The Next Step

Stayed up late last night bringing in the New Year with some friends at our house so sleep in today.  Not the best way to start the New Year but just felt lazy all day.  I finally got on the TM and ran 6 miles while watching football.  It was 10 degrees out and 20 mph wind so couldn't get excited about going outside.  Hopefully, tomorrow I will have more motivation after getting some rest.  I am going to lay out my running goals for the year over the next few days so maybe that will get me fired up.

47:20 (7:54 avg)

It was cold today (10) with a wind chill around 0.  I ran today so that I wouldn't have to run much against the wind.  My wife dropped me off so I could do this and it really helped.  Otherwise I would have had to go out with the wind and then turn around and finish against the wind.  I felt really good today.  I started off faster than normal to get some heat built up and just kind of stayed with the pace.  I finished off a full week of running so next week I will try to build backup to normal mileage.

1:16:10 (7:28 avg)

It was my first day back at work in over a week so wanted to get started and try to get organized so I thought I would run at lunch but the day got away from me and I didn't end up running until around 6pm.  Stayed inside on the TM and was only able to get in 6 miles before dinner.  I have to get started early in the morning and get back on schedule.  I felt good running but I have to take it back up a few notches.  I was hopeful for a good mileage week but I am not off to a good start.

46:01 (7:40 avg)

Getting off to a rough start this year.  My wife had an early morning meeting at school so I stayed with the kids then took them to school.  After that I had meetings for work so didn't get to run until after work.  I squeezed in a few miles between dinner and helping the kids with some school work.  I have to get back into the early morning routine.

I felt good running and wanted to make the most of the short time that I had on the TM.  I did 10 x 1 min at 5% grade followed by 1 min recovery.  After that I kicked up the pace and ran a 1/2 mile around 6:25 pace.  It was good to get in a little work in the short time.

45:10 (7:32 avg)

It was cold this morning (12) and windy.  I ran the 1 mile loop around our neighborhood because it was dark and I didn't want to do an out and back route because of the wind.  The way the wind was blowing I would have been out with the wind and then had to run back into the wind on the way back.  This is not much fun when you get all sweaty running with the wind then turn around and run back into the freezing wind.  The loop let me stay more regulated since it varied between with the wind and into the wind. I felt pretty good and just ran easy.  I stayed pretty warm even though the wind chill was around -5.

62:24 (7:48 avg)

We had a snow storm move in lat night so the roads were in rough shape this morning and didn't want to risk getting out with the crazy drivers so stayed in on the TM.  I just ran easy today.  I felt tired this morning for some reason.  I still have not got back into a good sleep routine from the Christmas break so that could be it.  Running wise it was good no problems.  I wanted to get in a second run today but just couldn't work it in.  

54:20 (7:46 avg)

Yesterday was a total blowoff day.  I stayed up late watching the football game than had a busy day at work and with the family.  I probably could have found some time to squeeze in a run but was just lacking on motivation.  Need to get going again.

 Today there was more snow and the roads are still a mess so I stayed inside on the TM.  I felt good and ran easy.  As I went along I gradually increased the pace and finished at around 7:10 pace.  It was a good run and nice to finally get in a decent run.  Hopefully, this will be something that I can build on.

1:30:59 (7:35 avg)

Scottsdale, AZ: I traveled out here yesterday so didn't get a run in.  I was able to get out early this morning but didn't really know the area that well so ended up doing some explorering and a lot of back tracking.  I just ran easy and controlled.  It was cooler than I expected (around 43) and I just packed shorts and short sleeve shirts so it was a cool run.  It is still 100% better than the weather in Indy so I won't complain.  I am at a sales meeting so our days are packed and no chance for a second run.

62:24 (7:48 avg)

Scottsdale, AZ:  It was warmer this morning around 50.  A great morning for running.  I ran some unstructured intervals this morning.  I did 6 intervals just on feel for what I thought would be around a 1/2 mile.  I did check my pace and was running them between 6:00 and 6:30 pace.  I did about an equal time recovery after each interval.  It was dark so I only checked my pace as I went under a light.  The goal was to just get the legs used to some faster running before doing some more structured intervals later.  I felt pretty good but was feeling tried on the last one.

68:35 (7:38 avg)

Scottsdale, AZ:  I really had a hard time getting out of the bed this morning.  We have had some really long days out here and not sleeping great.  It was a nice morning in the high 40's with light wind.  I felt sluggish running as well and just took it real easy today.  I did feel a little better toward the end. 

55:44 (7:58 avg)

Scottsdale, AZ:  It was a nice morning today around 50.  I felt much better today so planned to do some MP miles.  I did a few miles easy and then ran 4 miles at MP.  I felt good during these miles and felt like I could have pushed it more.  Here are the splits for the MP miles: 7:02, 6:53, 6:55, 6:40.  I didn't get as many miles in as I wanted while down here but I am glad I got a run in every day.  We were extremely busy and these are the kinds of weeks where I have missed days in the past.  I can't afford to do that this year with Boston looming.

50:11 (7:09 avg)

Back home after a long week on the road.  I was really tired this morning since I got in pretty late last night and then had trouble going to sleep.  I slept in a little because of this so had to wait to run after work.  I didn't have a lot of time because of family activities so only got in 7 miles.  I felt good today and the weather was nice for here (40 and windy).  Hopefully, I can get a long run in tomorrow.

52:56 (7:33 avg)

It was cool 32, misty and some wind this morning.  I wanted to stretch out my distance today and start getting back to the long runs.  I want to get back to the 20 range as soon as I can so that I can incorporate some long MP runs into my training before Boston.  I felt ok this morning and ran a few easy miles before getting into a good pace.  I felt good up until around 12 miles and ran out of gas a little.  I didn't take anything to drink or any gels with me so I think I was just running out of energy.  Even though I didn't feel the best I stayed at the same pace the rest of the way.  I was glad to get a longer run in now I hope I can get my overall mileage up next week and get back into a good routine. 

1:56:03 (7:44 avg)

It was 28 with some wind this morning.  I just did an easy run down 300 to 700 and then a lap around the park.  I felt pretty good this morning just a little sluggish from the long run the other day.  I am still trying to get used to getting my mileage back up.  I hope this week will be a good week since I am at home this week with no travel.  Going to do some work today then enjoy the rest of MLK day with the family.

61:38 (7:40 avg)

Ran after work today so it was dark and I stayed inside on the TM.  The plan for today was a tempo run.  I started off with an easy 1.5 miles.  I felt ok warming up but wasn't sure if I would be able to run the tempo as I expected at around 6:15 to 6:20 pace.  After the warm up I kicked it up to MP for about a 1/2 mile to get the legs moving.  Then started the tempo.  I felt good running the tempo so gradually increased the pace as I went.  Here are the mile splits: 6:25, 6:17, 6:13, 6:07.  Turned out to be a good run but I never know what this means when I go outside.  I think I can run faster on the treadmill than outside especially on tempos.  Hopefully, next week I will get to test this out and run a tempo outside to compare.

49:35 (7:05 avg)

It was around 30 this morning but pretty windy.  I just ran easy today and ran the first half of the run into the wind.  This was cold but running back with the wind felt much better.  I felt pretty good today and would have liked to have run further but had to get back for work.  Still trying to ramp up the mileage and not doing a very good job of it so far.  I really need to get some doubles in to help.  It is very hard to run long runs during the week right now with the lack of daylight and I don't really have a good place to run when its dark.  Need to look for some different options.

69:45 (7:45 avg)

We had freezing rain this morning and about fell in the drive way so thought I would wait until later in the day to run when it warmed up.  It did warm up enough to melt the ice but it rained all day and I didn't feel like running in cold rain so ran on the TM after work.  I did an easy couple of miles then did 6 x 2:00 at 5% (did last two at 6%) to get some hill work. The TM is a good way for me to do this since we don't have many hills in IN especially long hills. Felt a little sluggish today but not too bad.

54:30 (7:47 avg)

It was a nice day in the 30's and light wind.  I ran an easy 9 miles down 300S and back. I had a little twing in my achilles when I started but it went away after about a mile and didn't bother me the rest of the way.  Other than that I felt good and just enjoyed being outside on a decent day.  You have to enjoy these days in Jan because you never know when it will turn worse.

68:50 (7:39 avg)

It was a nice morning upper 30's and very light wind.  I wanted to lengthen my long run today so added a couple of extra miles to get up to 17.  I started off feeling kind of sluggish and never did feel real good the whole way but I did feel better as I went along and picked up the pace over the last 5 or 6 miles.  Overall a pretty good run.  I would like to get back up to 20 next weekend.  It is certainly nice to be able to take advantage of this weather.  Not too many days that you get to run in shorts in IN in Jan.

2:12:04 (7:45 avg)

Yesterday I had a really busy day and just didn't get a run in.  I am going to have to start getting out earlier and get into a better routine.  Today I had to get up and traveled to Huntsville.  I didn't get out of meetings until around 7:30 so got in 6 miles before dinner.  I felt good running but that is not surprising since I had two days rest.  Hope to get back to normal tomorrow.

7:44 avg

Huntsville, AL:  It was cool this morning (25) with some light wind.  I had planned on doing some faster stuff this morning (4 m tempo) but I felt sluggish the whole way and decided to just take it easy until I felt better.  I didn't sleep good last night so that might be part of it.  I will give a try again tomorrow to see if I feel better.  After the run this morning had a long day full of meetings and didn't get back to the hotel until around 8:30. 

62:20 (7:48 avg)

Huntsville, AL:  It was a great morning today around 44 with light wind.  I wanted to try the tempo that I had planned yesterday today.   I started out easy for a couple of miles and felt flat again today.  I thought that I would go ahead and do the tempo to see how it went.  After the warmup I started the tempo and was planning around 6:30 pace or faster.  After getting started I felt like I was really having to push to get the pace.  I settled in around 6:45 to see if it got better as I went along.  I was able to get through the first mile in 6:43 and I continued to push it.  I made the second mile in 6:36 but I was pushing too hard for it to be a tempo run.  I backed off at this point and ran easy for about half a mile.  After that I picked it back up and ran at MP for 1.5 miles.  This felt much better and actually finished pretty strong running the last half around 6:30 pace.  I am not sure what happened on the tempo but have just been sluggish all this week.

