Positive Running

Ran 14 miles on the Ouachita Trail (OT) with Chris and his dog, Gilley.  Ran slow (3 hours 25 minutes) since there are a lot of leaves covering tripping hazards (rocks and roots) on the trail.   Ran out and back from the Spillway Road entrance of the OT to the access road where the main aide station is located during the OT 50.  It was a great way to start the year, and we plan to do it again on January 18.

Ran 6 easy miles on the TM.  Also road the upright stationary bike for 20 minutes.  It was too cold to be running, but tomorrow should be a warmer day.

On a cloudy afternoon, with temps in the low to mid 40's and a 15-18 mph wind, ran an easy 11.6 miles on the south side of the Arkansas River.  Ran from the Two Rivers Bridge parking lot to the Verizon entrance closest to Cantrell and back. 

Ran an easy 4.5 miles in 37:34 (8:21/mile) on the TM at home.  It was a cold and windy day, so decided to run indoors.

Busy day at work, so couldn't run at the gym.  So ran 4.6 miles this evening on the TM at home.

Ran 8.2 miles on the TM.  Miles 2 - 8 in 51:38 (7:23/mile).  Wanted to run longer but ran out of time.  Did a quick .2 mile cool down at an 8:40/mile pace.

Work has been very busy, so only had 45 minutes to run.  Ran 5.5 miles on the TM at an average pace of 8:09/mile.

Another busy day at work.  Had only around 40+ minutes to run and ran 5.3 miles in 42:20, mostly at a 7:53/mile pace.

Ran 10 miles on the TM in 78:10 (7:49/mile) by running 2 mile intervals at 7:35 -7:41 (faster intervals) and 7:53 - 8:00 (slower intervals).  My sprained foot was pretty sore after 10 miles.  After10 miles, ran .2 miles at an 8:34/mile pace to cool down.  I will try to run further tomorrow but at a slower pace so I can run heal to toe and with mid-foot plants.

Ran 11.3 miles on the north side of Arkansas River Trail in 1:34:20 (8:21/mile).  It was a sunny afternoon with temps in the high-50's and with a 20 mph wind from the northwest.  Averaged 8 minutes/mile going east and 8:40 per mile going west.  Had a high calf cramp that slowed me down when I was running to the west (second half of run).

Ran 8.5 miles from the Two Rivers Bridge parking lot across the Big Dam Bridge and along the north side of the Arkansas River.  Ran the first mile in 8:22, then ran miles 2-4 at an average pace of 8:06/mile against a 12-15 mph wind.  Ran miles 5-8.5 at an average pace of 7:37/mile with the wind partly to my back.  The last 1.5 miles were at 7:28/mile. 

Then ran 6 miles with our Lab Hershey on the OT.  It was Hershey's first time on the OT and she had a blast.

Ran 5 miles at the track at Catholic High School with Bill Torrey and several other local runners.  Ran with my Brooks PureConnect shoes for the first time in at least 5 months.  Ran the warm-up mile in 7:37, mile 2 in 7:13, mile 3 in 7:22, mile 4 in 7:24 and mile 5 in 7:44.  There was a pretty good wind that slowed me down.  It was good to stretch out my stride.

9.5 miles on the TM in 77:27 (8:09/mile).  Ran 6.5 miles at lunch and 3 miles on the TM at home after work.  Was a little stiff at lunch and started with the first mile at 8:45, but sped up from there.  This evening was not stiff and ran a consistent 8:06 pace for three miles.

Ran 7 miles on the TM in 58:02, 6 of the miles at 8:13/mile.  Busy day at work and that was all I had time for.  Hopefully, I'll have a more decent run tomorrow.

On another busy day at work, only had time to run 5.1 miles in 39:55 on the TM.  Ran the first mile in 8:22, then averaged 7:45/mile after that warm-up mile.

Ran 12.5 miles along the north shore of the Arkansas River in 98:20 (7:52/mile).  It was a warm 60 degree afternoon with a 20 mph wind from the SW, gusting up to 30 mph.  Ran directly into that wind or against a diagonal cross-wind for the first 6.25 miles at an average pace of 8:10/mile.  Since I ran an out and back, that same wind was to my back for the second 6.25 miles, which I ran at an average pace of 7:34/mile.  Ran miles 9-12 at an average pace of 7:26/mile.  Overall, ran stronger today than I have in month, despite the fact that I have run 5 consecutive days.

On a beautiful 60 degree afternoon, ran 14.25 miles in 1:59:13 (8:22/mie).  This is my sixth consecutive day of running, and after running hard against the wind yesterday, I decided that an easy run would be good.  Ran around the loop at Two Rivers Park, then over the Two Rivers Bridge, out to the entrance of Rebsamen Gof Course, and back to the Two Rivers Loop.

I wasn't going to run today, but I got home a little earlier than normal.  The weather was 68 degrees with no wind, so I ran 4 miles from my house up Rauling Road and back.  That's all I could do before it got too dark to run safely on the road.  Started running up Rauling Road at 8:38 and 8:22 for miles 1 and 2.  Then ran mile 3 at 7:04 and mile 4 at 7:18.

Ran 5.25 miles on the TM in 40:14 (7:40/mile).  Ran miles 2 and 3 at 7:13/mile.

Ran most of the last 17 miles of the Little Rock Marathon course with Wesley.  Those are the hilliest 17 miles of the marathon course including the 2 mile run up Kavanaugh.  Ran the 17 miles in 2:20:24 (8:15/mile)  Started slow in downtown Little Rock, but ran the last 10 miles at an average pace of 8:03/mile.  Significant negative split.

Ran 12 miles along the River Trail at an easy 8:30/mile pace

Ran 7 easy miles out at Lake Syliva with our Black Lab Hershey.  It was all for slow switching muscles, but Hershey ran as fast as she could and gave her best effort.

Ran 8.4 miles on the TM, with the first 8 miles in 63:00 minutes (7:50/mile pace).  First mile was in 8:28, next 7 miles were at 7:47/mile.

Ran 9.6 miles on the TM.  First mile in 8:28, then 3 miles at 7:59/mile pace, then 5 miles at 7:47/mile pace, and finished with 0.6 miles at a 8:34/mile pace.

Ran 9 easy miles on the TM at 8:13/mile.

Ran 16.61 miles with Wesley along the Little Rock Marathon course in 2:11:53 (7:5/mile).  It was a beautiful day with temps in the high-40s and a modest 6-10 mph wind from the south.  Ran the first 4-miles each between 7:52 and 7:58 (consistent), ran up Markham and Kavanaugh (3.1 miles) at approximately an 8:20/mile pace, then ran the last 9.5 miles at a 7:50/mile pace.  I felt strong at the end and we ran the last .5 miles at a 7:31/mile pace.

Ran 3 easy miles on the TM at 8;24/mile.

On a cold wet day, drove through the wintry mix to the gym, and ran 10 miles on the TM in 80:56.  Ran the first mile in 8:33 and ran the next 9 miles at an average pace of about 8:03/mile.  Wore my new Nike Flyknit Lunar+ shoes that seem to be great recovery run shoes. 

