The Next Step

Honolulu, HI:  Had to change hotels because of availablity so moved out to Ko'Olina.  It is really nice out here and was able to run down along the ocean this morning.  Came back just as the sun was rising and it was really pretty.  Felt good today and just took it nice and easy.

65:49 (8:15 avg) 

Honolulu, HI: It was less humid and less windy today.  I felt good and ran easy.  About half way through started to pick it up and finished with pretty good pace. Glad to get in a good week while I was traveling.

1:20:09 (8:01 avg) 

Back home today.  Flew all night and didn't get much sleep so was pretty tired but was able to get out and run a few miles to shake the cob webs out.  It was warm (80) and humid.  Felt surprisingly well running and just ran easy but it was a decent pace.  Glad to get a run in today and I think this is high mileage week for the year so just need to keep building up.

47:25 (7:54 avg) 

Jet lag is still effecting me so didn't get out as early as normal.  It was still a great morning with temp around 63 and some light wind.  I was a little slow getting going but then quickly got up to speed.  Turned out to be a nice run.

63:36 (7:57 avg) 

Nice morning today with temp around 60, cloudy and light wind.  Didn't feel the best this morning.  I woke up last night with stomach problems and was still a little quizzy this morning.  Decided to continue with the plan to do 5 x 1200 today with a 400 recovery.  Goal was to run them around 6:08 pace.  Did a warmup and then started.  The first one was a little sluggish getting going but felt good on the second and third.  The forth one I was losing it on the last lap and slowed down and then struggled on the final one.  Here are the splits:

1st - 4:34 (6:05 pace)

2nd - 4:32 (6:03 pace)

3rd - 4:34 (6:05 pace)

4th - 4:38 (6:10 pace)

5th - 4:41 (6:14 pace)

Would have liked to be able to hold pace for all the repeats but was still glad that I completed the workout.  It will be something to build on. 

It was warmer (73) and very humid this morning.  I was tired this morning and just ran easy.  I got a cramp in my calf about a 1/2 mile from finishing and had to stop and stretch it out.  Felt better after that.

66:11 (8:16 avg) 

Warm (73) and humid this morning.  Still felt tired this morning.  I did start to feel a little better after a couple of miles.  I am cutting back because I have been feeling kind of run down plus I have a race on Sat and would like to be fresh.

40:26 (8:05 avg) 

Cooler today but still humid.  Still felt tired this morning and not much energy.  Just did a short run since I have a race tomorrow and trying to get my energy back.  Hope I feel better tomorrow.

32:30 (8:08 avg) 

I have decided to run some shorter races and try to focus on improving my speed while I am trying to build back up for longer races.  It has been a long time since I have raced this distance so wasn't sure what to expect.  I thought I would start out around 6:20 pace and see what happen.  

I did a 2 mile warmup before the race and I wasn't feeling the best.  For some reason I have been dragging this week.  Got a good start to the race and was able to into a good pace.  I felt pretty good the first mile but could tell I was probably a little quick for holding it the whole way.  Ran the first mile in 6:21 so was where I wanted to be.  The second mile I tired to maintain but just started drifting off of the pace and came through in 6:26.  I started to get concerned that I might blow up so I backed off a little the third mile for a 6:30.  I really wanted to push the 4th mile but just couldn't find the energy to pick it up and slowed more to a 6:33.  The last mile I had a guy in front of me that seemed to be coming back so just focused on trying to catch.  I finally caught him with about a 1/4 mile to and had to push it hard to stay in front of him to the finish.  That helped me pick it up a little for a 6:31 last mile.

Overall I have mixed feelings on the race.  I think this is actually a PR for me but I haven't ran this distance much so not really a big deal.  I thought going I might be in better shape than I ran but I have to look at it as a building process.  I am still building back up from not running much the last couple of years plus my mileage is still not very high and I can tell that I don't have the strength to hold the pace.  This definitely lets me know where I am and is something to build on. 

Pretty nice morning but still humid.  Felt pretty good today.  Started off real easy but then got into a decent pace. Turned out to be a good run.

63:11 (7:54 avg) 

Great morning.  Cool (58) and windy.  I was sore this morning from a strength workout I did over the weekend.  Shows I need some work in this area.  After getting loosened up I felt pretty good.  Did 8x100m strides toward the end.

64:07 (8:01 avg) 

Beautiful morning today.  Temp was in mid 50's and windy.  Can't believe this weather in Aug.  Today I planned to go to the track to run 5 x 1200 but when I got there they we having PE class with a bunch of kids on the track.  Changed plans and ran on the road and did 6 x 4:00 with a 2:00 recovery.  I didn't have my Garmin with me so not sure on pace but I did push them pretty good and was really feeling it on the last couple.  It is nice to be able to get the feedback on times but was nice just to run by feel as well.  Despite the change of plans I was happy with the workout.

Awesome morning today.  It was in the low 50's and light wind.  Is this really Aug?  Felt good this morning after yesterday's workout.  Just took it real easy and enjoyed the morning.

