5 miles / from work. I ran yesterday's ten miler at an extremely easy pace. I ran today's 5 at an even easier pace.

WT 65.8 miles

11 miles / 8:48 avg. From work. Nice sun, cool temps. Mean driver day. 

Was chased by a little dog with tiny legs for a block or so. I really enjoy these moments, it helps me increase my pace. I rounded a corner and there were a group of junior high boys out in front of the school who saw me being chased by the yapping dog, I started flailing my arms around and mock screaming. The kids really seemed to get a kick out of it.

Splits: 9:33, 9:09, 9:01, 8:45, 9:07, 8:47, 8:44, 8:44, 8:30, 8:19, 8:20.

WT 67.8 miles

easy 8 / from work / rio grand prkwy - sun, temps in the early forties, stiff south wind.

i've run 60 days in a row...but i probably will break the streak this saturday. i never intended for this to be a streak anyway - i just wanted to get back to running consistently...i think i've achieved that and hopefully will run everyday most of the time. but saturday is looking like a good day to take off in terms of weather poop, and busy at work, plus it's a cut back week anyway.

WT 61.7 miles

10 miles / easy. drove to the front runner station in farmington and ran south on the LPT for five miles into a very strong wind, then back. 8:49 avg.

WT 64.7 miles

averaged 9.16 miles per day for 61 days (559 miles). not bad for a middle aged, average joe, mid pack hack. running is definitely making aging a little more palatable to this body and mind.

7 miles / 8:09 avg. MFT. Sun, mid thirty temps, southern breeze. 

splits: 9:41, (7:45, 7:54, 7:41, 7:40, 7:30), 8:46. (5 mile "tempo" 38:30 / 7:42 avg)

Just for this week I'm going to try something different. I've always felt that a big factor in my lack of speed is my mind. I feel like I've got a weak mind when it comes to running. So I'm going to attempt to shake my lazy brain out of its lethargy this week on each run by running 5 miles straight at under an 8:00 pace (my HMP is 7:54). So for each run this week I'll run a warm up mile, which can be any pace, then 5 miles < 8:00, which will put me at 6 miles for the run, then I have the option of stopping there, or running a cool down mile, or keeping the pace going for mile 7. This means I'll be running either 6 or 7 miles each day. I'm hoping by keeping the mileage low, my body will better handle my little daily speed test. This will just be through friday, on saturday I'll run enough to get my mileage for the week to at least 50 miles. Then next week I'll ramp up the mileage again. Anyway, should be an interesting experiment -

WT 51 miles

6.5 miles / 8:12 avg. from work/rio grand prkwy. partly cloudy, 30's.

splits: 9:16, (7:58, 7:58, 7:53, 7:50, 7:56), + .5@9:12 avg.

5 mile "tempo" / 39:35 / 7:55 avg.

WT 47.5 miles

7 miles / 8:05. from work to the high school track, some laps, and back. Sun, 30's.

splits: 9:03, 7:49, 7:57, 7:42, 7:43, 7:34, 8:45

5 mile "tempo" 38:45 / 7:45 avg.

WT 49.5 miles

7 miles / 8:33 avg. bluff trail / jensen park. sun, cold. 

day 4 of experiment = massive fail (with a minor win). first the 5 mile "tempo" splits: 8:16 (fail, but I can make it up), 8:40 (holy crap!), 8:54 ( FAIL), 7:58 (ahhhh...) 7:37 (partial redemption). 5 miles / 41:27 / 8:17 avg

okay, so i felt tired starting out, but i've felt that way the last couple of days. today, i took my time on the warmup mile, i was in no hurry to get to the tempo part of my run. the first mile of the tempo i could tell that i was struggling, with an 8:16 i still had a chance to go fast enough the next 4 miles and get under an 8 minute per mile average for the 5 miles. But it wasn't to be. the second tempo mile was an 8:40! it was frustrating, i couldn't seem to get my mind to push my body at all. my form was sloppy, especially my foot strike. it was interesting because i could feel the gears in my head slipping, unable to get traction, and i don't know why. neural fatigue? towards the end of the third tempo mile i was starting to feel a little better and suddenly everything was back to normal? it was like a switch went off and all of a sudden my form was right, my brain felt strong, and i could push at will again. the last two mile were 7:58, 7:37. i'm learning a lot with this experiment this week. for example, i have found that mental focus is where it's at. this is obvious to most, and i've always known it, but i'm getting a nice practical, literal example of how important focus is. i've developed a bad habit of just letting my mind drift while running, which is good for some runs, but not ALL the time. so it's taking some work to stay on task during these tempo sections. and today was definitely about building some strength in that department as i struggled to stay focused in spite of the horrendous fail, and it paid off! also today offered me a great illustration of how different my form is when running poorly as opposed to running well.