After coughing half the night so I got little sleep, worked today and ran late this afternoon on the TM.  Ran 9.5 miles in 74:40.  First mile in 8:22.  Ran next 8 miles at 7:45/mile. Ran last .5 miles at 8:36/mile.  Felt pretty good about running, but still pretty conjested with a head cold. 

On a cold and sleeting day, ran in the late afternoon on the TM.  Ran first mile in 8:17, and ran next 5.5 miles in 43:55 (7:59/mile).

Ra 9 miles on the TM in 67:46, with the first mile in 8:12, the last mile at 7:46, and the 7 miles in between at 7:24/mile.

Ran 10 miles on the TM in 81:14 (8:07/mile) by running 9 miles at 8:13/mile and 1 mile at 7:18/mile.  Cooled down with 0.2 miles at 10:00/mile.

With snow on the ground and sub-30 degree temps, decided to postpone my long run until tomorrow and instead ran an easy 8.3 miles at an 8;34/mile pace on the TM.

On a nearly 40 degree day, took Hershey to Two Rivers Park and ran around the loop 1.5 times for a total of 4.25 miles.  Hershey (our Black Lab) did very well running 2 of the miles at 9:30/mile. But for her that was a fast pace and she quick;y tired.  Overall we averaged around 10:00/mile, which is a serious slog but a pretty good pace for our family dog.

Then, I met Steve P and a couple of ultra buddies and ran 16.3 miles from Lake Sylvia to Lake Winona and back.  The scenery was spectacular with snow and icicles on the trees that could be seen in the valleys for mile.  I wish I had taken my phone to snap some photos.  We tried taking the scenic Auto Tour route on FR 132, but too many trees had broken onto the road and it was not really passable.  We did see a pick-up on that section of 132 that someone had abandoned and that was sliding down the mountain, being held up only by a tree that has a trunk less than 6 inches diameter.  It's going to snow tomorrow and none of us thinks that tree will hold the weight of the truck for long before it slides down the hill.

Ran 9.3 miles in 75:48 on the TM.  Started easy with first three mile in 25:12.  The ran the next 6.3 miles at an average pace of 8:02/mile.

Rough night with stomach sickness.  Probably something I ate.  Ran 7.2 miles on the TM late this afternoon at a 8:13/mile pace.

Ran 10 miles on the TM at an 8:27/mile pace.  Could have run much further at that pace, but ran out of time and had to go back to work.

Ran 14 miles from the community garden at Two Rivers Park, around the 3-mile loop, and south over the Two Rivers Bridge and down to the Rebsamen Park clubhouse and back.  Ran the first 10 miles at an easty 8:15/mile pace, then met up with Drew Short on the trail and we ran miles 11-12 at a 7:56 pace and miles 13 and 14 at a 7:17 pace.

On a warm 70+ degree afternoon, ran 11 miles (mostly easy) from the Two Rivers parking lot to the Big Dam Bridge and back, then ran arross the Two Rivers Bridge, tuned right to go under the bridge to the loop, ran the 3-mile loop, then returned to the parking lot by running under the bridge.  Ran mile 9 in 7:52, mile 10 in 7:47 and mile 11 in 7:21.  The last mile included the Two Rivers Bridge.  Overall, averaged 8:03/mile for the 11 miles.

Went to a track where a friend from work does her speed work with about 15 other runners on Tuesday nights.  Ran 4 warm-up miles starting at 8:20 for the first mile and averaging 8:02 for all 4 warm-up miles.  I ran the last two warm-up miles with a guy named Travis at an average pace of 7:45/mile.

Then ran eleven 440 yard dashes with 220 cool down intervals.  Averaged about 91 seconds for the 440 yard dashes, which ranged from 87 to 94 seconds.  The cool-down 220 were run at about a 9:00/mile pace.

Finally, ran a 1-mile cool-down at 7:58/mile.

Ran 7.6 easy miles on the TM because ran pretty fast on Tuesday night.

Ran 13.4 miles along the back half of the Little Rock Marathon course with Wesley on a warm and moderately windy day.  Averaged 7:51/mile and felt strong.  We ran shirtless since it was so warm, which was good because we haven't had many warm days for training runs.  Now it's time to taper and run around 30 miles next week prior to the Little Rock Marathon on March 2.

Wesley is running extremely strong and it was good to run with him.

On a beautiful 70+ degree afternoon, ran 5.6 miles out at Lake Sylvia with our Black Lab mix, Hershey.  I've been running with Hershey for the past month, and this was her best run.  She averaged 10:25/mile going up hill for the first 2.8 miles and 9:50/mile going down hill on the way back. 

Ran 13.5 miles at an average pace just under 8:30/mile.  Ran 10 miles with Josh and Joe around Two Rivers Park at an average pace of 8:44/mile.  Then ran and out and back for 3.5 miles between the Two Rivers parking lot and the Big Dam Bridge parking lot at an average marathon pace of 7:59/mile.

Ran 8 miles on the TM at an 8:27/mile pace and at a 1 to 1.5 percent incline.  Total vertical distance was 450 feet.

Ran 7.5 miles on the TM at 8:27/mile at a 1% incline for a vertical climb of 350 feet.

Ran 6.5 miles on the TM up 175 vertical feet of incline.  Two miles at a 7:53/mile pace.  Overall, 6.5 miles in 53:38 (average pace of 8:15/mile).

Ran 3.3  miles around the loop at Two Rivers Park.  Ran the second mile in 7:58 and averaged 8:20 for the other 2.3 miles.

Ran 26.5 miles to complete a 26.2 mile marathon in wet but decent conditions.  Temps dropped suddenly, about 6 degrees in the last 30 minutes of my run to approximately 40 degrees.  After I finished, temps continued to drop to about 34 degrees and sleet began.  Race conditions were nasty for people who finished after 4 hours.

No cramps and no wall. Official marathon time was 33:20 for another BQ.  Had some GI problems and took a bathroom break at mile 11 that consumed about 3.5 minutes.  Garmin read 7:58/mile pace.  Official split was 1:46:14 at 13.1 miles.  In second half of marathon course, I slowed down for two hilly sections.  Also ran farther than needed to avoid puddles and run around walkers.

Placed 7th in my age group (M5559) and 159 overall out of 1743 runners.  Feel almost fully recovered the next day,  Will take it easy this week, at least until Thursday.

Ran 8.1 miles in 67:34 (8:20/mile) on the TM.  Felt like I could easily have run further, but I ran out of time and had to prepare for a business meeting.

Ran 8 miles in 64:00 on the TM.  4 miles at an 8:10 average pace, and 4 miles at a 7:50 average pace.  Ran 0.1 miles at a 8:34 pace for a quick cool-down.

Ran 8.2 miles on the TM in 65:49 (8:05/mile).  Ran 2 of those miles at 7:47/mile, which is MP - 13 seconds.