59:20 (7:25 avg)

Because of the snow storm moving through this morning, I drove back from Huntsville last night.  I didn't get in until 3 am so I was pretty tired this morning.  Just did an easy run on the TM today.  Didn't have much movitation to get outside and fight the cold/wind.  Glad to get some running in and hopefully will be able to go long tomorrow.

46:19 (7:44 avg)

It was below 0 wind chill this morning so I ran on the TM.  I wanted to run a longer run today.  I had planned 15 miles but felt run down today so just cut it short at 12.  I felt really flat and tired.  I did push the last three miles to MP just to fell like I got in a better workout.  This was a pretty horrible week so I need to get back on a better schedule next week.  I am starting to get concerned about Boston and how I will be able to do.  I think the next couple of weeks are crucial for me to get some good training in so that I will have something to build on.  Maybe if I get caught up on sleep and I don't have to travel next week so that might help.

1:30:30 (7:33 avg)

It was cool morning (24) but no wind so that was good.  I ran out and back on 300S.  I felt pretty good this morning.  Seems like a day off and a couple of good nights of sleep has got me back to normal.  I just ran easy today and tried to stay relaxed.  I picked up the pace as I went along just naturally without really noticing.  I need to keep focused this week and get in a solid week.

69:07 (7:41 avg)

It was cool this morning 24 but no wind so it didn't feel too bad.  I ran out and back on 300S.  Today the plan was to run 5 x 5:00 at around 5k pace.  I started off with a about 20 minute warmup and didn't feel great kind of sluggish.  At least for me it is hard to run fast early in the morning with it is cold like this.  Anyway, I started the intervals and the first one was tough to get going but ran it around 6:10 pace.  This was not as good as I was hoping for but it has been awhile since I have ran intervals so this is probably realistic of where I am at.  The second one was better and I decided to maintain the 6:10 pace to be able to get all of them in.  The third was ok but started to feel the effort toward the end of it.  The forth was a tough one for me and I thought about ending there and just doing 4 for the day.  After the recovery I decided to give it a go and had to really tough it out to hold the pace.  It has been awhile since I have pushed myself like that and it felt good when I was finished to know I put in the extra effort.  Overall it was a good workout and feel like I am starting to make some progress toward Boston.

1:5:54 (7:19 avg)

It was cool out today 23 and the wind kicked up from yesterday so it felt cooler.  I ran some laps around the neighborhood until it got lighter then ran up Muessing Rd and back.  I felt pretty good today and just took it easy.  It was good to get in some extra miles during the week.  Over the next few weeks I would like to build my mid-week run up to around 14 miles to help with my endurance.  

1:25:35 (7:46 avg)

It was cool 23 but very light wind so felt pretty good this morning.  I ran out and back on 300S.  Today the plan was to do 10 x 1:00 at around 5:45 pace with a 1:00 recovery.  I did about 25 minutes warming up and felt ok getting going.  I started the first one and ran it around 5:50 pace.  The same for the second one.  After this one I felt like I loosened up some and ran the rest of them at around 5:40 pace.  I felt good on these but had to push the last couple which is good and shows correct pace.  I did a couple of miles warmdown after for an overall good workout.  Hopefully, the legs are getting used to running fast again and next week do some tempo work and MP longer run.

59:30 (7:27 avg)

It was warmer this morning (32) but windy. A snow storm is moving in today and I was glad it held off long enough for me to get out this morning.  I felt pretty good this morning but was tight and stiff in my calves (probably from speedwork yesterday).  They loosened up quickly though and I just took it easy the rest of the way.  I did a few laps around the neighborhood until it got lighter than ran through Fox Cove.  I want to do a long run tomorrow and it looks like it will be on the TM since we are expecting about 6 inches of snow tonight.

69:20 (7:45 avg)

We got the 6" of snow they predicted so the roads were a mess this morning plus we had 20+ mph winds.  I didn't want to have to do my long run on the TM but today I am glad to have it.  It wasn't as bad as I expected.  I listened to some music then got caught up on all the Colts Super Bowl talk so the time passed pretty fast.  I felt good most of the way and gradually picked up the pace as I went along.  I was feeling tried around 17 miles but wanted to get in 20.  That is one thing about the TM is that it is easy to stop because you are already at home.  If you are running outside and feel bad you have to at least run back home.  Anyway, I pushed on to the 20 and I'm glad I did.  I usually don't feel as beat up when I do a long run on the TM so maybe it is not the same level of effort.  I hope to try another 20 miler next weekend outside if the weather cooperates. Now I can relax and get ready for the Super Bowl!!

2:33:25 (7:41 avg)

It was definitely a blue Monday in Indianapolis today after the Colts lost last night in the Super Bowl.  I had a bad feeling about it.  They have been surviving with a beat up secondary for awhile and I knew it would eventually come back and bite us.  Drew Brees really showed our weaknesses.  The on-side kick at the start of the second half was a huge turning point and might have been the difference in the game.  Now that I got that off my chest.....

It was cold today (19) with some light wind but the sun was out (I ran during lunch) so it felt much warmer. The roads were still in bad shape so I just ran around my neighborhood (8 laps) to keep off of the roads and not get run over.  I felt good today and the running seemed easy.  This is good considering the 20 miler on the TM on Sat.  More snow coming this week and some travel so I hope I can stay on schedule.

67:28 (7:30 avg)

We got another 4" of snow last night so roads bad again today.  I ran on the TM with the plan to do 8 x 4:00 at around tempo pace (6:20) with 1:00 easy recovery in between.  This is supposed to be a good transition from just easy running to getting ready for some tempo runs.  I did about a 20 min warmup and felt pretty good so started the tempo intervals.  Since I was on the TM I set it to 6:18 pace.  I did the first 5 at 6:18 and the last 3 at 6:11.  I felt good through most of them but was feeling the effort on the last three.  Overall a good workout and hoping we get a break in the weather so I can get outside for some workouts.

63:55 (7:06 avg)

More snow last night plus 20 mph winds really blew the snow around so back on the TM.  I just ran easy this morning nothing special.  I felt a little tired this morning probably from the workout yesterday.  I ran last night and then ran early this morning so not the usual amount of rest.  Glad to be able to get my run in despite the snow but really hope we can break this cycle and I can get outside.

62:55 (7:52 avg)

The roads are still a mess where I live and don't really have any good place to run where I would not be dodging traffic so stayed in on the TM.  I did a little longer run today and added 8 x 1:00 at 5% to mix it up some.  I felt good and the run seemed fairly easy nothing special.  At this point just trying to hang in there until the weather gets better and I feel like I can step the training up.

1:32:32 (7:42 avg)

It was 5 this morning and we had freezing fog so thought I had better stay off the snow covered roads.  Another day on the TM.  I just took it real easy today.  Wanted to have a real recovery day.  I felt pretty good but was a little tired this morning.  One thing with all of this TM running I am watching way more TV than normal so I am totally caught up on politics, news, sports, financial markets, etc.  Some of that can be depressing while running.  If this TM time keeps up I may need to hook a DVD player up to my TV and get some more interesting things to watch.  I'm going to try to go outside tomorrow for my long run but may be only in the neighborhood because of the icy roads.

70:55 (7:53 avg)

It was 14 this morning with some wind and kinda foggy.  Because of the fog I ran a few laps around the neighborhood then went down Muessing to Acton and back.  Today I was planning a progression run.  The goal was to run the first 1/3 easy (8:00), middle 1/3 around 7:30 then the last 1/3 around MP (7:00). When I started off I felt tired and sluggish.  I thought it was just being cold and would get better as I went along.  After 6 miles I picked it up to 7:30 pace but this felt harder than it should and knew it wasn't going to be a great day.  I was able to hang at 7:30 pace through 12 miles and thought I would give it a go for the MP miles.  I picked it up for a couple of miles but I was really pushing and felt really tired.  After the 2 miles I just backed off and ran easy the rest of the way in.  I guess this is just one of those days but glad I got it in.

2:19:54 (7:47 avg)

We got another 3" of snow last night and expecting more today so back on the TM.  I felt a lot better this morning but just ran easy.  My legs were recovered nicely from the long run on Sat and starting to feel stronger but still have work to do.  My wife and I are going to Barbados tomorrow so hope to get some running in outside down there.  I will have the opposite problem down there I will probably be struggling with the heat but will definitely like it.

61:37 (7:42 avg)

Had to leave at 6 am for the airport and didn't get to Barbados until around 10pm so no run today but it was good to feel the warm weather.

Barbados:  I didn't have time to find a place to run so just ran on the hotel TM.  I planned on doing 4 x 7:00 with 3:00 at around 6:15 pace.  I did a 2 mile warmup and felt kinda run down but thought I would try the workout anyway.  I did the first 7:00 and it was too bad but I could tell getting 4 of them in was going to be tough.  The second one went ok but the workout room was really warm and I was not feeling the best.  I got into the third one and felt like I was really having to push plus the heat was making me feel bad so I cut that one short and skipped the last one.  I hate to cut a workout short but I didn't feel like I was getting out of it what I had planned and just thought I would save it for another day.  Hope to get outside but I'm sure the heat will tough tomorrow.

52:28 (7:30 avg)

Barbados:  It was 86 and humid today.  I love being in the warm weather and out of the cold but it is not easy for running.  My body is wanting to know how to go from 16 degrees to 86 degrees and it is not going very good.  I started off ok but after around 4 miles I was really feeling the heat and had to slow down and jog in.  Also, I didn't find a very good place to run so was just running through the streets dodging cars because of the small sidewalks.  It was nice to get outside.

56:12 (8:02 avg)

Barbados:  We got up early and went on an Island Safari today then got back and had a dinner function that night so didn't get a run in.  

Barbados:  I got out earlier today but it was still 78 and humid this morning.  It did rain lightly some that made it feel better.  I felt better running today.  I guess the body is starting to get used to the warmer weather.  Just in time for me to go home.  I found a boardwalk that I ran back and forth on because it was only about 3/4 of a mile long.  It was beautiful running by the ocean no matter how many times I went back and forth.  Not really a good week for running but I was just hoping that I could maintain my fitness while I was down here and then try to hit it hard again next week.  Going home in the morning and believe it or not it will be good to be back in Indiana especially to see my girls.

62:24 (7:48 avg)

It was cold and raining this morning so just stayed in on the TM.  I got back yesterday from Barbados which was a great trip and am ready to get back into the routine to try to get ready for Boston.  I really feel the time slipping away and don't feel that I am in that good of shape.  The rest of this month and next have to be on schedule if I am going to have a decent showing.

