The Next Step

Pretty good morning for a race. It was warm (72) and humid but at least it was overcast and only a light wind.  Ran a two mile warm up before the race and felt ok.  For some reason it always takes me a while to get going after a day off.  Goal for today was something around 6:20 pace.  So tried to not get crazy at the start and keep it reasonable.  Got started cleanly and settled into a good pace.  The race strung out pretty quickly so was running by myself after about a 1/2.  Came through the first mile in 6:19 so was pretty much where I wanted to be.  The second mile I kind of settled in and then realized that I was slowly down more so started trying to pick off some runners ahead. This helped me get back closer to pace but still slowed to a 6:25.  I was catching some runners so that kept me moviated but I still was a little off from where I wanted to be.  In hindsight I think I could have pushed this mile more but was holding too much back.  Third mile was 6:25.  Since I had held back some I was able to pick it up the last mile and passed a couple of more runners and was happy to come through in 6:13.  Overall I felt OK with the race.  The time was about what I expected but pretty much on par with my last race so no real improvement.  I ran this same race in 2009 and was only 17 seconds slower this year so pretty good considering I am still building back up my mileage and I am 4 years older.  I still have a ways to go to get ready to run a decent half in Nov but I think these shorter races are helping me get back into the racing mode and creating a foundation to build some speed on.

Beautiful morning today.  The temp was in the mid 50's and the humidity much lower.  I was dragging a little this moring from the race yesterday but after a few miles started to feel better.  Just kept it easy today to recover some from yesterday.  Going to try to get in a couple of workouts this week and get back on schedule for the half in Nov.

1:20:04 (8:01 avg)

Huntsville, AL: It was a nice morning.  Temp in mid 60's but humidity was low.  Felt a little tired this morning but felt better after a couple of miles.  Today planned on 8 x 200 and 4 x 400.  I did this on the road so just used the Garmin to approximate the distance and then repeat it.  Felt good on the 200's and ran them controlled but fast.  Didn't push to hard.  The 400's went pretty well also but last couple felt my legs getting heavy. The 400s were harder to control the pace since I didn't have any time feedback like I can get on the track. Overall pretty good workout.  Here are the splits:

200: 39, 38, 40, 39, 40, 40, 39, 39

400: 82, 84, 86, 81

Huntsville, AL: Another nice morning.  It was 64 so felt pretty good.  Just ran easy today for a nice recovery run.  Just enjoyed the morning and didn't check the time until I finished.  

59:16 (8:28 avg)

Huntsville, AL: pretty nice morning with temp in mid 60's and lower humidity. I was thinking of running a tempo today but my Garmin battery died and I really wanted to know what I was running so just ran easy. Been a little tired this week so can probably use the easy day. Felt ok and just ran by feel since I didn't have any time. Tired to keep it real easy.

Really nice morning. Temp was in the upper 50's and felt nice out. Ran over to NP park and did five laps on the trail. Felt pretty good today and kept if easy most of the way. Picked up that last three miles and ran them in the low to mid 7 minute range. This is my longest run this year and feels good to be stretching it out some.

2:08:04 (8:00 avg)

A little warmer and more humid this morning but not too bad.  Felt really good this morning after resting up from the long run.  Just ran along easy and gradually picked up the pace as I went along.  Nice start to the week.

1:18:57 (7:54 avg)

It was warm (74) and really humid this morning.  Went to the track to run 6 x 800 at around 6:00 pace with 400 recovery.  Ran a couple of miles to warmup. My left leg was really sore right behind my knee.  Not sure what I did but might have sore/hurt from playing basketbal with some kids at church.  It felt better after warming up so I started the 800s.  My legs felt heavy tired running the first couple so I knew I would have to push through to get these done at this pace.  The last couple were tough but glad that I was able to stay on pace. Finished with a 1 1/2 cooldown.  Here are the splits:

3:01, 3:00, 3:00, 3:00, 2:59, 2:59

Another warm (72) and very humid morning.  I was dragging this morning.  My legs felt heavy and I never got going.  Not sure if it was the workout yesterday or maybe the warmer weather taking it out of me.  Just glad to get this one done.

1:13:58 (8:13 avg)

It was warm (73), humid and rainy this morning.  I still felt tired and sluggish today.  I planned to do 6 mile MP run today but wasn't sure about it the way I felt.  Decided to give it a try.  I did a 2 mile warmup and felt ok then started the MP run.  It was hard getting going but felt a little better after the first mile.  The second mile was ok but I could tell I was pushing harder than I should for MP.  The third mile my legs started to feel heavy and on the forth I was feeling really tired and my legs felt like lead.  Decided to back off after 4 miles as I just didn't have it.  Even felt tired running easy to finish up.  The splits we on target 7:07, 7:11, 7:07, 7:06 but had to push too hard to hit them.

Ahhh! Cool weather.  Great morning with temp in 50's.  Felt a little better today but still kind of tired.  Also, had some pain in my right thigh.  Just kind of tight and hurting a little hopefully won't cause any problems. Took it real easy just trying to recover and get some energy back.

59:26 (8:29 avg)

Beautiful morning for running.  Temp was around 45, sunny and no wind.  Perfect.  I have been tired all week so was a little worried about going long today.  Surprisingly I felt good this morning and after a mile to get loosened up I felt good.  I kept it pretty easy through the first 10 miles then picked it up a bit and felt good.  I did have some cramping in my thigh at about 14 miles but nothing too bad.  Good to end the week feeling better.

