The Next Step

Nice day today.  Temp around 50 but pretty windy.  Felt good today and ran easy most of the way.  Added 6 x 100m strides toward the end.  Need to get the legs used to running faster again.  Hoping to build up to some speed work soon.

55:32 (7:56 avg) 

Nice day out today with temp around 50 and windy.  I didn't feel the best today.  Just a little sluggish.  Had to do the long run today since I will be working at school all day tomorrow for girls musical set.  It was nice to get the miles in and the pace was good just not a lot of bounce in the legs.  Still building up so I expect this.

1:29:14 (8:07 avg) 

Cool and misty rain today.  Temp around 40 but no wind.  Felt ok today after longer run yesterday.  Just took it easy today for a nice recovery run.  Turned out to be a pretty good week.  Definitely something to build on.

 49:14 (8:12 avg) 

It was cold this morning (25) but luckily no wind.  Was a little sluggish this morning and just took it easy.  For some reason I seem to always feel a little sluggish after a day off.  Need to get in some decent runs this week but have a difficult travel schedule so will see how it goes.

66:57 (8:24 avg) 

It was cool again this morning (28) but not windy.  Today the plan was to do a 4 mile tempo at around 6:55 pace.  Felt pretty good doing a 3 mile warmup then started the tempo.  It was tough getting started the first mile but after about a 1/2 mile started to get into a groove.  Felt good on the 2nd and 3rd miles and most of the 4th.  Was starting to feel it toward the end of the 4th mile but I had picked up the pace some.  Ended up running 6:55, 6:53, 6:43, 6:42.  Was happy with the run and it felt good to put in a hard effort again.  It has been a long time since I have really had any decent training so it is feeling good to get back into it.

60:52 (7:36 avg) 

Philadelphia, PA: Had early morning meetings and it was raining out so ran on hotel TM.  Felt pretty good this morning even though it was earlier than normal for me.  I just did an easy run but picked it up gradually as I went along.

57:27 (8:13 avg) 

Washington, DC:  Had early morning meetings so had to run early on hotel TM.  Just did an easy run today.  Wanted to do something faster but just kind of went through the motions since I was tired.  Glad to get the miles in and will fight another day.

Nice day today.  It was warm but windy.  Today planned 4 x 800m at around 6:00 to 6:10 pace.  I just did the intervals on the road and just used my Garmin to check pace so didn't get real splits.  This is the first time I have done a workout this this in awhile so was just trying to get the legs used to it.  It went pretty well the first couple didn't seem to bad.  Started to feel it more on the 3rd and pushed the 4th pretty good.  Overall felt good with the workout and next time I might try it on the track and get some real splits.

62:23 (7:48 avg) 

Worked all day at the kids school so didn't get to run.  Normally don't run on Sunday but since I missed yesterday I got one in.  It was super windy today (30+ mph) so I just ran on the TM. Felt good and glad to get the week off to a good start.

55:14 (7:54 avg) 

It was cool (37) and very windy today.  The wind made it feel colder than it was.  Not looking forward to winter running.  I felt good today but just did an easy run.  I had planned to go longer today but the day got away from me and didn't have the time.  Just want to keep consistent and build up the miles.

65:04 (8:08 avg) 

It was cool and windy today with temp around 38.  Did a 3 mile warmup and then did a 4 mile tempo.  I planned on going around 6:50 pace.  Ended up doing 6:51, 6:47, 6:47, 6:41.  The first mile I didn't know if I would be able to keep the pace but started to feel better as I went along.  The last mile I was starting to feel it a little but was happy to end up faster.  It is nice to see some improvement but I still have a long way to go. Was running this pace for a half with no problem last year so I will build on it and hope to continue to improve.

60:46 (7:46 avg) 

It was cool (35) and windy again today.  Just did an easy recovery run today.  Felt pretty good.  A little sluggish at the start but felt better after a couple of miles.

57:27 (8:13 avg) 

Nice day today around 45 and light wind.  Felt good today and running came pretty easy.  I added in 8 x 100m strides at the end to shake out the legs and get used to some faster running.  

54:58 (7:51 avg) 

Great day today with temp around 48 and light wind.  I felt really good today so turned this into more of a steady state run. It was nice just ran by feel comfortable without pushing too hard.  I am calling a lot of it MP but not really sure what that is right now. Wish every run was like this one.