I'm in southern New Jersey, visiting my Aunt and Uncle.  Ran 3 times around the Cooper River Park (3.5 miles per lap) in 66:20 (8:13/mile).  Ran pretty easy for the first 7 miles, and then picked up the pace and averaged 8:02/mile for the last 4 miles.  The snow was still on the ground, but the temperature rose from 38 degrees when I started to 43 degrees when I finished.  So, most of the snow should melt today.  I have a very busy day tomorrow, so I doubt I'll be running until Monday. 

Took AMTRAK from Philadelphia to Washington, DC, then ran 15.2 miles in 2:08.36 (8:28/mile) by running 7 times around the National Mall.  It was a nice afternoon in Washington.  There were several good runners running around the Mall today, and lots of college students on Spring Break.

On a gorgeous day in Washington, DC, after a long meeting, ran to the National Mall and then ran around the Mall 4 times.  It was approximately 67 degrees and sunny, with very little wind.  A beautiful afternoon at 5:30 p.m.  Averaged 7:50/ mile running 8.4 miles in 65:75.  Then went to the Hamilton House for great dinner with friends from another electric utility.

On a very busy day at work, ran 7.4 miles on the TM in 58:43 (7:56/mile) while runing up an incline for 310 feet.

Ran 10 miles with Wesley on a blustery Spring day with swirling winds and gusts of approx 30 mph.  We ran from downtown to the Clinton Presidential Library, to the wooden pedestrian bridge before the Burns Park Golf Course and back downtown.  Took me a few miles to warm up, then we ran four miles in under 7:30/mile and we averaged 7:36/mile for the 10 miles.  Wesley's left knee is swollen from a fall running at Pinnacle a couple of weeks ago, so we maintained a moderate pace.

Ran 10 miles on the south side of the Arkansas River in 76:37 (7:39/mile).  Then took our black Lab, Hershey, to Lake Sylvia and ran 5 miles on forest service roads.  Hershey ran the first 2.5 miles uphill in 26:05, then she ran downhill for 2.5 miles in 23:42.  There were very few people out at Lake Sylvia, even though it was a nice afternoon.

Ran 10 miles on the TM and up 400 ft of incline on the TM in 82:14 (8:13/mile).  Really fighting sinus drainage from allergies that kept me from running yesterday.

Ran 8.2 miles in 61:22 on the TM.  Ran the first two miles in 16:16, then ran the next 6 miles in 43:36 (average 7:16/mile pace).  Then ran 0.2 miles in 1 min 30 secs.  Also ran up an incline of 136 feet.  Just ran out of time.  I've had bad allergies all week and saw a doctor this morning to get a prescription.  So I didn't have time to run 10 miles, which I normally would have done.

Ran 10 miles on the TM in 81:18 (8:09/mile) and up an incline of 365 feet.

Ran 12 miles and up an incline of 100 feet in 98:24 (8:12/mile pace) on the TM.  Four miles at 8:20/mi, 4 miles at 8:13/mi, 2 miles at 8:06/mile, and 2 miles at 8:00/mi.

Ran 12.5 miles in 99:20 (7:57/mile) at Two Rivers Park.  Twice around the loop and twice from the Two River Park parking lot to the Two Rivers Bridge and back.

On a sunny but windy afternoon, ran 11 miles with Wesley at an average pace of 7:03/mile.  Included mile intervals at 6:46, 6:43, 6:41 and 6:39, and a final 400 m in around 93 seconds.  Then we ran to Wesley's house where some cold ones were waiting.  Then took our black lab, Hershey, to Lake Sylvia and ran 5.5 miles in 53:47 (9:46/mile).  The course is an out and back that climbs approximately 350 vertical feet in 2.75 miles.  Hershey ran uphill at 10:00/mile and downhill at 9:30/mile with no rest breaks.  She continues to improve her running each time.

Ran 10.2 miles and up an incline of 510 feet on the TM in 82:24 (8:05/mile).  Ran the last six miles in 46:42 (7:47/mile).

9.5 easy miles on the TM.

Ran 10 miles and up an incline of 225 feet in 77:26 (7:45/mile) on the TM.  I think the air conditioning in the gym was off and it was hot from people running.  I wore my new Adidas Tempo 6 shoes and they felt pretty good, but I prefer the NB 890 v4 shoes.

Ran 11.33 miles at Scott Field in 85:26 (7:32/mile) with about a 14 mph wind and a dozen casual runners to run around.  Ran a 1 mile warm-up in 7:57. Ran 9.03 miles at 7:28/mile.  Ran a 1.3 mile cool-down in 10:07 (7:47/mile).  During the 9-mile segment, ran 3 repeats of 1200 meters hard followed by 800 meters easy.  My 1200 meter times were around 6:50/mile, hence miles 4, 5 and 6 were in 7:24, 7:21 and 7:10. 

Ran 11.1 miles in 89:20 around the loop and down the path to the bridge twice at Two River Park, with 5 miles under 8:00/mile, 3 miles between 8:00 and 8:10, and 3 miles over 8:10.  Overall, a pretty easy run.  Then ran with Hershey at Lake Sylvia for 5.9 miles at an average pace of 9:26/mile.  Hershey average 9:02/mile on the downward return, which is her fastest pace thusfar.   

Ran 10 miles in 75:34 up an incline of 200 feet.  Ran the first 2 miles at 8:20/mile.  Ran miles 3-8 in 42:54 (7:05/mile) including 2.5 miles at 6:40/mile.  Ran the last 2 miles at 8:00/mile.  Feeling pretty good.

Ran 10.1 miles and up an incline of 340 feet in 80:31.  Ran the first 2 miles at an 8:20 pace with the incline at 0.5%.  Ran miles 3 through 9 at an 8:00 pace, with 800m intervals switching between 0.5% and 1.0% inclines.  Ran the final 1.1 miles at 7:03/mile with a 0.5% incline.

On a beautiful afternoon, ran 9.1 miles on the south side of the Arkansas River at 7:59/mile.  Ran with the wind to my back at 7:43/mile for 3 mile and into the wind for 3 miles at 8:09/mile.  The wind was intermittant for the other 3 miles that I ran just slower than 8:00/mile.

Ran 10.1 miles in 74:22 (7:22/mile).  Ran the first 2 miles in 15:40, then ran the next 8.1 miles in 59:42.

Ran 7.2 mileswith Wesley in the rain at Scott Field in 49:35 (6:53/mile).  Ran Yasso 800's:  I ran 4x800 repeats with 400m intervals at 3;15, 3:17, 3:20 and 3:17.  Wesley ran 5x800 repeats at 3:00/min and faster (he ran great although he's not fully recovered from his knee injury). 

We averaged 7:00/mile for our slower miles, which isn't much slower than my 800s. 

Ran 10.2 miles in 76:31 (7:32/mile pace) along the south side of the Arkansas River from the Two Rivers Bridge to the Winrock International Building and back.  Ran miles 2 through 4 at an average pace of 7:17/mile. 