Today I just did an easy run to get my legs back used to the routine.  I felt good the whole way which is probably a result of the easy week last week.  I hope the weather cooperates tomorrow because I want to get outside and get some faster running in.

1:15:27 (7:33 avg)

It was 28, light wind and light snow this morning.  It felt good to get outside and I dressed a little too warm because I thought it was going to be more windy.   I ran out and back on 300S.  Today I planned on doing 8 x 800 at 3:00 with a 400 recovery.  I wanted to do this workout on the track but the track is still covered with snow so just did it on the roads.  It was not as accurate time wise as it would be if I did it on the track but should have close to the same effect.

I started off with 2 mile warmup and I felt pretty good.  I didn't do time splits on my watch for the intervals.  I just ran at 6:00 pace and tried to hold that pace throughout.  The first one went pretty good but was trying to get loosened up.  The 2nd, 3rd and 4th all felt good and I was under 6:00 for most of these.  On the 5th one I started to feel like I was having to give more effort but stayed on pace.  Pushed a little harder on the 6th but stayed on track.  The 7th my legs started to feel a little like jelly and I dropped off of the pace just a little.  Maybe around 3:05.  The 8th my legs really felt wobbly and dropped off a little more (maybe 3:07).  I finished up with a 1 cool down.  It was a pretty good effort.  I was glad I finished it even though I had to push the last 3.  I think the way my legs felt on the last 3 shows that this kind of training is a weakness for me and I need to work more on these types of efforts.  I would like to repeat this workout again in a couple of weeks on a track to see how I am progressing.

66:16 (7:21 avg)

It was cold, snowing and windy out this morning so stayed in on the TM.  I thought of going outside but snow had covered the roads and was a little slick so didn't want to dodge cars on slick roads.  I just ran easy this morning.  I felt good and ran comfortably.  It is good to get back into the routine after last week.  I am looking at some possible tune up races in the next few weeks before the marathon.  I would really like to get a test of my fitness and hopefully build some confidence.

69:20 (7:42 avg)

Since I was going longer today I wanted to get an earlier start and my wife had to take my older daughter to school early so I stayed at home with my younger daughter and ran on the TM.  It snowed more overnight too and the roads were slick this morning as well so probably worked out for the best.  I felt good today and just started off easy for a couple of miles.  I picked up the pace some and then added in 10 x 1:00 hills.  After about 8 miles I started picking it up more and then ran the last 2 miles at MP (6:50 and 6:44).  I was glad to get in the extra miles and felt good which was a bonus.  Hoping for some good weather this weekend so I can do a long run outside.   

1:38:15 (7:34 avg)

It was cold (15) and windy this morning with the wind chill around 0.  The roads were clear so it was good to get outside.  Felt pretty good except when I was running into the wind and that was really cold.  I just took it easy for a recovery run.  We are supposed to get more snow tonight so I am not sure about getting my long run in outside tomorrow.  I really hope I don't have to do it on the TM.

69:33 (7:44 avg)

We got more snow over night (just 2") that was just enough to be a problem.  I wanted to make sure I got my long run in outside so I went into Indy and ran on the Monon Trail this morning.  It was 25 with some light wind but was nice on the trail.  There was a lot of people out today which helped pass the time better.  I started off running the first 8 miles with Josh.  We ran easy around 8:15 pace.  After he turned around I picked it up and ran the next 7 miles closer to 7:30 pace.  I was feeling good so picked it up some more and ran the last 5 miles in 7:17, 7:22, 7:01, 6:54, 6:40.  It was nice to have the strong finish and gave me some confidence to get a 20 miler in outside and to feel good afterward.  It would be nice to have some nice weather to see how things are really progressing.

2:34:26 (7:43 avg)

Yesterday I didn't feel very good so didn't run.  Today I was still not feeling the best plus I traveled to Honolulu today so was up early and got into Honolulu late.  I felt really rough when I got here so I thought I would be better off getting some sleep then going out for a run.

Honolulu:  It was warm (72) and very windy this morning.  I wanted to do a 4 mile tempo to run hard and specifically run hard on the hills.  I didn't feel the best this morning.  Probably still feeling the cold some and the effects of yesterday's flight.  I ran 4 miles easy and felt some better but the legs just kind of felt week.  I ran out around Diamond Head and back.  I started the tempo going up one of the big hills and it was into the wind so pace was off but it was definitely tempo effort.  I felt better when I got on the flats and had some downhills but toward the end of the tempo my legs when feeling very tired and flat.  Here are the splits:

1 - 7:27 (uphill, into wind)

2 - 6:31

3 - 6:43 (uphill)

4 - 6:17 (downhill)

Overall it was a pretty good effort considering I didn't feel the best.  Good to get in some faster running.

1:14:20 (7:26 avg)

Honolulu:  The running is not working out this week.  I was out real late last night with clients and had meetings early this morning so didn't get out in the A.M.  Ran after work and before a business dinner so could only get in 5 miles.  I did the run up to Diamond Head and run up the backside which is a pretty good hill.  Ran hard back down the hill trying to get the legs used to some downhill running.

38:13 (7:39 avg)

Honolulu:  It was rainy and warm this morning.  It actually started raining about 1 mile into the run and came down pretty hard for about a mile (just enough to get soaked) then it was just misty the rest of the way.  I did the run up and around Diamond Head.  I pushed most of the hills and ran hard on the downhills as well.  Probably ran them around MP.  On the way back after I got off the hills I did 8 x strides.  Overall a pretty good run and I am happy with the amount of hill work I was able to get in while I was out here.  The long gradual hills is not something that I get a chance to run on at home.  Speaking of home, I am heading back tonight on the red eye and very glad to be heading that way.  Hopefully I will be able to get a run in tomorrow afternoon when I get in.  It will probably be a groggy one.

1:17:37 (7:46 avg)

Back in Indy after an all night flight from HI.  It was a nice day around 40 and sunny.  I felt sluggish today.  Probably from the trip so I just took it easy and didn't do anything special.  I was just glad to get some miles in.  Hopefully, I will feel rested up tomorrow and I can get in something significant.

53:42 (7:41 avg)

I slept until 9:30 today after being up all night the night before on the flight home.  I was pretty wiped out.  It was a nice morning around 35 degrees and sunny.  I had planned a 16 mile run today with the last half at MP.  I started off with this goal still in mind but after a couple of miles I knew it wasn't going to happen.  I had no energy.  I tried to lift the pace a couple of times but no response from the legs so I settled into an easy run and recover from the jet lag.  

 1:20:13 (7:54 avg)

It was a beautiful day today (50 and sunny) so I just went for a short run to get outside and shake the legs out a little.  I felt ok today but still somewhat sluggish.  It was great to be outside enjoying the great weather.  After a long Feb hopefully Mar will be much better.

38:11 (7:39 avg)

It was a great day (almost 50) and sunny.  I felt better today and just ran easy enjoying the great day outside.  I was tempted to pick up the pace but I have some workouts later in the week that I want to be ready for.  Glad to be feeling better and I hope that it carries over for the rest of the week.  Boston is 6 weeks from today and I am not sure what to expect.  In some areas I feel like I am making progress but other times I feel like I am moving backwards.  I have some longer MP runs coming up and that should either give me more confidence or let me know not to expect much.

1:08:38 (7:38 avg)

It was another great day (53 with light wind).  Today I ran out 300S then looped up by Doe Creek School and back to the park for some hill sprints.  I took it easy most of the way and felt pretty good.  When I got to the park I ran 8 x short hill sprints with an easy recovery.  I was surprised at how rough the hill sprints felt.  It was been a while since I have done these and it showed.  I thought I could do 10 but cut it short because I was really feeling it in the legs.  Looks like I need to do some more hill work.

1:21:06 (8:06 avg)

Another nice day (52 with some wind).  I ran out and back on 300S today.  I felt a little sluggish after yesterday's hill sprints so just took it easy.  I felt better as I went along but did have one bad spot where I felt my energy dip for about a mile but then it seemed to straighten out and felt better the rest of the way.  On a side note I have started to listen to classical music when running.  I used to never listen to classical but I am enjoying it and finding that it really clears my mind while I am running.  I am still very new at it so still trying to discover some of the better pieces out there.

61:43 (7:43 avg)

It was warm this morning (50) but windy and raining.  It started raining on me at around 5 miles and rained pretty good at times but thankfully wasn't steady.  I wanted to do some faster running today.  I had thought I would do a longer run at MP but I didn't want to stay out in the rain so I ended up going a little shorter but faster.  Most of my miles were faster than MP but slower than tempo.  Not sure what this does for me but seemed like a good workout.  My legs were sluggish the whole way so I didn't feel the best and that kept me from turning it into a harder tempo effort.  Overall I am just glad to get some faster running in.  I need to continue to get some speed in because I only have 3 more weeks and then I will move into the taper.

65:51 (7:18 avg)

I had an early meeting down in southern Indiana so had to run after work.  It was stormy/rainy so I ran inside on the TM.  My legs felt very tired today and I just took it real easy for a recovery run.  I didn't have much energy today.  I hope I get it back for the long run tomorrow.  Also, hope these storms move out.

62:41 (7:51 avg)

It rained all day and I kept thinking I would get a break and be able to go outside but it never did plus I got busy with things around the house and family stuff so I decided to put my long run off until tomorrow.

In honor of Pi day I ran around 2 x Pi squared. Ha.  It was 40 degrees today but felt much colder due to a constant 15 to 20 mph wind plus it was misty rain the last 6 miles.  I felt pretty good most of the way but started feeling the effort around 17 miles.  I still managed to finish the last 5 miles at a faster pace.  I was glad to get the long run in outside since Boston is coming quick.  Hopefully I will be able to recovery quickly and still get in some good workouts in this week.  

2:32:49 (7:39 avg)

It was a cool day (43) and very windy again.  I just ran an easy loop through Fox Cove. I wanted to keep it real slow after yesterday's long run.  I felt pretty good.  No soreness and not really tired.  The real test will be tomorrow as I was planning some speedwork.  Why is that now low 40's feels colder than the 20's did a month ago?  Maybe once you get a taste of warm weather it is hard to go back.

63:26 (7:56 avg)

I planned to run after work today to take advantage of the 60 degree temps.  Only problem is I got crossed up on the family calendar and my daughter had a school concert so I only had time for a short run.  I was going to do a workout today but because of the limited time I will try it tomorrow.  It is probably just as well because my legs were like lead today.  I just took it easy and enjoyed the good weather but I felt really sluggish.  Tomorrow I hope to feel better and need to make sure I look at the activities more closely.