60:55 (7:37 avg) 

Cool this morning (29) but sunny and no wind so it felt nice.  I have family coming in today so didn't have a lot of time.  I would have liked to go farther but glad to get in some miles before a busy day. I felt pretty good and just took it easy.

58:41 (8:23 avg) 

Beautiful day today with temp around 58 and light wind.  Felt good today after rest day yesterday.  Ran about 3 miles easy then did 1:00, 2:00, 3:00, 4:00, 3:00, 2:00, 1:00 at around 6:00 pace with equal recovery.  Ran these just by feel and working up to do more structured workouts. Felt pretty good doing these but was feeling it in my legs the last couple.  Nice start to the week.

68:24 (7:36 avg) 

Nice morning with temp around 45 and light wind.  Just a real easy recovery run today.  Felt a little sluggish and just went slow the whole way.  Got a side cramp for a couple of miles which didn't help.  

60:01 (8:34 avg) 

A little cooler this morning (39) but still very nice for this time of year.  Felt tired and sluggish this morning.  Felt old, stiff and no energy.  Felt a little better as I went along but was just dragging.  I did do 6 x 100m strides to try to shake the legs out.  I am running in the Drumstick Dash in the morning so hope I feel better for that.

57:04 (8:07 avg) 

Nice morning for the race with temp in mid 40's and light wind.  This was my first race in over two years so didn't really know what to expect.  Planned to run it just faster than I have been doing tempo runs and see how it went.  This is a big event with around 15,000 runners.  I positioned myself a little too far back at the start because once we got going I was slowed down by other runners and had to use extra energy weaving through a bunch of people.  I was hoping for sub 6:30 the whole way but could only get a 6:41 the first mile because of the slow down.  After that got into the clear and was able to establish a better pace.  Felt good on the second mile and came through in 6:23.  Was still felling good and picked it up some more on the 3rd mile for a 6:18.  The forth mile I was feeling good but kind of lost my focus some and slow to a 6:29.  Was able to pick it up over the last .6 and finished that closer to 6:20.  Was happy with the time as I averaged 6:28 pace so accomplished my goal but in hindsight felt I could have gone faster.  The first mile hurt me and I was a little too conseravtive toward the end.  It was good to get back to racing and hopefully with some more races I will get better at knowing where I am at fitness wise and do a better job of pacing.  I had a special treat this year as my daughter ran.  She had an amazing time and said she would like to do more races.  She hadn't done much running coming in but was able to run the whole way and I think it motivated her to run more. Great way to start Thanksgiving day!  Happy Thanksgiving everyone!!

Slept in today since we were up super late last night. I ended up running later in the day.  It was super windy outside (25+) so ran on the TM.  Felt pretty good after the race yesterday but just ran easy.  Nothing special.

65:10 (8:09 avg) 

Cold (25) and windy this morning.  Didn't have much time since we were going to meet our family for late Thanksgiving.  Felt pretty good and added in 5 x 100m hill sprints. Might be able to get another run in later today.

51:06 (8:31 avg)

Nice day (41) but pretty windy.  We are heading out of town for a college visit with my daughter but was able to get in a few miles before we left.  Felt good today and running came easy.  Just ran by feel and seemed to pick it up as I went along.

38:51 (7:47 avg) 

Springfield, MO:  Visting a college with my daughter (that is hard to believe, where does time go) so did a quick run on the hotel TM.  Felt good but just ran easy.

49:29 (8:15 avg)

Not a bad day but a little cool (33) and windy. Felt good today and ran easy for the first 4 miles then picked it up on the last 4 miles to around 7:30 pace.  Just nice and smooth with no forcing the pace.  

63:20 (7:55 avg) 

Nice day (42) with some wind.  Felt pretty good but just ran easy today.  Thought about doing a workout today but was rushing around today and just didn't get into.  Need to do something fast tomorrow.

71:10 (7:55 avg) 

Nice day (45) and windy.  Felt kind of sluggish today but wanted to do a tempo.  I planned 4 miles at 6:45.  I started the tempo and felt tired but kept it going for the first mile.  Started having some cramps in my left calf so slowed down to MP and it got better.  After about a mile at MP started hurting again so slowed down to a jog.  It really started to hurt toward the end. Need some stretching and massage.

Gatlinburg, TN:  Hiking in the Smoky Mountains.  Did 8 miles today on a beautiful day.  Calf was still very sore from yesterday but seemed to loosen up some as I went along.  Not sure I could have ran today on it.