Ran 11.2 miles in 84:52 (7:35/mile) on the TM, and up an incline of 200 feet.  Started easy by running the first 3 miles in 25 mins.  Then ran the next two miles in 16 mins.  So after running 5 fairly easy miles in 41 minutes, proceeded to run 6.2 miles (10K) in 43:52 (7:05/mile).  Ran a couple of miles at a 6:53 pace and didn't feel like I was pushing very hard.

Ran 14.5 miles in 80 degree heat in 7:46/mile along the north side of the Arkansas River from downtown to the Big Dam Bridge and back.  It was the first warm day of running this year, and my body still needs to adjust to the heat.  I drank 32 ounces of gatorade and water during the run.

Ran 11.03 miles in 85:23 on a 77 degree sunny afternoon with steady 20 mph winds around Two Rivers Park. Ran the warm-up mile in 8:29, then ran faster even miles and slower odd miles.  Averaged 7:31/mile for the even miles from 2 through 10 and 7:48/mile for the odd miles 3 through 11.  Had to run into a 20 mph wind that affected approximately half the course, but I didn't get most of the benefit of having the wind to my back because the hill next to the Maumelle River bank blocked the wind by the river.  I'm still acclimating to warm weather and drank about 30 ounces of water and Gatorade during the run.

Ran 10.7 miles in 80:02 (7:29/mile) on a cloudy afternoon at Scott Field with temps around 73 degrees and a moderate 6 - 12 mph wind from the southwest.  Ran 5x800 m repeats with 400 m recovery intervals.  The 800 m repeats were at 3:12, 3:15, 3:13, 3:15 and 3:17.  Then ran miles 9 and 10 at 7:09/mile. Some Catholic HS track team members were running a ladder work out from 200 to 800 m, and their coach made some suggestions to improve my 800 m times.

Ran 7.4 miles on nice 60 degree evening around the track at Catholic HS.  Averaged 7:24/mile for the 7.4 miles, with miles 3 through 6 at a 7:06/mile pace.  For miles 3 through 6, ran 2x1000m repeats at around 4:00 minutes each, and walked a 220 between them.  Ran that with runners in Bill Torrey's group.  Then ran 2x600m in 2:22 and 2:24 with a slow 400m recovery interval.  Then ran 600 m of recovery with Steve P at approximately a 8:40/mile pace, and finished the last cool-down mile at 7:24 after Steve had finished.

Ran 8 miles in 58:20 on the TM.  First three miles in 23:15 (7:45/mi), next 2.5 miles at 6:49/mile, then finished with 2.5 miles at 7:13/mile.

Ran 11 miles on the TM in 80:00.  Ran the first 2-miles in 16:00, then ran the next 8-miles in 56:20 (7:02/mile).  Finished with a cool-down mile in 7:40.

On a beautiful morning, ran 13 miles around Two Rivers Park and over to the Big Dam Bridge in 1:47 (8:15/mile).  Treated this a something of a recovery run after several fast runs earlier this week.

Just wanted to have an easy run, so ran 8.6 miles in 66:54 (7:47/mile) on the TM after work.  Ran the first 3-miles in 24:37 and the next 5.6 miles in 42:17.

Ran 9 miles on the TM in 65:18 (7:15/mile), including 6 miles in 41:18 (6:53/mile).  Wesley also ran on a TM at the same time and ran really strong.

Ran 7.7 miles on the TM in 57.40 (7:29/mile).  Ran the first 2-miles in 15:45, then ran the next 5.7 miles in 41:55 (7:21/mile).

Ran 6 miles on the TM in 46:30.  Ran the first 2-miles in 16:30, then ran the next 4-miles in 30:00.

On a sunny afternoon with temps in the mid-70s, met Wesley at the Scott Field track.  Ran 11.1 miles, including a 2.5 mile warm-up, 3x1200m repeats with 800m recovery intervals and 6x400m repeats with 400m recovery intervals.  Over the entire 1200 and 400m repeats, I averaged a 6:28/mile pace and Wesley averaged a 5:32/mile pace.  Wesley's pace might have been faster, but his PureConnects caused a large blister to form on his foot, so Wesley ran the 400m repeats barefoot.  It was a pretty good workout for each of us.

On a nice morning, took our dog Hershey to Lake Sylvia and ran 6 miles with her.  The dirt roads climb the Ouachita Mountains about 350 feet in elevation in 3 miles.  So it is a good workout for a dog, and Hershey and I averaged a 9:33/mile pace.  Hershey likes running without a leash and she has become very familiar with the forest service roads.

Ran 5.5 miles in 41:00.  Ran the first mile at 8:20 and ran miles 4 and 5 at a 6:59/mile pace. Then the rain started coming down harder and I didn't want my shoes to be soaked since I'm taking them to Texas, while going on a business trip I have next week.

Met some running buddies at The Woodlands High School track north of Houston, TX at 4:50 a.m. and ran 9 miles at an average pace of 7:34/mile.  Ran 1-mile on the TM at the hotel, then a 2.5-mile warm-up at the track, and then ran 6x400m repeats with recovery intervals of 90, 60, 45, 30 and 15 seconds.  Next, ran a 1-mile recovery, a 2-mile tempo at just under 7:00/mile, and a 1-mile cool-down.

Woke up at 4:40 a.m. and ran 11.5 miles on the TM at the hotel in 85 minutes.

Woke up at 4:05 a.m. and ran 7.3 miles with some friends along the streets and running paths of the west central section of The Woodlands.  It was a beautiful morning with temps around 50 degrees, low dew point, no wind.  My running buddies nearly all had a triathelon they are competing in on Saturday, so they did not want to push this run very fast.  That's OK since I haven't done nearly enough easy runs lately.

Ran 11.5 miles in 82:51 (7:12/mile) around Scott Field.  Ran a 1.75 mile warm-up, then ran 10X200m repeats, with 200m recovery intervals. Then ran two miles at 7:14/mile as a recovery, followed by a 4-mile tempo run at 7:00/mile.  Finished by running 1.5 miles at a 7:11/mile pace.

On a cool morning, ran 11 miles with Steve from the east side of Pinnacle Mountain to Two Rivers Park and back, along Pinnacle Valley Road. We maintained an easy 8:15/mile pace along the rolling hills of this course.

Ran 6.5 miles in the a.m., 3 of which were very easy with Hershey arount the loop at Two River Park.  Then drove to Scott Field and ran 3.5 miles at 7:20.mile.  Then went to Church, and after Church did about 3 hours of yard work.  Then, while the temperature was in the low-90s, ran 7.6 easy miles at Two Rivers Park to start acclimating my body for warm weather running.

Ran 8.5 miles at the Catholic HS track in the evening with temps around 85 degrees.  Ran a 1.5 mile warm-up at a 7:24/mile pace.  Next, ran 10x400m with 200m recovery intervals at approx an 8:30/mile pace.  Averaged 90 seconds per 400m.  Then ran an easy 7:33 mile, followed by a 7:10 mile and finished with a 7:42 mile. 

Ran 5 miles on the TM. Mile 1 @ 8:20, Mile 2 @ 8:00, Mile 3 @ 7:20, Mile 4 @ 6:30, and Mile 5 @ 7:41.  Just trying to stay loose but not use too much glycogen in advance of the Corporate Cup 5K tomorrow night.

