Philippians 4:13

4M in the morning after getting up a bit later to allow it to warmup (3M easy, 1M tempo) then got back to came to break it down and head home.  Family had a great time, starting getting Kami and I to think that we need to look into a camper as we are outgrowing the tent approach.

Trigon 1 - 504 miles  Total time: 26:17

4M in the early evening after getting home and the rest of the family resting/watching a movie.  Easy mile (6:35), MP (6:16), slow MP (6:26) and a final slow MP mile (6:28).

Trigon 2 - 447 miles  Total time:  25:57

8M early this morning down standard Sunnyside route.  Nice and easy 7:45ish pace.  Left leg about 99% back, right ankle twinging a bit but nothing to worry about.  Felt good.  Will try to get a good run in at lunch then the next 3 days on business travel so I have no clue what kind of mileage I will get in.

Trigon 2 - 455 miles   Total time: 1:02:44

6M at lunch on a hot and calm day.  Got in 1 MP mile and the rest were between 6:35-6:50.  Overall an ok run but started to feel a cramp coming on in my leg hamstring so I just finished it up easy at an avg. 6:38 pace for the run.

HRC Stratos - 19 miles

Out the door at 4:15 for my standard 8M on the Sunnyside route.  Nothing special to report, just a nice easy run with a pit stop at home at 7M.  Now off on business trip where I hope to get at least a few runs in before and after meetings and flights. 

Total time: 1:02:00  (Trigon 2 - 463 miles)

Arrived in Maryland and got the hotel, then went out for a run before hooking up with the other guys for dinner.  5.75M around town at a decent clip with a 6:20 and a 6:06 mile in there.  Found the HS track and did a 1/4 in 65 seconds then headed back to the hotel. Good weather for Maryland in August, not too hot, low humidity and a slight wind.

total time: 35:30  (HRC Stratos 26 miles)

7M around town from the hotel early (4:45) as we have early meetings today.  Same basic route as yesterday to downtown and back via the HS, only this time did 5X400 with 200m rest.  Slow 400's as I was still trying to wake up (avg. 1:32) but at least got some MP work in.  Now off to meetings and maybe a run this evening (unless we go to an Orioles game!)

Total time: 50:45  (Stratos - 33 miles)

6.65M on a beautiful evening in Baltimore.  Went out after a good dinner with the guys, but too soon after such a big dinner (too much salad bar, and that last beer was too much!)  About 2M in, I had to stop and puke as the pressure on my stomach was too much.  Feeling better but still running a little slower, I followed the map I had for a 5M run, but obviously got a bit lost and ended up going long on a pretty hilly course.  Heading back tomorrow, but plenty of time in the morning for a good run.

Stratos - 40 miles  Total time: 48:30

9M on a very nice morning and feeling a lot better than on the run 9 hours ago.  Took the same basic loop as last night but in the light this time.  Got onto the BWI trail for a while, I will have to run this one the next time I am in town (it is a nice looking 9M loop around the airport).  Felt good for a early morning hill workout.

Total time: 1:05:35  (Stratos - 49 miles)

After a long day of travel yesterday (a 3 hour delay in Cincinnati due to mechanical problems with the plane), I got out for an easy 7M on a chilly morning.  Started out wearing my Trigon's and immediately ran back home to change shoes and retire these as my achilles started feeling it right away.  After changing into the Stratos, a good run at a 7:27 pace.  Will get out for 6-8M at lunch today.  It is good to be home.

Total time: 52:10  (Stratos - 56 miles)

Nice 7M run on a beautiful day at lunch...65 degrees, sunny and a light wind.  1M warmup (6:39), then some 50/50 miles of tempo and MP for the next 5M, then a cooldown mile.  The total run ended up with a nice and easy 6:22 avearge pace.  Felt great, no pain or any fatigue, just a simply fun run.

total time: 44:30 (Stratos - 63 miles)

16M solo run early this chilly morning.  Got up early to start the run at 5:15 and head to Community Park to see if anyone would show up for the group run (no one did).  Went out for the rest of the uneventful run at an avg. 7:35ish pace for the entire run.  Not too motivated this morning as I had not run this cold in a while, so I almost quit at 8M but kept going to finish it off.

Total time: 2:02:00

2M with the kids at a Kids Run this morning.  Ran 0.75M with Katelyn as she finished 6th out of about 100 kids.  Then I ran 1.25M with Justin with him finishing 7th out of about 90 kids.  A fun event put on by a local ped's clinic to promote physical activity.  Every kid got a medal, a t-shirt and a backpack...and it was free!

New Stratos (2) - 18 miles