47:26 (7:55 avg)

It was another awesome day (62) and sunny with some wind.  Today I planned on doing Yasso's 800s.  I was shooting for 10 x 800 at around 3:00 each.  I gave up on the track since the weather is so nice all the kids are out running around and it was impossible to run.  I measured off a 1/2 mile on the road and just ran back and forth.  It was pretty windy and one direction was into the wind and the other way was with the wind.  All the odd ones were into the wind.  I did a two mile warmup and I could tell by the warmup that it was not going to be the best day.  For the last few days my legs have just felt like lead and there is no energy in them.  Not sure if it is adjusting to more mileage or what.  After the warmup I went ahead and  then did the 800's in:

1st - 3:02

2nd - 3:01

3rd - 3:00

4th - 2:58

5th - 3:01

6th - 3:00

7th - 3:04

8th - 3:02

I was really struggling on the 7th and 8th so decided to call it quits.  The combination on not feeling the best and the wind got me.  Overall I am very happy with the workout because after the first couple I really felt like calling it off and not doing the workout.  I am glad that I pushed myself and got in the workout.  It has been about a week since my legs felt fresh and good so I am looking forward to ones of those days where it all clicks.

Great day outside (55 but windy).  Today I did something that I haven't done in a while.  Run without a watch.  I was just planning on running easy today and thought it would let me just run how I feel instead of checking the watch for speed.  It was good but I just took it easy and tried to treat it as a real easy recovery run.  My legs still felt heavy but did seem to get a little better toward the end of the run.

My wife's Aunt passed away and she went out of town for the funeral so I had the girls.  They had early activities at school, then a full day of work and more activities after that.  I wish I had the dedication of some of my fellow bloggers and would get up at 4:30 to run but I didn't so ended up with a big fat 0 for the day.  It was a good day with the girls though so I will definitely count the day as very successful.

Wife is still gone but was able to squeeze in 6 miles between activities with the girls.  It was a beautiful day out but I just ran easy.  It was very soon after eating lunch so stomach didn't feel good bu that was the only chance to get out for the day.  Hopefully I will do my long run tomorrow if everything works out!

46:45 (7:47 avg)

It was cooler today (48) and very windy.  I planned on doing a long run with the last half at MP.  I started off easy and most of the first half of the run was into the wind.  I wasn't feeling the best but was ok.  Around the half way point I started to wonder if I would be able to do any miles at MP because.  I was starting to feel rough.  I made the turn around at the half way point and started to pick up the pace.  I felt like I was running faster but wasn't really picking it up like I thought.  The 11th mile I pushed harder and ran it around 7:00 pace but after that wasn't feeling good and felt like I was pushing to hard for it to be MP.  I decided to slow back down and see how I felt after a couple of miles.  It just went all downhill from there.  I started feel worse and by mile 13 I was ready to quit.  By mile 15 I had really slowed down (around 9:00 to 9:30) and started to wonder if I could make it back.  I ran out and back so I didn't have much choice.  I felt like walking but it was cool and with the wind I figured I would get really chilled.  I struggled all the way home and even took a shortcut back to the house to cut off the last half mile.  It has been a long time since I struggled on a run like this.  I am not sure what happened.  I had water with me so that shouldn't have been the problem.  It had been a while since I had anything to eat so that could have been the problem.  I could have just ran out of fuel.  My right leg was bother me and my right foot hurt.  I think I learned one thing that I shouldn't wear these shoes for the marathon because that is what I was considering.  I guess it could have just been a bad day as well.  Oh well, I will just see how the next few days go and take it from there.

2:39:49 (8:12 avg)

It was pouring rain and cold this morning so I stayed inside on the TM.  Today I just wanted to do an easy run after yesterday's melt down.  I started off real easy and the legs felt tired from yesterday but better then I expected.  I gradually picked up the pace and after a couple of miles I was back to normal pace.  I felt quite a bit better than yesterday so I am just writing off yesterday as  a bad day or fuel issue.  Hope the rest of the week continues to go well.

51:50 (7:59 avg)

I had to leave for Philadelphia today so I was only able to get in a short run before leaving.  I was hoping to get a second run in when I got to Philly but meetings lasted until around 8 and just didn't feel like it. I felt good running this morning just wish I could have got in a better run.  This is going to be a very busy week on travel so hopefully I will be able to get my normal running in.

38:55 (7:47 avg)

Philadelphia:  I had early morning meetings so waited and ran after work and before dinner meetings.  It was a beautiful day in the city of brotherly love (65, sunny).  My hotel is in old town and I ran out to the river trail.  It was about 1.5 miles out to the trail and had to stop a lot because of traffic lights.  I wanted to do 4 miles tempo today so after 2 miles warm  up picked up the pace.  The first 2 tempo miles were into the wind and I was having a hard time getting going.  After turning around and having the wind to my back I picked up the pace.  After 4 miles I kept going pretty fast but got into the traffic areas so just counting that as MP since I stopped about 4 times for lights.  This was not a great tempo run but considering the last week of not feeling the best while running I will take it.  It is the best run that I have had in awhile.  Here are the tempo splits:

1st - 6:53

2nd - 6:48

3rd - 6:32

4th - 6:30

I am not sure if I will be able to run tomorrow.  I am hosting a big technology day at one of my customer's site then we are having a dinner afterwards so it will be a really busy day. 

56:36 (7:05 avg)

Philly: I had a really busy day with work and dinner reception at night so didn't get to run.

The last couple of days have been crazy.  I had an early flight back from Philly then left out of town so have missed the last few days running.  I wanted to get one  more 20 miler in before the marathon and especially after the rough run I had last weekend.  I felt pretty good today and ran easy the first 10 miles.  I turned around to come back and had pretty strong head wind the whole way back.  I picked up the pace around 14 miles for about 3 miles but then started running out of gas again.  Not as bad as last week but still noticable.  I am not sure what is going on with these long runs but it has me a little worried for the marathon.  Also, with work and other commitments this has not been the best training cycle for a marathon so not sure what to expect at this point.  It is going to be interesting to decide a pace for the marathon.

2:36:20 (7:49 avg)

It was cool this morning and very windy.  I just did an easy recovery run after yesterday's long run.  My legs were still feeling heavy and tired from yesterday so just took it easy.  I have been in a little bit of a slump running so thought a short easy day may help get some energy back and feel better.

39:40 (7:56 avg)

It was a beautiful day today (55) and light wind.  Today I planned one more day of easy running to get fully recovered before trying some speedwork tomorrow.  I started off easy but could tell right away that I felt better than the last few days.  That was encouraging and I was tempted to push the pace but decided to hold off until tomorrow.  Hopefully, that was a good decision.  I did pick up the pace as I went along and ran the last 2 or 3 miles at a slow MP pace.  Overall it was a good run and helped pick my confidence back up.

1:23:37 (7:37 avg)

I didn't get out until late today and it was pretty warm (75).  I ran before dinner so only had time for 5 miles.  I felt pretty good and picked the pace up as I went along and finished around MP. 

38:20 (7:40 avg)

It was a really nice morning (58) with wind.  I wanted to do some miles at MP today so did 6 miles easy then ran 6 at MP with a 1 mile cooldown.  I didn't feel the best today.  I still feel like I am working hard for the pace that I am running.  I ran out into the wind and then turned around and ran back into the wind for the MP miles.  I was running the MP miles between 7:10 and 7:15 pace but into the wind I felt better about it.

1:38:37 (7:35 avg)

Another great day.  It was around 60 but windy.  I ran easy today and felt better than I have in quite a few days.  I started off slow and picked up the pace as I went along.  The battery on my Garmin died about 4 miles into the run so not sure of the pace but it felt like the last 3 or 4 miles was around MP.  I just tried to run by feel and not think about pace or anything.  I was a good run for a change.

It was really warm today for this time of year.  It started raining soon after I started and got harder as I went along.  I felt sluggish starting out and after around 3 miles I did some around 1 min surges to try to get my legs moving. That seemed to help and I felt better as I went along. It seems like I have been in a slump training wise.  It just doesn't seem like the body is responding.  Hopefully I will snap out of it before Boston.

54:48 (7:50 avg)

It was really warm and very windy today.  Today I planned to do 3 x 8:00 at tempo pace with 3:00 recovery.  I started out easy with a 2 mile warmup.  I felt ok but a little tired.  I stayed up late last night watching Butler almost knock off Duke so didn't get normal sleep.  During the warmup I almost stepped on a snake that was laying in the road.  I am not a big fan of snakes but stopped and scared it out of the road so it wouldn't get run over.  About another 1/2 mile up the road I saw another snake that was as luckily.  It had been smashed by a car.  Must be the nice weather bringing out the snakes.  

After the warmup I started the tempo.  During the first one I felt pretty good and was running around 6:20 pace.  Toward the end my legs were feeling flat and tired.  I did the 3:00 recovery then started the second one.  I felt bad on this one from the beginning.  I kept the pace around 6:20 but was having to push it pretty hard.  I cut this one short at 5:00.  I did another recovery and tired another.  Still didn't feel good and cut that one short at 4:00.  I am not sure what is up but I have nothing in my legs.  I am not even breathing hard when I run these but I feel like I can't get my legs moving.  I'm not sure what it is but is making running not much fun right now. 

59:50 (7:29 avg)

Another warm (66) and very windy morning.  Because I haven't been feeling the best running the last couple of weeks thought I would try something different today and do a super easy recovery run.  The goal was to run in the 8:15 to 8:30 pace range.  I haven't done many super easy runs in awhile and thought that maybe I am not letting myself recover and it has built up to make me feel run down all the time.  Again I felt sluggish starting out but kept is slow and easy and seemed to feel better as I went along.  I guess I will not know how it worked until the next few days.

49:51 (8:21 avg)

It was cooler today (46) and super windy (30 mph). I just did an easy run because the wind made it impossible to do much else. I felt a lot better today and did several 1:00 pickup to around 5k pace to test the legs.  Those felt good too but I didn't want to push it too much.  I hope as I taper I continue to get more bounce back in my legs.  Maybe the trend will continue.  I have been getter more rest and trying to watch what I eat.