Ran 1.5 easy miles on the TM, then 2 easy miles at MacArthur Park to warm-up for this 5k, which included the Corporate Cup. It was a warm evening (7:00 pm start time) with a high dew point since it had rained on and off all day.  I don't generally run short races, but this is the annual "Corporate Cup" at MacArthur Park, named after General Douglas MacArthur who was born in Arkansas.  Our team for Entergy Arkasas took 1st place and won the trophy. To participate on a Corporate Cup team you have to be a ful-time employee and have worked at least 1000 hours for that company in the previous calendar year.  Our team ran the four 5k's in a cumulative total time of 88:32 (7:07/mile avg. pace for team) and the individual results were as follows:

Wesley Hunt -- 18:30 -- 2nd place overall -- terrific sub-6:00 average pace

Heather Hendrickson -- 24.37 -- 1st place female 30-34 division -- 7:56/mile; each corporate team had at least one female runner

Mark Hunt -- 23:51 -- 3rd place men 55-59 division --  7:42/mile; Wesley's dad

Dave Mundorff -- 21:34 -- 1st place men 55-59 division -- 6:57/mile

Ran 10 miles along the south shore of the Arkansas River.  Ran a couple of miles with a runner named Bill at a 7:20/mile pace, but most of the other miles were run between 7:40 and 8:10/mile.  It is getting warmer in the mornings, so there were fewer people running on the river trail than in recent weeks.

Since my family is celebrating Mother's Day by going out to dinner, I ran at Scott Field shortly after church.  On a sunny, 83 degree humid afternoon with a moderate breeze, ran 2x1200m and 3x800m repeats with 800m recovery intervals.  Ran the 1200m repeats in 5:18 and 5:05, then ran the 800m repeats in 3:23, 3:26 and 3:28.  Pretty slow, but the heat was getting to me, I hadn't eaten for over 5-hours, and I was generally taking it easy.

Ran 8.3 mile on the TM.  First 8-miles in 61:20, then 0.3 miles at an 8-min pace for a cool down.  Also, ran up a slight incline for 125 vertical feet.  Wanted to run more, but ran out of time.

Ran 10.5 miles on the TM in 73:57.  First 3-miles in 23:21 (7:47/mile), then next 7-miles in 50:36 (7:14/mile).  Last 0.5 mile cool down at an 8:34/mile pace.

Ran 6 easy miles on the TM.

On a cool morning and afternoon, started by taking our dog, Hershey, for a 6-mile run out at Lake Sylvia in 51:04, then took Hershey home and ran 11 miles around Two Rivers Park in 87:02.  Ran the first 3-miles at Lake Sylvia up the 350 foot incline at a 9:10/mile pace.  Ran the second 3-miles down the incline at a 7:46/mile pace. After each mile, I stopped to let Hershey catch-up. 

Then, ran 11 miles at Two Rivers Park, starting with a warm-up mile, and then 10 miles at a steady average of 7:51/mile pace.   

Ran 11.1 miles on a cool afternoon at Scott Field.  Ran the warm-up mile slow at 8:31, and the 2nd mile at 7:33.  Then ran 3-miles at an average pace of 7:17/mile, followed by a recovery mile at 7:39.  Then ran 5.1-miles at an average pace of 7:18/mile.

Ran 7 miles on the TM in 54:26.

On a nice 85 degree evening at the Catholic HS track, ran 7.5 miles in 55:22.  Ran a 2 mile warm-up.  Ran 5x800m repeats with 200m recovery walks, running interals of 3:08 to 3:14.  Then ran 4x400m repeats, with 200m recovery walks, running intervals of 87, 89, 91 and 94 seconds.  Then ran a 2 mile cool-down.

16 Miles with Wesley on a hot day around 90 degrees, but it felt hotter running on the black asphalt. Ran from downtown Little Rock to the Big Dam Bridge on the South side of the Arkansas River, then ran back east along North River Trail.  Hiked up to the NLR Cliffs, which are pretty spectacular looking at least 300+ feet over the Arkansas River.

Wesley ran very strong in the heat.  I went through two energy gels, 30 ounces of Gatorade and water, six electrolyte capsules, and splashed cold water over my face and head twice to cool down.  No problems with cramping, but it was hot.

First, this morning pushed my wife in her wheelchair and walked our daughter and her Cocker Spaniel "Lady" in the Ruff on the River parade.  Later, on another hot afternoon with the heat index at 90 degrees, ran 8.5 miles around Two Rivers Park.  Stopped twice to dowse my head with cold water and drank 20 oz. of Gatorade.

Ran 3.5 miles in 35 mins with Hershey at Two Rivers Park starting at 6;30 this morning.  The temperature and dew point were 67 degrees when we started, but that was still pretty warm for a labrador.  So I took Hershey home after 35 minutes.  Then I returned to Two Rivers Park with the temperature in the low to mid-70s and ran 7 miles in 55 minutes.

My leg muscles are feeling fatigued, so I'll take a break from running until Tuesday night speed work at Catholic High School.

Ran 8 miles on the TM in 61:32 (7.40/mile) because rain kept me away from track workout.

Ran 8.5 miles on the TM.  Ran the first mile in 8:06, then ran the next 7 miles at a 7:23/mile pace.  Ran the last half mile in 4:00.

Ran the Catsmacker ultramarathon in 4:48:00, including a wrong turn that added 1.9 miles to my run.  Ran the first 4 miles slow but steadily increasing speed so that I ran miles 5 and 6 with PT at an 8:12/mile pace.  The Catsmacker allows runners to choose between the full ultra called that Cat and a shorter course called the Kitty.  At mile 7 I caught up with Cliff and Stacey and ran with them through mile 21.  The course includes about 3 miles of single person trails on the OT which was very slick, in part because we ran the segment in a torrential rain.  It's been raining all week, so the course was muddy and the rocks were slick.  Stacey and Cliff are both very good single trail runners, and I felt good that I stayed with them through that entire segment. 

At mile 21, my right hamstrings started to cramp, probably due to my diabetes.  So I stopped and took 3 Endurance Amino capsules and a Ca-Mg-Zn tablet.  About 3-minutes later, I was running at full speed.  Towards the end, I took a wrong turn but the cramping was over so I enjoyed the additional 1.9 miles. 

Overall, it was a fun and good training run - although I'm not sure what I'm training for.  it was great seeing a bunch of running buddies who I haven't seen much over the past year.  I spent an hour catching up with friends after the run.

Ran 7.8 miles on the TM in around 61 minutes.  Just ran out of time during lunch.  Quads are a little sore, but overall felt and ran pretty good for having run 25.5 miles on Sat.

