got started.

Splits: 7:33 - 7:56 - 8:04 - 8:01 - 8 - 8:11 - 8:03

4 miles on the treadmill in 31:23 (7:51/mile)

Stead drizzle outside so I opted to run inside.

8 miles to 5 mile lake park and back in 1:02:48 (7:51/mile)

Splits: 7:48 - 7:31 - 7:51 - 7:32 - 8:01 - 7:52 - 8:03 - 8:11

4.35 miles through Pleasant Valley in 33:29 (7:42/mile)

Feeling good, caught a break between rains, nice and cool.

Splits: 7:35 - 7:46 - 7:46 - 7:38

2.1 mile warmup in 16:16 (7:44/mile)

3 mile mp run in 20:36 (6:52/mile)

I didn't really have a time goal, other than under 7/mile. I thought if I averaged 6:45 and it felt fairly easy I'd go 4, but that didn't happen. I kind of zoned out on the 2nd mile, and by the time I realized I was supposed to be running fast it was too late to do much about it. I guess the positive is that the run was fairly easy overall. I could have added a 4th mile, but didn't feel it was worth it.

I ran 3 laps around the perimeter road.

Splits: 
6:49.5
6:57.3
6:49.5

1 mile cool down in 7:56

4.08 miles around North Lake in 31:01 (7:36/mile)

Feeling surprisingly good today after yesterday's run. I think I was a wee bit sore, but full of energy.

Splits: 7:30 - 7:35 - 7:42 - 7:38

I managed to do 1 pull up today! A couple months ago I discovered I couldn't even do 1 pull up. I couldn't even get half way up, so I started to do a fairly rigorous upper body and core strength routine. I tested all my 1-rep maxes and increased on everything, so I tried a pull up and was able to just barely do 1.

8 miles to 5 Mile Lake park and back in 1:00:33 (7:34/mile)

Felt really good and easy today. Perfect fall day for running. Sunny, 65, light breeze. I always feel good running in the fall.

Splits: 7:22 - 7:31 - 7:42 - 7:29 - 7:44 - 7:37 - 7:47 - 7:21

4 miles on Allison loop in 30:41 (7:40/mile)

I had meant to go 3, but what I thought was the 1 1/2 mile mark was actually the 2 mile mark. Easy, good feeling run.

Splits: 15:35 - 15:06

4 miles through Pleasant Valley in 31:07 (7:47/mile)

Splits: 15:43 - 15:24

7 miles on Vickory in 54:18 (7:46/mile)

Got a late start because I was waiting for a delivery that came much later than expected. Legs were a little tired and sore today. I was going to go 8, but cut it a little short.

Splits: 8:02 - 7:46 - 7:40 - 7:44 - 7:48 - 7:42 - 7:36

4 miles around North Lake in 30:55 (7:44/mile)

I guess I've pretty well settled into a regular sub-8 pace now. Not sure why or how, given my training has been lackluster at best.

Splits: 7:44 - 7:46 - 7:37 - 7:47

2 mile warm up in 15:32 (7:47/mile)

3 mile tempo on perimeter road in 20:33 (6:51/mile)

I don't know why, but I expected this run to be easier. I guess I forgot what last week's run felt like.

Splits:
1 - 6:49
2 - 6:57.3
3 - 6:46.8

1 mile cool down in 8:02

4 miles through Pleasant Valley in 31:01 (7:45/mile)

Quick, easy, feeling good.

Splits: 7:46 - 7:44 - 7:51 - 7:41

8 miles on military Road in 1:01:28 (7:41/mile)

Perfect weather - low 60s, sunny, little breeze. I felt great, distance felt easy. Good signs!

Splits: 7:45 - 7:44 - 7:55 - 7:30 - 7:45 - 7:30 - 7:45 - 7:35