2:07:50 (7:59 avg)

Great morning for running.  Temp of 58, cloudy and light wind.  Felt good this morning.  Started off easy and then got into a good groove after a few miles.  Nice start to the week.

1:28: 51 (8:05 avg)

Huntsville, AL: Pretty nice morning.  Temp around 65 and a little humid.  Today's plan was to run a 5 mile tempo at around 6:45 pace.  I started out with a 2 mile warm up and felt kind of tired start but after a mile or so started feel good.  Wasn't sure what to expect with the tempo because my last few were not very good.  Started the tempo and the first mile was ok but started feeling better toward the end of the first mile.  The second mile settled into a good pace and didn't feel like I had to push it to stay on pace.  By the third mile started clicking good.  I came through faster than expected and tried to ease up a little because I wanted to make it for 5 miles.  The forth mile was still fast even though I felt like I was easing up.  The last mile went smooth and didn't have to push too hard to get it finished.  

Here are the spilts: 6:44, 6:42, 6:32, 6:34, 6:27.  

Really happy with the way this turned out.  I haven't had a good tempo in awhile so this was a definite confidence booster. Hopefully, this is something I can build on for future workouts/races.

Huntsville, AL: I thought that I set the alarm to get out early for a run but I guess I didn't do it correctly in the hotel because I woke up late had to rush to get ready and then had meetings all day.  Was pretty bummed out that I didn't get a run in.

Huntsville, AL: Warm and humid this morning.  Just a nice easy recovery run.  Enjoyed the morning sun rise and felt ok today.

66:06 (8:16 avg)

It was warm (70) and humid this morning.  Was kind of tired after driving back from Huntsville and getting in late last night.  Today planned 6 x 1/2 mile.  I did this on the road just using my Garmin so it was hard to judge pace and stay on target. Did a 2 mile warmup and was kind of dragging so wasn't to sure about the repearts but started anyway. The first one was tough getting going but turned out ok.  Felt good on the 2nd and 3rd ones.  The 4th one was a little bit of a struggle and got off pace a few times.  Had to push it on the 5th one and really pushed the last one.  Here are the splits:

1st - 3:05

2nd - 3:02

3rd -2:59

4th - 3:05

5th - 3:06

6th - 3:03

Pretty happy with these for doing them on the road.  I had to stop for cars on the 4th and 5th so kind of through me off.  Just glad to get in a good workout and try to keep building up.

Nice morning today.  Went out planning to do a long run.  I was thinking I might if go 18 if I felt good.  I ran about 3 miles and my left hamstring really tightened up.  I tried stretching it out several times but couldn't get it to feel better.  Thought I better head back before I caused too much damage.  It hurt most of the way back and has been tender all day. I hope this is not something that sets me back for awhile.  I feel like I am starting to get into shape and don't want to lose the hard work I have done.  I will massage, ice and rest and see how it goes.

Just went out this morning to test the hamstring to see if it was good enough to run on.  After stretching and walking some I ran a mile and it was ok.  Still a little pain but nothing bad. Decided I should give it another day of rest, stretching and ice then see how it felt tomorrow.  I don't want to do anything stupid at this point and have a major set back.  Hoping a few days of rest and will be back in business.

Went out this morning and tested the leg again.  I probably could have ran on it but had some pain so decided to give it a couple more days of rest.  I am traveling tomorrow so won't run and will try to get going again on Thur.  Hoping that it is better then and I can get back to training.

Honolulu, HI: typical morning here. Warm and humid. Wanted to see if the hamstring was good after taking several days off. Stretched out and felt good. Started off easy to see how it would go. Didn't have any problems but didn't want to push too much the first day back so kept it short. Had a little tightness but no pain so was thankful for that. Ran out to Diamond Head and back. Want to go a little further tomorrow.

41:21 (8:16 avg)

Honolulu, HI: It was warm (75) and humid this morning with light wind.  Felt pretty good this morning.  Ran up around Diamond Head and back.  The hamstring felt good.  It was a little tight but no soreness so hopeful that I won't have any more problems.  Plan on running easy for a few days until I am sure it is solid.

67:12 (8:24 avg)

Honolulu, HI: Warm (74) and windy this morning.  Ran the route up around Diamond Head and back.  I was out a little later this monring and there were a ton of people out running.  Really cool to see that many people out.  I felt pretty good today and no problems with the hamstring on this longer run.

1:38:44 (8:14 avg)

Honolulu, HI: Basically the same weather everyday. Warm (74) and windy.  Ran the same route out around Diamond Head.  It was cool this morning because they were just starting a 100 mile bike event around the island.  There were probably about a 1000 cyclists starting out.  I got to see them as I ran up around Diamond head so it was cool them all flying past as they went back down the hill.  Felt good today.  I picked up the last part and ran the last two miles at MP.  Just wanted to test the hamstring with some faster running.  So far so good.  May try a tempo run in a couple of days.

56:08 (8:01 avg)

Honolulu, HI: Same weather again this morning but a little less wind.  Did the run up around DIamond Head.  Really glad to be able to get some work on the hills.  I am definitely feeling it in my legs.  Had a little soreness in my thighs.  Could be from the downhills which I am not used to.  Also, legs felt more tired today.  Probably from pretty quick build up after taking off time with the hamstring.

1:21:24 (8:05 avg)