38:08 (7:38 avg)

It was a pretty nice day (around 50) but still windy.  I am getting tired of the wind but I guess that is to be expected this time of year.  I felt better today and thought I would try to get some MP miles in.  I did a 2 mile warm up and then did the next 5 miles at a little faster than MP.  The first couple of miles didn't feel the best but after that I kind of got into a groove and felt pretty good.  It was a good confidence builder for me because it has been a while since I had a good run.  Here are the MP splits: 6:50, 6:54, 6:47, 6:47, 7:10 (slowed down the last 1/4 mile to warm down a little).

 50:07 (7:09 avg)

Another nice day in Indiana.  It was around 58 but still windy.  Today's plan was a med-long run just easy after yesterday's faster run.  I felt pretty good today and everything seems to be heading in the right direction.  I just ran by feel and tired to stay relaxed and keep it easy.  It felt good to keep it in the 7:40 pace range which is good because last week it was a struggle at that pass.  It seems like the body is starting to respond to the taper.

Today was the first day I could see the advanced forecast for Boston and it looked good (mid 50's).  I just hope it is not windy.  I am tired to the wind already.

1:31:58 (7:40 avg)

I ran after work today so it was pretty warm (75) and windy.  Today I wanted to my last MP run before the marathon next week.  Starting out I didn't feel the best.  I felt a little sluggish so knew it wouldn't be a super easy effort.  I ran 6 miles at around 8:00 pace then ran 4 miles at MP and then a 1 mile warm down.  The MP miles were: 7:06, 7:00: 7:02, 6:58.  The goal was to stay around 7:00 so I was happy with that.  I just wish that they would have come more easily.  I am still trying to figure out what pace to plan on running next week and today didn't help with the decision. I probably need to be conservative but that is usually hard for me to do so I will have to wait a few more days and see how things go.

1:13:16 (7:35 avg)

It has been unbelievably nice this week.  It was in the upper 60's and the wind was finally not blowing that much.  Today I just wanted to do an easy recovery run as I continue to taper for the marathon.  I felt ok but I kept the pace real easy so hard to tell much about how I was running.  The plan for the rest of the week is easy day tomorrow then a few faster repeats on Thur to shake the legs out the really taper down for the race.  I will be traveling to Boston on Sunday so I am trying to take it easy before the race and not get out sight seeing, etc.  I just really hope the weather forecast holds because it is looking good.

 40:24 (8:05 avg)

Very warm today for this time of year.  I don't want to complain because I am definitely enjoying this compared to the cold winter.  I just did an easy run today.  I am continuing to cut back on the taper.  I am planning some faster repeats tomorrow to shake out the legs so wanted to keep it easy.  I am trying to get everything ready for the trip and hoping the weather stays good. 

 39:38 (7:52 avg)

Another warm and sunny day with some light wind.  Today I wanted to do some tempo running to shake the legs out and have another test before the marathon.  I planned on doing 5 x 4:00 at tempo pace (around 6:20 to 6:30) with 90 seconds recovery between.  I did a 2 mile warm up and felt ok nothing special.  The first tempo took me a little to get in the groove but felt ok.  My legs still seems tired and sluggish any time I run faster runs.  The rest of them felt better and I had two into the wind that made them a little tougher.  After the tempos I did a few strides as well.  I don't think today was a confidence booster for the marathon.  I am still thinking that I am maybe 5 to 10 minutes off of the shape I was in last fall.  Hopefully, the next few days of taper will give me some sharpness on race day.  

51:29 (7:22 avg)

Another warm day around 70 but more windy.  I just wanted to do an easy run today to continue the taper.  I felt ok today nothing special but just ran real easy.  I plan on taking tomorrow off and then running a few easy miles on Sunday before the race on Monday.  I am finally getting everything ready to go and the weather still looks good but is going to be cool in the morning so need to bring some warm clothes to hang out before the race.

40:06 (8:01 avg)

It was really cool this morning (38) but sunny.  I just ran a few easy miles to warmup and shake the legs out.  I did some strides at around tempo pace.  Afterward stretched good now heading to the airport to fly out to Boston.  

My first Boston turned out to be a rough one.  I knew going in that I was not in as good of shape as I was for my last marathon so decided to reduce my goals.  I was thinking going in that if I ran between 3:10 and 3:15 I would be happy.  The weather today was perfect with temps in the 50's and some wind but it was mostly a cross wind.  I definitely learned a lot just dealing with the whold Boston experience.  I came in yesterday and ended up rushing around all day trying to get my packet, food for breakfast and finding a place to eat.  Spent way more time on my feet than I wanted to.  Slept good last night and woke up early to catch the buses.  An added bonus was getting to meet up with Dave Rockness and riding the buses out with him.  As many of you already know from the blog he is a great guy! 

Hanging out before the start wasn't as bad as I expected mainly because of the nice weather.  I can imagine on a nasty day that it would not be much fun.

I planned to start off slow and then based on how I felt get into a pace around 3:10 or so.  I did take it easy the first few miles which are downhill and then picked it up some through the middle miles.  Around 12 the legs started to have that fimilar feeling of being heavy and sluggish so I started to worry some.  I stayed in pretty good shape up to around 15 or 16 and then knew that it might get ugly the rest of the way.  I slowed down on the hills through Newton because of this but didn't really have much trouble on the hills.  The thing that was getting to me was the down hills because I was started to feel a cramp in my right thigh.  I was slowing down but felt it was manageable through the hills.  I made it up Heartbreak pretty good then hit the downhill on the other side.  This is where it all started to go bad.  Right after I came off of the downhill I got major cramps in my right thigh and left calf.  I slowed down to see if that helped and after about a 1/2 a mile it got better so gradually picked the pace back up.  I made it about a 1/2 mile before the cramps hit again so I slowed down and recovered then it got better and I picked it back up.  This went on for a few times and it bacame apparent that I was going to have to slow down or I was going to make it in.  Around 22 I got the worse cramp and it almost brought me to a walk but I was afraid if I stopped I might not get going again.  I settled into a basic slow shuffle the rest of the way in.  I had some spots where I though I might be able to recover but those were short lived.  Once the cramps hit I started thinking maybe I could at least break 3:20 and requalify but running as slow as I was that quickly went out the window and I thought I should just focus on finishing.  Amazing enough even as slow as I was going I got another really bad cramp about 400 yards from the finished but basically ran stiff legged the last little bit because there was no way I was stopping there in front of thousands of screaming people.  It was a huge relief to cross the line and staggered around for a while until I could get somewhere to stretch out the legs and try to recover.

Even though I didn't have a good race, Boston was an amazing experience.  The fans are awesome and they run such a quality event.  It is also cool to have that many great runners in the same race.  At this point I don't know what holds for my marathoning future.  Until I can dedicate myself to putting in the mileage I don't want to commit to another.  I don't want to repeat today.  For those of you that like to see the damage unfold, here are my splits:

1st - 7:24

2nd - 7:13

3rd - 7:18

4th - 7:08

5th - 7:17

6th - 7:13

7, 8, 9 - 21: 36

10th - 7:18

11th - 7:16

12th - 7:09

13th - 7:14

14th - 7:16

15, 16 - 14:46

17th - 7:43

18th - 7:51

19th - 7:40

20th - 8:02

21st - 8:35

22nd - 8:01

23rd - 8:50

24th - 9:19

25th - 9:07

26.2 - 11:25

3:22:45

Woke up this morning pretty sore and stiff.  I took about a 1 mile walk and that seemed to help loosen the legs up some and reduce the soreness.  This is probably the most sore I have been since my first marathon and I was not really ready for that one.  My left calf is really sore because that is the one that totally cramped up in the race.  Both thighs are more sore than I remember for a marathon which is probably from the downhills. 

I was looking back on the training and numbers never lie.  I went into this marathon running around 30 to 40 less per month in the 3 months prior than I did for the Huntsville PR.  Probably more significantly is that the number of MP and tempo miles was much much lower.  I am definitely going to have to get that back on track if I am going to run another marathon.

Well I am actually more sore today than yesterday especially my left calf.  It feels like it really needs some work done on it.  Maybe a massage when I get back home.  I did a lot of walking today.  I finished up my business meetings and walked around Boston this evening which was probably good.  I starting to feel like I want to take another crack at Boston.  My time in Dec qualified me for 2011 so who knows maybe I will come back and try to redeem myself.

Well finally felt like I could run a few miles.  The last couple of days I was still sore and did some walking each day but didn't want to push it.  I ran real easy today and my legs were sore running especially my thighs.  The good news is my left calf is better now and didn't cause any problems.  It was good to get out and hopefully it will do the legs some good.  I will probably take the day off tomorrow and then try to get back to training on Monday.

Now the wife and I have a date night.  Going to dinner and then the symphony.

32:33 (8:08 avg)

Huntsville, AL:  I left early this morning for Huntsville so had to run after work.  By the time I got finished with work and went to a dinner meeting I didn't get to run until around 9 pm.  That is usual for me.  I have had a long recovery/rest after Boston so I was really ready to get going again.  Since it was late I ran on the TM in the hotel.  I felt ok and just ran easy.  I want to get back to running everyday this week and see how I feel.  I definitely came out of Boston with a lot of soreness and wanted to give myself plenty of time to recover.  I hope that now that I have rested this much that I am able to get back into training quickly.

39:10 (7:50 avg)

Huntsville:  It was cool this morning (44) but not windy so actually felt really good.  I just did another easy run today.  Since I ran so late last night and was running early this morning I didn't want to over do it so kept it to 6 miles.  I felt pretty good for the most part but did still feel some fatigue in my legs.  I really tired to keep it slow to continue the recovery mode.  I plan on taking it easy all this week and then getting back into training mode next week.  I need to start making some plans for what I am going to do next.  Without plans I usually fall off in my training so need to keep some targets out there to shot for.  Any ideas?

47:40 (7:57 avg)

Huntsville, it was a nice morning in the mud 40s and light wind. I added a few more miles but still kept it easy. I felt pretty good this morning but still feel slow. Hopefully that will improve over the next couple of weeks. I am heading back home today but have a lot of travel over the next few weeks so really need to work hard to stay on schedule.

63:40 (7:58 avg)

I drove back from Huntsville last night and got in late so I was tired this morning.  It was a really nice morning in the low 60's but super windy.  I was slow getting going this morning but I felt better as I went along and actually finished the run feeling pretty good.  Overall, I feel pretty good and feel like I am getting fully recovered from the marathon.  I hope to get back to some more intense training next week.