Ran 7.0 miles at the Catholic HS track with about 20 other folks in an organized speed workout, with temps around 93 degrees on a sunny and humid evening.  Ran 1.5 miles of progressive warm-up starting at an 8:15/mile pace in the first 400 m and ending at a 7:20/mile pace in the last warm-up 400 m.  Then, ran 4x400 m with 200 m (or 220 yd) recovery intervals, running the 400s in 92, 87, 90 and 88 seconds.  Then, ran a mile in 6:22.  Then ran 4x400 m at 91, 89, 90 and 93 seconds, with 200 m recoveries.  Then ran 1.5 mles of cool-down laps, starting at 7:20 and ending at with the last 400m at an 8:40/mile pace.

On a day that I was planning not to run, decided to do an easy 5-miles at 8:20/mile on the TM

Ran 11 miles in 85:01 on the TM at the hotel.

Ran 10,2 easy miles at a 8:20/mile pace on the TM.

After driving from the A-Kon convention in Dallas to Little Rock, through severe thunderstorms and road construction that stopped traffic on I-30 for almost an hour, arrived in Little Rock at 5:50 p.m..  West Little Rock has severe rain and wind on Friday afternoon, and we lost several branches from the oak trees in our front yard that I had to move.  By 6:15, I was on the Two River Trail on a relative "cool" summer evening (only 73 degrees by high humidity).  Ran 8.15 miles in 62:39, with the first mile in 8:16 and after that an average pace of 7:36/mile.

Ran 9.2 miles in 71.04 (7.43/mile) on the TM.

On a "cool" 79 degree summer evening, ran speed work at CHS.  Ran 6.5 miles at a 6:52/mile pace, including 8x600 m repeats with 200 m walking intervals that are not included in the mileage.  Ran a 2-mile warm-up, with the second warm-up mile in 7:12.  Ran the 3 miles of 600 m repeats at a 6:13/mile pace.  Ran a 1.5 mile cool-down at 7:30/mile.  Overall, felt pretty good for my 56th birthday.

Ran 9 miles in 67:55 on the TM.  Ran mile 1 at 8:22, mile 2 at 7:54, and miles 3 though 9 at an average pace of 7:23/mile.  Not quite threshold miles, but much faster than marathon miles.  Afterwards, walked 0.2 miles to bring down my heart rate.

Ran 11 miles on a partly cloudy morning around the Cooper River Park in Collingswood, NJ.  Averaged 8:04/mile for a fairly easy run.

Don't usually list walking, but was on vacation walking around Lower Manhattan.  Went to the DSW Warehouse at Union Square for a new pair of running shoes for my daughter Brianna, and took the Tuesday night 9/11 Memorial Museum tour, which is free for people who obtain reserve tickets and for others based on availability.  The 9/11 Memorial Museum just opened about a month ago and was very interesting, I a took some great photos.

Walked around Liberty Park and through Ellis Island and the Statue of Liberty.  Then took the high-speed train and subway and walked up to 51st & Broadway in Manhattan to see Wicked at the Gershwin Theater.  Walked to the subway and took the subway and train back to New Jersey.

Wicked is celebrating its 10th year on Broadway, and was a great performance.

Took the ferry from Liberty Park to Battery Park in Lower Manhattan.  Then walked around Lower Manhattan and took the subway from the WTC to Penn Station.  From there, we walked to the Empire State Building and went up to the 102nd floor observation tower.  Then back to Liberty Park via the subway and ferry.

Took the PATCO high speed line from the Camden City Hall to 15th & Locust in Philadelphia.  Then had a vege burger at the Marathon Cafe, before walking to 2207 Chestnut to do some family research at the Pennsylvania Geneological Society.  Then walked around Rittehhouse Square back to 15th & Locust and took the train back to Camden.

After 11 days of vacation and catching-up at work, I finally got to run this evening.  Ran 7 miles in 52:30 (7:30/mile) on the TM in The Woodlands.

Woke up at 4:00 am to meet some friends and run 6 easy miles around the subdivisions of The Woodlands.  Ran the first mile at around 9 mins, then averaged 8:15/mile for the next 5 miles. I could have run much faster, but the friends I was running with were sore from speed work and triathelon training earlier this week.

On a rainy afternoon, ran 10.8 miles on the TM in 83:28 (7:44/mile).  Ran the first two miles in 16:52 (8:26/mile), then progressively improved the pace to 6:58 in the last 0.8 miles.  Ran the last 7.8 miles at a 7:31/mile pace.  Due to my vacation, I've lost a few seconds in my pace but my legs feel pretty strong.

Ran 3 miles around the loop at Two Rivers Park with Hershey, who ran most of the time off her leash.  I only used her leash when we were passing other dogs.  On a beautiful summer morning with temps in the mid-70's, all Hershey could run was 3-miles.  Then took Hershey home, and went to the Two Rivers Bridges to run another 5.5 miles at 8:15/mile.  This was something of a recovery run from a pretty hard run on the TM yesterday.  Also, this was my 4th consecutive day of running and I plan to run on the OT with Steve tomorrow.

Ran 6.5 miles on the TM in 46:35 (7:16/mile).  Ran the first mile in 8 mins.  Then ran 4-miles in 27:50 (6:58/mile).  I could have run faster or longer, but wanted to taper a bit in advance of a Run for Freedom 10K on Friday in Lenexa, KS.  My legs have loosened up and I felt pretty good today.

Ran a 1 mile warm-up, then ran 7 miles with Mike on Indian Springs trail in Overland Park.  Average pace: 8:17 / mile.

Had my gall bladder removed in emergency surgery on July 4th.  Tried an easy 3 miles, but that was my limit less than two weeks after my surgery.

Ran 2 miles on the TM at 9:00/mile and a 2% incline.

Ran 4 miles on the TM at noon at a 7:28/mile pace. That was my limit two weeks after surgery.

Ran 6.3 miles on the TM at a 7:56/mile pace.

Ran 5.2 miles on the TM at a 7:56/mile pace.

Travelled to Houston and ran 6.3 miles on the TM at a 7:13/mile pace.  Felt pretty good since I didn't run on Monday.

Ran 7.3 mile along roads in The Woodlands with a running friend.  Started at 5:00 a.m. and ran easy since I ran pretty hard yesterday.

Ran a 1 mile warm-up, then ran 7.2 miles with Skip along the subdivisions of The Woodlands early in the morning.  Average pace: 7:45/mile.

Just 3-weeks after surgery, ran 6.5 miles on the TM at 7:45/mile.

On the TM, ran 5.2 miles at a 7:40/mile pace.

Ran 7.3 miles on the TM at a 7:47/mile pace.

Ran with the speed drill group at Catholic High.  Took it easy running 12 400m repeats with 200m slow intervals.  Thenn ran a cool down at 8:15/mile.

Ran 5.8 miles on the TM at a 7:45/mile pace.  Would have run further, but ran out of time during lunch and had to take a conference call.

I've been running pretty hard, so decided to run an easy 5.3 miles at an 8:15/mile pace.

Ran 10.3 miles on the TM.  Felt very strong and ran at a 7:32/mile pace.  Pretty good way to celebrate exactly 4 weeks since my gall bladder removal.

Felt strong again and ran 7.5 miles on the TM at a 7:12/mile pace.

After Church, ran 7.5 miles on the TM at a 7:22/mile pace.