WT 45.5 miles

7 miles / 8:10 avg. Drove to the front runner station in farmington and ran on the LPT. sunny and 50F. short sleeves, no gloves.

splits: 9:25, 7:55, 7:57, 7:51, 7:45, 7:38, 8:35

5 miles "tempo" 39:08 / 7:50 avg.

WT 44.5 miles

7.2 miles / 8:06 avg. one mile boardwalk loops at the nature preserve. overcast, 45F. Felt really loose and strong today, probably because of the low mileage, but in spite of the daily 5 mile tempo runs @ < HM pace.

splits: 9:20, 8:00, 7:35, 7:48, 7:50, 7:36, 8:35, + .2 @ 8:17.

5 miles "tempo" 38:49 / 7:46 avg.

yay the experiment is over. the main thing i've learned is that i'm a stronger runner than my mind wants me to believe i am. i'm looking forward to increasing my miles again and going into workouts with a little more confidence.

WT 41.7 miles

sick. it's been quite awhile so i guess i was due. it's all in the throat and i feel pretty run down, slightly achy joints. it started yesterday but doesn't feel any worse today so maybe by tomorrow i'll feel safe to run. super.

11 miles on the LPT - mostly cloudy, low 40's. 8:53 avg.

WT 45.7 miles

8.2 miles / very easy pace. one mile boardwalk loops at the nature preserve. mostly sun, 47F.

WT 47.4 miles

8 miles / from work. mostly sunny, temps somewhere in the 40's. 8:38 avg.

wt 48.4 miles

5 miles / easy. rio grande prkwy. sun, 38F.

WT 46.4 miles

10.5 miles  on the LPT. late start @ 3:30 PM. mostly cloudy, temps 50+ degrees. 8:39 avg.

splits: 10:00, 8:43, 8:40, 8:39, 8:50, 8:22, 8:29, 8:21, 8:38, 8:18, (+.5@8:02 avg.)

WT 49.9 miles

easy 8 / from work, some on the high school track. cloudy, mid 40's.

WT 50.7 miles

10.5 miles  on the LPT (exact same course as the day before yesterday). mostly sunny, low 30's.

2 x 3 miles @ <HMP

splits: 9:16, 9:08, (7:41, 7:39, 7:40), 9:04, (7:45, 7:53, 7:58), 8:49, .5@8:26.

The first interval went well with a 7:40 avg. for the 3 miles. i was tired by the time i to the second set with 7:52 avg - 12 seconds per mile slower than the first./ 8:17 avg. for the run.

WT 61.2 miles

12 miles / MFT/LPT mostly cloudy, 44F. felt good today after a profound rest yesterday. tried to keep the pace steady. pretty good negative split. (first 6 miles  - 8:30 per mile avg./ second 6 miles - 8:07 per mile avg). 8:18 avg for the run.

splits: 9:00, 8:30, 8:26, 8:05, 8:36, 8:25, 8:13, 8:07, 8:13, 8:07, 8:05, 7:57.

WT 54 miles

6 miles of slow at the nature preserve. NICE weather.

WT 52 miles

10.6 miles / from work to the rio grande parkway. i would like to marry the weather. still slow and tired today.

WT 57.6 miles

4 easy miles at the MFT (track) with wife and dogs. i woke up feeling slightly under the weather and wasn't going to run today but figured it was better to get a little fresh air and light exercise rather than do nothing at all.  so this makes three runs in a row of feeling poopy. that's a lot of poop. hope whatever it is passes soon.

now off to dinner gathering #1 of 3 this weekend. let the germ swapping begin!

happy Thanksgiving fellow blogules!

easy 8 / had a couple hours at work this morning so i ran afterwards from the shop. i was quite discouraged after yesterdays run, the worst of a three day stretch of bad runs. so it was with great relief that i covered 8 miles today and began feeling some of the old familiar strength back in my legs, i took it real easy and just enjoyed the great weather and relatively quiet roads. now i'm late to Thanksgiving gathering #2 of 3 ( #3 is sunday night). grateful for this running habit.

WT 51.1 miles

12 miles nice and easy on the LPT after a short work day. Got started around 12:30 pm under sunny skies, temps in the low 40's and a chilly northwest breeze. 9:02 avg.

WT 52.6 miles

9 mile progression run on the MFT. / 8:30 avg. sun and 40F. 

splits: 9:37, 9:17, 8:48, 8:36, 8:11, 7:54, 7:43, 7:23, 9:00

WT 61.6 miles

7.3 miles  / from work, easy pace. overcast, 42F.

WT 56.9 miles

11.5 miles from work to the rio grande parkway - out and back. nice weather...maybe the nicest for awhile. very easy pace today.

WT 62.4 miles

7 miles from work and about (hilly). started out overcast and the storm moved in during my run. the last mile was steady rain with a hint of snow mixed in. 8:12 avg.

splits: 9:00, 8:08, 8:09, 8:18, 7:52, 7:51, 8:09

WT 58.8 miles