47:07 (7:50 avg)

We had some big thunderstorms roll through last night but luckily they finished up around 7 this morning so I was able to get outside and run.  It was a good morning around 60 and the winds were still blowing good.  I felt good this morning but just ran along easy. I've had a couple of weeks since the marathon and seemed to be recovered.  Next week I will gradually shift back into the training mode.  I think I am going to work on trying to run a good 10k this summer and then gear back up for a fall marathon.  I am going to run a half marathon next week but I am just going to run with a friend who is going for a PR and we will probably be around 1:38.  That will make it a good training run.  After that I need to find some shorter races and work on my speed some.

1:19:35 (7:58 avg)

DC:  It was pouring rain this morning so stayed inside on the hotel TM.  Problem was that everyone else had the same idea and I had to wait for a TM so that cut my run shorter than I liked.  I wanted to test my legs some today and run faster.  I did kind of a progression run and ended up running some at MP and then progressing to tempo pace.  The last couple of miles were 6:45 and 6:30 so it was a good shakeout for the legs after just running easy since the marathon.  I felt pretty good today and didn't seem like I was pushing too hard for that pace.  I thought that I might be able to get a second run today but had a dinner meeting and didn't have time.  I hope to get a longer run in tomorrow.

43:50 (7:19 avg)

DC:  I was warm this morning around 70 and felt humid.  I found a good trail down by National Harbor that ran along the Potomac and then over to the Woodrow Wilson bridge.  I ran acoss the bridge and had some great views of Old Town and DC.  I felt good today and ran easy but had some pain in my right hip.  A couple of times it got pretty bad.  I am not sure if that is left over from the marathon or could be from all the standing that I have been doing at this conference.  I will have to see how it is tomorrow to decide how much to run. 

1:22:45 (7:52 avg)

DC:  After running yesterday my hip was hurting all day since I had to be on my feet all day at a conference. It felt a little better last night when I was finally able to rest it so I was not sure how it would be this morning.  It felt better when I woke up and I thought I would give it a try to see if running made it feel better.  I started off super easy and the hip was bothering me but then it seemed to get better.  I ran easy for about a mile and then it started hurting again.  Then after about another 1/2 mile it hurt worse and I decided to stop and not make it any worse.  I am not sure what is causing the problem.  I have been standing all day at this conference which I am not used to and it could be something that resulted from the marathon but is just now showing up.  Anyway, I am going to rest it some and see how it responds.  It did feel better today than yesterday at the conference so maybe it won't be something bad.

I traveled back from DC last night and waited to run until after work to see how my hip was feeling.  It felt good all day so I thought I would try it again and see how it felt.  I started off easy and felt good.  I picked it up and was running about 7:20 pace for 4 miles and then the hip started hurting again.  I hurt the rest of the way back. It wasn't as bad as before but enough that I shouldn't be running on it. I am signed up for a half marathon on Sat.  I was planning on running it like a workout but now I think it is best to take a few days off and get this healed up properly before I make it worse.  I am going to take the rest of the week off and then see how I feel on Monday.

After taking off a few days to rest my sore hip I wanted to give it another go today to see how it is progressing. I did a lot of stretching and used a foom roller.  It felt better over the weekend but not sure how running would be.  It was a cool morning today (40) but no wind.  I started off easy to get good and loosened up before running normally.  I felt good and didn't have any problems.  I felt some tightness in my hip but no pain so first day back was pretty good.  I was very tempted to go further but thought I should take it easy and make sure that I don't have a set back.  I will pick it up as the week goes along if I feel good.

40:20 (8:04 avg)

I ran after work today and it was warm (73) and super windy.  This is my second day back after taking off some for a sore hip.  I started off easy again to get the hip good and loose before picking it up.  I felt really good today and the running came easy.  I just let myself fall into a natural pace and didn't try to force again.  My hip felt great with no problems so hopefully that is behind me (no pun intended).  I ran a route that tired to minimize the running into the wind and kept it mostly as a cross wind.  It has been a long time since I have had an injury so I want to be careful and make sure this doesn't come back but the rest of me is ready to start pushing the training.  I will try to stay conservative this week and if everything goes well I will kick it up next week.  By the way, I think the problem with my hip was tight hamstrings.  I talked to a PT and they suggested that I stretch the hamstrings really well because they could be pulling on the muscles around my hip causing the problem.  When I started stretching them over the weekend they were really tight and that is something that I haven't been doing regularly.

53:25 (7:38 avg)

Virginia Beach, VA:  Had a super early flight this morning so ran after meetings today.  It was really warm (88) and very windy.  I ran down along the board walk and it is always great to be able to run along the ocean.  I started off easy and felt pretty good starting out.  This lasted until around 5 1/2 miles and then started having some pain in the hip again.  I stopped and stretched it out but that didn't seem to help.  I had to run back to my car so tried some different things coming back to see how it felt.  It actually felt better running faster so I picked up the pace some coming back and messed around with my stride some to see if that is causing the problem.  Not sure what to do tomorrow.  I will probably give it a try and see how it feels then take it from there.  I hope I can get through this without having to take off a long time.  I was just starting to feel like I was coming around at Boston and then I haven't been able to do much since so feel like I am starting to go backwards.

59:12 (7:55 avg)

Virginia Beach, VA:  I got out early in the morning and it was a very nice day for running with temps in the low 50's.  After yesterday's problem with the hip I wanted to give it one more try to see if the stretching improved it.  I started off easy and felt good.  I didn't have any problems in the hip.  I was running around 7:40 pace for the first couple of miles.  After 2 miles the hip started to tighten up and then about a half mile later started to hurt.  I eased up but that didn't seem to help.  It hurt the rest of the way back and pretty much confirmed that this is worse than I thought.  I was really hoping to be able to work my way through this but I am afraid that I am going to figure out what is wrong and then start rehabing it to get better.  It was a very discouraging run this morning.  I have been very fortunate to be running injury free for several years so it is tough to come to the realization that I am going to have to take some extended time off and get this fixed.  I need to take the long term view and realize that a couple of weeks now might pay off by the fall instead of trying to work through it and make things worse.  I have a friend that might be able to help figure out what is wrong and then hopefully a plan to get better.

Honolulu, HI:  Well I took 9 days off with my sore hip and during that time did stretching, strengthing but no running or even cross training.  It has been feeling good the last few days so thought I would give it a try today and see how things went.  I ran real easy down by the beach.  I felt good and for the most part didn't have any problems.  I went through a few stretches where it would tighten up but didn't have any pain.  My pain for getting back to running is to run every other day this week to ease back into and then hopefully resume full time running next week.  I am trying to take a long term view on this but it has been very tough not running and letting my fitness slip away.  Hopefully, I haven't lost much.  The main thing is just to be able to get back running without and pain/problem. 

34:20 ( 8:35 avg)

Honolulu:  I am still slowly trying to get back into running to keep my hip from having problems again. I was out real early this morning and ran down by the beach toward Diamond Head to didn't make it all the way around because I am keeping the mileage down this week.  I felt good this morning and the running seemed easy.  I had a little tightness in my hip but not pain.  I was able to keep a better pace and could have pushed it much faster without any problem but wanted to continue to take it easy.  My plan is still to run around 4 days this week and then add to that next week.  I am still trying to give the hip rest as I ease back into running. I don't want to have another set back.

39:50 (7:58 avg)

I flew back from Hawaii last night and was pretty wiped out today after the all night flight. I had planned on running today but felt rough and then spent time with my family.  I will run tomorrow and Sat and see how the hip responds.

Back home today but was wiped out this morning from jet lag.  I felt very sluggish getting started but felt better once I got going.  I took it easy again as I am trying to build back up from the hip injury.  It felt good today some tightness but no pain.  I am going to run again tomorrow to see how it does with two days in a row but will continue to keep the mileage down.  The tightness that I feel seems like it is going to start hurting but so far it hasn't sometimes I wonder if it is just me being over concerned about it instead of just running and not thinking about it.  

39:45 (7:57 avg)

It was warm (78) and humid this morning.  Just did an easy run this morning and my first back to back days since I took the break with my hip.  I felt pretty good today.  I had a couple of times where my hip tightened up but no pain.  Pretty much the same as it has been all week.  I have been doing more stretching than normal and need to do more strengthing exercises.  Just really want to get back to consistent running.  Hopefully, I am making progress toward that.

48:58 (8:10 avg)

I went out for a 20 mile bike ride today.  The hip felt good riding and didn't cause me any problems.  It was very hot (89) and humid with light wind.  Kept a pretty decent pace and felt good to get something in.

I got early this morning and got it a short run.  It was warm (74) and had some light rain.  I felt good and ran easy.  The hip seemed to be ok.  I found a stretch last night that isolated the muscle that has been giving me problems.  That really seemed to help.  I am really hoping that this week I can get back to full time running.  I was able to pick up the pace today some as I ran and it felt good to run a little faster.

38:33 (7:43 avg)

Went for a 20 mile back ride later in the morning.  I still felt good and had a pretty good pace.  I am starting to feel like I am getting close to getting over this problem but I still some pain and need to keep up with the stretching, etc.

We had some thunderstorms roll through today so I ran inside on the TM.  I felt good and didn't have much problem with the hip.  It tightened up for a couple of minutes early on but then was good the rest of the time.  I am going to try to run the rest of the week and see how it goes.  Still stretching a lot and hoping that I can transition back to full time running and get my mileage up.  I feel like I am sliding backwards right now.

39:08 (7:50 avg)

It was a beautiful morning today.  It was warm (74) but didn't seem very humid and a light breeze.  I had planned on running yesterday but it was storming in the morning and I thought I would wait and run outside later but got really busy with work and the day got away from me.  Anyway, today was pretty much the same as the the couple of weeks.  I have been babying my hip but doesn't seem to be getting much better but luckily not getting any worse.  I am not sure what it is going to take to get over this thing.  It is not causing me pain but always tightens up a couple of times during a run and I am just afraid to kick it back into normal training because it might get worse.  Not sure what to do at this point.  I guess I will continue to get into normal running routine and see what happens.

47:42 (7:57 avg)

It was warm and humid this morning.  Just did another easy run as I try to get back to normal running without any hip pain.  I started off real easy to get warmed up.  This is something that I didn't do real well in the past and I am trying to do a better job of easing into the run to make sure my muscles are good and loose.  As I went along I felt pretty good.  I picked up the pace to around 7:30 and felt good.  I had one little section where the hip tightened up but not bad.  Overall this was my best run in awhile.  I think the stretching is paying off. 