On a 93 degree evening, ran with the speed drill group at Catholic High.  Ran a ladder of 2-400m, 2-800m, and 2-1200m repeats with 200 m intervals.  Also ran a 2-mile warm-up and 2.5 mile cool down at 7:45/mile.

Ran 8.2 miles on the TM at the gym at work in 7:39/mile.

Ran 7.2 miles on the TM at a 7:08/mile pace.  Ran 3 miles at a 6:58/mile pace.  Feeling pretty good about my surgery recovery.

Ran 10.3 miles on the TM at a 7:53/mile pace.  Took it easy because I planned to run 16 miles the next day with Steve.

Met Steve at 6 a.m. and ran on the south side of the Arkansas River Trail then back and ran the 7-mile loop around Two Rivers Park.  Average pace: 8:35/mile.  I really felt the distance after 11 miles, but did not have cramps. 

Ran 8 miles on the TM during lunch at a 7:50/mile pace.

Ran 6.5 miles at Catholic High with the Tuesday night speed drill group.  Ran a one mile warm-up, (5) 1000m repeats with 200m recovery intervals, then finished with a one mile cool down.  Ran the 1000m repeats at an average pace of 6:20/mile.  With the warm-up and cool down, but not including the 200 m recovery intervals, I averaged 7:00/mile for 5.5 miles.

Ran 6 miles after work on the TM in 45:27. Ran the first 3-miles in 23:45, and the last 3-miles in 21:42.

Ran 18 miles on a beautiful August morning with Steve between Lake Sylvia and Lake Winona.  At the end of the run, we took a dip in Lake Sylvia and then spoke with Wesley's wife and son, Diana and Evan, and gave his dog Charlie some well-appreciated attention.

There were a lot of people running in the forest day.  Saw Deb, Katie and Jimmy.

Ran 10 miles on the TM in 79:30 (7:57/mile).  Then walked 0.2 miles aty 4 mph to cool down.  This was an easy recovery run, since I'm a little sore from running 18-miles yesterday.

Ran 9.1 miles on the TM in 67:15.  Ran the first 4.1 miles in 31.04; ran the last 5-miles in 36:11, including 1.5 miles at a 6:31/mile pace.  Feel pretty good for having run 18-miles on Saturday.  Wasn't quite the speed work out I have been doing on Tuesdays, but I had a lot left and could have run at the 6:31 pace for at least a mile longer.  Maybe I'll run a couple a few fast miles tomorrow.

Ran 9.5 miles on the TM.  9 miles in 63:45, followed by a 0.5 mile cool down at 9:00/mile.  Run included 2 continuous miles at 6:31/mile and 1 mile at 6:40/mile.  Much of the run was at a 6:58/mile pace.  Now I'm ready for a slow long distance run up Mt. Nebo on Saturday.

Since I plan to run the Mt. Nebo Fun Run tomorrow, I just ran an easy 10 miles on the TM in 80 minutes.

On a clear but warm day, ran the Mt. Nebo "Fun Run" with Steve.  I'm not training for any race, so I decided to run with Steve, who is training for the Chicago Marathon.  Mt. Nebo is the second highest elevation mountain in Arkansas and has spectacular Arkansas views.  The course is fast for the first 10.9 miles, then follows the road up from the base to the top of the mountain (a 7.9% average incline gradient) for 2.6 miles.  With a 0.5 mile warm-up, my Garmin showed 14 miles by the end of the run. 

I ran with my Brooks PureGrit shoes and ran a few stretches at close to 7:00/mile, then walked for a while to wait up for Steve.  There was a fairly good amount of shade on the course, but it was still hot and I drank over 40 ounces of watered down Garorade.  I felt great after the run.  I needed a slow long distance run after doing a lot of hard and fast running earlier this week.  I think I might register for a 5k next weekend to see how close I can get to the 20 minute threshold.

Ran 12 miles on the TM in 93 mins, then ran a 0.3 mile cool down at a 9:00/mile pace.  Felt very good in part because I took it easy running the Mt. Nebo Fun Run.

On a warm 94 degree evening that felt like 100 degrees, ran at the Catholic HS track with the Rock City Running crew a ladder of 400, 800, 1200, 1200, 800 and 400 m repeats with 200m recoveries.  Ran both 400m repeats in 92 seconds, the first 800m in 3:12 and the second 800m in 3:21, the first 1200m in 5:15 and, after a short rest, the second 1200m in 5:04.  Steve ran very strong tonight and named me in the Ice Bucket Challenge, which I plan to do tomorrow.

Total of 13 miles in 97:56.

AM:  Ran 6.5 miles on the TM in 48:04, including 5 miles in 35:54.

PM: Ran 6.5 miles on the TM in 49:52.

It was forecasted to be a 72 degree morning, but instead the low temperature was 76 and quickly rose.  The high humidity, the heat index was warm as Wesley and I met by the State Capital at 6:30 a.m.  Wesley had already been running since a little after 3:00 a.m.  I had arrived at the gym at 5:45, so ran 2.25 miles before I met Wesley.

We ran the Arkansas River Trail loop at a pace of around 8:00/mile.  We ran very strong, and I felt good but didn't consume enough fluids.  Then the water pressure on the North Little Rock side of the trail was too low to fill my water bottle.  So I got dehydrated at mile 14.5, and walked 1/2 mile while I drank the rest of my 16 oz bottle of watered-down Gatorade.  The helped a lot, and I ran the final 2-miles back to the gym.

I also had my first energy gel since having my gall bladder removed on July 4th, and didn't have any problems with it.  It was great running with Wesley.

Ran 9-miles around Black Swan Lake on a warm 83 degree Sunday morning that felt like 90 degrees in the Kansas City area.  This was an easy run around 8:30/mile because I have a the Leawood Labor Day 5K tomorrow.

A.M.:  Ran 2.1 miles as a warm-up before the Leawood Labor Day 5K.

On a 67 degree morning after a severe thunderstorm, ran the Leawood Labor Day 5K.  Apparently the starting line was set up 30 feet behind where it was supposed to be located.  There were a lot of fast runners at this event.  It was a nice event and I met a lot of great runners who are friends of my buddy Mike and his running dad, Mark.  Ran the 5k in 20:39, placing 3rd of 19 runners in my age group and 43rd out of 277 overall.

Mike ran a strong 20:23 and finished 5th in his age group, which was a little slow since Mike usually runs his 5K events in under 20 minutes. But Mike just finished the Park City Marathon a couple of weeks ago and has been running a lot of miles.  I was delighted with my 6:40/mile pace considering that I ran 9-miles around hilly Black Swan Lake yesterday on a hot Sunday morning.

P.M.:  Ran 8.3 miles with 7 laps around Black Swan Lake and an out and back to the lake from the in-laws house on a nice 84 degree Monday afternoon.

Ran 13.6 with Mike on a nice late afternoon with temps around 88 degrees along the Indian Creek trail in Overland Park from Founders Park to Leawood City Park and back, with a 1 mile detour over a single person forest trail.  It was a slow long distance run with Mike, who doesn't run that far very often as a weekday training run.  Mike got a little dehydrated, but I kept sharing my orange Powerade and getting water from the many park fountains we ran past.  So Mike did not dehydrate like I did last Friday.  Overall, it was a fun run for both of us.