66:18 (8:17 avg) 

Another beautiful morning.  Temp in mid 50's.  Did a little longer run today because tomorrow is going to be busy.  Felt kind of tired getting started but started feel better after a couple of miles. Started picking it up after 5 miles and then ran the last 3 at MP in 7:10, 7:02, 6:47.  Nice finish to a good run.

1:33:16 (7:46 avg) 

The string of beautiful mornings continues.  Mid 50's this morning.  I was really dragging this morning.  Didn't seem to have much energy.  Just took it easy and hopefully the recovery day will do the trick.

57:02 (8:09 avg) 

Had some free time this afternoon so got in a few miles.  It was warm (84) but didn't feel too bad.  Just ran easy and enjoyed the afternoon.

40:36 (8:07 avg) 

Nice morning with temp around 60.  Going to be busy toward the end of the week so got in my long run today.  Felt good and gradually picked up the pace as I went along.  Nothing fast just gradual.  Longest run in awhile and felt good after so was happy about that.

1:52:05 (8:00 avg) 

Nice morning today.  Temp 61, no wind but humidity starting to increase.  Today planned a track session with 4 x 200 then 6 x 400.  Started out with a two mile warmup and my legs were tired and felt sluggish.  Felt better after the warmup but not sharp.  Did the 200s in: 42, 42, 42, 41 which was right on plan.  Did a lap recovery between sets then did the 400s in 85, 86, 84, 85, 85, 85.  Most of these felt good but the last couple started feeling the effort more but didn't have to push too hard.  Nice workout after the long run yesterday and starting to fell stronger.

Nice morning today but can feel the humidity getting higher.  I was tired this morning.  Legs just didn't have much energy.  This has definitely been an increase in running this week so feeling the effects. Hopefully, will pay off later.

1:21:59 (8:12 avg) 

Pretty nice morning temp in mid 60's and humid.  I was tired again this morning.  The legs felt heavy and lifeless.  Wanted to do a tempo today so decided to break it up and do 2 x 2miles with 1/2 jog between.  Did a couple of miles then started the tempo.  It was hard getting going but started to feel better as I went along.  End the 1st on feeling decent.  After 1/2 mile jog started the second and again.  Was hard starting but then got going better.  The 2nd one got a little tough toward the end and could really tell I was running on tired legs.  Overall I think it was a good workout for being tired.  Made me feel like I was pushing toward the last part of a race.  Here are the times:

1st - 6:47, 6:33

2nd - 6:39, 6:36 

Springfield, MO:  Taking our daughter to college this weekend.  Got in a few miles before we went over for her meetings at school.  Just an easy run and felt pretty good.

40:13 (8:02 avg)

Moving our daughter into her dorm today.  Really busy day and trying to take advantage of the time that we have with her before we have to leave.

Springfield, MO: Pretty nice morning.  Low 70's and humid.  Felt pretty good and just ran easy. I did 5 x 100m strides toward the end.  About a 1/2 mile into the run I saw a lady in the road trying to get a snapping turtle out of the road.  It was really big and went over to help her get it out of the road.  It was snapping at us pretty good.  A guy in a work van stopped and he had some things we could use to keep it from snapping us while we dragged it out of the road.

54:56 (7:51 avg)

Warm (73) and humid this morning. Felt good this morning. Ran nice and easy most of the way then picked it up the last 4 miles.  Nice run.

1:15:11 (7:56 avg)

San Diego, CA:  Nice morning for running.  Temp around 70 with low humidity.  Today the plan is for 6 x 3:00 at 6:12 pace with 2:00 recovery.  It was dark out so hard to check the time on the Garmin so mostly had to run these by feel.  The first couple my legs were tired from the long run yesterday then felt better on the next two. The last two my legs started feeling better but after I got back those were my best two time wise.  I didn't run them as consistently as I would have liked but without any feedback it was hard to tell how fast I was going.  Just glad to get a solid workout in while I am traveling.  Here are my avg paces for the 6 repeats: 6:19, 6:15, 6:12, 6:15, 6:07, 6:07.

San Diego, CA: Another great morning.  Felt pretty good this morning and ran easy.  Toward the end was feeling some fatigue in the legs which I guess is expected with the increase in mileage.  

1:28:48 (8:04 avg)

San Diego, CA:  Another nice morning.  Got out real early so I could make my morning flight.  I just easy and then added on 8 x 100m strides toward the end.  Felt pretty good.

56:40 (8:06 avg)

Slept in a little later becasue of jet lag and didn't have a lot of time this morning so only got in 5 miles.  Probably worked out though because I was tired.  Just took it easy and try to get some energy back.

41:28 (8:17 avg)

Hot and humid this morning.  Still felt tired but a little better than yesterday.  Just took it easy but did pick it up a couple of times to 5k pace just to stretch out the legs.

Turned out to be a really good month for me.  The first time over 200 miles for the month in over a year.  Hope to keep building up and see some improvement in speed.

64:59 (8:08 avg)