47:38  (7:57 avg)

It was a nice day a little cooler and low humidity.  I had a busy day today so had to cut the run short.  I wanted to do 7 miles but had to get back.  I started easy and felt pretty good.  I did have about a 5 min stretch with some slight pain in the hip but it went away and the rest of the run was ok.  I did some extra stretching when I got back home which seems to be helping.  Hoping to run everyday this week to see how it goes.

 38:57 (7:48 avg)

It was a nice morning today with temps in the low 60's and no wind.  I felt sluggish this morning starting out so took it real easy for the first couple of miles. I felt better as I went along and gradually picked up the pace.  My hip felt good for most of the run but had some pain/tightness in the last mile but it didn't last long.  After I finished did my normal stretching. 

56:22 (8:03 avg)

It was raining and thunderstorms this morning so stayed inside on the TM.  I am continuing my recovery from some hip problems and this is the first time that I have ran three days in a row for several weeks.  I was sluggish this morning but once I got going felt much better.  I took it pretty easy the whole way and felt good.  I had the usual tightness with some pain in the hip for several minute but it went away.  Hoping to get back outside tomorrow and bump up the mileage a little bit.  

40:04 (8:01 avg)

It was a great morning today around 60 and no wind.  I was dragging this morning getting up and going.  I started out real easy and started feeling better once I was running.  This is my 4th day in a row and haven't ran 4 days in a row since having the problem with the hip.  Nothing much different today.  I still have some aches and pains in the hip while running but it is nothing too bad.  It would be nice if I felt like it was getting better but it just seems to stay the same.  Luckily it is not getting worse.  Will keep stretching and massaging it and see what happens.  No time today my Garmin battery was dead and it was kind of nice just to run along based on how I felt.

Yesterday was my daughter's birthday so we took her and some of her friends on a short trip to see a play and spend the night.  We had a crazy day yesterday getting out of town so missed yesterday.  Today was packed as well so got in 4 miles on the hotel TM before they got up.  I felt pretty good today and seems like the hip was better.  I have noticed that it is feeling better when I stretch it so hopefully that is a good sign.  Not a bad week this week.  I ran 5 days but the mileage was less than I wanted.  I need to take it up another notch next week.

DC:  Flew to DC last night for a quick trip.  I was downtown so didn't really have a good place to run so ran on the hotel TM.  I felt pretty good today.  No real problems with the hip.  I some of the usual tightness along the way but no pain.  Definitely a good sign.  I started off easy and picked up the pace as I went along.  Didn't have a lot of time because of early morning meetings so was glad to get in the 6 miles.

46:53 (7:49 avg)

Back in Indiana today and it was warm (72) and very humid this morning.  I started off real easy this morning to get loosened up and woke up.  This is something that I have started doing since the hip injury.  In the past I may have been starting off to quickly running and not giving myself time to get warmed up.  I took it easy for the first half and then gradually picked it up.  My hip was good so I decided to keep picking up the pace to around MP.  The hip felt fine during all of this but I could tell that I have lost some fitness because 7:00 pace didn't feel as comfortable as it has in the past.  Anyway, I held this for about a mile and then actually picked it up some more to around 6:40 pace.  It felt good to run faster and not have any pain.  I don't want to overdo it but it was nice to feel like I was really running again.

54:03 (7:41 avg)

I didn't sleep good last night so missed my morning run and ran after work.  It was warm (86) and windy.  I felt pretty sluggish getting started.  I am not sure if that was from the heat or the fact that I am out of shape from the cut back in running.  I didn't have any problems with the hip.  The pain seems to be gone now the only issue that I have is that sometimes it will tighten up while I am running but goes away after a couple of minutes.  I am still keeping up with the stretching which seems to really be helping.

48:01 (8:00 avg)

It was a very nice morning today with temps around 70 and no wind.  I was dragging a little this morning.  I think running last night and then this morning had some effect.  Also, continuing to build back up the mileage and get the body used to running full time again.  Other than that it was a good run.  Still no pain in the hip just the normal tightening during the run.  I just took it easy this morning.  Actually started off real easy and picked it up after a couple of mile to more normal pace.  Staying on track for my first full week of running since the hip injury.

55:58 (8:00 avg)

It was a nice morning (72) and calm.  I felt pretty good getting started this morning but still ran easy the first couple of miles to get good and loosened up.  This is 5 days of running in a row which is the first time since the hip problem.  I didn't have any problems with it today.  Not even any tightening like I have had the last few days.  Hopefully, I am finally over this issue.  I will continue to be conservative in my build up as I don't want another set back.  Yesterday I started looking a fall marathons and I am trying to come up with a plan.  I am looking at some later in the year to give me plenty of time to get back to where I want to be.  Any suggestions?

56:08 (8:01 avg)

I slept in later than normal this morning so it was pretty warm when I got out (76).  Also, we had some storms blow through last night so it was still very windy.  I felt tired this morning.  This is my first full week of running in about 6 weeks so I think the cumlative fatigue was starting to get to me.  I just took it super easy.  I didn't feel like I had any energy at all.  I did have some tightening and a little pain in the hip but nothing bad.  I plan to take tomorrow off and will continue to stretch and massage it.  Hoping that I can build up the mileage more next week.  This week was certainly a step in the right direction.

65:30 (8:11 avg)

It was very warm (78) and very humid this morning.  As usual I started off easy and gradually picked up the pace.  I had some stiffening and pain in the hip during the first mile but it went away and felt fine the rest of the way.  Nothing special about this run.  I am just trying to get in the miles and get back in shape.  I feel pretty sluggish in most of my runs but figure it will take about a month of solid running to get back to where I feel like I can get into the serious training again.  I won't to be careful on introducing speedwork back into my training.  Another thing that I need to work on is my diet.  I have picked up 7 lbs during since Boston.  Partly due to decrease in mileage but also not been eating the best.  I would like to get back to my normal weight over the next couple of months.  Just hope I can continue to build up the miles and stay free from injury.

63:55 (8:00 avg)

It was pouring rain this morning so I put off my run until after work.  I actually didn't get out until after dinner right before sunset.  I was a pretty nice day around 80 and not as humid.  I felt good today and running felt a lot easier.  I started off slow and picked up the pace until the last couple of miles were close to MP.  Probably was MP for me now since I am out of shape.  I did have some pain in the hip but didn't last very long.

53:44 (7:41 avg) 

It was hot (79) and very humid this morning.  I was dragging getting going today.  I ran late last night so this was quick turn around for me and just didn't have much energy plus the heat was taking it out of me.  Because of this I just took it real easy.  I felt ok but had more problems with my hip.  It was dull pain for the last three miles.  I hope this is not the start of the same problem again.  I will continue to stretch, massage and ice to see if I can keep from having a set back.  Ready to be healthy again.

57:49 (8:15 avg) 

It was cooler this morning (71) and less humid plus it was windy which felt good.  I was concerned going out today after having pain in the hip yesterday.  Because of that I started off real easy to try to get loosened up real good.  I felt ok the first couple of miles so picked up the pace.  I did have some tightening in the hip and a little pain but it was much better than yesterday.  Most of that was during the middle miles and actually felt better toward the end.  This is my longest run since getting going again and it felt good to get in some extra miles.  Still trying to get built back up.  Feel like I am starting to make some progress if I can keep this hip from acting up.

1:13:16 (8:01 avg) 

Nice morning.  It was 66 but humidity is creeping up again.  I felt good this morning.  Did the normal easy start to get warmed up then eased into a comfortable pace.  Had a couple of issues with the hip but for the most part it was good today.  I can actually start to feel my fitness coming back.  It is exciting to feel like a runner again I just hope I can stay injury free.

63:07 (7:54 avg) 

AM:  Our church had a 5k run/walk to raise money for missions this morning.  I ran about a mile warmup and then ran the 5k at around MP or maybe a little faster.  My time was around 22 min.  Most of the miles were around 7:00 pace.  It was really warm and humid since they didn't start until 10:30.  It felt good to run a little faster and I didn't have any problems with my hip.  

 After the 5k and picnic lunch I went with some of the teenagers and we played soccer for about an hour.  It was blazing hot during this time (around 90).  We played pretty aggressively so it was a good workout.  One of the other men that went with us dislocated his shoulder and one of the teenagers cut his knee pretty bad.  I guess everyone was fired up for the world cup.  Too bad USA lost.

 PM:  I waited until almost dark since it was so hot and went out for an easy run.  Just took it easy and enjoyed the beautiful sunset that we had today.  I was tired from all the activity today but felt pretty good running.  Again I didn't have any problems with my hip.  I am definitely pumped up about that and hope it is behind me (no pun intended) for good.

56:02 (8:00 avg)

It was cooler this morning (68) but really humid.  It looked like it was going to rain the whole time and actually did sprinkle for a while but luckily held off.  I felt ok this morning.  I was a little sore from playing soccer on Sat but after a few miles felt good.  Nothing really special today just building up the miles.  The body is starting to feel more used to the steady running and I hope to continue to build the mileage back to normal.  The last 3 weeks have been 28, 41 and 50.  I would like to get in around 55 this week and then 60 the follow week which is about normal for me. Just hope the body holds up getting there.

1:10:39 (7:51 avg)

Portsmouth, NH: Traveled this morning then meetings so ran after dinner.  It was pretty nice around 80 and very windy.  It was a good run but started a little too close to dinner so the stomach was rolling some.  Other than that I felt good and just crusied along.  Feels good to start to get in some consistent mileage.

63:55 (8:00 avg)

Portsmouth, NH:  It was a really nice day but still pretty windy.  Full day of meetings so ran afterward and before dinner.  Started off easy and felt good.  This is the fartherest I have ran in a couple of months so I was starting to feel it the last couple of miles.  I was also feeling like I was running out of energy.  It had been a while since I ate lunch and I didn't have that much to eat so that could have been part of the problem.  I was still able to hold a good consistent pace to the end though.  Still just trying to get the miles in and stay consistent.  I might start reintroducing some faster runs next week if everything goes ok.