Ran 8-miles around Black Swan Lake in Shawnee, KS on an 88 degree afternoon that felt like 90 degrees.  Still, a very nice afternoon compared to the hot ones we have had in Little Rock.  This is in part because the road is intermittantly lined with trees that give substantial shade for about half the run.  The challenge of Black Swan Lake is a 100 foot hill climb in about 0.15 miles, and the elevation of the loop ranges from 950 ft to 1065 ft above sea level.

Ran 13.4 miles:  1.4 miles on the TM at 8:00 per mile and 12 miles with Wesley out and back along the north shore of the Arkansas River Trail at an average pace of 8:00/mile.  Ran 10 of the 12 miles under 8:00/mile.  The first 7 miles were with a 100 degree heat index, then a slight breeze started to cool things down and by mile 8 it started to very lightly rain.  The rain and breeze cooled the heat index down by approximately 10 degrees. 

Ran 8.4 miles on the TM at LA Fitness.  A 1 mile warm-up followed by 7 miles at 51:05 (7:18/mile) and a 0.4 mile cool-down. 

On a beautiful morning, warmed up at Scott Field for 3.5 miles, then ran with Wesley who ran to the track from his house.  Ran an additional half mile warm-up with Wesley, then ran (5) 800m repeats with 800m recovery intervals.  Wesley ran very strong finishing 6 800m repeats, each in under 3 minutes.  I held back slightly since I ran pretty hard yesterday and have run almost 66 miles in the last week.  So I ran the 800m repeats in 3:16, 3:12, 3:13, 3;14, and 3:20.  I mentioned to Wesley that he was very consistent at between 2:54 and 2:56 for his 800m repeats.  Also, congrats to Wesley's dad Mark who ran a serious sub-7:00 pace in a 5K in Hot Springs this last weekend.  Mark has overcome some nagging injuries, and I hope he is feeling better and continues to run.  Wish Mark was in LR some more so we could run together.

Ran a total of 12 miles in 1:30:12 (7:31/mile).

Ran 9 miles on the TM, with the first 8 miles in exactly 60 minutes.  Ran mile 8 in 6:53, with the last 0.4 miles at a 6:44 pace.  I feel pretty strong, but need to work a lot more on endurance.

Wesley was on the TM next to me.  He is running a lot of miles, and mixing up some pretty fast miles in with his endurance training.  Wesley looks like he could run a very fast marathon if he wanted to.

Ran speed drills at the Catholic HS track:  400m, 800m, 1200m, 1200m, 800m, and 400m.   Walked 200m between intervals (not included in the distances above).  Averaged 7:56 overall.  Ran the 400m in 95 secs both times, the 800m in 3:14 and 3:17, the 1200m in 5:00 and 5:04.  Ran the warm-up and recovery laps with other people at the track at an averaged around 8:35 per mile.

Ran 11 miles on the TM in 82:28 (7:30/mile) then cooled down for 0.3 miles.  Ran the last 4 miles at a 7:08/mile pace.  Feeling stong after taking off yesterday from running.

Ran 10 primarily easy miles in 82:38, with a slow .2 mile cool down.  After looking at my distribution of types of miles that have been run, I need to shift a larger percentage of miles into the easy miles category to avoid over-training.

On a beautify mid-morning in the low-60s, ran 11.2 miles on the south side of the Arkansas River in 86:30 (7:43/mile).  Ran the 10th mile in 7:09 and the 11th mile in 6:39.

On a nice 74 degree afternoon that felt warmer because of strong UV rays ran 10 miles around Scott Field in 71:20. Ran 2 wam-up miles at 7:45 and 7:20, then ran 6 miles at 6:53/mile, then ran a 2-mile cool-down at 7:15 and 7:40.  Every two miles, I stopped for 20-30 seconds to drink Gatorade and rest from the heat.  I think my new 10K pace is probably around  a 6:50/mile pace.  I'm thinking of registering for one soon to find out.

On a nice 83 degree evening, ran repeats at Catholic HS.  Ran 2 1200 m repeats at 4:42 and 4:38. I took yesterday off and the weather was much cooler than most evenings, so the combination helped me run fast tonight.  Ran 2 800 m repeats at 2:59 and 3:04.  Ran 2 400 m repeats at 86 and 88 seconds.  With a 2-mile warm-up and a 2-mile cool down.

Ran 10 miles in 78 minutes on the TM.  Ran the 9th mile in 6:49.  Felt good but ran out of time and had to get to a conference call.  In general, these were much easier miles than I've been running.

Ran 9 miles in 72 minutes on the TM.  Another fairly easy run to increase my percentage of easy miles.

Ran 15.0 miles on the TM in 122 minutesat LA Fitness.  Continuing to run easier miles. 

Ran 13.3 miles on the TM at LA Fitness in the afternoon.  Ran the first mile at 8:13, then ran the next 12 miles in 88:47 (7:24/mile) including miles 9 through 12 at an average pace of 7:03/mile.

Ran 6-miles on the TM in 48 mins, then ran 4-miles in 30:22.  Walked 0.3 miles at 4 mph to cool down.

Ran 10-miles in 77:20 on the TM.  Ran the first 2-miles in 16:04, and the last 8-miles in 61:16 (7:39/mile).  Usuallty I do speed drills on Tuesday night, but decided to skip that since running that late in the day is causing me to have calf cramps in bed at night.  Also, this was a much easier run on the TM.

Ran 10.5 miles with Wesley at Scott Field on a cool morning in 72 minutes (6:52/mile).  Ran five 1-mile repeats at approximately a 6:30/mile pace, with 0.5 mile recovery intervals.  I think the 6:30 pace represents my lactate threshold.

This was my speed work for the week.  Also ran 0.7 miles on the TM at LA Fitness before meeting Wesley at Scott Field.  This was a pretty good morning work out.

Ran 10.2 miles on the TM at lunch in 28:15.  Very easy miles, including the last 2.7 miles at an 8:27/mile pace.  I didn't want to push it since Steve and I plan to run 20 miles tomorrow.

Ran 21.7 miles with Steve from the Two Rivers Bridge to the Clinton Library to the Big Dam Bridge.  When we got to the Big Dam Bridge, it was closed to pedestrians for a 100-mile Bike Race.  Another runner named Matt drove us back to the Two Rivers Bridge parking lot, where Matt was headed anyway to take photos for the bike race.  So Steve and I ran up River Mountain Road without stopping, and ran 3.5 additional miles along one of the Pleasant Valley Country Club running routes that I have done dozens of times.  Overall, we averaged a very easy 9:15 pace in the first 16 miles, and slowed to an average 10:00 pace for the last 5+ miles.  Steve was definitely feeling sore, but I think he'll be ready to run Chicago in under 4-hours.  I just need to figure out when and where my next race will be.  Maybe White River, but I have to find someone to share the driving with me.