1:20:22 (8:02 avg)

Portsmouth, NH:  It was a beautiful day here with temps in the low 60's and still pretty windy.  Today I wanted to do a little faster running and decided on 3 miles at MP.  I am not really sure what MP is these days but was shooting for around 7:10.  I started out with a 2 mile easy warmup.  I felt ok but a little sluggish maybe from the longer than normal run yesterday.  Also, ran in the evening yesterday and the morning today so not the normal amount of rest.  Once I started the MP miles I started feeling better.  I picked up the pace as I went along and here are the splits for the 3 MP miles: 7:17, 7:07, 6:57.  Kind of strange that each one was 10 seconds faster.  Pretty good run for me and nice to run some faster pace stuff.  

 52:32 (7:31 avg)

Back in Indiana and a beautiful day to run.  Humidity is down and light wind.  I felt good today after traveling back last night.  I started easy and quickly got up to normal pace.  I did have some pain/tightness in the hip about half way through but it didn't last long and the rest of the run was fine.  I felt like I could have picked it up easily but after doing some MP miles yesterday just wanted to take it easy today.  I am trying to stay conservative and keep the hip from acting up.

1:10:32 (7:51 avg)

Slept later than I wanted to after being up late last night.  It was warmer since I was getting a late start (75) with light wind.  I felt good this morning and planned an easy run as I am still building up the mileage and my body has not quite adjusted.  I started feeling like I was running on empty around 9 miles.  I didn't take any fluids with me which was not very smart but was able to hold my pace and made it in.  I hope to add a few more miles next week and get in some faster paced runs as well.  Now planning on enjoying the 4th weekend.  Busy weekend for us.  My anniversary was yesterday and my daughter's birthday is tomorrow.  Going to be 16.  I can't believe that.  Have a great 4th!!

 1:29:52 (8:10 avg)

Was up super late last night watching fireworks and hanging out with friends and slept later than planned.  It was hot, humid and sunny when I got out (82 with light wind).  I felt pretty good running but the heat started to get to me around 5 miles and I just took it easy the whole way.  If the weather had been better I would have ran much faster because I was feeling good.  I hope everyone had a great 4th of July.  My family sure did!

55:29 (7:56 avg)

Went to King's Island amusement park with my daughter and church youth group.  It was a full day from 7 am and didn't get back until almost 1 am.  It was a lot of fun but really hot.

I had an early morning meeting and was tired from getting in late last night so ran during my lunch break.  Since I was running at lunch and it was 90 out I ran on the TM.  I only had enough time to get in 6 miles.  I was pretty sluggish today.  Probably from all the walking around in the heat yesterday plus the long night.  I felt a little better toward the end.  Looking forward to getting some rest and back in the routine.

47:02 (7:51 avg)

Hot and humid morning today (79).  I was sluggish getting going this morning.  My schedule has been really inconsistent lately so I think that is part of the problem.  I ran easy for about 4 miles then did 8 x 1:00 at tempo pace with 1:00 rest.  Nothing special on this run just trying to get the legs used to running fast again.  Plan to work up to regular tempo runs over the next couple of weeks.

54:14 (7:45 avg)

PM:  It was raining and storming tonight so ran inside on the TM.  I felt good tonight so I picked up the pace as I went along and ran the last 2 miles around MP of 7:10 per mile.  Really would have perferred to be outside but good to get in some extra miles.

Yesterday I got busy with work and then getting everything ready to leave for vacation and didn't get a run in.  This morning I got out before our flight for a few miles. It was cooler and a nice run.  Left the watch at home and just ran how I felt.  Good run.

Boston:  We are vacationing this week on the east coast so just trying to get in a few miles while sightseeing and having fun with the family.  Today was warm and just ran around the city taking in some of the sights while I went.  Felt pretty good but it was close to after I ate so stomach wasn't feeling the best.

Didn't get a run in today just busy with the family.  We did go to the pool and I swam around 150 meters.  I have been thinking about trying a triathlon so wanted to see how the swimming would be.  Found out today that I have a lot of work to do if I am going to make the swimming leg of a tri.

After a couple of off days I was glad to get back out today.  I felt good and the running was easy.  I ran down along the Charles River and it was a pretty day.  It was warm and humid though and just kind of cruised along.  

56:04 (8:01 avg)

We were in Maine today on the beach and I ran down along the ocean this morning.  It was warm but a beautiful run.  There were a lot of people out today which made it interesting.

55:55 (8:00 avg)

Still in Maine today and ran down along the ocean again this morning.  It was overcast this morning which made it feel a lot better and I wanted to do some MP miles today.  I didn't feel the best today but still wanted push it a little.  I ran 2 miles easy to warm up than ran 4 MP miles at 7:00 to 7:15 pace.  I felt better as I went along and nothing special but good to run some faster miles.  Once I get back home I am going to have to take it up a notch and get in better shape.

53:40 (7:40 avg)

Back home from vacation and ran right before dark. It was still warm (87) and humid.  I didn't have much time after dinner before I started because a storm was coming in and wanted to finish before that.  Because of this I felt pretty bloated the whole way.  I ran super easy and felt good other than the stomach issues.  I made it back just before the storm started and was really glad to get in a run after traveling back today.  Looking forward to getting back in the routine next week.

1:17: 47 (8:22 avg)

Went on a 20 mile bike ride today. I felt good and maintained a decent pace of around 20 mph. It was warm and humid but felt good to get in some good cross training.

Flew out to Philly today for the week on business. Had meetings all day then dinner so ran late on the TM. I felt pretty good and picked the pace up as I went along. It was a good run and would have liked to get in a few more miles but just a long day and a lot of work to do.

53:02 (7:35 avg)

Philly: Got out early this morning and it was still hot and humid.  I felt tired today.  I didn't sleep very well and ran late last night so a pretty quick turnaround for my next run.  I ran through town and then down by the river.  It was a nice run and there were a lot of people out just wish I would have felt better.  My Garmin battery died about half way through the run so didn't get a time.

6.3 miles

PM:  Got in a quick 5 miles after meetings and before dinner.  I still didn't feel the best and was still tired.  I was glad to get in some extra miles though.  I just took it easy and not stress too much over the pace.

5 miles in 40:05 (8:01 avg)

Philly:  I had early meetings so ran after work today and before dinner.  It was 92 and humid.  Not the best idea that I have had lately.  I ran real easy because of the heat and it still felt like a struggle.  For some reason I am not good in hot weather.  Anybody else have that problem?  I will definitely try to get out early tomorrow and beat the heat.  I didn't get a time because the battery on my Garmin died but I'm sure it was slow.  Just glad that I was able to get in 7 miles because it felt more like 10.

Philly:  I got out early this morning to avoid the heat.  It was still warm and humid but much better than yesterday afternoon.  I still felt tired and sluggish. It might have been from the heat yesterday or just a long busy week.  Even though I didn't feel the best I did kind of a fartlek run and did several pickups just on feel.  I didn't have my watch so just ran comfortably fast and tired to make it equal recovery.  Turned out to be an ok run for being sluggish.  Going home tomorrow and definitely ready to get back.

I had a real early meeting in Philly and then flew back to Indy.  It was really hot so ran about 8:30 and it was still 85.  I felt pretty good but started off easy and then picked it up to around 7:30 after 2 miles and ran that the rest of the way.  Just a good medium effort run.  Glad to get in a few miles after a long day and long week of travel.

38:18 (7:40 avg)

I was up really late last night and because of that slept longer than I wanted.  It was really hot and humid this morning.  I checked when I got back and it was 82 and 80% humidity.  Luckily there was a breeze that helped.  Because of the heat I just took it real easy.  I started off slow and pretty much stayed that way to the end.  I felt ok the whole just kind of drained from the heat.  Definitely going to have to get out earlier the rest of the week.

1:41:20 (8:27 avg)

PM:  Still warm and humid but went on a 20 mile bike ride.  I felt pretty good considering the run this morning.  Averaged 19.2 mph for the ride and there was some wind to deal with.  Overall good ride and felt good when I got back.

It was a little cooler today (85) and some light wind.  I went on a 31 mile bike ride.  Just rode easy today with a friend for 20 miles then did another 11 by myself.  We just talked and crusied along.  I picked up the pace some the last 10 miles but nothing special.  Nice day to be out.

It was cooler this morning (68) and felt really good compared to the last week.  I felt ok.  My legs were a little tired from using the different muscles biking.  After a couple of miles got into a good flow and felt good the rest of the way.  I added in 8 x 100m strides at the end to get some leg turnover going.  Those went pretty good as well.  Trying to get the body back used to doing some faster stuff.

62:37 (7:50 avg)

The last couple of days have been crazy with work, family, etc.  I hate that I didn't get any running in but I guess sometimes life gets in the way.  This has been a weird summer of running.  I just can't seem to string together a good stretch of running.  Hopefully things will settle down soon and I will get back into a normal routine.  This morning it was cooler but still humid.  I felt good and just ran easy.  Nothing special just glad to get out again.

56:12 (8:02 avg)

It was a really nice morning today.  It was cooler (67) and no wind plus it felt like the humidity was down.  I was kind of sluggish this morning.  I have been staying up too late and need to get back into a better sleep pattern.  Just a lot going on right now but hopefully it will settle down soon.  I just took it easy for the first part but then started picking up the pace after 5 miles and got it down to around MP for the last mile and a half.  It was good to shake the legs out toward the end of the trip.  Heading out to Hawaii tomorrow for business so hoping I can get in some good running while I am there.  It is tough on travel days because it is such a long day of flying.

61:51 (7:43 avg)

Honolulu, HI:  Yesterday was a long day of travel and I was beat when I got out here so just went to bed and didn't run.  I was up early this morning and felt much better.  It was a nice morning around 75 with a pretty good wind.  I ran out to Diamond Head and then ran all the way around it.  This let me get in 4 pretty good hills.  I haven't run many hills lately so it was a good workout.  I felt good this morning and the running seemed easy.  It started pouring rain on me with about 2 miles to go and I got soaked.  It felt pretty good because I was getting hot.  Nice run this morning now off to go play golf with my customer.

1:20:12 (8:01 avg)

Honolulu, HI:  The weather was pretty much the same as yesterday (mid-70's and windy).  I ran the same route up around Diamond Head except today I ran around the neighborhoods on the back side of Diamond Head.  There were some short steep hills back there that I ran on and starting getting some pain in my calf on the steep downhills.  I felt good other than that and once I got off of the really steep hills the pain went away.  I came back faster than I went out.  Once again it started raining again a couple of miles from the hotel and I got soaked again.  Overall a good run.

1:36:42 (8:04 avg)